Introducing:
A Nervous System Reset for Cycle Breakers, Tender Hearts, and Women Finding Their Way Home
Rooted & Rising isn’t just a self-help book-It’s a homecoming.
This is a nervous system reset for the woman who’s done all the inner work—but still finds herself bracing, shutting down, second-guessing, or quietly unraveling behind closed doors. It’s for the woman who’s tired of pretending she’s okay when her body says otherwise. The one who’s “high functioning” on the outside, but inside still feels like she’s holding it together with duct tape and deep breaths.
This isn’t about fixing you. You were never broken.
Rooted & Rising was created for the soft-hearted, sharp-minded women who’ve carried too much for too long—and who are ready to come back to themselves. It’s for the cycle-breakers. The overthinkers. The ones who feel too much and shut down too fast. The ones who’ve done the therapy, read the books, tried the yoga and breathwork and affirmations—but still find themselves asking: “Why does it still feel like I’m stuck?”
It’s not because you’re doing something wrong.
It’s because your body is still carrying a survival story it didn’t get to finish.
Rooted & Rising helps you gently finish that story—and write a new one.
Who It’s For
This is for you if:
You’ve survived trauma, generational patterns, or chronic stress—and now you want to heal with intention
You crave peace, but often find yourself on high alert, emotionally flooded, or totally shut down
You’ve spent your life tending to everyone else’s needs—and are finally ready to listen to your own
You’re rebuilding after a breakup, an identity shift, a loss, or a lifetime of people-pleasing
You want to reconnect with your voice, your body, and your worth
You’re not looking for a spiritual bypass or a perfectionist checklist—you’re looking for a safe, doable, realistic way to feel more like yourself
Whether you're a mother, a survivor, a creative, or just someone who wants to stop running and start rooting—this space was made for you.
What Makes It Different
There are a lot of healing spaces out there. This one is different because it doesn’t ask you to become someone new—it asks you to remember who you were before the world taught you to shrink.
This isn’t a high-pressure, high-performance “transform in 30 days” crash course. There’s no healing hustle here. No gold stars. No toxic positivity. No bypassing the hard parts.
Instead, you’ll move through six chapters at your own pace:
GROUND – Learn how to anchor in your body without bracing
ROOT – Tell your truth without shame, even the parts that still feel raw
RELEASE – Let go of what’s no longer yours to carry—with compassion
RECLAIM – Take back your voice, your boundaries, your worth
RISE – Imagine a future that feels aligned with who you actually are
RETURN – Come home to yourself again and again—and stay
Each chapter is rich with reflection prompts, nervous system education, body-based tools, rituals, and real talk. No fluff. No filters. Just real tools for real people.
Why You’ll Feel Seen Here
This isn’t a course that talks at you. It’s one that sits with you.
The language is gentle. The stories are real. The science is woven in without ever making you feel like you need a degree to understand your own healing.
You’ll be guided with warmth, compassion, and the deep belief that healing doesn’t happen through pressure—it happens through permission. Through presence. Through pace.
You won’t be told to push through. You’ll be invited to slow down.
You won’t be told to just “change your mindset.” You’ll be shown how to listen to your nervous system.
You won’t be treated like a self-improvement project. You’ll be met like a whole, powerful human being who already has what she needs—she just needs a space to remember.
If You’re Wondering, “But Is This Really For Me?”
Here’s the truth:
If you’ve ever looked in the mirror and missed yourself…
If you’ve ever felt like the strong one, but secretly wished someone would just let you fall apart for a minute…
If you’ve ever wanted to stop performing and start actually living…
If you’re craving a kind, safe, honest space to come back to yourself—
Then yes. This is for you.
You don’t need to be perfect to begin.
You don’t need to be “healed” to start.
You just need to be willing to stay. To soften. To root.
And when you do, you’ll rise—on your own terms.
Rooted & Rising is not a cure. It’s not a quick fix. It’s a sacred pause. A recalibration. A remembering.
And if you’re ready to stop shrinking and start returning to yourself— Welcome home.
Not sure if Rooted & Rising is right for you? Feel free to email our founder at Abigayle@rootsandwingswellness.org to learn more and discuss options.
✨ Welcome to Rooted & Rising
A Nervous System-Safe Healing Space for Women Rebuilding After Survival
You made it here—and that already means something sacred.
Rooted & Rising isn’t a course about hustling to heal. It’s a nervous system-safe space for soft, sustainable transformation.
Whether you're coming out of crisis, unlearning survival, or quietly reclaiming your voice—this space meets you where you are.
This first module is your invitation to exhale. 🌬
You’ll learn:
🌀 How healing actually works (from a nervous system lens)
🪞 How to use the course in your own rhythm
📖 How to set your intention, start slowly, and stay safe as you grow
You’ll receive:
✔ A welcome video or voice note from Abi
✔ A grounding ritual + body scan
✔ Journal prompts to begin your healing map
✔ Downloadable PDF: How to Use This Course + Week One reflections
✔ Optional: full workbook as bonus
💭 You don’t need to rise all at once. You just need to begin.
“You don’t have to rise all at once. You just need to arrive.”
Before we go anywhere else—we land.
This week is about learning how to feel safe enough to begin.
Whether your body is still bracing from the past or just starting to soften, this is your invitation to pause, exhale, and return to yourself—slowly, gently, without pressure.
You’ll begin to explore:
— What healing actually looks like in your nervous system
— Why “shutting down” or “overreacting” are signs of protection, not failure
— How to ground yourself during emotional overwhelm
This week includes:
✔ A soft welcome message from Abi
✔ Nervous system 101: How trauma shapes your patterns
✔ The 5-4-3-2-1 Grounding Practice + Body Safety Scan
✔ Journal prompts: What does safety feel like in my body?
✔ Reflection ritual: My Body’s Yes / My Body’s No
✔ Downloadable PDF: Week One Journal Pack
This is your beginning—not a test.
You are allowed to move slow. You are allowed to take up space. You are allowed to feel safe, without earning it.
Let yourself arrive.
You are already healing.
“You are not writing a timeline. You’re honoring fragments. Feelings. Truths your body has carried longer than memory.”
This week is about recognizing the survival strategies, stories, and patterns that once protected you—but may now be weighing you down.
You’ll explore how trauma lives in the body, how your nervous system learned to adapt, and what you're still carrying that no longer belongs to you. Not to fix. Not to relive. Just to witness.
This chapter helps you soften into truth, reconnect with your body’s wisdom, and begin rewriting your internal narrative on your own terms.
✍️ You’ll receive:
A somatic grounding practice for anchoring into the present moment
The “Softening Into Truth” check-in ritual
Journaling prompts on survival, shame, and what your body remembers
A survival pattern inventory (Fight, Flight, Freeze, Fawn)
Reflection on inherited beliefs, roles, and nervous system patterns
A closing “Rooted in Truth” ritual for integration
This is not about rushing to reclaim power. This is about remembering that your body is not the problem—it’s the place where the healing happens.
Let yourself root down into truth. You don’t have to carry it all anymore.
“You were never meant to carry it all. This is where we begin to let go.”
This week is about release. Not dramatic, not perfect—just real.
You’ll be invited to gently name the burdens you’ve carried:
Shame that was passed down.
Roles you were forced to play.
Beliefs that never belonged to you.
And survival strategies that once protected you—but now keep you small.
This isn’t about forgetting.
It’s about loosening the grip of what no longer serves your becoming.
In this module, you’ll explore:
✔ A grounding ritual to prepare your body for release
✔ “What Am I Still Carrying?” reflection + role inventory
✔ Four-element release practices (Fire, Earth, Water, Air)
✔ Journaling prompts on forgiveness, self-blame, and ancestral patterns
✔ Affirmation: “I don’t have to carry this anymore.”
✔ Optional Visualization: The Weighted Blanket Ritual
You’ll learn how to honor your survival without making it your identity.
And you’ll practice letting go—gently, slowly, safely.
Let this be a soft exhale.
Not an ending—just a loosening.
You are not what you carried. You are what's left after you chose to release.
“Reclaiming isn’t about becoming someone new. It’s about remembering who you were before the world told you to shrink.”
This week is a homecoming.
You’ve softened. You’ve released. Now it’s time to reclaim the pieces of you that were never truly lost—just buried under survival, silence, and self-abandonment.
Your voice.
Your boundaries.
Your body.
Your rightness to take up space.
This chapter is about remembering your power and practicing self-permission, not with pressure, but with presence.
✍️ You’ll receive:
Mirror + posture ritual to re-anchor in self-trust
The “I Am Allowed” list exercise (create your own permission slips)
Core values inventory: What actually matters to you now
Boundary clarity worksheet (what you need more/less of, what you’re no longer available for)
Power inventory: What you’re taking back, where it slipped away
A closing ritual to affirm: I Am Allowed to Be Whole
You are allowed to speak.
You are allowed to set boundaries.
You are allowed to be seen, held, and fully you.
You don’t have to be loud to be powerful.
You don’t have to be soft to be worthy.
You are already whole—this week is your invitation to remember.
“You are not becoming someone new. You are remembering who you were before you had to survive.”
You’ve rooted. You’ve released. You’ve reclaimed.
Now it’s time to rise.
This chapter is about imagining what life could feel like when it’s built on alignment—not urgency, not fear, not survival, but self-trust.
You’ll meet your future self—the version of you who lives in peace with her body, her boundaries, her needs, her joy. And you’ll begin mapping a path toward her—gently, intentionally, in your own rhythm.
✍️ You’ll receive:
A guided visualization to meet your future self
A future-self journaling ritual with letter-writing prompts
A dream-mapping exercise (relationships, body, home, purpose, spirit)
A reflection space to define what thriving looks like on your terms
A 90-Day Vision Tracker with soft, nervous-system safe goals
A closing ritual: Sunrise Breathwork for Intentional Rising
This chapter is not about striving.
It’s about aligning.
About creating a life that feels like it belongs to you.
You don’t have to rise fast.
You just have to rise true.
“You are not who you were when you started—even if the world can’t see it yet.”
This final chapter is not a finish line. It’s a soft return.
A landing. A quiet remembering.
You’ve rooted in safety. You’ve released what was never yours. You’ve reclaimed your truth and risen with intention. Now, we pause—not to stop, but to let it all settle. This is the work of integration.
You’ll reflect on who you are now.
You’ll notice what has shifted—subtly, powerfully, somatically.
And you’ll begin to carry your healing with you, not as pressure—but as presence.
✍️ You’ll receive:
A body gratitude practice to honor what carried you through
Identity integration prompts: Who am I now? What have I reclaimed?
A healing circle reflection to name who holds you
A “return” statement: I am rooted. I am rising. I am returning to myself.
A 30-Day Gentle Practice Roadmap to keep choosing yourself after the course
A closing ritual: Hands-on-Heart Integration + Affirmation
This is your return to wholeness.
Not as a destination, but as a rhythm.
Not with force—but with grace.
You don’t need to earn rest.
You don’t need to rush what’s sacred.
You are allowed to arrive here—changed, but still becoming.
“The workbook ends here. But your becoming doesn’t.”
You’ve shown up. Page after page. Breath after breath.
Not perfectly—but honestly.
Not all at once—but in rhythm with your nervous system.
This is where the formal course ends—and your deeper practice begins.
This closing module is here to support your return to daily life, with tools to carry your growth forward in small, sustainable ways. Because this work isn’t just something you did. It’s something you’ll live—in your breath, in your boundaries, in your relationships, in your rituals.
✍️ You’ll receive:
Your Rooted & Rising Declaration worksheet
A 30-Day Gentle Practice Roadmap (small daily actions, no pressure)
An affirmation list
Routines for sustainable wellness plan and the rooted 1% rule
Additional tools and resources for wellness and success
Integration prompts to anchor your truth and track your becoming
50 blank journaling pages
Closing letter from Abi + invitation to stay connected
You are allowed to move forward without urgency.
You are allowed to revisit any chapter when you need it.
You are allowed to return to this work—again and again—until it becomes your way of being.
Thank you for doing this sacred work.
Thank you for becoming more you.
A space to reflect, release, and return to yourself
This notebook is your quiet place inside the course.
No pressure. No right answers. Just space to feel, process, and explore.
Each section is designed to walk alongside you—not ahead of you—as you move through the six chapters of Rooted & Rising. Inside, you’ll find:
Reflection prompts that invite honesty, not perfection
Grounding exercises that speak to your body, not just your brain
Space to witness your growth as it unfolds—messy, nonlinear, and sacred
You don’t need to fill every page. You don’t need to make it pretty.
This is yours.
Let it be what you need it to be—a journal, a map, a mirror, or a soft landing.