Finding Center: An In-Person IFS Group in Baltimore
Step out of survival mode and into your authentic "Self."
Move from surviving to thriving in a community that understands.
Whether you are navigating the pressure of a demanding life or struggling to simply make it through the day, the internal weight of past relational traumas can feel like an exhausting, invisible performance.
When we carry the impact of trauma, the internal system often stays locked in a survival mode that never quite turns off. You might feel driven by a relentless inner critic or find yourself checking out through work, food, or other cycles just to find a moment of relief. It is a lonely experience to watch those around you seemingly move through life with an ease that feels out of reach, while you feel fundamentally guarded, anxious, or disconnected.
This group is a space to lay that burden down. Together, the group moves beyond the exhaustion of just "holding it all together" to build an internal resource where you feel truly grounded, authentically connected, and finally at home within yourself.
Is This Group Right for You?
This group is designed for adults who are tired of "holding it all together" and are ready to move beyond traditional talk therapy. You may recognize these dynamics within your own system:
The Performative Self: A deep-seated feeling of "not being enough" that drives a relentless need for high achievement and external validation.
Persistent Hypervigilance: A system that remains on high alert, making it difficult to access a genuine sense of safety or relaxation, even in calm environments.
Relational Guardedness: Challenges with asserting boundaries, navigating conflict, or feeling truly "seen" in intimate and professional connections.
Avoidance Cycles: Using overworking, perfectionism, or other protective behaviors to "check out" from overwhelming emotions or internal distress.
Systemic Exhaustion: Moving between waves of high anxiety (arousal) and moments of emotional numbness or feeling "checked out" (shutdown).
The IFS Approach
In the group, we don’t try to "fix" you. Instead, we use Internal Family Systems (IFS) to transform your relationship with the various parts of your system—shifting from an exhausting daily performance toward a more authentic internal harmony.
No prior IFS experience is required. We will build on foundational exercises to help you understand your inner world, such as:
Map Your Internal Landscape: Identify the protective parts that have helped you survive. By recognizing their positive intent—the ways they’ve worked to keep you safe—you can move beyond internal conflict and find a centered, grounded presence.
Guided Meditation: We use gentle, guided inner-focus to bridge the gap between your conscious narrative and the deeper, unconscious impact of your history, allowing you to access your own bodily wisdom.
Experience "IFS Sculpting": Go beyond traditional talk therapy. Through creative, experiential techniques, we bring your internal world into the room to create immediate clarity and a sense of inner spaciousness.
The Internal Shift
The goal of our work is to fundamentally change how it feels to live inside your own skin. As you engage with your system within the group, you will notice a profound shift in your internal atmosphere:
Embody Your "Self": Experience the natural emergence of clarity and compassion. You’ll learn to recognize triggers as they arise and trust that what is coming up simply needs your attention, allowing you to return to a place of calm more quickly.
Unburden the System: Gently release the heavy beliefs you’ve carried—the "not enough-ness" or the drive for perfection. As your parts begin to feel safe, they let go of extreme, protective roles, making space for genuine spontaneity and lightness.
Transform Your Connections: Healing is deepened by being witnessed. As the isolation of shame dissolves within our circle, you’ll find it easier to voice your needs, navigate conflict with ease, and cultivate authentic relationships in your daily life.
The Details
Who: Adults navigating the long-term impacts Logistics & Location
Who: Adults navigating the long-term impacts of relational trauma who are seeking a deeper, experiential path to healing. To ensure an intimate and focused environment, the group is limited to a maximum of 6 members.
When: Starts June 5th, biweekly on Fridays at 10:00 AM. Sessions are 90 minutes to 2 hours, depending on the number of group members and the depth of the work that day.
Where: Helia | 314 Wyndhurst Ave, Baltimore, MD 21210. Our Roland Park office provides a serene, professional environment designed for privacy, safety, and deep reflection.
The Commitment & Investment
Group Commitment To protect the emotional safety and cohesion of the membership, there is an initial 10-session commitment. This foundational period ensures a stable container for the work. Following this period, members may transition to a pay-per-session structure for as long as the group remains supportive, Alternatively, they can continue with the 10-session fee.
Investment
Foundational Rate: $90 per session (Initial 10-session pack)
Ongoing Rate: $110 per session (Pay-as-you-go)
Ready to Begin?
Healing is most profound when it happens in connection with others. There is a unique power in being witnessed and supported by a community that truly understands your experience.
If you’re curious about the group but aren't quite ready to commit, I invite you to book a brief discovery call. This is a dedicated space to ask questions and ensure this circle feels like the right container for your journey.