Would you like to feel more

Confident and Compassionate

in just 10-Minutes Per Day?

Download The Self-Compassion Starter Guide: A simple, 5-Day Plan To Silence Self-Doubt, Boost Your Confidence, and Build Self-Compassion!

How the Self-Compassion Starter Guide will help you step into your best self and feel truly empowered in 2025!

Imagine waking up with a sense of calm and confidence, knowing you have the tools to face the day with self-compassion. You feel lighter, free from the burden of self-judgment, and inspired to take steps toward your goals. Your relationships thrive as you approach life with a kinder, more compassionate outlook. This is the power of self-compassion—and it starts with the simple steps outlined in this guide.

Download the digital workbook

Download the flipbook version for iPad/Tablet or smartphone

Hello, I’m Cindy McAfee founder of Balanced Life Therapy and creator of the Worthy Women's Group

My 5-Day Self-Compassion Starter Guide helps women;

Feel confident and at peace
Boost self-confidence & compassion
Simple compassion exercises
Takes only 10-minutes per day for 5-days
Respond to setbacks with kindness and resilience
Embrace personal growth with optimism & courage

Self-compassion is about treating yourself with the same kindness, understanding, and care you would offer to a close friend. It is not self-pity or selfishness—it’s a powerful practice for nurturing your emotional well-being and personal growth.

2,582+

Happy Clients & Students

How It Works - What's Included

Together, We’ll Take the First Step

Toward a Brighter, More Compassionate

& Confident You

Part 1

The Compassion Guide

Learn the three components of self-compassion.
Discover why self-compassion is essential for emotional health and resilience.

Part 2/Day 1

Day-1 Actionable Exercise

Recognizing Self-Judgment

Identify and challenge self-critical thoughts to foster a kinder and more understanding perspective toward yourself.

Part 2/Day 2

Day-2 Actionable Exercise

Practicing Kindness Toward Yourself

Learn to speak to yourself with the same compassion and support you would offer to a close friend.

Part 2/Day 3

Day-3 Actionable Exercise

Mindfulness and Acceptance

Practice being present without judgment to cultivate inner peace and self-awareness.

Part 2/Day 4

Day-4 Actionable Exercise

Gratitude for Small Wins

Shift your focus to the positives by recognizing and appreciating small victories in your daily life.

Part 2/Day 5

Day-5 Actionable Exercise

Visualizing Your

Worthy Self

Create a vivid mental image of the confident and compassionate version of yourself to inspire growth and self-belief.

Part 2/Day 6

[BONUS] Day-6 Actionable Exercise

Bonus: Creating a Self-Compassion Ritual

Establish a daily ritual reinforcing self-kindness and integrating the exercises into a powerful habit-stack for lasting change. (Includes a daily journal)

Part 3

The Self-Compassion Toolkit

Practical tools, including a checklist and visualization exercise, to integrate self-compassion into your daily life.

You will receive an email each day for 6 days with instructions, a daily worksheet, and a video from Cindy.

Rest assured, the exercises in this guide are simple, actionable, and designed to fit into your day with just 5-10 minutes of your time.

Meet Our Awesome Team

Cindy McAfee

Compassion Mentor

Founder: Balanced Life Therapy

Creator: Worthy Women's Group

Cindy is a Registered Social Service Worker (RSSW) and the founder of Balanced Life Therapy.

She specializes in partner betrayal, infidelity, relationship challenges, intimacy reunification, life transitions, grief, anxiety, depression, addiction, trauma, self-esteem, and emotional regulation.

Certified in Gottman Couples Therapy, Cindy graduated from the Georgian College Social Service Worker program and is registered with the Ontario College of Social Workers and Social Service Workers, as well as the Ontario Social Service Worker Association.

She also facilitates "Worthy," an online women's support group designed for those struggling with negative self-talk, self-doubt, and self-criticism.

Deirdre Maloney

Compassion Mentor

Author

Co-Creator: Worthy Women's Group

Deirdre "Dee" is an author, speaker, and holistic healing mentor.

In her book "Unfold Me," Dee shares her journey through trauma, self-healing, and transformation, aiming to inspire others to recognize their full potential and live wholehearted lives.

She co-founded a women's support group in her community, providing a safe environment for women to share their struggles and guiding them toward healing.

As a self-proclaimed "shame shifter," Dee openly discusses her experiences with low self-worth, depression, anxiety, and drug abuse, demonstrating that it's possible to overcome setbacks and create a fulfilling life.

She emphasizes the importance of mindfulness and meditation in daily life.

She continues to inspire others through her writing, speaking engagements, and personal example of resilience and self-acceptance.

“You don’t have to be perfect to be worthy of love and compassion."

Want to hear from the women in our support groups?

Note: Names & photos have been

changed to protect their privacy.

Note: These reviews are from our real clients,

however photos and names are changed to protect their privacy.

Being introduced to Cindy has been such a beautiful change in my life. Through our group sessions, I was able to learn the tools to identify and set healthy boundaries. She created a safe space where I could process my past trauma and move forward. Cindy's expertise helped me understand my feelings and emotions. Her sessions became something I would look forward to every week. I am incredibly grateful for the relationship's I built and all the support I have received through my group sessions.”

After joining Cindy's women empowerment series, I was able to focus more clearly on the things that mattered in my life and how to motivate myself to move towards my goals. During the 8 weeks series, I met a wonderful group of women who had all life struggles of various kinds. All of us were united in the fact that we knew we could be living more confidently and authentically. Each week we worked through barriers and negative mental patterns that were holding us in dark places. We could see the patterns in other each other which allowed us to hold the mirror to ourselves and have ah ha! moments about our own patterns. The group of women were all unique and brought a different perspective. What a powerful experience."

“I participated in one of Cindy’s women’s group years ago but remain close to several of the group members today. Cindy is an amazing, positive but no nonsense force who will empower and support you to deep dive into your interpersonal relationships and change unhealthy programs and patterns.
Above all she’s wonderful and cultivates a safe and nurturing group environment where all the above magic can happen. I highly recommend experiencing her groups.“

Steph

Kerry

Amy

“Being part of Cindy’s women’s group was an incredibly beneficial and healing experience for me. Cindy is a wonderful therapist who guided our group with care, structure, and compassion, creating a safe space where we could share, listen, and support one another. Each week, we had the freedom to open up or simply absorb the wisdom and encouragement of the group, without pressure or expectation.
Cindy’s ability to bring structure and safety to our discussions made all the difference. She provided thoughtful insights, recommendations, and guidance that we could consider and put into action in our own time. The experience never felt rushed or overwhelming—just a beautiful, trusting space to grow, reflect, and heal together.
I would highly recommend this group to any woman looking to better understand herself and her journey. It was a powerful reminder that we are not alone in our struggles and that, with the right support, we can navigate life’s challenges and move forward with greater clarity and strength.”

“Life changing is what comes to mind when I think of my experience working with Cindy, and attending her women’s therapy groups. The 2 key things I learnt were self-compassion, and how to set boundaries with loved ones - very hard for me to do as a life long people pleaser.
I made deep, meaningful connections with some of the other women that attended group. For the first time, in a long time I had people I could really lean on. Now I understand how important connection is, and how we long for this connection with others. Once we receive it there is a strong sense of belonging that helped me to feel whole. It also gave me the courage to be vulnerable and really dig into some of my deep rooted trauma, clearing out old patterns of belief that were no longer serving me. I can’t recommend her program enough.”

"Joining The Worthy Women’s Group has been one of the best decisions I’ve made for myself. The support, encouragement, and wisdom shared in this community have truly helped me embrace my confidence and self-worth. Cindy McAfee has a gift for creating a safe space where women can heal, grow, and step into their power. I’ve gained not only valuable insights but also meaningful connections with other incredible women on similar journeys. If you’re looking for a group that will uplift and empower you, this is it!"

Katie

Paige

Sarah

Frequently Asked Questions

We understand that starting something new can bring questions, and we're here to provide clarity and support every step of the way. Our FAQ section is designed to address common concerns and help you feel confident about using The Compassion Starter Guide. Whether you're wondering how it works, what to expect, or how it can fit into your busy life, you'll find answers to guide you on this empowering journey. If you have additional questions, our team is always here to help!

Question 1: What is The Compassion Starter Guide?

The Compassion Starter Guide is a step-by-step program designed to help you build self-compassion and confidence in just five days. It includes simple daily exercises, supportive guidance from Compassion Coaches, and practical tools to nurture self-love and personal growth.

Question 2: How does the guide work?

The guide breaks self-compassion into manageable daily exercises that take just 5–10 minutes to complete. Each day, you'll focus on a specific practice like mindfulness, gratitude, or visualizing your worthy self. You'll also have access to resources like worksheets and guidance from our Compassion Coaches to keep you motivated and on track.

Question 3: Do I need any prior experience to benefit from the guide?

Not at all! The guide is designed for everyone, whether you're new to self-compassion practices or looking to deepen your existing habits. The exercises are straightforward and easy to follow, even if this is your first step toward personal growth.

Question 4: How quickly will I see results?

Many participants start noticing changes in their mindset and self-talk within just a few days. By the end of the five days, you’ll have practical tools and a stronger foundation for self-compassion and confidence.

Question 5: What makes this guide different from other self-help resources?

Unlike many self-help tools, this guide focuses on small, actionable steps that fit into your daily life. Plus, the guidance from our Compassion Coaches adds a personalized and supportive touch, helping you stay motivated and empowered.

Question 6: What if I don’t have time to complete the exercises every day?

The exercises are designed to be quick and flexible, taking only 5–10 minutes. If life gets busy, you can always catch up or move at your own pace. The goal is progress, not perfection.

Question 7: Can I share my progress or connect with others using the guide?

Absolutely! We encourage participants to share their journey in our private community group. It’s a safe, supportive space to celebrate wins, exchange tips, and feel connected with others on the same path.

Question 8: Is this guide only for women?

While the guide is designed with women in mind, its principles and practices are universal. Anyone looking to build self-compassion and confidence can benefit from it.

Question 9: What happens after the five days?

At the end of the guide, you’ll have a toolkit of exercises and habits to continue your self-compassion journey. You’ll also have the option to join our Worthy Women’s Group for ongoing support and deeper growth.

Question 10: How do I get started?

Getting started is simple! Just click one of the buttons on this page, enter your details, and we'll email you the instructions to download the guide. From there, follow the daily exercises and let the journey to self-compassion and confidence begin.