FREE SELF-COMPASSION BLUEPRINT

Feel less guilt. More peace. And finally treat yourself like someone worth caring for.

As a trauma therapist with over a decade of experience, I’ve helped hundreds of women stop spiraling in shame and start softening into healing.
Now I’ve taken my most powerful tools—and bundled them into this free, printable workbook.

Whether you’re a mom, a helper, or just someone who’s tired of holding it all together without falling apart—this workbook is for you.

[👉 Grab the Free Workbook Now]

WHAT’S INSIDE:

The Self-Compassion Blueprint: 3 Simple Steps to Soften Self-Criticism and Regulate Your Nervous System

💛 These are the exact tools I use with clients in therapy—and now they’re yours to keep.

  1. Talk to Yourself Like a Friend
    The exact prompts I use in therapy to help you interrupt negative self-talk in the moment.

  2. Embrace Common Humanity
    Let go of the shame that tells you you’re alone. Learn to reconnect through shared struggle.

  3. Practice Mindful Check-Ins
    Get real about what you feel—and meet it with compassion instead of judgment.

✨ BONUS: You’ll also get a free 15-minute call with me to help you apply what you learn and check in on how you’re doing. No pressure—just support.

Sign up here to get your free Self- Compassion workbook!
Let’s make your healing journey softer, safer, and a lot more supported.

WHY IT MATTERS:

Let’s be honest—self-hate isn’t motivating. It burns you out.
But self-compassion? That sh*t builds you up.

You’re not failing. You’re just operating from survival mode.
And this workbook will help you shift from “What’s wrong with me?” to “What does this part of me need?”

Because the truth is:

  • Healing starts with how you talk to yourself in your hardest moments.

  • Self-compassion is a skill—not a personality trait.

  • And you deserve tools that actually work.
    [👉 Grab the Free Workbook Now]

WHO THIS IS FOR

This guide is for the woman who:

  • Feels anxious, disconnected, or stuck in a loop of doing, fixing, and apologizing

  • Can show up for everyone else—but turns on herself when she’s struggling

  • Has tried “self-care,” but still feels like she’s drowning in guilt, shame, or exhaustion

  • Wants something real, not surface-level “just breathe” advice

You’re ready for something deeper.
Something more nervous-system-friendly.
Something that helps you feel safe, seen, and supported—from the inside out.


[👉 Grab the Free Workbook Now]

💌 READY TO FEEL SUPPORTED?

Download the free workbook now and learn how to:
✔ Quiet the shame spiral
✔ Rewire your inner dialogue
✔ Feel grounded in your body—even when life is chaotic

Just drop your name + email and I’ll send it straight to your inbox.

[👉 YES, I WANT THE WORKBOOK]

You’ll also get first access to retreats, workshops, and gentle healing tools I only share with my email fam. No spam—just support.

HI, I’M MEGAN ALLEN, LCSW

I'm a licensed trauma therapist and retreat guide who believes that healing isn’t about fixing yourself—it’s about coming home to yourself.

I’ve worked with hundreds of women who’ve spent decades trying to think their way out of overwhelm. What actually helped?
Slowing down. Listening inward. And learning to treat themselves with compassion.

This workbook is your first step. And if it resonates, I’d love to invite you into the Embracing Me Retreat—a deeper space for somatic healing, community, and real transformation.