wellness toolkit

Welcome to our exclusive content hub! Here, you’ll find carefully curated resources designed to support your wellness journey and enhance your self-care practice, no matter where life takes you.

We value your input! If you have suggestions for additional content, feel free to reach out at: marketing@pellegrinohealingcenter.com.

Dive in and discover the tools that can help you nurture your well-being!

Our Favorite Techniques to Reset Your Nervous System

EFT Tapping (Emotional Freedom Technique)

Experience the power of EFT tapping with our Clinical Herbalist and Integrative Specialist, Amber Merkens. In this demonstration, Amber showcases a technique that harnesses acupressure points to restore balance within your body.

The Technique

Amber focuses on the Kidney 27 acupressure point, a crucial neurological switchboard located beneath the clavicle, between the collarbone and ribs. This point plays a vital role in regulating various bodily functions.

Benefits

EFT tapping can be highly effective for addressing:

Anxiety
Grief
Overwhelming feelings
Stress relief

Additionally, this technique may help alleviate:

General depression
Low energy levels
Chronic fatigue
Frequent illness
Weakened immunity

By incorporating EFT tapping into your routine, you can potentially experience improvements across multiple aspects of your physical and emotional well-being. This simple yet powerful practice offers a holistic approach to enhancing your overall health and vitality.

Vagus Nerve Reset

Reset Your Nervous System with the Vagus Nerve

Looking for a quick way to chill out? Stimulating the vagus nerve can help you shift from that stressful "fight or flight" mode to a more relaxed "rest and digest" state.

What’s the Vagus Nerve?

The vagus nerve is the longest nerve in your body, stretching from your brainstem all the way down to your organs. It helps your brain communicate with your body and plays a big role in how you handle stress.

Why It Matters

When you stimulate the vagus nerve, you can:

Feel more relaxed
Gain mental clarity
Stay present in the moment
Reduce stress and anxiety

Get Better with Practice

The more you practice stimulating your vagus nerve, the better your body gets at doing it on its own. So, make it a part of your routine and enjoy the benefits of a calmer, more balanced you!

Our Favorite Meditation Resources

Stress is Gone with Brett Cotter

Brett Cotter, author and founder of Stress Is Gone, has over 20-years experience helping people break free from stress, pain and traumatic memories.

His guided meditations help you access your deepest source of inner peace, strength and wisdom - practice them morning, evening, or whenever you need a pause from hustle of life.

Visit Brett's youtube page with a library of meditations HERE.

Meditation Apps

The benefits of meditation are far-reaching and can lead you to a happier, healthier, and more present lifestyle. Explore guided meditations on apps such as Insight Timer, and Healthy Minds Program.

Our Favorite Mindfulness Resources

Mindfulness Apps

Improve your mental health and well-being with the help of these apps that offer guided meditations, study support, sleep guidance and more.

Open

Headspace

Calm

Our Favorite Yoga Resources

Yoga Apps

Yoga is an ancient practice that can help unite the mind and body. It involves breathing exercises, meditation and asanas (poses) that stretch and flex various muscle groups. Yoga helps reduce stress and increase relaxation.

Down Dog Yoga app

The Down Dog yoga app is free for schools and students. Learn more HERE.

Stress & Anxiety Relief Techniques

5 things YOU CAN SEE 4 things YOU CAN FEEL 3 things YOU CAN HEAR 2 things YOU CAN SMELL 1

5-4-3-2-1 Grounding

This technique is a powerful mindfulness exercise that helps you stay present and alleviate anxiety. By engaging your five senses, this simple practice encourages you to focus on your surroundings and redirect your thoughts away from stress.

Start by identifying five things you can see, four things you can touch, three sounds you can hear, two scents you can smell, and one thing you can taste. This technique not only promotes relaxation but also enhances your awareness of the present moment, making it an effective tool for managing overwhelming feelings anytime, anywhere.

Ground yourself in the present moment

Discover the power of grounding yourself in the present moment with these enriching practices!

Start your day with positive affirmations using “I AM” statements to cultivate self-love and confidence.
Engage in a walking meditation to connect with nature and clear your mind.
Journaling can help you process your thoughts and emotions.
Listening to your favorite music elevates your mood and inspires creativity.
Treat yourself to a soothing cup of adaptogenic tea or coffee, allowing its calming properties to enhance your well-being.
spark your creativity and enter a flow state by immersing yourself in activities that ignite your passion.

Embrace these mindful practices to nurture your mental and emotional health!

First Aid Stress Tool (FAST)

FAST can be used to help relieve symptoms associated with many different kinds of stress and often offers immediate relief.

To learn this technique and download a printable copy of instructions, click HERE.

Our Favorite Stress & Anxiety Relief Resources

Stress Stopper Breathwork

Another resource from Stress is Gone founder Brett Cotter. This technique is 3 steps that quickly shut down your body's Fight-or-Flight reaction and activate your Relaxation Response.

Visit his resource page to access a free download of Brett's stress stopper breathwork technique HERE.