Florana Wellness

Florana Wellness ✨ Usui Reiki Master
🍃Helping you realign mind, body & energy
📍 Distance and In-Person Sessions
👇🏻Book with the link below

05/22/2026

Do you struggle with speaking your truth? Maybe the opposite... maybe you share too much. Maybe you struggle with overreacting or lying? These are all signs of a throat chakra blockage. Here are some of my favorite exercises that can be paired with Reiki for lasting healing.

Singing or humming of any kind. This creates physical vibrations that break up energetic blockages. Vocalizing and clearing these energetic blockages helps open the way for authentic expression.

Journal and speak your truth. Writing down your feelings and speaking them aloud can release blockages. It can help you confront subconscious blocks by providing a safe emotional release and creating a bridge to your unconscious mind.

Chanting. Using mantras or sounds like "HAM" rewire the brain by stimulating the vagus nerve making this option especially good for anxiety, depression, negative thinking, and/or lack of purpose. Some of my favorite affirmations to chant are "I have a right to share my truth" "I express myself freely" "I communicate with love"

Neck rolls and stretches. This works by releasing physical tension, which helps release emotional blockages you have stored in your neck and shoulders. When you do this with awareness, it helps you to build a heart-mind connection, which will in turn help you speak your truth.

Which of these will you try?

Art :) Art can come in any shape or form. It helps reduce stress and calm your nervous system. Try your hand at some art...
05/20/2026

Art :)

Art can come in any shape or form. It helps reduce stress and calm your nervous system. Try your hand at some art this week.

Featured Quotes:
"All that we are is the result of what we have thought" - Buddha.
"To love and be loved is to feel the sun from both sides" - Dr. David Viscott

Which design speaks to you the most?

05/18/2026

Mantras help keep you grounded by redirecting your attention out of negative thought patterns. The chanting soothes the nervous system, leading to decreased heart rate, blood pressure, and anxiety. Some mantras I love for helping me say grounded include:

"I am safe and secure."
"I am calm and clear"
"Anxiety does not define who I am"
"I am ready to let go"
"I am strong"
"I am grounded"

What are your go-to Mantras?

05/15/2026

Stuck in a negative mindset? Honestly....I think we've all been there. Humans are biologically designed to look for the negative, it's a survival technique...but not the best for happiness. That means its easier to be ina negative mindset and it takes effort to shfit into a positive mindset. Here are some exercises I like to becoming more positive.

Reframe negative thoughts. First start by identifying negative thoughts, just notice what comes up. Then ask yourself...is this thought rooted in facts or feeling? Now you can work on reframing your thought so its more evidence based. You want to go from "I can't do anything right" to "It's okay, I made a mistake, I am still learning and will grow from this experience." This works by rewiring neuro pathways and reducing stress hormones.

Gratitude Journaling. Honestly journaling can be hard for me...I often start and then forget, so these are my tips to simplify things for my forgetful girlies. Pick a journal you like the visual look of, (this will get you excited) Place the journal in a visible place you are most likely to use it. For me it goes next to the bed, because I journal best when I wake up in the mornings. Start slow, pick one thing to journal about and make sure you are specific and descriptive focusing on the "why" you are grateful. This works by boosting feel-good neurotransmitters like serotonin and dopamine.

This one might feel like a no-brainer, but can't actually be the most difficult. Surround yourself with positive people and cut toxic environments out of your life. Positivity is contagious, and being surrounded by it causes it to almost "rub off" on you. You also make yourself more resilient to negative and toxic environments by choosing positivity.

Let me know in the comments what exercises you will try?

The best tool you have for feeling better is knowledge. When you understand what is happening to you, why, and how you c...
05/13/2026

The best tool you have for feeling better is knowledge. When you understand what is happening to you, why, and how you can fix it, this is where true healing can begin. This doesn't mean you are expected to fix anything alone; life isn't meant to be a journey taken alone. It simply gives you a starting place, an idea of the kinds of people you may need to connect with, and the resources you need. If you're ever in need of deeper healing, sessions are available through the link in my bio. This is where lasting healing begins.

05/11/2026

Insomnia is a sleep disorder that causes you difficulty falling or staying asleep or waking up too early. It can be acute or chronic if it lasts for more than a month. Insomnia is caused by stress, poor sleep habits, anxiety, depression, and sometimes underlying medical conditions. For acute insomnia, my personal fav combo is half a glass of warm milk and honey with half a glass of chamomile. A bedtime and wakeup routine really is so important! It's important that while you are establishing your routines, you are lying down for sleep at the same time every night and waking up at the same time...even on weekends. Try to stay off your phone an hour before bed, switch to a low-stimulus activity like reading or journaling. A good routine will help to correct your circadian rhythm. Most importantly don't shove yourself into the same sleep schedule box as everyone else. It's important to find your ideal sleep time! I personally loved the book When: The scientific secrets of perfect timing by Daniel H. Pink. Something new I've really been loving that aids sooo much, a sleep mask! Super simple but the absolute dark knocks me out...and it doesn't have to stay on all the night. I find that when I wake in the morning's I've usually thrown my off somewhere but it really helps in the inital parts of the night.

Natural supplements like valerian root, passionflower, magnesium and sooo many others can be really helpful but its very important you work with a licensed herbalist for this. Each herb will help address different root problems, and they also each will interact differently with you based on any allergies or medications you're on. A licensed herbalist will do a full assessment to figure out what is truly going on, they will find the root problem, they should offer lifestyle changes, as well as an herb best suited to help you with the knowledge of what herbs are not going to interact poorly with you. This can be sooo helpful, but again its important to talk to a professional.

Acupuncture, Reiki, and massage therapy are all things that can help reduce stress and anxiety and restore a normal sleep cycle. Something to keep in mind with these modalities, as well as the supplements and a bedtime routine (really any true deep healing), it takes consistency. It takes time. You have to show up every day and be patient. You may not even notice the progress at first, until months down the line, when you have a bad day and realize how far you have come.

05/08/2026

Sometimes when I'm really struggling breathwork just doesn't cut it. Theres even been a few times I went a little too hard with the breathwork and made eveything worse. These are three of my fav ways to reduce anxiety without the breathing.....(side note breathing is important please make sure to breath 😉)

Cold Shock. This is something that works very well for me. The most common is splashing cold water on your face, but I also like to run my hands under cold water and that seems to help too. Why does this work? Splashing cold water on your face activates the divers reflex, this simulates the vagus nerve which activates the parasympathetic nervous system which counteracts the stress response. This is going to cause your heart to slow and your nervous system to calm.

Physical movement. Anxiety is stuck energy in your body and we're all about energy here soooo.... shake it out. When I'm in public and need to be more settle I'll simply shake my hands. If I'm home and I'm really needing it... I'll dance it out. I seriously have a whole playlist dedicated to dancing it out. Why this works? Shaking helps burn off this extra energy and allows the body to return to a neutral state. The action of shaking your hands is a somatic release that mimics natural stress-release behaviors in animals. It reduces muscular tension and "trauma" in the body. Dancing not only releases physical tension, but it releases serotonin and endorphins that improve mood and act as natural stress relievers.

5-4-3-2-1 technique. I remember the first time I saw this technique in use was when I was watching the fosters at 10 and I thought "I need to know this" so I hit rewind and watched the scene again. The technique is as follows: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This is going to ground you, it will get you out of your head out of the negative anxious thought patterns and into the present. By focusing on your senses you leave less room for anxiety to exist, and acivates your bodys natural relaxation response.

In all honesty sometimes one method is not enough. You may shake it out to reduce physical tension then need the 5-4-3-2-1 to address the overthinking. Sometimes you will run though all the methods and only feel marginally better. The key here is that these help REDUCE anxiety they don't cure it. The truth is you have to spend time... a lot of time.....(usually not comfortable time) restructuring your thought patterns that cause anxiety. Expecting that a method to reduce anxiety will make it go away can cause disappointment, which in turn can lead back to anxiety. Additionally, trying to hard to control your anxiety all the time, keeps you in a high state of alert. Sometimes we just need to feel our feels, listen to what the anxiety is trying to tell you. This is super uncomfortable, but over time, as you learn what is specifically causing the anxiety, you can work on restructuring those thought patterns, and that is one of the best ways to achieve lasting change when it comes to anxiety.

What are some of your go-to anxiety reducers?

Upgrading your life all at once is not attainable. You need small steps. One goal at a time. If you overwhelm yourself, ...
05/06/2026

Upgrading your life all at once is not attainable. You need small steps. One goal at a time. If you overwhelm yourself, you will never truly get anything done. Upgrading your life is a slow journey, as is healing in general. It takes time and commitment. I would recommend choosing one category you want to improve and then one actionable goal in that category. When that goal feels easy and has become a habit, add more!

One small thing that can help improve all these areas….get outside more. Getting outside: Physically will boost your immune system and encourage you to be more active; even just walking is a big help. Emotionally, it will help you lower stress, reduce anxiety, and depression. Mentally, your focus and concentration will increase. Spiritually, going outside and disconnecting from devices will help you be more mindful and present. Research has shown that just 20 minutes outside three times a week boosts vitality, reduces cortisol levels, and improves mood.

What is one goal you want to work towards for upgrading your life?

05/04/2026

There are several forms of self-care that have been categorized as "lazy". The definition of self-care is "the deliberate process of taking initiative to maintain or enhance one's own physical, mental, and emotional health." Anything that is deliberate and enhances your health simply can't be lazy or wrong. Taking initiative is even in the definition, and taking initiative ≠ is lazy. Now lets talk about what forms of self-care have been categorized as wrong....but simply aren't.

Rest and Disengagement. If you plan a "do-nothing" day where you sleep in, stay in pjs, binge you favorite series. Your not being lazy by recognizing you need to let your nervous system recover from chronic stress. Ocasionally planning days like these helps to prevent burnout and improve long term productivity. Therefore its a deliberate process to enhance your mental health = self-care.

Setting Boundaries!!! People love to make you feel bad for this one. But it's not about them, it's about you. Our job in life is not to please others, its about creating meaningful, reciprocal relationships. By saying no, your identifying your limits to prevent burnout, resentment, and overwhelm. In doing so, you actually allow yourself to be your best, most present, and emotionally stable self in relationships.

Low-energy activities. Spending time in nature, journaling, meditating, or reading a book. All these activies lower cortisol and reverse burnout by calming the nervous system. They allow for mental clarity and emotional regulation. They offer a break from high energy often overstimulating activies that are prominent in many of our lives.

Not being "perfect". Sometimes its okay for your house to be messy, to order takeout instead of cooking, to spend time in comfortable clothes instead of the current hottest styles. By intentionally choosing rest, convinence, or comfort you allow yourself to conserve energy, reduce stress, and combat burnout. We live in a world where if we aren't "perfect" or "productive" all the time your lead to believe your doing something "wrong". We need to shift that mindset, it's simply not okay to feel guilty for treating yourself with compassion and grace.

05/01/2026

Supporting your nervous system acts as a foundation for all of your health functions. Physical, emotional, and even cognitive function, but why then do we ignore it until issues like chronic stress and anxiety become unmanageable? The great news is there is so many great ways to support your nervous system, everyone should be able to find a few methods that work for them! You've heard it repeated time and time again so why aren't you doing at least one of these? Breath and body techniques, like slow intentional breathing, yoga, and vagus nerve stimulation (I like to hum gently to soothe myself). Lifestyle changes...sleep MORE. You have to establish a consistent sleep schedule, if you want to allow your brain to repair itself. Spend time in nature. Just a quick walk outside can help ground you. Stay hydrated and eat nutriously so your nervous system can fuction properly. Take an adaptogen, some of my favorites are rhodiola and holy basil. Get reiki....this is my favorite for deeper relaxation and continued healing.

What are some of your favorite ways to support your nervous system?

My biggest advice....take your time!!!! You don’t have to rush. Not your day-to-day, not your healing, not anything. J...
04/29/2026

My biggest advice....take your time!!!! You don’t have to rush. Not your day-to-day, not your healing, not anything. Just breathe, slow down, and let yourself be where you are. What has been helping you relax lately?

Address

5539 S 27 St, Suite 104
Lincoln, NE
68512

Website

Alerts

Be the first to know and let us send you an email when Florana Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Florana Wellness:

Shortcuts

Share

Category