MINDFULNESS & INTEGRATIVE WELLNESS

Evidence-based mind-body practices that calm your nervous system, reduce stress, and support lasting behavioral change. Whether you're navigating hormonal transitions, managing chronic pain, or seeking deeper relaxation, these accessible techniques meet you where you are—no experience required.

Research consistently shows that mindfulness interventions reduce cortisol, improve sleep quality, decrease inflammation, and enhance overall wellbeing. When combined with comprehensive medical care, these practices amplify your body's natural healing capacity.

Five Needle Protocol:

FIVE NEEDLE ACUPUNCTURE (NADA PROTOCOL)

The National Acupuncture Detoxification Association (NADA) protocol uses five specific auricular (ear) acupuncture points to:

  • Reduce stress and anxiety

  • Lower cortisol levels

  • Decrease cravings (food, substances, behaviors)

  • Promote deep relaxation

  • Support behavioral change

  • Improve sleep quality

The Five Points:

  • Sympathetic: Calms nervous system

  • Shen Men: "Spirit gate" - reduces anxiety

  • Kidney: Supports healing and energy

  • Liver: Detoxification and emotional regulation

  • Lung: Releases grief, promotes letting go

Evidence-Based Applications: Originally developed for addiction recovery, now widely used for stress management, weight loss support, PTSD, and chronic pain. Safe, non-invasive, and deeply relaxing.

Perfect for: Bariatric patients, anyone managing stress/anxiety, those working on behavioral change, chronic pain, insomnia.

Sessions: 20-45 minutes. Typically done in a group setting for enhanced relaxation.

Yoga Nidra:

YOGA NIDRA: YOGIC SLEEP

Yoga Nidra is a guided meditation practice performed lying down that induces deep relaxation while maintaining consciousness - the state between waking and sleeping.

Benefits:

  • Reduces stress hormones (cortisol)

  • Improves sleep quality

  • Decreases emotional eating

  • Enhances mind-body awareness

  • Supports nervous system regulation

  • Accessible to all bodies and abilities

What Happens: You lie comfortably while guided through body awareness, breath, and visualization. Your brain enters alpha and theta wave states - the same frequencies associated with deep meditation and healing.

The Science: One hour of Yoga Nidra = 4 hours of deep sleep in terms of rest and recovery. Research shows significant reductions in anxiety, depression, and chronic pain.

Perfect for: Anyone experiencing stress, insomnia, chronic pain, or seeking deep relaxation without physical movement.

No experience necessary. All you need to do is lie down and listen.