Roots & Wings Integrative Wellness is a trauma-informed wellness space created for people who are done surviving—and ready to build something softer, safer, and more self-led.
We support individuals and families navigating life after trauma, emotional burnout, or generational patterns that never felt like theirs to carry. Whether you're a mother trying to raise your children differently, someone healing after toxic relationships, or a deeply feeling person who’s been overwhelmed for years—you're in the right place.
Founded by Abigayle Bennett, Roots & Wings blends body-based practices, emotional reflection, and real-world tools rooted in nervous system science and lived experience. We use a combination of conversation, education, routines, rituals, and everyday strategies to help you feel safer in your body, clearer in your mind, and more grounded in your choices.
We teach you how to understand the signals your body is sending—so you can stop pushing through anxiety, shutdown, or exhaustion and start working with your nervous system instead of against it.
We offer:
Self-paced courses and workbooks that guide you through reflection and healing on your own terms.
Personal and group spaces for support, clarity, and accountability
Tools that help you process stress, reconnect to your body, and reclaim your voice—without having to perform or be “fixed”
Routines/rituals, writing prompts, and practical resources designed for people who want healing to feel like coming home, not like another job to do
This work is grounded in science—but it’s also deeply human. We believe healing should be something you can feel in your body, not just think about in your head.
We focus on your nervous system, not just your mindset. You don’t need better thoughts—you need a body that feels safe enough to rest and respond.
We build tools that meet you where you are. No fluff. No pressure. Just real-life support for when you’re overstimulated, under-supported, and trying your best.
We speak like real people. You won’t find cold clinical language here. You’ll find truth, permission, and pacing.
We honor your experience. Every offering is built with trauma-awareness and choice at its core. This isn’t self-help. It’s self-return.
Why is Roots & Wings Different?
Roots & Wings Integrative Wellness was created from lived experience, professional insight, and a deep desire to build the kind of healing space that didn’t yet exist.
Our founder, Abi, spent years navigating systems that didn’t understand the nervous system, environments that confused trauma responses for personality traits, and healing models that prioritized performance over presence. She worked with women, families, and survivors who were doing everything "right"—but still feeling disconnected, overwhelmed, or stuck.
Over and over again, she saw a pattern: people healing in isolation. People trying to parent, show up, or change their lives without tools that addressed what was happening in their bodies. People who had survived, but didn’t yet feel safe.
So she created something different.
Roots & Wings is a trauma-informed, nervous system-safe wellness space that blends reflection, ritual, somatic practices, and emotional education. Our offerings are designed to support women, families, and cycle-breakers in the slow, sustainable process of remembering who they are—beyond survival.
We don’t believe in rushing healing.
We don’t believe in shame as a motivator.
We believe in pacing. In presence. In radical permission.
This is a space for people unlearning urgency.
A space to land, feel, and grow—on your own terms.
Because survival isn’t the same as safety.
Because performing wellness is not the same as living well.
Because healing should honor your nervous system—not override it.
We do this work because too many people—especially women, mothers, and cycle-breakers—are trying to change their lives without spaces that truly support them. They’ve read the books, done the work, held their families together, and still feel like something is missing.
Roots & Wings exists to fill that gap.
We offer accessible, trauma-informed tools that go beyond coping. We support real nervous system regulation, embodied self-worth, and the long, nonlinear process of coming home to yourself. Our work is designed for the moments after survival—when you’re ready to rebuild, but need a pace and path that actually fits the life you're living.
We believe that families change when the people within them are supported.
We believe in reflection over pressure.
In ritual over performance.
In healing that is real, grounded, and led from within.
This is about more than personal growth.
It’s about legacy.
It’s about creating the kind of safety we never had—and offering that safety forward.
Rooted & Rising is our signature self-paced course and workbook for women who are tired of just surviving—and ready to feel safe, steady, and more like themselves again.
This program helps you slow down, reconnect with your body, and rebuild your life from a place of self-trust instead of burnout or pressure. You’ll move through gentle journaling, calming body-based practices, and reflective rituals that support real healing, at your own pace.
Choose the format that works best for you:
• A self-guided workbook
• A guided digital course
• Or a full ritual bundle with self care kit
Toolbox Talk is a nervous system–friendly coping skills self paced course, workbook, and group curriculum designed to help overwhelmed adults finally understand why they feel so reactive—and what they can do about it.
If you shut down in conflict, feel anxious all the time, or swing between burnout and over-functioning, you're not broken—your nervous system is doing its job. Toolbox Talk helps you get to know your unique coping style and introduces you to practical, body-based tools you can actually use in everyday life.
Choose the format that works best for you:
• A self-guided workbook
• A guided digital course
• Or a full ritual bundle with self care kit
A supportive space for when you're feeling overwhelmed, stuck, or unsure what comes next.
This coaching is for people going through life transitions, burnout, or emotional overload—especially if you’re trying to heal old patterns and build something new.
We’ll talk, reflect, learn, and explore simple tools to help you feel more grounded, clear, and connected to yourself. No pressure. No fixing. Just support that honors where you are and what you’re ready for.
This isn’t therapy—but it is trauma-informed, body-aware, and built to help you move forward in a way that feels right for you.
Guided audio breathing exercises and meditations, journaling challenges, worksheets, somatic exercises, and resource bundles are available at the touch of a button.
Each is created with your real life—and real nervous system—in mind, designed to meet you where you're at and make healing as accessible as possible.
Sound healing, creative circles, family wellness events, nature walks, and seasonal gatherings focused on connection, embodiment, and integration.
Offered in-person serving Broome and Chenango counties in NY, rooted in community care and emotional safety.
Custom-curated, trauma-informed wellness blends to support nervous system regulation, energy balance, focus, and emotional grounding. Always ethically selected and aligned with our healing philosophy.
Psychoeducational programs, gentle parenting tools, and family-focused healing guides for those breaking cycles at home and raising children differently.
Seasonal experiences for rest, reflection, and reconnection. Offered virtually or in-person, these guided spaces blend nervous system care, ritual, and community healing.
Roots & Wings is for anyone navigating life after survival—whether that survival looked like trauma, burnout, emotional suppression, or simply never having space to feel fully human.
Our offerings are especially supportive for:
Women and cycle-breakers healing from emotional abuse, urgency, or people-pleasing
Parents learning to raise children differently while reparenting themselves
Adults unlearning generational patterns and reconnecting with their body
Individuals seeking nervous system-safe, non-clinical tools for reflection, regulation, and repair
People who’ve tried traditional therapy or self-help—and still felt unseen, overwhelmed, or stuck
Helpers, healers, and creatives who feel burnt out and want to restore their own capacity gently
Anyone craving healing spaces that feel safe, soft, and spiritually grounded—without being performative
This is not for people who want to be fixed.
It’s for people who are ready to feel again. Safely. Slowly. Sustainably.
Let me tell you a story.
Picture this: a client comes into one of our programs unsure if this work would even help.
She isn’t new to healing—she’d done therapy, tried breathwork, even tried EMDR.
But still, she kept snapping at her kids.
Shutting down in arguments.
Overthinking every interaction and blaming herself for everything that went wrong.
She thought she had no willpower.
What she really had was a nervous system stuck in survival mode.
Through Rooted & Rising and a few coaching sessions, she didn’t just “learn coping skills”—
She finally understood her body.
She learned what safety felt like, not just what it was supposed to be.
She started catching herself in the spiral, grounding instead of reacting.
She found softness again. With her kids. With her body. With herself.
And the best part?
She didn’t have to perform her healing.
She got to feel it.
Roots & Wings is for you if:
You’re healing after survival—whatever that looked like for you.
Childhood trauma. Burnout. Emotional neglect. Narcissistic partners.
Or maybe just a life where no one ever taught you how to feel safe in your own skin.
You’re a mother, a cycle-breaker, a creative, a caregiver.
Someone who knows there’s more to life than pushing through—but doesn’t know how to access it without unraveling everything.
You need support, space, tools an language. Support that meets you in the middle of real life—and helps you come home to yourself, gently.
You don’t have to be “ready.”
You don’t have to be perfect.
You just have to be willing to begin.
We support people at all stages of their healing—whether you’re just starting to name what hurt, or deep into the process of reclaiming who you are.
You don’t have to be fixed to belong here.
You don’t have to be ready to rise.
You just have to be willing to return to yourself—one breath, one choice, one ritual at a time.
Please note: Our services are not a substitute for therapy or medical care. See our full disclaimer for details.
Our foundational framework for sustainable, trauma-informed healing.
At Roots & Wings Integrative Wellness, we believe healing doesn’t begin with force—it begins with safety.
And we believe that when people are grounded in safety, connected to their truth, and supported by consistent tools, they can grow into who they were always meant to be.
The Rooted Method™ is our core approach to personal and collective healing.
It’s not just a framework—it’s the heartbeat of our mission.
What Is The Rooted Method™?
The Rooted Method™ is a trauma-informed healing model designed to support individuals in stabilizing, exploring, and strengthening themselves after survival.
It’s built on one fundamental truth:
You already have the power to grow and heal—if you are given the environment, tools, and support to do so.
This method helps people:
Ground and regulate their nervous system
Make sense of their story with compassion
Identify inner injuries and patterns without shame
Build personalized, sustainable routines that support long-term well-being
Strengthen what’s working, reconnect with self-trust, and move forward without urgency
The Process: Personalized, Not Prescriptive
The Rooted Method™ unfolds across six key phases:
Ground – Establish safety, regulation, and presence
Root – Explore personal and inherited stories with compassion
Release – Identify and soften what no longer serves
Reclaim – Rediscover strengths, values, boundaries, and voice
Rise – Create sustainable routines and meaningful rituals
Return – Integrate healing into daily life, relationships, and rhythms
These phases are flexible, cyclical, and accessible—designed to meet people where they are, not where they’re “supposed” to be.
What Makes This Method Different
It is individualized, built to honor each person’s coping style, needs, strengths, and support system
It focuses on prolonged wellness, not temporary relief or high-pressure productivity
It was created to be accessible—emotionally, financially, and practically—for those navigating complex lives
It centers sustainability, honoring that healing is often non-linear and rooted in rhythm, not speed
Theories & Practices That Inform the Rooted Method™
This framework is grounded in a multidisciplinary foundation, integrating evidence-based and embodied approaches:
Mindfulness + meditation
Narrative therapy
Somatic and expressive practices
Internal Family Systems (IFS)
Cognitive Behavioral Therapy (CBT)
Dialectical Behavioral Therapy (DBT)
Art therapy and creative process
Systems theory + family context
Physical movement as medicine
Mind-Body connection
Where You’ll Experience the Rooted Method™
The Rooted Method™ guides all of our offerings, including:
Our signature Rooted & Rising course and workbook
Wellness and life coaching
Sound healing circles, workshops, and retreats
Family and parenting tools
Supplement line, digital rituals, and more
This isn’t about fixing what’s broken. It’s about honoring what survived—and building from there.
Abigayle Bennett
Meet the Founder
Abi is a trauma-informed wellness guide, writer, and community-builder dedicated to helping women, families, and cycle-breakers heal beyond survival. She created Roots & Wings Integrative Wellness as a response to something she lived—and something she saw over and over again in the people she worked with:
People doing everything right on paper, but still feeling dysregulated, overwhelmed, disconnected, or stuck.
With a background in psychology, mindfulness, human services, education, and group facilitation, Abi brings together nervous system education, emotional processing, ritual, and reflection in a way that is practical, accessible, and deeply grounded in real life.
Her work centers individuals and families who are:
Unlearning urgency and people-pleasing
Rebuilding after emotional abuse or survival mode
Parenting without a healthy model
Reclaiming their body, their voice, and their pace
What makes Abi’s work different is that it doesn’t ask you to hustle for healing.
It meets you exactly where you are—messy, brilliant, brave, and human.
She believes healing should be something you can feel in your body—not just understand in your head.
When she’s not creating programs or rituals for Roots & Wings, Abi is spending time with her family, writing music, and learning how to live gently, even when life isn’t.
You’ve got questions. We've got answers.
No. While many of our offerings are trauma-informed and grounded in nervous system science, Roots & Wings does not provide therapy, diagnosis, or clinical treatment. Our programs are educational, reflective, and wellness-based. If you're in need of therapy, we encourage you to work with a licensed mental health provider.
Coaching with Roots & Wings focuses on present-moment support, emotional processing, goal clarity, and nervous system-informed practices. It’s not clinical or diagnostic, and it doesn’t replace therapeutic care. Coaching is best for those who are ready to reflect, take aligned action, and build supportive rhythms with accountability—not for those currently in crisis.
No. While many of our resources are written with women and cycle-breakers in mind, our work is open to individuals of all gender identities who resonate with our mission, approach, and language. Everyone is welcome here.
This work is designed to support nervous system safety, emotional resilience, and gentle reconnection with your voice, body, and values. While many people feel more regulated, grounded, and empowered, we do not guarantee specific outcomes. Healing is nonlinear and personal.
Absolutely. Many of our clients use Roots & Wings offerings to supplement ongoing therapy. If you're unsure, we recommend speaking with your therapist before enrolling to make sure it's a good fit.
Roots & Wings is not a crisis service and cannot provide emergency mental health care, suicide intervention, or 24/7 support.
If you are in immediate danger, or experiencing thoughts of harming yourself or someone else, please seek help from a licensed crisis professional or contact emergency services.
Here are some resources available to you:
988 Suicide & Crisis Lifeline (US): Dial 988
Free, confidential support for people in distress, 24/7.
National Domestic Violence Hotline (US): 1-800-799-SAFE (7233)
Or text “START” to 88788
Support for individuals experiencing domestic abuse or relationship violence.
Crisis Text Line: Text HOME to 741741 (US & Canada)
Trained crisis counselors available by text, 24/7.
The Trevor Project (LGBTQ+ Youth): 1-866-488-7386 or text START to 678-678
Crisis support for LGBTQ+ youth.
RAINN (Rape, Abuse & Incest National Network): 1-800-656-HOPE (4673)
24/7 confidential support for survivors of sexual violence.
You are not alone.
Please reach out to a qualified professional or emergency service if you are in danger or need immediate help.