Wellness Tools

There are many effective strategies for maintaining
a sense of well-being. The tools described below can
be taught within our counseling sessions.

EFT Tapping

Tapping, otherwise known as EFT (Emotional Freedom Techniques), combines the science of acupressure and modern psychology. This technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, or anything that’s bothering you. While maintaining your mental focus on this issue, you use your fingertips to tap 5-7 times each on 9 of the body’s meridian accupressure points. Tapping on these specific points stimulates them and sends an electromagnetic signal (message) to the alarm system in the brain (the limbic system, especially the Amygdala) telling it that “all is ok,” triggering the relaxation response. The body gets noticeably more relaxed and by association, the troubling thought also begins to calm down. Tapping is highly effective and has a lot of amazing research behind it.

Mindful Breathing

Specific breathing techniques actually signal the brain to relax. These are simple to learn and a tool that is always at your disposal! In this first video, learn the Relaxation Breath, a slow inhale and even longer exhale through the nose only while also allowing the belly to expand. In a video coming soon…learn Alternating Nostril Breathing,

Hand Gestures (Mudras)

Hand Gestures, called “Mudras,” direct energy flow through the body, influencing how we feel physically, emotionally, and mentally. Connecting the fingers in very specific ways as well as holding the hands in various positions brings about the desired energy flow. Download the Mudras Practice sheet below.

Apps For Well Being

“Calm” Learn the basics of mindfulness meditation with this wonderful free app; there’s a paid upgrade as well. 7 days of guided or unguided meditation with visual nature scenes and now they have added “bedtime stories” to fall asleep to (for adults and kids)– very calming! Can be viewed on your handheld devices or a larger view on your desktop.
andrewjohnson_meditationInfinite Relaxation with Andrew Johnson is one of the best apps out there for deep relaxation. In his wonderful Scottish accent, Andrew guides you down into a deep state of physical and emotional relaxation. This app does cost $4.99 but is so worth it as you can customize the length from 5 to 60 minutes, choose different background music, select whether to conclude with guidance to fall asleep or to awaken. Andrew Johnson has several other terrific apps including Relax + (which is Free), Power Nap (Free), Deep Sleep (2.99), and Don’t Panic (2.99). Find Andrew Johnson’s apps here

“HeadSpace” 10 Days of Free meditations,10 minutes each . Learn to Meditate from Andy, a cool former monk, as he guides you throughout the meditation.

 

“Stop, Breathe, & Think” Excellent, comprehensive app for developing a mindfulness meditation practice from 3-9 minutes each. And it’s Free!
 

“Yoga Studio” Best $3.99 you will ever spend on yoga; definitely a mindfulness activity. From 15-60 minutes for all levels of practice. Watch from your iPhone or Ipad while you do the poses; it’s like having your own personal yoga instructor.


“Meditate Me” with Kelly Howell, “The Brain Whisperer.” Three free guided meditations (10, 20, or 30 minutes long) layered with beautiful brain wave meditation music. Very powerful tones that deepen your meditation practice. There are additional meditations for purchase. Learn more on her “Brain Sync” website.