4 Week Online Course for Women
learn the art of saying no to the experiences, people and dynamics that drain you, in a way that’s kind and direct, and takes responsibility for your part in the pattern
Starting Tuesday 28th April
Do you…
Prioritise everyone else’s needs ahead of your own, and feel like your desires never get to happen
Feel resentful of your partner/colleagues/peers/friends, who find it much easier to just do what they want/take up space without thinking of others
Feel drained from hiding what you really feel and how frustrated you are
Never say no, until it gets really bad and then you explode or ghost the person
The art of saying no is for you if…
You’re ready to feel empowered in your relationships, where you are able to name and negotiate your boundaries, needs and desires as they arise (and not avoid them by keeping your head in the sand, letting the tension grow 😬)
You want to free up the time and energy that you’re using to please everyone else and put it towards the activities that light you up, without worrying that everyone will hate you if you prioritise yourself
You want to feel heard by the people in your life, where your emotional needs matter and you’re not just the one who’s there for everyone else
You want the space and time in your life to deeply exhale and relax, without feeling guilty and like you need to earn it first
Learning how to say ‘No’ is a radical act
It challenges our patriarchal culture which programmes and pushes you to over give to others
It creates time for you to pursue the interests and passions that light you up, and not just focus on the roles and tasks that are expected of you
It re-orients your relationships so that they are based on truth and honest communication instead of old scripts and resentments
…if these changes sounds exciting, and also scary and also like you would appreciate a guide and some community on how to navigate these shifts with grace and skill, then join the Art of Saying No 🖤
The Art of Saying No
Course Content
Week 1 - Foundations
Land into the course and learn the underlying principles of saying no. Understand the cultural and nervous system reasons for why it’s so hard to hold a boundary and express a desire. Set your intention for the programme.
Week 2 - Exploring how a ‘No’ feels in your body & building enough safety to express it
Learn how to connect with your body and how to interpret whether you are a ‘yes’, ‘no’ or ‘maybe’ to an experience. Understand how to build safety and resilience in your body so that you have more capacity to hold the discomfort of naming your boundaries.
Week 3 - Looking at the places in your life where you are avoiding saying ‘No’
Review your life and identify the places where you are avoiding saying ‘No’. Look at the underlying causes for this avoidance from a lens of self compassion and personal responsibility.
Week 4 - Getting the skills to communicate a ‘No’ with grace and kindness
Learn the practical tools that help you to prepare for a conversation where you express a ‘No’, and also how to carry out that conversation with skill, capacity, and an openness to the other person’s perspective whilst saying rooted in your needs.
What to expect on these calls…
🐉We’ll start each call with a grounding meditation to help you land into your body
✨I will then teach on that week’s topic, stopping to allow for questions or for insights to be shared as they arise
✍🏻There will be written prompts throughout the course and as homework to help you go deeper with the course material and to facilitate insights for you to shift your behaviour
🦉There will also be a mix of body based practices for you to connect with your body and also so that you can handle the discomfort that comes up with owning your ‘No’ and from potentially displeasing others
🪄There will be time for you to receive coaching throughout the calls on areas where you need deeper support and insight
What’s the vibe of this course?
🖤I will be teaching it from a trauma-informed approach that's rooted in self-compassion, and looks at the difficulty of saying no from a broader cultural lens
🖤I want you to leave this course feel empowered to say ‘No’ and part of that is you feeling comfortable to say ‘No’ to the parts of this course that don’t resonate with you. You will be supported and encouraged to lean into the practices and concepts that land for you and to opt out of the ones that don’t
🖤You will be guided to take small, doable steps towards change, instead of big, splashy dramatic changes. This is to make sure that changes are sustainable over the long term.
🖤I see saying ‘No’ as a lifelong practice, it’s not mastered overnight and I will encourage you to go at the pace of your body, to slowly over time create a life that’s rooted in what you actually want
What does this course include?
Four Weekly Calls - Tuesday 7-9pm BST, 28th April, 5th May, 26th May & 2nd June
Homework - Written prompts and body based practices to help you integrate the work and apply it in your life
Optional WhatsApp Group - Stay connected between calls and share insights throughout the week as they arise
Call Recordings - You will be able to catch up on any missed calls by accessing the call recordings
Optional Reading List - Go deeper on the course material by reading the books that guided the content
Course Investment
Standard Cost - £200
This option is available for clients who are able to pay their bills and have some expendable income.
Feeling the Pinch Cost - £150
This option is available for clients who are struggling to make ends meet, who may be unemployed or have limited expendable income
Well Resourced Cost - £250
This option is available for clients on a higher income, who have expendable income, and/or own a home and can afford trips abroad.
EARLY BIRD OFFER: If you book before the 21st of May, you will receive a FREE 1:1 Coaching Session with me, valued at £125
If you would like to speak with me before signing up, please book a call using the link below
Why learn from me?
Hi, I’m Caoilfhionn and I’m living proof that you can recover from feeling utterly drained as ‘the good girl’ who follows all of the rules, never says no, and has frustrating co-dependent relationships; to feeling alive, empowered and connected in your relationships, and in tune with your life’s purpose and creative expression.
10 years ago I had a successful corporate career in advertising, a busy social life and a variety of romantic partners; however I was in constant pain with an auto-immune disorder, I felt frustrated that I wasn’t following my life’s passions and I was often left drained from my interactions with others. After a tough period of burnout and 9+ years of training and working at the field of somatic coaching, I specialised in the skills and practices that re-awakened my aliveness, opened me up to more play and ease in my relationships and gave me the resilience to follow my life’s purpose of coaching others and becoming a poet.
I’ve learned over this time, that the most important thing about learning how to say ‘No’ is to go slowly at the pace of your body and build your capacity for holding the discomfort of having an honest conversation over time. It’s not a ‘one and done’ practice, it’s something that you get better at over the years as you develop more resilience and inner worth.
That’s why I’ve created The Art of Saying No, as it’s all about connecting with your body and developing the skills to have empowered conversations that are rooted in your capacity and also in the humanity of the other person too.
Book Your Spot Now
Standard Cost - £200
This option is available for clients who are able to pay their bills and have some expendable income.
Feeling the Pinch Cost - £150
This option is available for clients who are struggling to make ends meet, who may be unemployed or have limited expendable income
Well Resourced Cost - £250
This option is available for clients on a higher income, who have expendable income, and/or own a home and can afford trips abroad.