What is Tend & Befriend?


Tend & Befriend is a 6-week online program that integrates somatic mindfulness with compassionate parts work. It has been designed for those seeking to build deeper self-regulation and somatic tracking skills while gently working with the different parts of themselves through an Internal Family Systems (IFS) perspective.

This course invites you to learn how to tend to your inner world and befriend the various parts that make up who you are, while offering a supportive, experiential approach to cultivating greater self-awareness and emotional intelligence, even when life feels challenging.



Program Curriculum

During our 6 weeks together, we will work through the various topics, utilizing a blend of psycho-education and experiential practice. Pre-recorded video lessons and supportive worksheets will be provided weekly on these topics.

Week 1: Nervous System 101 & Intro to Somatic Tracking
Lay the foundation by learning how to observe and interpret your body's signals, and discover the basics of somatic tracking.

Week 2: Embodying Resources & Building Capacity
Explore practices that help you identify and harness your internal resources, strengthening your capacity for resilience.

Week 3: Welcoming Everything & Developing Self-Compassion
Learn to embrace all parts of your experience with warmth and understanding, cultivating a kinder inner dialogue.

Week 4: Befriending Ourselves
Focus on working with protective or defensive parts, developing a compassionate approach to understand and befriend these aspects of yourself.

Week 5: Tending our Inner Family
Work with vulnerable parts through gentle, nurturing practices designed to support and heal the more sensitive areas of your inner world.

Week 6: Nourishing Resilience
Bring together all that you’ve learned in a cohesive practice that supports ongoing self-regulation, resilience, and emotional balance.





Weekly Live Workshops

Each week, we will gather for a 90-minute live session on Zoom, which is thoughtfully structured to guide you on a journey of embodied self-discovery and connection? Here is example what you can expect in these sessions:

15-20 minutes Embodied Mindfulness Practice & Somatic Check-In
Begin by grounding yourself in the body, noticing subtle sensations, and tuning into your internal state to create a mindful presence.

20 minutes Introduction to the Focus for the Week
Dive into a clear, compassionate introduction to the theme of the week, setting the stage with insights and practical tools for your journey.

20-30 minutes Experiential Practice:
Engage in immersive exercises that blend somatic mindfulness with parts work, allowing you to explore and nurture your inner landscape experientially.

20 minutes Self-Reflection & Group Discussion:
Wrap up with a reflective practice followed by an open, supportive group discussion, where you can share insights, ask questions, and build community connection.



Dates & Program Details

This online program will run for 6 weeks and be delivered through a mix of pre-recorded and live online classes. Pre-recorded classes will be published on Fridays. Live classes will be held on Tuesday mornings and will focus on experiential practice & group discussion. All live classes will be recorded for later viewing and housed on Teachable.

  • Program Dates: Sept 19th - Oct 21st 2025
  • Live Classes: Tuesdays Sept 23rd - Oct 21st 10-11:30 am PST on Zoom

Your one-time purchase gives you lifetime access to this program as well as special alumni pricing if you would like to join future live cohorts.

You will also receive-

  • guided meditation recordings
  • supportive handouts & worksheets
  • resources for further learning

Why Choose Tend & Befriend?

Integrated Approach: Merge somatic mindfulness with IFS-based parts work to cultivate greater self-awareness and inner resilience.

Practical, Everyday Tools: Develop skills you can use daily to manage stress, foster emotional balance, and support a nurturing internal dialogue.

Supportive Community: Join a warm and welcoming group of individuals on a similar journey, sharing experiences and insights in a supportive environment.

My name is Natalie, and I will be your guide.



I am a Relational Somatic Inquiry Practitioner with over 25 years of experience in embodied mindfulness education, trauma-informed facilitation, and somatic practice.

My approach integrates Internal Family Systems-informed parts work, relational somatic therapy, nervous system education, and mindfulness-based inquiry.

I hold a scope of practice grounded in relational care, somatic awareness, and experiential learning, and I am committed to cultivating compassionate learning spaces in which participants can nurture self-awareness while deepening their connection to others and the world around them.


Program Begins

September 19th, 2025








I hope that you will join me for this special offering, and I look forward to the conversations we will have together as we trace our way back home to ourselves.

— Natalie