Heron Payne Counselling & Coaching

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Many of us weren't held properly early in life, so we don't know how to hold ourselves. I know that was the case for me....
07/15/2026

Many of us weren't held properly early in life, so we don't know how to hold ourselves. I know that was the case for me.

While and psychedelic medicine were critical supports, the most important part of my journey involved learning to hold myself with care.

That's where came in. It's a four-step practice that helps you become your own compassionate witness:

Recognize what's happening right now
Allow it to be there, just as it is
Investigate with curiosity
Nurture yourself with care

The real work lives in the first two steps. You can't nurture what you haven't let yourself see.

Read the full essay here:https://open.substack.com/pub/befriendyourself/p/learning-to-hold-yourself?r=5dz7qh&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true









Nearly two decades ago, my Nan died while I was alone at university, thousands of kilometres from home. I grieved fast, ...
07/09/2026

Nearly two decades ago, my Nan died while I was alone at university, thousands of kilometres from home. I grieved fast, quietly, and mostly by myself. Then got back to my classes because that's what people expected of me.

Years later, unexplained chronic pain settled into my back and neck. No doctor could find the cause.

17 years later, on the floor of a clinician's office during a ketamine session, I found myself back in her living room. The grief I never got to fully experience finally moved through my body, witnessed by someone who cared.

The pain I'd carried for over a decade has been gone ever since.

My new essay is about what happens when we can finally connect with our suffering and get a compassionate witness—even much later in life.

Read all about it here https://open.substack.com/pub/befriendyourself/p/me-ketamine-and-an-ocean-of-tears?r=5dz7qh&utm_campaign=post-expanded-share&utm_medium=web









06/30/2026

When we meet what’s happening in the body with curiosity, our experience can shift dramatically.

06/16/2026

When anxiety, anger, or difficult emotions show up, sometimes the most helpful thing is to pause.

In my counselling and coaching work, I like to offer people space to slow down and return to themselves.

In this video, I offer a taste of that with a simple grounding practice: a slow exhale and a moment to feel your feet on the earth beneath you. It takes less than a minute, and you can return to it anytime.

If this kind of gentle, body-aware work resonates with you, I'd love to connect. Head to www.heronpayne.ca to learn more and book a free intro call!

I can't count how many things I didn't do or almost didn't do because I decided nobody would care. This newsletter is on...
06/04/2026

I can't count how many things I didn't do or almost didn't do because I decided nobody would care.

This newsletter is one of those things I almost talked myself out of. Some weeks I still have to coach myself through it.

This week, a new piece on the inner critic, self-trust and what it looks like to keep going anyway. Get the full story at the Befriending Yourself link in my bio.




Read all aboot it: Editing ourselves based on who we’re around is normal human behaviour. It’s an evolutionary survival ...
05/13/2026

Read all aboot it: Editing ourselves based on who we’re around is normal human behaviour. It’s an evolutionary survival strategy that’s served our species well over the millennia. But when we edit ourselves excessively over long periods of time, it can turn into self-abandonment. We get disconnected from ourselves, and people respond to the version of ourselves we present for their approval, not our authentic selves. We end up performing instead of truly connecting.

Read more here: https://www.befriendingyourself.org/p/when-self-editing-becomes-self-abandonment









Address

5307 Victoria Drive #281
Vancouver, BC
V5P3V6

Telephone

+12505513174

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