Practices & programs
Choose where to begin.
Every practice is short, plain to follow, and grounded in evidence. Start with one session or commit to the full arc.
Self-Awareness Coaching
One-to-one sessions that turn vague feelings into clear patterns you can name, track, and work with.
- Values mapping and reflection prompts
- Emotion-labelling practice
- A plan you can actually keep
Mindfulness Foundations
Short, evidence-led practices that fit a real day. Body scans, affect labelling, and a calmer pause before you react.
- Guided body-scan sequences
- Two-minute daily check-ins
- No incense required
Guided Journaling
Structured journaling that tracks what matters: triggers, choices, and small wins, reviewed monthly with your coach.
- Prompts tuned to your goals
- Monthly progress reviews
- Templates you keep for life
Growth Programs
A focused twelve-week arc that stacks one small practice at a time, so the change holds long after the program ends.
- Weekly group sessions
- Habit-stacking framework
- Accountability that feels kind
Common questions
Before you begin
Do I need any experience with mindfulness?
None at all. Most members arrive having never journaled or meditated. We start from the first small step and build from there.
How are sessions delivered?
Coaching and journaling reviews happen one-to-one, in person in Portland or over video. Group programs run as small live cohorts.
How quickly will I notice a difference?
Many members feel calmer within a couple of weeks of a daily check-in. Lasting pattern change tends to settle in over the twelve-week arc.
Can I suggest a focus or ask a question first?
Always. Email us at hello@sonians.com and a real person reads and replies, usually within a day.
Not sure which fits?
Tell us where you are and we will point you to the smallest useful next step.