InnerAlly - building resilience from the inside out

This four week course is focused on giving you the tools to speak to yourself in a compassionate way which leads to improved wellbeing and resilience.

Experience Amazing Outcomes from InnerAlly

Learning to be kind and supportive of yourself will help you to reap many impressive outcomes.

Fun Online Learning

Is This Course Right For YOU?

You will benefit most from this course if you can relate with the following:

Here How Others Found InnerAlly Useful

Dr Cynthia Phelps developed and refined the InnerAlly process over 5 years, of research and testing with her coaching clients and through teaching workshops. Now you can get the best of this process through this online course, “InnerAlly – Building Resilience from the Inside Out”

Sharon Swedlow

Workshop Participant

"Those InnerAlly cards are really special! I really enjoyed the interactions and the valuable insights."


"Working on yourself isn't always fun. But the InnerAlly process of developing kind and supportive inner language is just that! Plus it's research-based so I know my clients will see life changing results."

Christine Gautreaux

Mental Health Social Worker

Alfred Mesquiti

Creative Entrepreneur

"Cynthia's class gave me permission to treat myself with kindness. To this day, it helps me deal with the stress of being an entrepreneur and gives me the inner courage to negotiate deals, and take the risks I need to take to thrive."

What is in this Course?

The main objective of this course is to guide you to be more kind and supportive of yourself by teaching you to use the InnerAlly process to create self-compassionate inner language.

How does it work?
In this online course, each week you will have access to: 

a bank of digital resources,
weekly one-hour group meetings face-to-face over zoom,
a deck of InnerAlly cards,
one private 30 minute phone call with Dr. Phelps .

Course Dates/Times
April 6, 2021 – 6:30-8pm (Central time)
April 13, 2021 – 6:30-8pm (Central time)
April 20, 2021 – 6:30-8pm (Central time)
April 27, 2021 – 6:30-8pm (Central time)



Week One

Mindfulness of the Inner Voice

In week one we will use mindfulness techniques to explore the inner voice. You might be most familiar with the inner critic, but it’s also possible to have an InnerAlly, and voice that is kind and supportive. This first mindfulness step is critical in helping you become aware of how you are treating yourself in your own head. We will also explore some of the common misconceptions around having an InnerAlly.


Week Two

Leveraging the Inner Critic

In week two we will use the voice of our inner critic to begin to create some language for our InnerAlly. Often it’s not possible to completely eliminate the inner critic, but this process gives you the skills to be able to address it when it comes on loud. These tools will help you beef up you defenses against the inner critic and also address it in the moment.


Week Three

Identifying our Essential Emotions

Each InnerAlly is built around an essential emotion. Just like humans need water and food to grow physically, we also need to nurture our essential emotions to be able to thrive emotionally. In this week we will take the quiz and do a visualization to find out which essential emotions are specific for you, then give you the tools to create inner language to help you thrive.


Week Four

Meeting Life’s Challenges with an InnerAlly

Experiencing difficult emotions is a part of being human. What we do with these difficult feelings makes a great deal of difference in our quality of life. If they are accompanied with harsh or critical thoughts, then it can lead to depression, anxiety and addiction. In this final week we will learn how to use our InnerAlly to self-sooth and make these difficult emotions easier to bear.


I learned how to deal with my inner critic!


So helpful, thanks cynthia


Profound Visualization!


Life Changing.

I'm Cynthia, I created the InnerAlly process to help myself.

In 2012 I learned that being self-compassionate was the key to my happiness, but I really struggled with how to actually do it. The methods I teach in this course are what I developed for myself to make the practice of self compassion less painful and awkward and totally doable! I used it to pull myself out of depression and addiction, and I know that it will bring you life-changing results as well.

This Course Will Help You:

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