Mindfulness Guide
$22.00
Holistic Mindfulness Coaching for Nervous System Regulation & Personal Growth
Live a balanced, intentional life.
Robyn Gold, LCSW
Mindfulness Coach, Meditation Teacher & Breathwork Facilitator
Mindfulness focused with practical strategies to help you live with more nonjudgmental presence, gentle curiosity, and self-compassion.
Coaching support that offers you the insight, emotional safety, compassion, and encouragement you’re needing.
Every moment is an opportunity to align who you are, what you want, and how you’re living. How would you like to use this one?
The Future You Want is Possible Now
Life isn’t about getting to where you’re going…
It’s about being where you are.
There’s a version of you who lives mindfully. You observe your thoughts more than you get lost in them, and it takes less time to ground yourself when you’re stressed.
You’re more present in your relationships, honest about your capacity, firmer with your boundaries, and gentle with yourself when you make mistakes.
You feel connected with your body, experiencing sensations and emotions as your body’s way of talking to you. You notice any urges to try and predict the future before it becomes your present, and gently shift into trusting your ability to handle the unknown.
These are just a few things that regular mindfulness practice makes possible, and I’m here to help you integrate it into your life.
Through a mind-body approach, we’ll explore your stressors, obstacles, and strengths, and I’ll share a variety of mindfulness strategies tailored to your needs, values, and lifestyle to support you with living intentionally and immersing yourself more fully in your life, one moment at a time.
How Holistic Mindfulness Coaching Can Support You
Work with your mind, body, and any area of life that’s needing your attention.
Your Mind
- Strengthen nonjudgmental presence, self-compassion, intuition, motivation, self-awareness, and self-trust
- Deepen your connection with yourself underneath automatic thinking patterns, worries, and limiting beliefs
- Enhance your ability to hold more than one truth at the same time, even when they seem to be in conflict
Your Body
- Regulate your nervous system and your body's stress response
- Expand your capacity to stay present with and self-soothe in times of emotional discomfort and reactivity
- Become more intentional with your behavior to shift out of automatic patterns, impulses, and habits
Your Life
- Navigate life transitions, changes, obstacles, and decision making with greater ease
- Strengthen relationships through mindful listening, authentic self-expression, and boundary setting
- Create the life you want in each moment as you live it (even if you might not know what that looks like yet, or what you want changes over time)
Have questions or want to see if we’d be a good fit?
What Happens During Our Sessions
Every session is different because every moment is different. You are always exactly where you’re supposed to be… because that’s where you are. Nothing is broken, lost, stuck, or missing, even though stress, limiting beliefs or the meaning and sense of identity you’re finding in your experiences can often make it feel that way.
I combine a holistic understanding of the mind-body connection, grounded intuitive insights, and practical strategies depending on what you’re needing. Our sessions will include a balance of thought-provoking discussion, guided mind-body awareness & introspection, practices (including mindset shifts, feeling your feelings, self-compassion, breathwork, meditation, gentle movement, authentic self-expression, etc), and integration.
Our partnership will rest on a foundation of presence, gentle curiosity, compassion, and authenticity, to help you more deeply connect with yourself and strengthen trust in that connection so you can follow through on what you want for your life.
Sessions vary in length from 45 minutes to 3-hour intensives, depending on what you want to get out of our time together.
Choose Your Session Length
- 45-Minute Session ($177): Most accessible offering, ideal if time or money are limited.
- 1-Hour Session ($222): Standard session length with practical tools that support mindset, emotions, and intentional action.
- 90-Minute Session ($333): More time for in-depth exploration, practice, and integration.
- 3-Hour Intensive ($555): Deep dive into subconscious patterns, emotional blocks, triggers, and limiting beliefs standing between you and the life you envision. (Ideal for self-starters or those seeking breakthroughs.)
What Happens After Your First Session?
My support doesn’t end when the session does. After we meet, you can choose to:
- Receive a check-in email for support, integration, and any questions or concerns
- Continue booking sessions as needed (any session, for any length)
- Purchase a monthly package for more consistent, structured support that includes recurring sessions at a discounted hourly rate (weekly or biweekly)
Growing With Gold, Not Catching Up to Gold
Unbelievable things can happen when you shift from hoping for a ‘better’ future to presence with what’s here right now. How do I know?
Before becoming a mindfulness coach, I spent over a decade as a trauma therapist. But knowing emotional regulation strategies didn’t stop me from avoiding my own feelings or getting stuck in habits that were slowly killing me… without even realizing it.
After many years of compulsive binge eating to self-soothe, telling myself “my diet starts tomorrow,” I almost died from dangerously uncontrolled diabetes.
Everything had to slow down, despite my sense of urgency to get to a future where life would feel better. Integrating mindfulness, meditation, and breathwork into my daily routine didn’t just help me heal. These practices completely transformed how I experience life, and inspired me to share what I’ve learned to help you do the same.
I serve clients locally in Richmond, VA and worldwide online, and I’m here to support you.
Resources for Mindful Living & Personal Growth
Free Resources
Understand & Strengthen Your Mind-Body Connection
Learn more about how your mind and body work together, and how mindfulness can help you deepen that connection to make intentional changes.
Mindful Self-Reflection & Journaling
Guided writing practice with self-reflection prompts to spark insights, deepen self-awareness, and improve self-regulation, especially in times of emotional discomfort.
Month of Mindful Living Email Challenge
Get a weekly email for the next month with detailed mindfulness practices to manage stress and improve wellbeing.
More In-Depth Guidance with a 30-Day Workbook or eBooks for Mindful Living
Ready to Grow Together?
Curious about other offerings?
Frequently Asked Questions
What is mindfulness and how can it support me?
Mindfulness is a nonjudgmental awareness of the present moment. I like to think of it as a way of paying attention to the reality of your experience without getting lost in the meaning you’re finding in it.
When you’re stressed or overwhelmed, your body automatically does what feels safest, not what your mind knows would actually help. That can make it feel hard to know what you want to change or how to follow through consistently.
Mindfulness helps you recognize that disconnect in real time. Instead of forcing yourself into action or pushing through resistance, you learn to work with what’s actually happening in your mind and body so you can self-regulate. From a grounded place, it then becomes much easier to make intentional choices that align with your values.
Read my free resource for more information about mindfulness, and how it can support your personal growth.
How do I know if mindfulness coaching is right for me?
Mindfulness coaching may be a good fit if you:
- Sense something needs to change but aren’t sure what or how
- Know what you want but struggle to follow through consistently
- Have been making changes but still feel like something’s missing
- Find yourself stuck in unwanted habits, reactions, or limiting beliefs
- Want to strengthen boundaries, relationships, emotional regulation, self-acceptance, or self-trust
- Are interested in breathwork, meditation, or a holistic mind-body approach to personal growth
If you’re not sure, let’s start with a free 20-minute call to talk it through:
Can coaching help me if I’m not sure what I need?
Of course! Many of my clients start with a sense of “something needs to change” but aren’t entirely sure where to go from there. During our free phone call or in our first session, we’ll explore what’s happening in your life, the thoughts and feelings you’re having about that, and we’ll figure out what feels best to work on together.
Do I need to prepare anything before my coaching session?
I encourage you to ensure you’re in a private, quiet, and comfortable space where you won’t be interrupted. Some people find it useful to keep a journal handy or bring a list of intentions/specific areas to focus on, but these aren’t required.
How do I know how long of a session to book?
If you’re unsure, I suggest starting with a 45-minute or 1-hour session to get a feel for the process.
If you know you want more time for meaningful discussion, cathartic breathwork, or meditation coaching, 90-minute sessions would be ideal.
If you’re ready for a deeply immersive personal coaching session, try a 3-hour intensive. These sessions offer more time for specific practices, including mindfulness strategies, meditation, breathwork, journaling, emotional grounding, etc. We’ll also have time for insights, processing, and integration.
What can I expect in a typical session?
Regardless of which session length you choose, our time together will always be personalized to your needs, goals, learning style, and life circumstances. Sessions can look a little different for everyone, but generally, here are a few things you can expect:
- Meaningful discussion, encouragement, and emotional support
- Learn practical strategies to help you reach personal goals and address areas where you feel stuck
- Work with your mindset and emotions to deepen presence, inner peace, self-acceptance, and intentional action
- Time to practice mindfulness skills including mindset shifts, journaling, breathwork, meditation, movement, authentic self-expression, etc
We’ll always set clear intentions and expectations each time we meet so you get all you’re needing out of our time together.
Can I extend my session length once we've started?
You’re more than welcome to request additional time whenever it feels needed. If scheduling allows, we’ll discuss how much time feels beneficial and I’ll provide you with a payment link to continue based on my hourly rate of $222.
Are your sessions online or in person?
Individual sessions are typically held online, and you’ll receive a Google Meet link after booking.
If you live in Richmond, VA and would prefer to meet in person, please contact me or schedule a free call before booking your session to discuss available options and logistics.
What are your credentials?
I have over 15 years of experience supporting people with their personal growth. My educational background, training, and certifications include:
- Certified Mindfulness-Informed Professional
- Certified Meditation Teacher
- Trauma-informed care and somatic practices (including breathwork & the neurophysiology of stress, and clinical background as an EMDR Certified trauma therapist)
- Master of Social Work (NYU)
- Licensed Clinical Social Worker/Psychotherapist in Virginia (LCSW) & New York (LCSW-R)
For more detailed information about my credentials:
What’s the difference between mindfulness coaching and therapy?
Therapy is mental health treatment that focuses on healing from the past and any underlying issues that contribute to current mental health functioning.
Coaching is not mental health treatment. It is a structured, guided partnership that focuses on what’s present and what you want for your future. Mindfulness coaching puts your future-oriented goals in the context of what’s here now, and we work with them one moment at a time.
Read my free resource for more detailed information on the differences between coaching and therapy, to help you determine which feels like the best fit for you.
Do you offer payment plans or discounts?
At this time, I don’t offer discounts or payment plans for coaching sessions because the work itself isn’t discounted. I bring my full presence, comprehensive expertise, emotional depth, and grounded support to every session. The investment reflects the value of the deeply personalized attention and care you receive and the 15+ years of experience I’ll be bringing to our work together.
If the individual rate isn’t accessible right now, you can explore the free resources or in-depth guidance offered earlier on this page or view my upcoming events calendar on Meetup for group offerings offered online and in person in Richmond, VA.
What’s your cancellation or rescheduling policy?
Full refunds are available if sessions are cancelled at least 24 hours in advance. No-shows, as well as cancellations and reschedule requests made less than 24 hours before our scheduled appointment are non-refundable.