Boundless - THE COURSE WORK.
Welcome to the magic!!! Boundless was a live group program/course that I have run previously, I know gift the course portion of this to my 1:1 clients.
The Boundless course is all about giving you the information, knowledge and understanding of learning to work with your parts, unburden them and be able to live a more confident, fulfilling life (with less anxiety, fear, overwhelm etc).
Work through the course material at your own pace, there are no deadlines and you have access to this for life.
***you may hear me refer to live coaching calls or upcoming sessions, please disregard this as it was a live course in the past. Your own 1:1 calls are all you need to be attending!
SO excited to have you here. Each monday, check back to this page for your weekly homework.
Each week, you will have 1 x 20-30 min podcast episode to listen to, listen to this a couple of times a week to allow the repetition to sink in to your subconscious, and to really think about the topics we are going through each week.
AND you will have 2-3 shorts practices or exercises to complete as well, do these once or as many times as you like and you can come back to repeat your favourites at any time!
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Week 1
Week 1 is ALL about setting up a strong foundation for the next 10 weeks, dipping your toes into this delicious season of self-discovery and growth you are about to go through. This week our focus is on developing your WHY, clearing + realigning your head and heart, creating safety in the body and finding your seat of self.
Listen to the podcast a few times throughout the week & complete the 2 practices at least once, or a few times if you have the space!
Questions from the podcast to journal on + have a few answers ready to share on our first (around creating your WHY) listen to the podcast first, then these questions will make sense.
How can you make it about someone or something greater than yourself? How will you going on this journey impact others + the world?
How can you focus on the person you get to become on this journey? Who do you need to become?
Make it FAIL proof. WHY is it still worth it to give this your ALL, even if you “fail” at some of the specific goals you might have? P.S. remember, there is no such thing as failing anyway.
Week 2
Week 2 baby! We are focussing on getting SUPER connected with “the self”/your inner healer/self energy/highest self, getting really grounded in and curious with this part of you + understanding parts theory on a wider scale.
Your practices/exercises this week are around building the voice of self-compassion (a HUGE part of “the self/inner healer” part of you (helping to reprogram the voice of the inner critic), connecting with your inner healer even more, and the RADICAL self-awareness exercise to really get an idea of the parts of you that are the most present in/making the decisions in your daily life.
Homework:
BOOK IN your 1:1 sessions for week 3 (6-12th FEB week - book 1 session with Kathleen AND 1 session with Kelsey during this week). Click HERE to book 1:1 with Kathleen and click here to book your 1:1 sessions with Kelsey (book these during this week of 6-12 FEB, use the coupon code BOUNDLESS to remove the cost for Kelsey’s sessions as these are included, book your first one as an initial appointment.
Share in the VOXER group chat a message to your future self if you feel yourself self-sabotaging, falling off the wagon, withdrawing from this course + give permission to the group to share something like that with you if this happens.
Listen to the Boundless week 2 podcast a few times throughout the week, feel free to be driving, walking etc just like you would any podcast!
Complete the INNER HEALER meditation + the INNER HEALER guided journalling session
Complete the Self-awareness exercise (choose a day, set an alarm every hour, write down every hour what thought was going through your head (if any, OR the feeling you are experiencing) + the thing you want to do next because of that thought. e.g. 9am - thinking about food, wanted to eat but was judging myself and didn’t eat — save this info for our next group call.
Complete the self-compassion meditation
Week 3 - 1:1 sessions week!
Welcome to week 3! This week is your FIRST 1:1 sessions, please make sure you have booked in 1 session with me AND 1 session with Kelsey, instructions above in week 2.
This week is ALL about meeting the VULNERABLE parts of you, like your inner child!
This week we are learning ALL about the inner child + meeting other vulnerable/exiled parts of you, building a loving witness to heal shame, learning all about the inner child archetypes and the impact of your inner child + other vulnerable/exiled parts in your life + going through a few very special healing practices and exercises.
Remember, I am teaching MULTIPLE different ways to heal, this will be reflected in the different exercises we do. Some of these you may LOVE, some you may HATE, and thats okay. Make notes of the ones that really benefitted you and keep doing these! This is a great way to learn and practice the difference between something not being FOR you v.s. something being uncomfortable wink 😉
See your homework to the right listed in the ideal order ➡️
Week 4 - 13-19th Feb
Welcome to week 4, this week we are exploring PROTECTORS (often the inner critic), the roles they play, why they exist and exploring exactly what they are protecting you from.
Your protectors have 2 goals, the first being to keep you SAFE and the second being to keep the vulnerable parts of you from ever being triggered again. You’ll likely notice they work together!
This week there is also a focus on becoming the loving witness to your own pain, seeing the medicine and wisdom that is held within these parts — remember, no bad parts. Releasing shame through becoming the loving witness is incredibly freeing on this journey, you are enough just as you are.
Complete your homework + practices to the right and I will see you inside our next group call.
Week 5 - 20-26th Feb
Welcome to week 5! HALFWAY BABY, and don’t forget that next week you have a BREAK week for integration. This week is. 1:1 week, make sure you’ve booked in your 1:1 sessions with myself and Kelsey.
This week is very exciting, its about bringing it all together to the real WHY behind Boundless, which is overcoming fears and insecurities to take action + create your dream life.
That’s right friends, this week is FEAR-WORK week. This week we will be exploring the vulnerable and protective parts of you that you’ve been getting to know over the last few weeks, and exploring their deepest fears + why they exist, what roles they play, and what exactly they are holding you back FROM.
We will be learning all about the nervous system (where fear happens in the body), understanding it + these parts of you on a much deeper level, AND doing the fear work, learning to expand your nervous systems capacity to be with fear, how to reassure + self-soothe, all through SOMATIC work.
Fear lives inside the body and is driven by your nervous system, and SOMATIC work is work IN THE BODY. This week is a big, juicy, exciting week of learning, exploring and finding your edges. Buckle IN and let’s go.
Homework this week is a little different, to the right we’ve got:
Auditing Parts exercise —live, guided journalling session.
VIDEO module - understanding the nervous system (suggest you want the video the first time as visuals are needed for this one, then the audio only is underneath if you want to listen again without the video).
Somatic FEAR practice
Holding your inner child’s hand through fear practice
Week 6 - 27 - 5th March
INTEGRATION WEEK baby! Welcome to week 6, otherwise known as “OFF WEEK”. This is your time to take a BREAK from all of the incredible work you’ve been doing with your parts over the last 5 weeks. This is a week for you to LIVE and PLAY and experience these teachings landing in your life FULLY. So, take a break if you’d like to, I’d recommend at least a few days away from homework. THEN, and only if you would like to, use this week as a chance to complete your personalised homework from our last 1:1 session, catch up on anything and revisit anything you loved.
But, most of all, this week I want you to remind yourself (and all your parts, of course) how well they are doing, how well they’ve done, and well they are going to do in the future. Celebrate your inner work, celebrate it all.
I’ll see you inside week 7! The group chat is available for you to use during this week as well if you want to stay connected.
Week 7 - 6 - 12 March
A BIG WELCOME TO THE WEEK WE’VE ALL BEEN WAITING FOR!!! Welcome to BOUNDLESS PLEASURE week.
This week is being TAKEN OVER, by our guest coach + resident sex & intimacy specialist — Alicia Faye.
Alicia is just fucking INCREDIBLE at supporting people to expand their ability to LIVE and EXPERIENCE more pleasure both in and out of the bedroom. I LOVE her work and am so excited to be bringing her on.
Alicia will be running out group call this week, and you’ll hear from her in this weeks podcast episode.
Homework this week looks like the podcast, a pleasure practice guided meditation + a live, guided journalling session exploring your current relationship with pleasure.
ENJOY and see you SOON xx
Week 8 - 13-19 March (1:1 sessions)
A BIG welcome to FEELINGS WEEK. One of the MOST transformational weeks inside the program. This week looks a little different! There’s NO podcast lesson this week, as this week is about PRACTICE and EMBODIMENT.
By now, you probably understand that feeling your feelings is a really important part of doing “the work”, so the goal this week is to build out a PERSONALISED toolbox for emotional processing.
This week you have 6 different practices to put your curious glasses on with and TRY. These exercises are all between 5-10 minutes, and I encourage you to give them ALL a try and make notes on what ones you WANT to add to your personal toolbox.
This week you get to PLAY with our dear friend RESISTANCE. Some of these exercises may make you feel a bit strange or uncomfortable, or you might feel “weird” doing them, and if that comes up USE THAT as the emotion you play with in the practice, knowing that its okay and kind of PERFECT. This week we actually WANT resistance to come up so you can begin to distinguish between RESISTANCE & DISCOMFORT at being out of your comfort zone v.s. something not being FOR you and knowing there’s a better way for you to do something. A great opportunity to listen to your intuition and build a deeper connection with it.
I’ll see you inside your 1:1 sessions soon! But for now, get ready to PLAY and EXPERIMENT and FEEL.
P.S. if you want to DOWNLOAD some of the practices to do offline, you can find them by clicking here.
4. Anger Release Exercise
Week 9 - 20 - 26 March
Week 9 is here! An incredibly special week of both reflecting and looking forward.
This week you are reflecting and doing a parts mapping exercise, and using all experiences and learnings you have had over the last 8 weeks, to give you the direction for your future.
There’s both journalling exercises as well as guided visualisations (depending on what works best for you) to be able to explore this self-reflection, as well as looking to the authentic, self-led goals you want to create for the future.
And finally, you are going to explore what parts of you come up in regards to taking action, and moving towards these goals, and putting everything you have learnt in Boundless into action, and doing some fear work with them.
Please reach out if you have any questions, otherwise I will see you inside of our group call this weekend where we will continue to explore future, self-led action towards your goals.
Week 10
YOU FUCKING DID IT. Welcome to our final week of BOUNDLESS, knowing its never the end, its just the beginning of a brand new journey.
This week, your task is to bring this work into your life. Remembering you have access to this course + all the practices for life. This week i’m asking you to use the tools and resources you have learnt over the last 10 weeks, and bring them into your everyday life.
The commitments that you made on our last call together are what you are bringing into your life this week.
In terms of practices/exercises for this week - I am creating the ones that you have each requested. If you have anything you want a practice built around, send me a message and I’ll create and put that here for you to explore.
And for our final call, we are doing the exercise around feeling safe to receive, otherwise known as THE LOVE SEAT exercise, see the preparation instructions below…and I’ll see you inside our final call or in the group chat if you have any questions/shares.
Your HOMEWORK to prepare for next weeks call!! THE LOVE SEAT EXERCISE
We are going to do an immersive experience in building the belief that you are safe to receive love. SO for our final call, what this will look like is each person will spend some time in the “love seat”, and each of us will share something we love/admire/value within them.
I’d encourage you to write down some things over the next week about each person to prepare, and challenge yourself to write things about who they ARE and BE, not their achievements etc
PLAY with this, use metaphors! What do you see within the person that maybe they don’t see as much themselves? i.e. “you are like a bright light that shines their compassion and wisdom Into the world” or “I see this fire within you that is so powerful”
Everyone will have 3 minutes each in “the love seat” and we will keep sharing words with them that matter
THEN you also need to write one of these things about YOURSELF and share it with the group, or you can share what words you resonated with the most!