in the right
up being the
of your life.
What Is Mind-IN-Body Coaching?
Hello. My name is Kara and I am the Owner and Director of So IN Body. I have spent over 2.5 decades exploring what it means to be self-aware, to live a life of my own design, in my body, in my Self. Through many bouts of depression, struggles with anxiety, almost mental breakdowns, and ongoing self-doubt and questions about my worthiness - I have read & read, practiced & practiced, learned & learned - from many authors, artists, teachers, mentors, coaches, bodyworkers, and therapists. I DO NOT have it all figured out, nor will I ever. BUT I do have a lot to share, I am a good listener, and I hold fierce space for each person whom I work with through the process of wrestling with their own questions about themselves, their health, their bodies and their lives. I have been a mentor and coach to many individuals and groups over the years. Part of my coaching training includes a year-long Yoga Health Coaching certification program. Also, I am currently studying to be a certified Mindfulness instructor, as well as a certified Movement for Trauma instructor, both of which have elements of coaching that have to be fulfilled for completion. If you want to know more, you can read my bio. Please let me know if you have any questions about my training.
Mind-IN-Body is a label that I made up for my specific way of coaching.
The name describes my passion, experience and expertise for coaching others.
MINDfulness is a powerful tool for self-insight, or self-awareness. Being self-aware is incredibly important when trying to address habits in your life that are not working. Without the willingness or ability to see what lies behind the habits that we don't like, it's unlikely for anything to change long term. Also, mindfulness includes what is called "heartfulness". Heartfulness is our willingness to practice and cultivate qualities of compassion, care, tenderness and kindness toward ourselves through the process of becoming more self-aware (cause not all of the things we discover about ourselves are pretty and more punishment and self-hate doesn't help anyone). For these reasons, and others, MINDFULNESS is the foundation of my coaching.
IN-BODY is a word that I made up to give my business name dual meaning. In this context though, it refers specifically to a coaching method that is not just a lot of concepts, principles, & theories that you "think" your way through. This coaching focuses on embodied practices, tools, and methods. That means we are using the mind-body connection and feeling, emotions, and sensations felt in the body as an important part of the coaching.
Before you decide whether you want to explore the various Mind-IN-Body Coaching packages,
I will tell you a little more about the expectations that I have of each Mind-IN-Body Coaching client that I work with.
CONSISTENCY & COMMITMENT: The biggest changes come through doing something regularly over a long period of time. Therefore it is my expectation that you agree to meet with me once or twice a week over at least a month (preferably 6-12 weeks) so that you get in the habit of being consistent through having me keep you accountable. I also expect that you will do the practices that you agree to daily during our coaching commitment time. There will be bumps in the road, obstacles and challenges, but that is why you have a coach to support & encourage you, and pick you up & dust you off when you fall.
PRACTICES: The goals of the coaching commitment will be determined by you and what you want. The things that you can choose to include in your coaching goals are:
~Eating & Diet Changes~
~Sustainable & Inspiring Movement Practices~
~Mindfulness, Relaxation & Nervous System Regulation~
~Other Lifestyle Changes & Or Breaking Unhealthy Habits~
~Addressing Body-Image & Self-Esteem~
TOOLS: The tools & techniques that I will ask you to try will be varied & geared specifically toward your goals. So if all you want is help with a Mindful Movement practice, we can do that. However, in most cases to be most effective, we need to include your Whole Person in the process. Because of that, some of the things I may ask you to do include:
~Movement, Yoga, Exercise of various types~
~Mindfulness Meditation Practices of various types~
~Spending time in nature/outdoors~
~Collaging or Drawing/Painting or other forms of creative expression~
~Reading or watching/listening to supportive resources like books, videos, podcasts, articles~
~Developing a support system to help you sustain the things you are implementing~
~Cleaning. organizing your space at home~
Please know that you are in charge of your process and that I will never force you to do something that you don't want to do!
But I will encourage you and invite you to try new things.
Now that you know more, check in with your body and see if you feel curious about learning more or feel a spark of excitement, inspiration, and/or adventure in your gut. If so, then check out the Mind-IN-Body Coaching options below.
If you feel really strongly like there are parts of the above expectations that you aren't willing to fulfill,
then check out some of my other coaching, class and event options here and throughout the website.
If you're on the fence about whether a Mind-IN-Body Coaching Series is right for you,
let's have tea (or a glass of wine) and chat about it!
Yoga & Movement Session
This is for those of you who aren't interested in the Coaching Series Package for whatever reason.
A one-on-one instructional movement & yoga session is perfect for those of you who...
want to take your yoga & movement practice to a deeper level with more challenging & complex poses that we may not be exploring in regular classes.
want to deepen your practice by understanding the biomechanics of a movement or pose - learning more of the science behind movement
have had an injury and you want to know how to support your recovery process through mobility and strength training
have an injury or a physical challenge and you want to know how to modify your yoga/movement practice until the injury is resolved
are unsure about coming to a public class for the first time and you want to learn the basics one on one before attending.
Contact me at to inquire about setting up a private session. 60min is $60 (although I always am open to a sliding scale option for those who need it).
Movement for Trauma, Toxic Stress, & Nervous System Regulation
So many of us feel overwhelmed at times (or daily) with depression and/or anxiety. Some of us have some pretty tough things we have gone through in our lives - trauma or other intense experiences that may be contributing to our feelings of intense stress, emotional imbalance and even physical discomfort.
We may be in therapy to help us cope. And/or we may be taking prescribed medications or doing some self-medicating to get through each day.
What no one told us in the past is that "The Body Keeps the Score". When we have been through tough stuff, emotionally, physically, mentally, socially - it gets lodged in our bodies. Our brains and nervous systems get out of balance and that can impact every part of our lives, making it challenging to get through the day sometimes. Luckily, the research of how movement, breath and mindfulness can help to support our healing from high stress and traumatic events, is growing and available.
If you would like to explore a series of individual session with me that focus specifically on giving you (or your kids) tools to regulate your/their nervous system, please contact me so that we can chat and figure out if it's a good fit.
Contact me at or 574-536-4407.
Once (or Twice) a Week
Series of Mind-IN-Body
If you feel ready for a new way of being in your life and you are willing to put in the work and commitment, then this is the coaching option for you. (See above in the gold box for info about the program.)
We will customize the Coaching Series package just for you. Here are the options you can choose from:
Once a week 45-60 minute individual session with me to focus on and go over your goals, your homework, what is working and what isn't working and make plans to readjust your program as needed.
OR, we can meet twice a week for 30-45min for our individual sessions.
The minimum length of Mindful-IN-Body Coaching Series that I recommend is 6 weeks. And I highly suggest committing to 10-12 weeks for those who want to make sure the practices are integrated. But we can talk and decide what works for your goals and your budget.
Holiday INTRO OFFERS:
30min consult - FREE!
8 sessions over 8 weeks: $160. Must complete all 8 sessions by January 31.
8 sessions over 4 weeks: $160. Must complete all 8 sessions by January 31.
In January 2020, I will be offering a 12-week Whole-Person Fitness Program with the following objectives:
Start or enhance your cardio routine with the goal of being able to walk or walk/run a 5k by April 11, 2020.
Start or enhance your strength, mobility, flexibility and/or yoga program to balance out your cardio routine.
Meet regularly with our group to develop a community of support, encouragement and accountability for your mental & physical fitness goals.
Introduce and integrate mindfulness practices to enhance both your fitness routine and the rest of your life.
Learn some foundational tips for self-care and improvement of your health including diet/food suggestions and support.
Receive coaching from me and others in the group when you feel discouraged or run into challenges in the program.
We will meet once a week as a group, either Saturday or Sunday for 90-120min to discuss the themes and goals for the week. 1 public class with Kara will be included in the program. And there will be opportunities every week to work out with 1 or more support-buddies from the group. Stay tuned for more info!
Thai Yoga Bodywork
Thai Yoga Bodywork is a beautiful and powerful combination of massage, acupressure, gentle stretching, twisting, energy work, and meditation, all rolled into one experience. It is performed on the floor in loose, comfortable clothing.
In receiving Thai Yoga Bodywork one is also receiving many of the benefits of the practice of yoga. It incorporates rhythmic motion, palming and thumbing along energy lines, and breath work, creating a slow, flowing "dance" around and with the recipient's body. In addition to stretching and toning the muscles, TYB relieves muscular tension, improves circulation, helps stimulate metabolism, boosts the immune system, and balances the body energetically, inducing a calm mental state. T he practice provides recipients with both a physical and an energetic bodywork experience.
If you are interested in learning how to give your loved one a basic Thai Yoga Bodywork session, I also offer instruction and coaching for this practice of sharing love and kindness through intentional, therapeutic touch with a friend or family member. Get in touch if you'd like to find out more.
Mindfulness Group Courses and Coaching
There are multiple ways to learn more about mindfulness and to receive instruction or coaching for a group.
For Youth: I work in the local schools offering a program geared toward building the skills of resilience & emotional regulation using mindfulness, breath and movement.
I also teach mindfulness to the youth, Pre-K through Grade 12, at my church each Sunday. I hope to continue these programs, and even expand them so that more youth in our county and surrounding area can benefit.
For Adults: If your workplace, church or organization is interested in learning more about what mindfulness is, and the research that support its benefits to our emotional, mental, and physical health, let me know. I would be happy to give a presentation and Q&A session to a group who wants to learn more.
In January 2020, I will be offering a Mindfulness Course for Adults. This could be offered at one of the local schools or at my home studio. The location is to be determined. If you have interest in participating, please email me at .