Heron Payne Counselling & Coaching

03/11/2026

I’m starting something new this spring called Men-ditation - an online drop-in group for men.

has been part of my life for nearly a decade, and it's been transformative in my relationship with myself and other men. has been another hugely healing part of my life. -Ditation is my effort to bring them together to amplify the growth potential.

This 8-week drop-in mindfulness space for men is a place to slow down, connect, practice together, and explore how mindfulness can help us navigate stress, improve relationships with ourselves and others, and slow the pace of everyday life.

If you’ve been curious about , or in search of a space to get quiet and reflect, this is it. No meditation experience required—all men are welcome.

Sundays • 3–4:30 PM PT
April 5 – May 24
$15 drop-in

More details in the link in my bio.

03/05/2026

Compassion starts with connection. But that connection isn’t always easy or immediate.

For many of us, self-compassion feels out of reach. It's not because we don’t want it, or aren't trying hard enough. We just need to develop other inner skills first.

Skills like:

• mindfulness — noticing what’s happening inside without rushing to change it
• nervous system regulation — helping the body feel safe enough to stay present
• boundaries — protecting our energy so we don’t become overwhelmed
• curiosity — relating to our reactions with interest instead of judgment

These aren’t separate from compassion.
They’re what make it possible.

If kindness toward yourself feels hard right now, you’re not doing it wrong.
You may just be building the foundation first.

-compassion

03/03/2026

For years, meditation was a battle. My mind was loud, restless, and full of repetitive thoughts. I thought that meant I was “doing it wrong.”

That struggle constantly introduced shame, making every practice session torturous.

Then I discovered and the powerful combination of and .

Mindfulness is noticing what’s happening right now without judgement.

Self-compassion involves meeting all that mess with kindness and curiosity.

Together they taught me:

• Thoughts aren’t distractions. They’re teachers.
• Hard emotions aren’t failures. They’re information.
• My body and mind are allies. Not enemies.

Today, these two “wings” of transformation help me face inner chaos with empathy instead of resistance. They’ve reshaped how I relate to myself And they can do the same for you.

Want to make peace with your inner world?
This practice isn’t about silencing your mind. It’s about befriending it.

02/20/2026

Finding the right counselling or coaching fit is less about credentials and more about how you feel in the room.

The relationship itself is an essential part of the work. Feeling safe enough to be honest, curious, uncertain, quiet, messy, or reflective matters more than having the “right” words or a clear starting point.

Not every counsellor will be the right match for every person, and that’sOK. It’s part of the process of finding support that actually meets you where you are.

This post is here to help you get a sense of whether the way I work might feel supportive for you.

02/19/2026

As part of my mission to spread the gifts of far and wide here in the local Annapolis Valley Community, I'm excited to partner with Stephanie Snow of Baddie Bandhas and The Loft Yoga Studio in Berwick to offer this three-part Intro to Mindfulness series. Save your spot here: https://heronpayne.ca/mindfulness-classes/p/intro-to-mindfulness-the-loft-in-berwick

Join us for a welcoming, beginner-friendly journey into simple practices that help you slow down, tune in, and reconnect with what matters most. Whether you're brand new or returning to your practice, this series is designed to meet you exactly where you are.

Together, we’ll explore practical tools to cultivate calm, clarity, and connection, not just on the mat, but in everyday life. I deeply believe mindfulness is meant to be shared, so I can’t wait to offer the benefits of deep, mindful presence. 🙏

Learn to Meditate. Start Your Practice. Cultivate Presence.  Do you ever feel a disconnect between your body and mind? Do you struggle to stay present in your life? This workshop may be for you. No prior mindfulness experience required. Stephanie of Baddie Bandhas Wellness i

02/12/2026

We often think change is about willpower, hustle, or pushing past discomfort. But that's just part of the story.

When we try to force ourselves into new habits or ways of being without a sense of safety, support, and self-acceptance, we end up retreating back into what’s familiar, even if it doesn’t serve us.

True change happens when we:

- Create inner safety through self-compassion
- Learn to meet ourselves with kindness instead of judgment
- Build a foundation of trust in who we are right now

Stepping into something new feels scary only when your nervous system is bracing for threat. But when you feel seen, supported, and safe, change becomes possible, grounded, and sustainable.

So I invite you to ease the self-criticism and make room for gentle progress. You don’t have to try harder. You just have to feel safe enough to leap.

02/11/2026

Hi, I’m Heron.

You may also know me as Colin. Heron is the name I chose through a long process of healing from complex trauma and relational wounding. It was a journey that reshaped my relationship to safety, agency, and self-trust.

I’m now a registered counsellor and mindfulness coach working with people navigating anxiety, trauma, relationship patterns, and major life transitions, often folks who are thoughtful, self-aware, and still feel stuck or overwhelmed.

My approach is relational, trauma-informed, and mindfulness-based. We move slowly enough to notice what’s actually happening, especially in the body and nervous system, and practical enough to support real change in daily life.

You don’t need to show up calm, clear, or put together. You don’t need the right words. You can arrive anxious, uncertain, shut down, angry, hopeful, or silent.

All parts of you are welcome here.

And there’s no pressure to fix or perform. Together, we create enough safety for understanding, choice, and meaningful change to emerge.

02/10/2026

I'm so excited to offer this 3-part mindfulness series in collaboration with Stephanie Snow of Baddie Bandhas Wellness at The Loft Yoga Studio in Berwick this March. If you're interested, send me a message to register, and please share if you know anyone else who might benefit!

A key mission for me this year is to get out and share mindfulness practices here in the Annapolis Valley. As I reflected on it over the holidays, I realized that it's the place where I can be of the most benefit and have the biggest impact. Plus, it feels really good to connect with my neighbours and build community.

I'm grateful to Stephanie for reaching out and calling me in. So stoked for this collaboration!

09/16/2025

This fall, I'm offering a 4-week online workshop on Easing Anxiety with Mindfulness designed to help you find calm, clarity and compassion. Learn more and sign up here: https://www.eventbrite.ca/e/easing-anxiety-with-mindfulness-meditation-tickets-1693110582329

This one's near and dear to my heart, because I lived with anxiety for as long as I can remember. I experienced everything from that constant baseline edginess to sleepless nights, racing thoughts, and even panic attacks. For years, it felt like anxiety was running the show.

What changed everything for me was developing a regular mindfulness meditation practice. It didn’t make the anxiety magically disappear, but it did give me tools to relate to it differently. These days, the volume is turned way down, and when it does show up, I know how to meet it with presence, compassion, and a little more ease.

That’s why I’m offering this four-week online workshop — Easing Anxiety With Mindfulness. It starts on October 19. We’ll meet weekly on Zoom for 90 minutes to learn, practice, and reflect together.

We’ll explore:

✨ What mindfulness is and how meditation works
🌀 How anxiety shows up in mind and body
🧠 Practical strategies for working with anxious thoughts and feelings
🌈 Simple tools for weaving mindfulness into everyday life

This is a sliding scale workshop ($40–$120 CAD) — choose the rate that feels right for your situation.

If this resonates, I’d love for you (or someone you know) to join me. Learn more and sign up here: https://www.eventbrite.ca/e/easing-anxiety-with-mindfulness-meditation-tickets-1693110582329

Anxiety doesn’t have to rule your life. Learn practical mindfulness tools for calm & resilience in this 4-week online workshop