Rooted & Rising Group Coaching
A Journey to Wholehearted Womanhood
Rooted & Rising is a sacred 12-month group coaching container designed for women who are ready to step into their full power, embody their feminine essence, and create a life of balance, authenticity, and deep self-connection. Whether you're seeking greater alignment in your personal life, healing old wounds, or reclaiming your inner strength, this journey is for women who are committed to personal growth and transformation on all levels mind, body, and spirit.
Dear sisters,
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I created Rooted & Rising because I know the struggle of feeling disconnected from your body, overwhelmed by life’s demands, and longing for balance. For years, I felt out of touch with my feminine power, constantly giving and doing but never feeling truly nourished.This container is for the woman who is ready to heal, grow, and reconnect. Whether you feel burnt out, struggle with setting boundaries, or crave a deeper connection to your body and intuition—Rooted & Rising offers a safe, supportive space for you to rise into your fullest potential.
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In this 12-month journey, you’ll learn tools to manage stress, align with your natural rhythms, and create meaningful change. You’ll also be supported by a community of like-minded women on a similar path to self-discovery and empowerment.
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I’m passionate about this because I’ve walked this journey myself, and I believe every woman deserves to feel whole, grounded, and empowered. You are worthy of the life you desire, and I’m here to support you in creating it.
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With love and gratitude
Sonia Mheraki
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why Join?
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Rooted & Rising offers a transformative journey to help you reclaim your feminine power, align with your body’s wisdom, and step fully into your authentic self. This container provides the tools, practices, and support to help you live with greater balance, confidence, and clarity in all areas of your life.
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What you will get?
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Embodied Feminine Wisdom: Learn to trust your body and intuition.
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Emotional & Nervous System Resilience: Master tools to manage stress and emotions.
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Healthy Boundaries: Cultivate empowered relationships.
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Feminine Flow & Confidence: Reclaim your sensuality and self-worth.
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Sisterhood & Support: Be held in a community of women rising together.
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By the end of 12 months, you will feel grounded, confident, and empowered to live as your truest, most wholehearted self.
Format of container
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12 sessions over 12 months, meeting once a month for 90 minutes.
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Each session begins with an opening meditation, breathwork, or somatic practice (10-15 minutes).
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The main teaching or discussion (45-60 minutes).
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An interactive component such as group exercises, journaling, or small breakout discussions (15-20 minutes).
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Closing with reflections and commitments for the next two weeks (5-10 minutes).
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Extras:
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A private online community where participants can stay connected between sessions, share insights, and ask questions.
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Optional "homework" or practices between sessions, such as self-reflection, self-enquiry, bodywork, or moon cycle tracking.
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Occasional guest speakers or workshops on specific topics like feminine wisdom or embodiment practices.
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"I dream of never being called resilient again in my life. I’m exhausted by strength. I want support. I want softness. I want ease. I want to be amongst kin. Not patted on the back for how well I take a hit. Or for how many."
Session Breakdown
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Month 1: Grounding into Your Body
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Somatic Awareness: Cultivating presence and reconnecting with your body.
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Breathwork Foundations: Learning to harness the power of your breath for vitality and inner calm.
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Month 2: Feminine Rhythms & Cycles
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Understanding Your Moon Cycle: Aligning with your natural rhythms and hormonal health.
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Restoring Balance: Practices for honoring your body’s changing needs through each cycle
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Month 3: Open Session – Guest Speaker or Workshop
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Interactive Group Poll: Participants will vote on a topic from 3 options to shape the learning experience. Guest Speaker/Workshop: Topic based on poll results to engage participants in something new and aligned with their needs.
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Month 4: Nervous System Mastery
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Nervous System Regulation: Understanding and managing stress through somatic techniques.
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Vagus Nerve Activation: Tools for enhancing emotional resilience and calm.
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Month 5: Self-Love & Boundaries
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Cultivating Radical Self-Care: Developing nourishing practices to honor yourself.
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Healthy Boundaries: Learning to say yes and no from an empowered, embodied place.
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Month 6: Fun & Interactive Session
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Interactive Workshop: A session designed for playful engagement—could include creative movement, somatic dance, or a community-building activity.
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Embodied Expression: Exploring ways to express your feminine essence through art, movement, or voice.
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Month 7: Emotional Empowerment
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Releasing Emotional Baggage: Using somatic tools to release stored emotions and clear energetic blocks.
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Emotional Intelligence: Deepening self-awareness and emotional literacy for personal empowerment.
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Month 8: Sacred Sensuality & Body Wisdom
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Sensuality & Pleasure: Reclaiming your connection to your body and awakening your feminine energy.
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Body Confidence: Honoring and celebrating your body’s wisdom and unique beauty.
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Month 9: Open Session – Guest Speaker or Workshop
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Interactive Group Poll: Participants vote on a new topic to guide the learning.
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Guest Speaker/Workshop: Inviting an expert or facilitator to explore the chosen topic, bringing fresh insight and engagement.
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Month 10: Authentic Living & Purpose
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Living in Alignment: Discovering and embodying your authentic self in daily life.
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Purpose & Passion: Using your body’s wisdom to guide your purpose-driven life choices.
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Month 11: Fun & Interactive Session
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Playful Exploration: A lighthearted, interactive session designed for fun and connection—could involve creative role-playing, games, or shared experiences.
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Celebrating Sisterhood: A communal activity to strengthen bonds, share reflections, and deepen trust within the group.
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Month 12: Integration & Reflection
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Reflect & Celebrate: Reflecting on the year’s journey, celebrating growth, and sharing wins.
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Creating a Sacred Vision: Setting intentions for the future with rituals to support continued alignment and empowerment.