The Four Pillars Method

Duration 90 minutes

The Four Pillars Method.

We begin by exploring the Four Pillars in your life:

Living (Lifestyle) – Covers rituals, self-care, nutrition, movement, home, health, nervous system, and routines that support the whole self.

Doing (Work) – Encompasses career, creativity, finances, purpose, productivity and aligned action.

Loving (Relationships) – Reflects how you relate to others and yourself, home life, hopes, disappointments, transitions, boundaries, intimacy and communication.

Being (Passions) – Your inner world and voice, joy, soul-led passions and spiritual self.

Using a bespoke mapping method, we identify what’s currently working, what needs your attention, and what you truly desire. This sets the foundation for our work and becomes a living, evolving blueprint throughout the programme.

What it is: A practical coaching method that creates a snapshot of your whole life across four key areas.

How it works: Through discussion and visual tools, we co-create a map that gives shape to your intentions and highlights areas needing alignment.

Benefits: Clarity, grounded goals, and a strong foundation to build from.

Takeaways: Your personalised blueprint will be shared with you along with your Papier Wellness Journal to track insights, intentions and reflections. You’ll complete a colour-coded “360 life wheel” to visually highlight where your energy is needed.

EFT + Nervous System Reset

Duration 90 minutes

In-person option available

This week introduces Emotional Freedom Technique (EFT), a therapeutic tapping method based on acupuncture principles. By tapping on specific meridian points while speaking phrases aloud, we release stuck energy and reduce emotional overwhelm.

What it is: A science-backed technique blending acupressure and modern psychology to release stress and rewire emotional responses.

How it works: You’ll gently tap on key points on the face and body while voicing thoughts or emotions, calming the amygdala (your brain’s fear centre) and restoring balance.

Benefits: Reduced stress and anxiety, clearer thinking, improved emotional regulation.

Takeaways: A personalised recorded tapping video for home use, showing you how and when to use tapping for everyday support.

Subconscious Mindset Work

Duration 90 minutes

Your beliefs shape your reality.

This week, we work with your subconscious mind to rewire limiting thoughts and support you in stepping into a more empowered version of yourself.

What it is: Mindset work using visualisation, encoding, mapping across, SWISH, single belief change NLP techniques, and light hypnotic processes to rewire deeply-held beliefs.

How it works: We explore where self-doubt, fear, or stuckness shows up, and gently shift those beliefs at the subconscious level.

Benefits: More confidence, inner clarity, and the ability to take aligned action.

Takeaways: Guided journaling prompts and mindset exercises to deepen your self-awareness between sessions.

Mindfulness & Somatic Awareness

Duration 90 minutes

We explore how to connect with your body as a source of wisdom, safety, and calm. You’ll learn to identify cues from your nervous system, regulate emotion, and root into presence.

What it is: Mind-body practices are learnt through engaging with your felt senses and thought awareness. This helps you recognise how thoughts affect the body, bridging the gap to create more connection and internal stability.

How it works: We’ll explore grounding techniques, breathwork, and gentle movement, guided by conversation and connection to create embodied presence.

Benefits: Reduced anxiety, improved self-trust, increased capacity to pause and respond instead of react.

Takeaways: A guided meditation recorded just for you to help root into calm and the present moment—helping you shift from the story into a more neutral, empowered perspective.

Cacao + Heart Connection

Duration 90 minutes

In-person option available

If online, cacao will be posted to you along with instructions and recipe.Ceremonial cacao is a sacred plant medicine known for its heart-opening and mood-enhancing qualities. In this gentle but powerful session, we explore what your heart needs to share using cacao, breathwork, and expressive journaling.

What it is: Ceremonial-grade cacao is pure, minimally processed chocolate from Central/South America, rich in theobromine (a natural mood lifter) and minerals, traditionally used for emotional and spiritual connection.

How it works: Drinking cacao mindfully supports heart-brain coherence, softens emotional defences, and encourages insight. We follow with breathwork, meditation, and creative tools to connect to your inner voice.

Benefits: Clarity, emotional release, deeper connection to your intuition and inner guidance.

Takeaways: Cacao recipe, heart-journaling prompts, and guidance on how to use cacao for personal ritual.

Self-Care Foundations

Duration 90 minutes

We slow down to build the structure that holds you. This week is about tending to your energy through self-care practices that you actually want to sustain, practices that feel nourishing, not just another thing to tick off.

What it is: We revisit the blueprint from our first session and design a supportive self-care framework using simple rituals and intentional living practices.

How it works: Together, we map your rhythms, identify energy drains, and create meaningful practices that help you feel more grounded and centred.

Benefits: More stability, increased energy, and a sense of inner rhythm that supports your nervous system.

Takeaways: You will create 3 prompts to action this week and record how you feel implementing them, what shifts you notice, and how they change your perspective.

Spiritual Connection + Rituals

Duration 90 minutes

In-person option available

This week, we work with practices to strengthen your connection to something greater, your intuition, your higher self, or your own inner compass.

What it is: A spiritual and intuitive coaching session integrating visualisation, energetic guidance, and reflection.

How it works: We use guided imagery, energy work and soul-led questioning to help you access inner wisdom and feel supported on your path.

Benefits: Greater self-trust, calm, and alignment with your life’s deeper purpose.

Takeaways: Your altar space using your hand-finished print, affirmations you’ll begin in session and complete in your own time, and ritual ideas tailored to your lifestyle.

Energy Healing + Sound Integration

Duration 90 minutes

In-person option available

Sound and energy work help your system release what it no longer needs, reset, and recalibrate. We’ll use instruments, frequency, and energetic tools to gently move emotion and restore balance.

What it is: A vibrational therapy session using sound bowls, recorded soundscapes, koshi bells, and drums (if appropriate), paired with energy clearing techniques.

How it works: Sound waves interact with your body’s cells and energy field, reducing stress, improving circulation, and balancing energy.

Benefits: Emotional release, deep relaxation, restored clarity and vitality.

Takeaways: You’ll receive a playlist to use at home, and instructions on using the Palo Santo from your ritual package to learn how to clear your energy and space.

Understanding Your Inner Voices

Duration 90 minutes

We all have different parts within us—some that protect, some that judge, and some that lead. This session helps you listen, understand, and work with these voices instead of against them.

What it is: We develop our core selves from the ages of 1–7, and many inner voices and belief systems from this time aren’t truly our own. This week, you’ll learn to discover what your inner voices are telling you and how they’ve shaped your worldview.

How it works: We identify the loudest voices in your inner world, learn what they’re trying to protect, and bring in more compassionate, aligned parts.

Benefits: Greater self-compassion, improved emotional resilience, and more choice in how you show up.

Takeaways: Inner voice mapping worksheet and reframing prompts to soften inner criticism and deepen your self-understanding.

Relationship Healing

Duration 90 minutes

All relationships start with the one you have with yourself. This session focuses on healing patterns in how you relate to others, set boundaries, and communicate.

What it is: A coaching session focusing on attachment styles, relationship dynamics, and communication tools.

How it works: Through reflective tools and real-time coaching, we explore relational triggers, clarify boundaries, and create new ways of connecting.

Benefits: More authentic relationships, stronger self-worth, and clarity in how to care for yourself in connection with others.

Takeaways: Boundary-setting scripts and a relationship reflection guide.

Healing Through Transitions

Duration 90 minutes

This week honours whatever life transition you’re navigating, grief, career change, burnout, or something unnamed. It’s a soft place to land and be held.

What it is: A restorative session using somatic tools, breath, and compassionate coaching to support you through change.

How it works: We explore your transition with curiosity and care, using practices that help you rest, rebuild and restore trust in the unknown.

Benefits: Emotional renewal, a sense of safety, and tools to ground during uncertainty.

Takeaways: Breathwork practice and a grounding ritual to use in times of transition.

Integration & Visioning

Duration 90 minutes

In-person option available

Our final session is a space to reflect, celebrate, and envision your path ahead. You’ll leave feeling clear, supported and inspired to continue your journey. You’ll also set a helpful anchor point on your knuckle to reinforce safety, confidence, or any quality you choose, somatically planting it in your body to use whenever you need a boost.

What it is: A powerful integration session to connect the dots and anchor your growth.

How it works: We’ll revisit your Four Pillars map, reflect on what’s shifted, and create a plan to carry your insights forward.

Benefits: Closure, clarity and momentum for what’s next.

Takeaways: A future vision statement that we create together and your completed wellness journal.