InnerAlly 101 - building resilience from the inside out

This course gives you the tools to speak to yourself in a compassionate way and the practices to make it a lifestyle, leading to wellbeing and resilience.

InnerAlly - 101

This course is designed to help you shift your relationship with yourself to be one that is kind and supportive, so you can unlock the impressive benefits of self-compassion. Having an "Inner Ally" means that you are skilled at speaking to yourself in a compassionate way, especially during times of challenge of pain. InnerAlly 101 gives you the skills to be able to learn, practice and master a kind inner voice to help you get what you want out of life.

Is This Course Right For YOU?

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

Experience Amazing Outcomes from InnerAlly

When is it?

The Class will meet live on zoom for 5 weeks, starting January 2022. 

7:30pm – 9:00pm Eastern
4:30pm – 6:00pm Pacific

Tuesday, Jan 18th

Tuesday, Jan 25th

Tuesday, Feb 1st 

Tuesday, Feb 8th

Tuesday, Feb 15th 

What People Are Saying

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”


"I've made more breakthroughs in the first two weeks of class than in the last six months of therapy!"

Wendy Lynn

Class Participant

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?

LIVE ON ZOOM – each week you will meet with Dr. Phelps and the class in a live, online zoom meeting to participate in activities, explore your inner language, and work in groups to implement the InnerAlly process.

What do I get?

  • A PDF of the InnerAllies
  • A bank of digital learning resources
  • Weekly virtual group office hours with Dr. Phelps
  • Weekly group face-to-face zoom meetings

Week One

Being Mindful 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. In this first class we will uncover the voice of your InnerAlly, listening carefully to what it wants to say.


Week Two

Addressing the Inner Critic

In week two we will use the voice of our inner critic to begin to create some language for your 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

Motivating Yourself with an InnerAlly

Research shows that motivating yourself with a kind and supportive inner voice is far more effective than using a harsh and critical voice. Our culture is very dug in around this idea of "whipping yourself into shape." But it turns out, this is less effective. In this class you will learn how to use the power of the InnerAlly to motivate yourself to change.


Week Four

Meeting Difficult Emotions

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.


Week Five

Being Your Own InnerAlly

In this final class we will explore the power of appreciation in relationships and also for ourselves. Both compassion and appreciation are cornerstones of healthy relationships and this class will give you the blueprint for this inner language. Finally, we will create a customized plan to take the skills and practices we learned into the our daily lives, so we can continue to thrive.


I learned how to deal with my inner critic!


So helpful, thanks cynthia


Profound Visualization!


Life Changing.

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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Product Subtotal
InnerAlly - Building Resilience from the Inside Out
  × 1
Subtotal $398.00
Total $398.00
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InnerAlly Coaching

Now that you have committed to take the course, consider adding a 6 Week InnerAlly Coaching package with Dr. Phelps. One-on-one coaching is great if you have issues you would like to dig deep on, or things you would like to share that may not be comfortable to share in class. In this private coaching package, we can map out your goals for change and hatch a solid plan to make them happen!