Live in the moment.
Imagine being able to understand the inner dialogue that drives your reactions, thoughts, and emotions—then learning how to create space, clarity, and healing from within. An Internal Family Systems (IFS) and mindfulness coach can help you do just that. IFS coaching guides you to connect with the various parts of yourself—like the inner critic, the overachiever, or the protector—and build a relationship with each one. Instead of battling your emotions or shutting them down, you’ll learn how to lead yourself with compassion and confidence. Whether you're navigating anxiety, relationship struggles, past trauma, or decision fatigue, IFS coaching offers a clear, structured path to inner healing and self-understanding.
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With IFS and mindfulness and you get a transformative blend of awareness and action. Mindfulness helps you stay grounded in the present, reduce stress, and respond to life instead of reacting to it. A mindfulness coach teaches you how to regulate your nervous system, quiet racing thoughts, and connect with what truly matters. Together, IFS and mindfulness offer a deeply empowering experience—one that supports emotional healing, clarity of purpose, and a renewed sense of inner peace. You don’t have to figure it all out alone. A skilled coach can walk beside you with insight, structure, and heart.
Get Serious. Get Coached.
Sarah Vallely, Mindfulness and IFS Coach
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Ready to create lasting change in your life? Work one-on-one with Sarah Vallely, Lead Coach and Founder of TSD Mindfulness, for a powerful, personalized coaching experience. Whether you're seeking more peace, clarity, or a breakthrough in your relationships, career, or personal growth, Sarah offers deeply transformative sessions that integrate mindfulness and Internal Family Systems (IFS) work. Her approach is practical, compassionate, and rooted in over two decades of experience. Ready to shift your life?
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Sarah has been a leader in the mindfulness space since 2001—teaching meditation, certifying professionals, and guiding individuals around the world toward meaningful healing. She is the creator of the TSD Mindfulness method, host of The Aware Mind podcast, and has trained therapists, educators, and healthcare workers in emotional resilience and nervous system regulation. Her diverse background includes training in Vipassana Buddhist meditation, Hawaiian Huna, Therapeutic Crisis Intervention (CPI), hypnotherapy, and more. Sarah's work bridges spiritual insight and emotional healing with a grounded, practical approach.
Costs for Mindfulness Life Coaching
Coaching sessions take place over Zoom. Six personal Mindfulness coaching sessions are included in any TSD Mindfulness certification program. If you are not participating in a program, coaching sessions are $80 per hour session. If you sign up for a six session package you will receive the TSD Midnfulness 6-week video course at no charge.
Find Out Your Unique Stress Type
Knowing your Unique Stress Type is key to understanding which mindfulness techniques will reduce your stress. Take a short survey to find out your Unique Stress Type. Then schedule a free Zoom call with Mindfulness Coach Sarah Vallely or receive your results via email. This feedback is completely free.
The Thinker: This person’s stress is exacerbated by their own thinking. This type of stress can feel mentally draining. Mindfulness of rumination, planning, and overthinking will be key to reducing their stress.
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The Activated: This person’s stress is exacerbated by their nervous system remaining in fight or flight for prolonged periods of time. This type of stress can feel physically uncomfortable. Mindfulness of fight or flight triggers and learning how to soothe their nervous system will be key to reducing their stress.
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The Sensitive: This person’s stress is exacerbated by retriggered past trauma. This type of stress can feel emotionally intense. Mindfulness of emotions and a self-compassion practice will be key to reducing their stress.
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The Concerned: This person’s stress is exacerbated by their fight or flight triggers and the worried thoughts instigated by these triggers. This type of stress can feel mentally draining and physically tiring. Mindfulness of rumination, worry and catastrophic thinking; and soothing their nervous system will be key to reducing their stress.
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The Survivor: This person’s stress is exacerbated by retriggered trauma and their own thinking (planning and analyzing), which they believe will protect them from further trauma. This stress can feel mentally draining and emotionally intense. Mindfulness of their thinking and a self-compassion practice will be key to reducing their stress.
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The Emotive: This person’s stress is exacerbated by past trauma, which triggers them emotionally, as well as, physically into fight or flight. Mindfulness of emotions, a self-compassion practice and soothing their nervous system will be key to reducing their stress.
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The Griever: This person’s stress is exacerbated by their thinking and fight or flight responses instigated by trauma triggers. This stress can feel mentally overwhelming, emotional, and physical. They are grieving the loss of a healthy childhood, fulfilling relationships, or feelings of peace and joy. Mindfulness of overthinking, soothing their nervous system and a self-compassion practice will be key to reducing their stress.
Achieve your dreams with 1-to-1 sessions with a highly qualified mindfulness coach. Mindful coaching is for you if you wish to...
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Live a mindful lifestyle
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Move through grief in a healthy way
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Permanently reduce anxiety or states of overwhelm (including Generalized Anxiety Disorder and OCD)
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Improve concentration or limit ADHD symptoms
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Create more time for yourself
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Gain clarity about your present circumstances
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Lift yourself out of a midlife funk or defeat depression
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Manage crisis or heal from trauma (including PTSD)
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Find ease in relationships with your partner, children or boss.
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Find a healthy work/life balance.
During your first session, you will complete a comprehensive stress inventory to determine your personal stress-type. Then your mindfulness coach, Sarah Vallely will give you a thorough instruction on how to use proven-effective tools designed for your stress-type. Clients report they experience more clarity related to career and relationships, reduced stress, better focused attention, and more motivation to focus on wellness and recreational activities.