TSD Mindfulness is a unique and powerful practice created by 20-year veteran mindfulness teacher, Sarah Vallely. Rooted in her background in Vipassana meditation and guided by deep spiritual insight, Sarah developed TSD as a way to blend traditional mindfulness with modern emotional healing. This practice goes beyond calming the mind—it helps regulate the nervous system, fosters deep self-compassion, and supports the healing of unresolved trauma. TSD stands for Tame the Mind, Soothe the Gut, and Dwell in the Heart—three core principles that work together to create balance, resilience, and inner peace.

Internal Family Systems was developed in the 1980s by Dr. Richard Schwartz, a family therapist who noticed that his clients often spoke about different “parts” of themselves—such as an inner critic or a wounded child—as if they were distinct entities. Drawing on this insight and his background in systemic family therapy, Schwartz developed a model that views the mind as a system of subpersonalities or “parts,” each with its own perspective and role. At the core of the IFS model is the belief that every person has a compassionate, wise Self that can lead internal healing. Over time, IFS has gained recognition for its gentle and empowering approach to trauma, becoming a widely respected and evidence-based therapeutic method.