MindfulWell Foundations Program®
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MFP
Understand your patterns, reclaim your response.
The MindfulWell Foundations Program® gives you practical, evidence-informed tools to understand your nervous system, work with the patterns shaping your responses, and build skills you can use independently long after the program ends.
Apply nowYou know your patterns. The way certain moments make you react before you've even decided to. The relationships that seem to bring out the same old story, again and again. The thoughts that feel less like thinking and more like weather.
Understanding why isn't the same as being taught how — and most of us were never taught how. The Foundations Program® is built to close that gap: practical, evidence-informed tools for understanding your nervous system and your patterns, paced gently over eight weeks so they actually become part of how you live.
"You don't need a diagnosis to deserve a better relationship with your own mind."
Three foundations, built one on top of the other.
Nervous system literacy
Polyvagal theory and the window of tolerance, translated into plain, practical language.
Working with your patterns
An introduction to the shadow, and a workable vocabulary for the patterns shaping your responses.
Practical tools
CBT reframing, self-compassion practice, and a regulation ladder you'll actually use.
Learning at your own pace doesn't mean learning by yourself.
Each week's videos and worksheets are yours to work through in your own time — but you're not doing this in isolation. A small cohort of women moves through the program alongside you, with one optional live session each week to bring it all together. Can't make it live? Every session is recorded and available within 24 hours.
A steady build, week by week.
Orientation & safety
How the program works, shared agreements, your first grounding practice.
Your nervous system
Window of tolerance, polyvagal theory, your own nervous system profile.
An introduction to the shadow
How patterns show up emotionally, behaviourally, and relationally.
Awareness
The observing self, "name it to tame it," a daily check-in practice.
Acceptance & self-compassion
Practical acceptance and Kristin Neff's three-component model.
Working with thoughts
The CBT cycle, cognitive distortions, a four-step reframing process.
Regulation — practical tools
Extended exhale, orienting response, co-regulation, your regulation ladder.
Consolidation
The full check-in practice, and your post-program plan going forward.
Skills that outlast the eight weeks.
- A working understanding of your nervous system and the window of tolerance.
- A vocabulary for your patterns — and a more workable relationship with them.
- Practical awareness, self-compassion, and regulation skills.
- CBT tools for working with unhelpful thought patterns.
- A realistic post-program practice you can sustain entirely on your own.
Everything you need, week to week.
Self-paced
Work through it your way
- 3–5 short video lessons each week
- One guided audio practice each week
- One downloadable reflection worksheet
- Accessible from any device, any time
Live & together
One session with Amy
- One optional live session each week
- Always recorded, available within 24 hours
- A small cohort space to connect with others
- Certificate of Participation on full completion
Amy Reis Williams
Counsellor and somatic facilitator, and founder of MindfulWell. The Foundations Program® is built around Amy's own ShadowCognition Theory®, blending polyvagal theory, somatic practice, and mindfulness with a whole lot of warmth. Every session is held with patience and genuine respect for wherever you're starting from — you won't be pushed here. You'll be met.
A few gentle questions
Do I need any experience?
None at all. The program was built with complete beginners in mind, just as much as anyone already familiar with this way of thinking about themselves.
What if I miss a live session?
No problem at all — every live session is recorded and available within 24 hours. Live attendance is always optional, never required.
Is this the same as therapy?
No. This program is not a substitute for individual psychotherapy or psychiatric care. Enrolment includes a brief intake and screening form to make sure it's the right fit for you at this time — if you're unsure, please reach out before applying.
How much time does it take each week?
Most weeks take somewhere between 45 minutes and an hour and a half, spread across the videos, worksheet, and audio practice — plus the optional live session if you choose to join.
Places are held for you here.
NZ$390 · 8 weeks · small cohort, women 18+ · next cohort now open, places limited.