Courses · Workshops · Challenges
Learn, move, and grow — at your own pace
From an eight-module compassionate change course to gentle movement classes and free challenges — offerings run when interest aligns, never on pressure timelines.
See something that calls to you? Say so — that's how the next round gets scheduled.
The Course
From Pressure to Path
A Compassionate Framework for Sustainable Change — creating change without pressure or perfection
Most of us were taught that change should be fast, linear, and permanent. When it isn't, we assume we're failing. This eight-module applied learning group with live coaching offers a different approach — learning to work with yourself: your capacity, context, values, and real life.
This is not therapy, and it is not a quick-fix program. It is a structured, compassionate learning group. Sharing is always optional, cameras can stay off, and listening counts as participation.
What's Included
- 8 live, 90-minute facilitated modules — small groups, max 10 per cohort
- An optional 90-minute bonus session on regulation and distress support
- One 90-minute 1:1 coaching call anytime during the course, plus a 30-minute follow-up call
- The Ways I Showed Up for Myself self-gratitude journal, included
- Applied exercises, optional reading and journaling supports, and brief post-session support
Live sessions are not recorded, to support privacy and psychological safety. Miss one and you receive a detailed written summary so you can stay connected at your own pace.
This is an educational group — not therapy or crisis care.
Course Fee
$555
CAD or USD based on location
- Payment plan of 3 × $190 available
- A limited number of sliding-scale spots — if cost is a barrier, please reach out
- E-transfer, PayPal, Stripe, or in person
Payment by e-transfer (Canada), PayPal (Canada & US), Stripe (worldwide), or in person. Questions, or need to apply for funding? Email Kerisma@towardswellness.ca.
Join the WaitlistSpots for the current cohort are filled — join the waitlist to be notified when enrollment reopens.
Who This Group Is For
This group is for people who...
- Feel stuck in cycles of motivation followed by collapse
- Are tired of trying to "push through" change
- Struggle with burnout, shame, or unrealistic expectations
- Want practical tools that respect real life
- Are ready for a kinder, more effective way forward
You do not need to be "ready," disciplined, or consistent to join. Curiosity and willingness to reflect are enough. Sharing is always optional — listening counts as participation.
By The End
What you will walk away with
- A clearer understanding of why change has felt difficult
- Personalized strategies for at least one specific area of change
- A completed support map identifying strengths and gaps
- Greater awareness of personal strengths and growth areas
- A list of intrinsic values to guide decisions and effort
- A small, realistic action plan aligned with real life, not pressure
- Tools for responding to setbacks with understanding rather than self-judgment
A Different Kind Of Group
How this group is different
No pressure to push through
No one-size-fits-all plans
No shame-based motivation
Clarity, compassion, and personalization
Practical tools that respect capacity, context, and humanity
Group Structure & Participation
Each module begins with a brief check-in, followed by an overview of what that module holds — a thoughtful mix of applied exercises, teaching frameworks, and guided group discussion. Each module closes with a short check-out and a preview of the next one.
Cameras may stay on or off at your discretion. You will never be called on to share, read aloud, or disclose your written exercises — time is provided for personal reflection, with sharing offered only if you choose. After each session there's an optional 20-minute window for one-on-one support or clarification.
Attendance & Missed Sessions
To support privacy and psychological safety, live sessions are not recorded. If you're unable to attend a module, you receive a detailed written summary of the content and exercises covered, so you can stay connected to the material at your own pace.
This is an educational group — not therapy or crisis care.
Journal Options
Your copy of the journal
The course includes Ways I Showed Up for Myself: A 60-Day Self-Gratitude Practice. Choose one of the following options:
Option 1
Purchase on Amazon
Order the journal on Amazon and email a copy of your receipt — the journal cost will be deducted from your course fee.
Purchase the JournalOption 2
Receive a copy from Kerisma
Provide a North American mailing address and Kerisma will send you a copy directly. Details are confirmed after registration.
Arrange after registeringYou may decline the journal, but it's a valuable part of the course — no reduction in course fee is made for opting out.
Module by Module
The course outline
Module 1 — Self-Gratitude as a Way of Knowing Yourself
Attunement, acknowledgement, and changing the relationship with self
Introduces the self-gratitude practice as a way to build a more accurate, compassionate relationship with yourself — giving yourself credit for the things you were taught to dismiss. It cuts directly through perfectionism, chronic striving, and never-good-enough thinking.
Module 2 — Mapping the Light Switch Story
Where our beliefs about change, effort, and worth come from
Explores the "light switch" belief — the idea that change should be fast, linear, and permanent — and where your expectations about change came from. You begin separating inherited beliefs from personal truth, making room for more flexible, humane approaches.
Module 3 — Applying the Model to Real-Life Challenges
Developing practical strategies for an area of change you are struggling with
You apply the framework to a real, current area of change — identifying unhelpful expectations, clarifying barriers, and leaving with at least one concrete, personalised way to support yourself in an area that has felt difficult.
Module 4 — The Role of Support
Understanding comfort, capacity, and discernment in support
Support is not one-size-fits-all. You create a personal support map, identify strengths and gaps in your support system, and choose one intentional shift — with an emphasis on discernment, not dependence, and reducing shame around needing help.
Module 5 — From Road to Path: Seeing Change Clearly
Reframing success with context, compassion, and realism
A step back to examine several areas of change through a structured, compassionate lens — what's working, what isn't, and why. You redefine success in ways that reflect real life rather than idealised expectations.
Module 6 — Setbacks, Values, and Staying With Yourself
Grounding change in identity instead of pressure
The final core session integrates harm-reduction principles, values, and identity-based motivation — anchoring change in who you already are, rather than who you think you should be, especially during setbacks.
Bonus Module (Optional) — Regulation & Nervous System Support
For participants who want additional tools for managing emotional intensity and stress: distress tolerance in everyday language, nervous system awareness, and personalised grounding and self-soothing strategies.
Modules seven and eight are being finalised for the updated version of the course. Each module opens with a brief check-in and closes with a short check-out. You will never be called on to share or read aloud — time is provided for personal reflection, with sharing offered only if you choose. Prefer the group-experience view? See group coaching.
Movement
Gentle Movement & Mobility series
A free online movement series Kerisma runs when interest aligns — about 45 minutes, from wherever you are. Nothing special needed: a floor, mat, carpet, or even your bed works well.
All ages and fitness levels are welcome. Cameras are completely optional — you're encouraged to leave them off and just focus on moving in ways that feel supportive. Modifications are provided for chair, bed, couch, and floor, and for any part of your body that needs special care.
Register Interest
Workshops
Workshops I run
Each of these can be run as a standalone session for a group, a workplace, or a community organisation — or folded into ongoing group work. If one of them is what your people need, get in touch and we'll find a date.
Self-Gratitude as a Foundation Practice
Music as a Resource and Expression Tool
Reclaiming Love Through Music
Building Your Personalized Wellness Binder
Exploring Wellness Through the Holistic Wellness Wheel
Clarifying Values and Building Identity
Making Sense of Macros & Reading Food Labels
The Power of Saying No
Self-Care as a Lifestyle, Not a Luxury
Understanding Styles of Communication
Boundaries — Clear, Kind & Sustainable
What Is Resilience? Building Capacity Through Life's Challenges
Regulation, Distress Tolerance & Nervous System Support
New · Guided Meditations
The Wounded Child Guided Meditations
A new series of free guided meditations for anyone working with a wounded inner child, or doing Internal Family Systems (IFS) work. They're written to be listened to gently — no forcing, no fixing, just company for a part of you that has been carrying a lot on its own.
The first, The Forest of Attachment, is almost finished. The series will be hosted free on Kerisma's YouTube channel.
Or join the newsletter and you'll hear the moment the first one is live.
Free Challenge
Open to Possibility — 25 days, one word
A free 25-day practice in noticing when and why you use the word "but" — and what opens when you shift it to "and." Full details on the group coaching page.
That round has finished — it's here as an example of the kind of challenge Kerisma runs. Sign up below and she'll let you know when the next one opens.
Stay Connected
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Course cohorts, workshops and challenges are announced to the newsletter first. Gentle reflections included — about one email a month, no noise.
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Something here calling to you?
Tell Kerisma what you're drawn to — the course, movement classes, a workshop idea — and you'll hear as soon as the next round takes shape. Or start with a free intake session.
Curious about 1:1 support instead? See coaching packages