About the On-Demand Course

Through recorded teachings and group sessions, guided mindfulness and somatic practices, reflection prompts, movement exercises, and practical tools, you'll create dedicated space for deepening your own boundary-setting practice.

Together, we'll explore how to work skillfully with stress, strengthen your capacity for presence, listen more deeply to the wisdom of the body, and cultivate greater clarity, balance, and ease in the midst of a full and meaningful life.

Mindful Boundaries Foundations includes six modules that you can move through at your own pace. For those who want to immerse themselves more deeply in the work, I recommend spending approximately one month with each module and reading Fierce Boundaries alongside the course. 

Facilitated by Dr. Cynthia Garner

Dr. Cynthia GarnerDr. Cynthia GarnerDr. Cynthia Garner is a mindfulness teacher, author, educator, and somatic coach dedicated to helping people cultivate greater awareness, resilience, and wellbeing.

Her work weaves together mindfulness, nervous system awareness, somatic inquiry, and healthy boundaries, drawing on decades of experience in education and trauma-informed mind-body approaches to healing.

Cynthia is the author of Fierce Boundaries: Practical Skills and Somatic Exercises for Healing in a Traumatized World and has trained extensively in mindfulness-based approaches through organizations including UC San Diego School of Medicine, the Centre for Mindfulness Studies, Mindful Schools, Inward Bound Mindfulness Education, and the Hakomi Institute. She is also a former classroom teacher, a long-time meditator, a solo mom, and a firm believer that our nervous systems shape the quality of our relationships and that healing unfolds through small, consistent acts of presence, compassion, and care.

Who is this program for?


This program is designed for thoughtful, caring people whose lives and work are rooted in service, healing, teaching, caregiving, or contemplative practice.

You understand the value of mindfulness, somatic awareness, and healthy boundaries because you have experienced their impact firsthand. You may have spent years studying, teaching, or sharing these practices with others. At the same time, you may recognize a longing for more space, more balance, and a deeper commitment to your own wellbeing.

Mindful Boundaries Foundations is for people who want to deepen their mindfulness, somatic awareness, and boundary-setting practice in service of a life that feels more sustainable, soul-aligned, and embodied.

Whether you are supporting clients, students, patients, family members, community members, or fellow practitioners, this program offers a structured pathway for strengthening the practices that allow you to show up with greater presence, clarity, compassion, and access to your inner wisdom.

It is also an opportunity to step out of the role of provider for a little while and become the receiver. It is your turn to rest into the practice and make space for you to be supported, nourished, and held.

Throughout the six modules, you will explore what it means to cultivate a sustainable foundation of mindfulness, self-care, and healthy boundaries that supports both your wellbeing and the meaningful work you are here to do.

Pricing

Mindful Boundaries Foundations: $349

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FAQ

  • Who is the course for?

    Mindful Boundaries Foundations is designed for therapists, educators, caregivers, coaches, healthcare professionals, and heart-centered leaders, as well as anyone who wants practical tools for working with stress, strengthening healthy boundaries, and cultivating greater presence and wellbeing.

  • Do I need prior experience with mindfulness or meditation?

    Not at all. Whether you're brand new to mindfulness or have an established practice, you'll receive practical, accessible tools that can be integrated into everyday life.

  • How does the on-demand course work?

    Mindful Boundaries Foundations includes six on-demand modules featuring recorded teachings and discussions, guided mindfulness and somatic practices, reflection exercises, movement, and downloadable resources. You can move through the course at your own pace. For a deeper experience, I recommend spending approximately one month with each module, giving yourself time to practice and integrate what you're learning into your everyday life.

  • How much daily mindfulness practice do I need to do to see the benefit?

    There is no required amount of practice time. Informal practice has tremendous benefit, and even without long periods of sitting meditation, you can begin to notice changes simply by shifting your attention and changing the way you relate to yourself and your experience. At the same time, you will get out of this course what you put into it. Think of carving out time for practice as an investment in your future self. The invitation is to create intentional space for the practices rather than trying to fit them into an already full schedule.

  • Do I need to read Fierce Boundaries?

    The course is designed to stand on its own, so you can participate without reading the book. However, Fierce Boundaries: Practical Skills and Somatic Exercises for Healing in a Traumatized World is a natural companion to the course, and I recommend reading it alongside the six modules if you want to explore the material more deeply.

  • What skills will I learn?

    The practices in Mindful Boundaries Foundations draw from evidence-based mindfulness approaches, nervous system education, somatic awareness, and trauma-informed practice. At the heart of the course is learning to notice where your attention goes, return to present-moment experience, listen more deeply to the wisdom of your body, recognize habitual patterns and impulses, and create more space for discernment and choice.

  • Is this course only about setting boundaries with other people?

    Mindful Boundaries approaches boundaries as much more than knowing when to say no. We explore boundaries as an attentional and embodied practice: noticing where your energy goes, recognizing your own internal signals, strengthening your capacity to remain present, discerning what is yours to carry, and choosing how you want to respond. Communication is part of the work, but it grows from the deeper practice of learning to remain connected to yourself.

  • Is this course therapy?

    No. Mindful Boundaries Foundations is an educational mindfulness and wellbeing program. While the practices are trauma-informed and therapeutically informed, the course is not psychotherapy or a substitute for mental health treatment.

  • Is additional support available?

    Yes. If you would like personalized support as you integrate the practices into your life and work, individual coaching and ongoing Mindful Boundaries Mentorship are available separately.