Heal What Hurts Somatic Community
Become solid within yourself, even when life touches what hurts.
Emotional triggers can wreak havoc on your relationships and overwhelm your nervous system, causing you to lash out, numb out, or check out. There is a more self-loving way forward.
Through practicing the Heal What Hurts Process, you cultivate Loving Presence and emotional sovereignty: the capacity to stay connected to yourself when you are hurting, respond with greater clarity and compassion, and advocate for your needs without losing your footing.
Live on Zoom · Cohorts limited to six · $197/month
Recognize the pattern
You know the feeling.
Someone criticizes you, withdraws, disappoints you, or touches an old wound. Your body tightens, your mind races, and the urge to make the discomfort stop takes over. In Heal What Hurts, we call these protective responses the three OUTS.
Lash out
The pain comes out as anger, blame, criticism, or control. You may say things you later regret.
Numb out
You reach for scrolling, food, alcohol, shopping, or busyness to avoid feeling what is happening inside.
Check out
You shut down, withdraw, go silent, or disconnect from yourself and the people around you.
These patterns can begin to loosen as you learn to recognize activation, meet what you feel in the body, and offer yourself Loving Presence. You can practice creating more space between what hurts and how you respond.
What we practice together
A place to bring the work into your actual life.
Each week, we bring the practices from Heal What Hurts off the page and into the lived experience of the body. Guided somatic practice helps you notice contraction, explore difficult sensations at your own pace, and stay connected to yourself.
Maria offers personal coaching within a small, compassionate community. Witnessing someone else’s process can be meaningful too, helping you recognize that you are not alone in what you feel.
With no more than six people in a cohort, there is room for connection and personal attention. Sharing and receiving coaching are always optional.
What you may begin to experience
More presence. More choice. More trust in yourself.
- Notice a trigger earlier, before an automatic reaction takes over.
- Stay with difficult feelings with greater gentleness and steadiness.
- Express your needs and boundaries without abandoning yourself.
- Respond to the people you love with more clarity and compassion.
- Feel less alone and less ashamed of the places inside that hurt.
Through ongoing practice, emotional sovereignty becomes something you can experience within yourself, moment by moment.
“I am here. I feel you. I love you. And I’ve got you.”
Your monthly membership
Consistent support for lasting practice.
A monthly rhythm of guided practice, coaching, and connection, with resources to support you between meetings.
When we meet
Small-group sessions
Tuesdays, 7:00–8:30 PM Central Time.
In months with five Tuesdays, we typically take the first
Tuesday off.
Somatic Embodiment Workshop
Last Saturday of each month, 10:00 AM–12:00 PM Central Time.
All sessions take place live on Zoom.
Heal What Hurts Somatic Community
$197 / month
- Four 90-minute group sessions with coaching and somatic practice.
- One two-hour Somatic Embodiment Workshop each month.
- Self-Study Practice Library with teachings, guided practices, lessons, and talks.
- Somatic Embodiment Workshop Library to revisit past workshops.
- Members-only session recordings when everyone participating consents.
- 20% off a private coaching package with Maria for additional personal support.
Monthly subscription. No commitment beyond your first month. Cancel before your next monthly charge.
The book behind the practice
Understanding opens the door. Practice helps you walk through it.
Heal What Hurts introduces the process and offers tools for meeting emotional triggers with awareness, compassion, and Loving Presence. The community gives you a place to keep practicing those tools in the midst of everyday life.
You can begin with the book, join us for ongoing support, or explore both together.
A few things you may be wondering
Come as you are.
Is this community a good fit for me?
This community is for people who want to look honestly and compassionately at recurring emotional patterns and are willing to practice a different way of meeting them. You do not need to have it all figured out. If you are unsure, contact Maria about joining .
Do I have to share or receive coaching?
No. Sharing and receiving coaching are always optional. You are welcome to practice, listen, and participate at your own pace.
What if I miss a session?
The practice libraries support you between meetings. Weekly session recordings are available to members only when everyone participating has consented to recording.
Am I committing to several months?
No. Membership is a monthly subscription. You are not committed beyond your first month and may cancel before your next monthly charge.
You don’t have to do this work alone.
Join a small community where you can practice staying with yourself, caring for what hurts, and responding to life with greater steadiness and love.
$197 per month · Live on Zoom · Up to six people per cohort
Heal What Hurts Somatic Community
The Heal What Hurts Somatic Community is a small, intimate coaching and somatic practice Zoom community led by founder and author, Maria Toso. It is for you if you recognize that you keep experiencing the same painful triggered dynamics; you may change partner or job but the triggered feeling comes back. When the dynamics plays out, you feel unloved, unsafe, unseen, or as though you don’t matter or belong. That is the nature of triggers, they live in the body as contracted energy; and you can learn to separate out from them enough to become emotionally sovereign and not at the mercy of someone else’s behavior. The Heal What Hurts practices bring us beneath the present situation and into the energy held in the body. That is where profound healing begins. This is true empowerment and it changes you life trajectory when you no longer leek your life-force into triggered scenarios.
WHAT WE PRACTICE TOGETHER
Each week, we bring the practices from Heal What Hurts off the page and into the lived experience of the body. You will learn to recognize the contracted state as it arises, feel where the emotional energy is held, and remain present with the places inside that have previously felt too painful, overwhelming, or frightening to meet.
Together, we create a shared field of loving presence that helps each person stay with the energy knots in the body without lashing out, numbing out, or checking out. You will have opportunities to receive personal coaching from Maria, practice alongside others, and witness the healing process unfold within a compassionate and confidential community.
Because each cohort is limited to six people, there is time for genuine connection, meaningful participation, and personal attention. You will never be pressured to share more than feels right, yet you will be gently supported in moving beyond intellectual understanding and into an embodied experience of healing.
WHAT YOU BEGIN TO EXPERIENCE
As you practice, you may begin to notice the moment a trigger takes hold rather than realizing it only after you have reacted. You may find that you can stay present with difficult sensations for longer, respond with greater choice, and offer yourself the loving presence you have often looked for outside yourself.
The patterns that once felt automatic can gradually begin to loosen. Shame around being triggered may soften as you recognize that you are not broken and that you are not alone. By witnessing and being witnessed by others, you begin to experience what it means to be held in community without having to hide, defend, explain, or abandon yourself.
Over time, the work becomes more than something you understand. It becomes something your body knows: I can remain here. I can feel this without being overtaken by it. I can meet myself with love. I am here, I feel you, I love you, and I’ve got you.
YOUR MEMBERSHIP
Four 90-minute live small-group coaching and somatic practice sessions each month
One two-hour live Somatic Embodiment Workshop each month
Secure, members-only access to recordings of the weekly sessions, available with the consent of everyone participating
Access to the Self-Study Practice Library, including teachings, guided practices, lessons, and talks to support you between meetings
Access to the Somatic Embodiment Workshop Library, so you can revisit previous workshops and continue deepening the work at your own pace
20% off a private coaching package with Maria when you would benefit from deeper personal support and individualized guidance. Private coaching is offered in packages rather than as individual sessions.
Membership is offered as a monthly subscription. You are not committed beyond your first month and you may cancel at any time before your next monthly charge.
You are welcome to participate at your own pace. Sharing and receiving coaching are always optional, and you will be welcomed exactly where you are.
You know the feeling…
Something happens. Someone says something, withdraws, criticizes you, disappoints you, misunderstands you, or touches an old wound.
And suddenly you are no longer simply responding to what is happening now.
Your body is activated. Your mind starts racing. You may become angry, defensive, anxious, shut down, reach for something to soothe yourself, or feel an overwhelming need to make the discomfort stop.
In Heal What Hurts, we call these protective responses the three OUTS: lash out, numb out, and check out.
We all have them.
When the intensity of what we are feeling becomes difficult to stay with, we instinctively look for a way out. We may discharge the feeling onto someone else, reach for something that numbs us, or disconnect from what we are feeling altogether.
The deeper work begins when we learn to recognize that moment as it is happening and begin developing the capacity to stay present with what has been activated inside us.
This is where Heal What Hurts begins.
Understanding is important. Practice is what creates change.
Heal What Hurts is not simply something we understand intellectually. We can know where our patterns came from, recognize them when we look back on an experience, and even understand exactly why certain people or situations trigger us.
But in the moment of activation, that understanding can be very difficult to access.
This is why the practice happens in the body.
Again and again, we learn to recognize what is arising, stay present with the energy of a trigger, and meet ourselves with awareness, compassion, and Loving Presence rather than automatically moving into one of the three OUTS.
Over time, we begin to discover that patterns we may have carried for years are not fixed. As we become more able to stay with ourselves when they are activated, something begins to change. There is more space. More awareness. More choice.
We become increasingly able to feel what we feel without immediately having to act it out, numb it, or escape from it.
And this is why ongoing practice matters.
The book can help you understand the process and give you the tools. The Foundations Membership gives you a place to keep practicing them in the midst of your actual life.
Is this practice for you?
Those who are drawn to this work are sincerely committed to applying the Heal What Hurts practices in their own lives. They are willing to look honestly at their patterns, how those patterns were formed, and how they continue to play out in relationships and everyday life.
This is not always easy work, but the potential reward is profound: greater emotional freedom and an increasing ability to observe ourselves and others without being hijacked by old wounds, automatic reactions, and protective patterns.
Each week, we work with different steps and practices from the book, explore what is arising in our lives, and learn how to meet triggered energy directly in the body rather than automatically acting it out.
You will have the opportunity to share what you are working with and, when appropriate, to receive coaching directly from Maria. Sharing and being coached are always optional.
Receiving coaching can be incredibly powerful, but so can witnessing someone else being coached. Again and again, we discover that the things we struggle with are far more universal than we imagined. We all become triggered. We all have protective patterns. We all have places inside us that learned to lash out, numb out, or check out.
As we practice together, much of the shame around being triggered begins to fall away. Instead of judging ourselves for our reactions, we learn to understand what is happening inside us and develop the capacity to meet ourselves with greater compassion, curiosity, and love.
The goal is not to become someone who is never triggered.
The deeper work of Heal What Hurts is becoming increasingly able to remain present with ourselves when we are triggered, care for what has been activated inside us, and choose our response rather than being controlled by an old wound.
Over time, this practice can fundamentally change the way we relate to ourselves, to the people we love, and to the inevitable challenges of being human.
How triggers might feel in your body…
You contract and don’t feel like yourself. The reaction takes over before you can stop it.
You lash out, trying to discharge the pain through anger, blame, criticism, or control.
You numb out, reaching for food, alcohol, scrolling, shopping, work, television, or anything that helps you not feel what is happening.
You check out, shutting down, withdrawing, going silent, disconnecting, or emotionally disappearing.
You become defensive, feeling an urgent need to explain yourself, prove your point, or justify what you said or did.
You have a hard time separating what actually happened from the story your mind is creating about what happened.
Afterward, you may feel ashamed of how strongly you reacted or, instead, double down and defend why your reaction was justified.
You may try to forget it happened, push it away, or avoid looking too closely at your own behavior.
You may keep it to yourself, not telling anyone because you feel embarrassed, ashamed, or afraid of being judged.
You say or do things you regret afterward, even though in the moment they may have felt completely justified.
You keep repeating the same patterns, even though you understand them and genuinely want to change.
You try to make the feeling go away by getting someone else to change, reassure you, agree with you, apologize, or behave differently.
And in the end, it never really works. The numbing wears off. The other person may not respond the way you hoped. The argument may continue. And the wound is still there.
Here is the truth, everyone gets triggered but few own it and commit to the practices that heal.