Instant Access TO Healing
Boundaries-Workbook
Boundaries-Workbook
If boundaries feel hard, this workbook meets you gently where you are.
A workbook designed for those healing from narcissistic or emotionally abusive dynamics.
Boundaries are not punishments or walls — they are clear, compassionate limits that protect emotional, physical, and energetic well-being. This workbook includes simple journaling prompts, re-regulation practices, and reflective exercises to help recognize where boundaries have been crossed, understand why holding them can feel so difficult, and begin honoring personal needs without guilt or fear.
This is a gentle place to start — no pressure, no perfection required.
Past Zoom Meetings
Boundaries-Workbook
Do you still feel confused or unsettled long after a relationship ended?
These are recorded teaching sessions from our live Zoom gatherings, offering education and practical tools for understanding and recovering from narcissistic abuse. Only my guided teaching is included — no personal sharing — so your privacy is fully protected.
Narcissistic abuse often leaves people confused, self-doubting, and unsure where to begin. These sessions provide clarity, validation, and grounding without the pressure of attending live or sharing. You can watch at your own pace and begin reconnecting with yourself in a safe, supportive way.
The Resilient Hearts Pinch Hit
How to deal with a Narcissistic Parent
Arriving February 2026
How to deal with a Narcissistic Parent
How to deal with a Narcissistic Parent
How to deal with a Narcissistic Parent
Arriving March 2026
The Narcissistic Partner
How to deal with a Narcissistic Parent
The Narcissistic Partner
Arriving March 2026
Reclaiming Your Power
How to deal with a Narcissistic Parent
The Narcissistic Partner
Arriving March 2026
Survivor-Led Healing From Narcissistic Abuse
Fierce & Free Healing isn’t therapy, and we’re not clinicians — we’re survivors. Our programs, including the Resilient Hearts Program, were developed with guidance from licensed mental health professionals and trauma-informed practitioners to ensure that the healing support we provide is safe, grounded, and aligned with best practices for recovering from narcissistic abuse.
What we offer is something different: compassionate community support, and tools shaped by both lived experience and professional input. We’re people who’ve lived it. We understand what it’s like to lose yourself in narcissistic abuse, to doubt your worth, your memories, even your sanity. We’ve walked through the fog of gaslighting, manipulation, flying monkeys, and trauma bonds — and rebuilt ourselves piece by piece.
We offer lived experience, survivor-led wisdom, and a community that understands the courage it takes to heal.
Here, your story is safe. Your voice matters. And you never have to heal alone again.
The transformation
Created from pain, built for freedom, and grounded in love.
By the time you move through Resilient Hearts, something inside you begins to shift. You start to see your experiences through a lens of truth and compassion instead of shame or self-blame. The confusion eases. The constant self-doubt softens. Your nervous system starts to settle, and you feel a little more grounded in your own body. You begin trusting your voice again, noticing what you need, and honoring it. You feel less alone, because you’re surrounded by people who understand your story without you having to explain it. And slowly, gently, you start to feel a strength you may not have felt in years — the strength that comes from being seen, supported, and safe enough to heal.
Sunday Sanctuary: Healing After Narcissistic Abuse
Start your week on a positive note.
Join us for a calming half-hour of truth, support, and community in our Sunday Sanctuary. Karen shares her insights from growing up in a narcissistic family system, addressing the complexities of narcissistic abuse, gaslighting, manipulation, boundaries, and emotional recovery.
You’ll have space to:
- Learn more about healing support from narcissistic abuse.
- Ask questions in a safe, validating way.
- Hear real stories from someone who’s walked through it.
- Feel supported by a community that understands.
Karen brings not just knowledge, but lived experience, compassion, and a deep understanding of the healing journey. Sunday Sanctuary is a chance to spend time with someone who “gets it,” cares about your healing, and believes you deserve safety, clarity, and connection through our resilient hearts program.
You can just listen, participate, or simply be — all are welcome.
Every Sunday morning @ 10:30 EST.
Trauma-Informed Grounding Exercises to Help You Reconnect an
The Butterfly Hug
Cross your arms and gently tap your upper arms or shoulders, alternating left and right. This bilateral movement not only provides healing support but also soothes the fight-or-flight response, signaling safety to your body—a vital practice for those recovering from narcissistic abuse as part of the resilient hearts program.
Ground Through Your Feet
Stand or sit with both feet flat on the floor, feeling the healing support of the earth beneath you. Press down gently and acknowledge the weight of your body being supported. As you take this moment, say silently: “I’m here. I’m safe. I’m supported,” embracing the strength that can be found in programs like the resilient hearts program, especially for those recovering from narcissistic abuse.
Extended Exhale Breathing
Inhale through your nose for 4 counts, and exhale through your mouth for 8. This longer exhale not only activates your parasympathetic (calming) system but also provides healing support for those recovering from narcissistic abuse. Practicing this can be beneficial in the Resilient Hearts Program, helping to release tension and foster tranquility.
Temperature Change Reset
Hold a cool object, splash cold water on your face, or step outside into fresh air. These simple actions can provide healing support, helping to shift your temperature and bring your body out of a stress loop, especially for those recovering from narcissistic abuse. By reconnecting with the moment, you can strengthen your journey through programs like the resilient hearts program.
Name What’s True Right Now
Say out loud: “In this moment, I’m safe. I’m breathing. I’m okay.” Affirming the present truth is an important step in healing support, especially for those recovering from narcissistic abuse. It reminds your body that it’s no longer in danger, allowing you to embrace the principles of the resilient hearts program.
Name What’s True Right Now
Say out loud: “In this moment, I’m safe. I’m breathing. I’m okay.” Affirming the present truth is an important step in healing support, especially for those recovering from narcissistic abuse. It reminds your body that it’s no longer in danger, allowing you to embrace the principles of the resilient hearts program.