ORA WELL

21/01/2026

The lymphatic system, including brain lymphatics, removes toxins, and dysfunction is linked to cognitive/behavioral issues, making drainage therapy a holistic approach to mental well-being.

🌿 A Realistic Lymph-Loving Routine for the Busy Working Mom

Because your lymph deserves love… even when your life is chaos.

Let’s be honest:
Most moms don’t wake up floating on a yoga mat, sipping lemon water while the sun kisses their eyelashes.
No.

They wake up because someone is shouting “MOM!” or the dog is vomiting in the hallway. 😅

So here’s a lymph-friendly routine that actually fits a REAL day — not a Pinterest fantasy.

☀️ Morning: The “I’m Awake… I Think” Phase

1. 30-Second Wake-Up Lymph Flush

Before your feet hit the floor:
• Place your hands on your collarbones
• Massage gently downward
• Take 3 deep breaths

✨ This wakes up your lymph pumps and gets your brain oxygenated.
(It also counts as “me time.” You’re welcome.)

2. Lemon Water… In the Water Bottle You Forgot on the Counter

Add:
• 1 squeeze of lemon
• Water
• The last bit of your sanity

✨ Hydration = thinner lymph = less puffiness.

3. Shower Trick: The 10-Second Chest & Underarm Sweep

While washing:
• Sweep from breast area → underarms
• Sweep from stomach → hips

✨ Opens the two biggest lymph hubs of your body.

👩‍💻 Mid-Morning: “I’m at Work But My Brain Stayed at Home”

4. Desk Lymph Hacks

Every hour (or whenever you want to pretend you’re busy):
• 10 ankle pumps
• 5 shoulder rolls
• One deep breath like you’re smelling fresh bread

✨ Micro-movements = macro lymph flow.

5. Snack: The Superhero Combo

Pick TWO:
• Berries
• Sliced cucumbers
• Nuts
• Apple
• Green tea

✨ Anti-inflammatory + hydrating + brain-friendly.

🌿 Lunch: 12 Minutes to Save Your Sanity

6. Eat Something That Looks Alive

Your lymph loves colour:
• Greens
• Roasted veggies
• Protein
• Lemon / olive oil drizzle

✨ If it has protein or grew in soil, your lymph approves.

7. Walk for 3 Minutes

To the bathroom.
To your car.
To escape your colleague.

✨ Walking = the lymph’s favourite exercise.

😮‍💨 Afternoon: The Crash Landing

8. 30-Second Diaphragm Reset

Hand on belly → breathe deep → slow exhale.
Do it twice.

✨ The diaphragm is the main lymph pump.
If you breathe shallow, your lymph goes on strike.

9. Hydration Hit

Refill your water bottle… again.
Bonus: add a slice of lemon or cucumber.

🏡 Evening: The “Everyone Needs Me” Storm

10. De-Puff Dinner

Pick meals that reduce inflammation:
• Chicken + roasted veg
• Soup
• Stir fry
• Salmon + greens

✨ Avoid heavy, creamy, fried foods — they stall drainage.

11. 2-Minute Lymph Release Before Shower or Bed

• Collarbone → scoop
• Underarms → circles
• Belly → clockwise circles
• Inner thighs → gentle sweeps

✨ Your body releases the whole day’s inflammation here.

🌙 Night: Mom Finally Gets to Exist

12. Phone Off, Nervous System On

Turn your screen off 30 minutes before bed.
Your lymph and brain clean themselves while you sleep.

✨ Sleep = the glymphatic system’s detox hour.

13. Gratitude + Grounding

One quiet moment:
“Thank you body for carrying me today.”

✨ This lowers sympathetic stress (lymph enemy #1).

🌿✨ And there you have it — a full lymph-loving routine in a REAL LIFE day.

You didn’t have to wake up at 4am.
You didn’t have to meditate in a field.
You didn’t have to quit your job and move to a mountain.

Just simple, repeatable habits that keep your lymph flowing and your body feeling lighter.

06/01/2026

Just because we cannot see something does not mean that it does not exist. We see the wind moving, still it cannot be seen. Love has no shape, yet it moves mountains.

“Trust the path unseen" refers to a deeply personal, non-linear journey of self-discovery and transformation. In deep healing work, especially from emotional or complex trauma, happens internally and silently, without outward signs or "loud" triumphs that others can see or validate.

This is where trust comes in: the unseen is contacted through trust. Trust in the gentle nudges, the inner whispers of the heart, the sudden knowingness that cannot be articulated by words.

19/12/2025

THERAPEUTIC ROCKING

Rocking is a powerful self-regulation technique that calms the nervous system by activating the parasympathetic "rest and digest" state, stimulating the calming vestibular system, and creating a rhythmic, meditative focus, helping to reduce symptoms of Trauma, Stress, and anxiety, improve concentration, and ground you by mimicking an early soothing experience.

Rocking is a technique that I like to teach my clients, in conjunction with other trauma-informed Techniques. You can use this individually or with a loved one.
Many are very stressed at this time and this is a wonderful gift of support for a loved one.

To begin, have the person receiving the treatment lie on their right side (if they are comfortable this way). The right side activates the rest cycle of the right brain hemisphere and will induce sleep more quickly. Place a pillow under their neck. Some people also feel comfortable hugging a pillow at their belly. The person giving the treatment will sit behind them. Then the “giver” will take their left palm, fingers placed upward and place it directly over the sacrum. The right hand, right on the neck on the cervical vertebrae and the hand will cup very naturally around the neck. Touch is very light, gently rocking the sacrum by pushing with the palm. Do this for a minimum of 10 minutes, with gentle suggestion for breathing, closed eyes and up to 20 minutes until your partner falls asleep or is completely relaxed.

You can do this on your own, sitting at the edge of the seat, ROCKING gently, eyes closed, breathing slowly and rhythmically.

Art: Caitlin Welz-Stein

13/12/2025

Reclaim your flow

21/11/2025

14/11/2025

04/11/2025

The "AWAKENING OF THE TIGER" is a metaphor inspired by the book and work of the psychologist PeterLevine on Trauma Healing and Somatic Experience, which refers to awakening our true powers to let go of old tensions and fears that are stored in our body and mind.

In my Trauma informed PROGRAM, I use an eclectic approach, a combination of (TRE) Tension and Trauma Release | Reset Nervous System Somatic Techniques | Trauma therapy.

David Berceli recommends, that you should work with a Clinically Trained TRE Therapist, if working with Trauma.
I am a qualified Trauma Release Practitioner (Training created by David Berceli) and Registered Counsellor (MNZAC)

FUNDING OPTIONS
Registered ACC Therapist
EAP Therapist (Telus Health, Vitae, Instep)
Victim Support Therapist (Specialising in Primary and Secondary Trauma)
Private Therapy

https://orawell.nz/trauma-release-technique/

03/11/2025

Some days are for getting things done, and some are for letting yourself breathe.
Doing nothing isn’t wasted time, it’s how I reset, recharge, and get ready to start again.

Art by — I encourage you to follow her and explore her print shop.

01/11/2025

Replenishment time …Little Oneroa

05/10/2025

01/10/2025

HEALING BETRAYAL

Betrayal doesn’t only wound your heart; it “Rewires” the brain. Your body goes into “survival,” you constantly replay words, scenarios, over and over. Anxiety floods your system, constricted breath, wrenching gut, sleepless nights; your body holds it all. It is not just grief, it is trauma. (Oma)

Betrayal trauma describes the emotional and physical impact, a person experiences after their trust has been violated, by a significant person in their life. Betrayal Trauma may have roots in Childhood PTSD, particularly incidents that have caused fear.

In the instance of a parent or caregiver who is abusive or acts in a way that betrays a child’s trust, the child may develop dissociation and remain reliant on them, even though the parent is no longer dependable or safe. The child's brain essentially ignores the betrayal, in order to maintain their relationship with their caregiver and survive.

These children may grow up to be adults who end up in relationships with partners who violate their needs in familiar ways, they tend to avoid processing damaging behaviour, normalise unhealthy behaviours, and fabricate fantasies to compensate for painful memories, or even blame themselves.

You are able to rebuild slowly, bring calm back into the body, strengthen your own reality, without BETRAYAL defining your life.

Please ask about our Counselling Programs

19/08/2025