Omaha Integrative Care

12/26/2025

Join us for a Free Community Meditation with our experienced instructor and therapist Ameen Wahba. No sign up needed. Meet Ameen in our yoga room on Monday 1/5 7:30am-8:30am

12/25/2025

It doesn't matter if this day is one of celebration or just another square on your calendar—we at Omaha Integrative Care are wishing you peace in body, mind, and spirit. ✨

Whatever you're facing—chronic health concerns, mental health challenges, injury, pain, or illness—the gift of wellbeing is for you, too.

That's because health is multifaceted. It's impacted by countless factors, including:

💕 The friendships we tend
💬 The words we put out into the world
🕯️ And even the depth of our hope

Take comfort: you are not broken.
In this moment, as you are, you are held and you are whole. Happy Holidays. 💜

12/24/2025

We all need more of it this January, and it's not motivation. . . it's gentleness. If you're worried about making the transition back into your daily routine after the holidays, you don't have to do it alone.

Starting January 1st, the Insight Timer app is offering a FREE 31-day Intention Setting Program to help you jump back in to everyday life.

All you need to do? Set aside 5 minutes each morning to get quiet, ground, and focus your attention on what really matters.

Your guides will include trusted voices such as:

🙏 Jack Kornfield
🙏 Kristin Neff
🙏 Nedra Tawwab

If intention setting doesn't sound like your thing, hear us out: It's not some wacky practice for the ultra-spiritual. It's practical, evidence-based, and made for real life—unlike the elusive concept of "willpower."

🧠 By simply naming your intention, you turn your focus towards your values—a phenomenon known as attentional priming.

🧠 And by envisioning how you want to approach your day, you make follow-through more likely. You're creating an "if-then" cue that gives you an internal compass to follow when your path takes unexpected twists and turns.

Count on it: This year, routines will be disrupted. Plans will go awry. But by cultivating a brief, simple practice, you give yourself a place within to return to, no matter how life shakes you up. That's self care that sustains—long after wild ambition and unrealistic expectations fall by the wayside in February.

Let's enter 2026 with a little more ease. 💜 https://bit.ly/3MRWuc5

12/23/2025

We're taking a little time to rest and recharge!

Our clinic will be closed on:

🎄 December 25th
✨ January 1st

🧘‍♀️ Yoga classes will run on a limited schedule during the holiday weeks. You can find the schedule here: https://bit.ly/4j6j50F

😌 Massage sessions are also on a limited schedule. Check availability here: https://bit.ly/4pMBz8V

Wishing you a restful, healing holiday season full of all the things that bring you joy! 🤗

12/18/2025

That feeling you sometimes get after a party or a big event—the one that's a little lonely, a little blue, and at the same time drained of any social energy? 😮‍💨

It doesn't mean there's something wrong with you. It's a signal from your body that it needs time to process all the sensory input you just experienced.

Next time you're in the middle of that post-social hangover—before you go on a full-blown existential spiral—try this reset instead:

✨ Notice—what does the energy inside your body feel like? What would it look like if you released it? Don't think too hard—just move in a way that feels right. Maybe you roll your shoulders, shake your body, or stretch your arms overhead.

✨ Then, whether you choose to sit, stand, or lie down, feel your points of contact with the space around you. Are your feet touching the ground? Are you supported by a chair? Settle into that sensation with three deep breaths.

✨ Expand the calm you've just created. Write a few lines in your journal, sip on some tea, or do whatever makes you feel nurtured.

Quiet itself can feel overwhelming at first—like the stillness of a fresh snow. But even when the landscape changes, you know where your center is. You have everything you need to find your calm.

12/17/2025

Stumped on someone's last-minute gift? 😬

A yoga class or a bodywork session is the perfect present for someone who needs a chance to slow down and reconnect with themselves. (That's pretty much everyone!)

Don't let the holiday rush get to you. Protect your peace, and pass the good feeling on. ✨ Get a gift card online: https://bit.ly/3Y7jeHH

12/16/2025

It's hard enough to have a good relationship with your body, even without the added pressure of holiday gatherings.

But diets, food guilt, and body shame don't deserve an invitation at any time of year.

If you want to find out what it would be like to celebrate the season with a little less negativity and baggage, give this article a read: https://bit.ly/48wf41R

We love these key takeaways:

👉 You don’t owe anyone an explanation about your body—it’s okay to set boundaries if people comment on your appearance.

👉 Food is nourishment and celebration—it’s not “good” or “bad.” You deserve to eat without guilt or shame.

👉 Imagine treating yourself with the same kindness you'd show to a friend.

👉 Reach out for support when you need it. You deserve care, now and always. 💜

If the idea of holiday meals, spending time with friends and family who might comment on or judge our bodies, or food in general makes you anxious, know that you’re not alone. So how do we reduce the fear, guilt, and shame we may feel about food and stay body positive during the holidays?

12/10/2025

Reminder for anyone who needs it: You’re allowed to protect your time, energy, and emotional well-being this season—and always.

We know it's not always easy to express your needs without overexplaining, apologizing, or creating conflict. If you've gotten used to silencing yourself instead of speaking up, try out these responses when you need to set a boundary on behalf of your own wellbeing:

🎄 When you need to decline an invitation:
“I’d love to see you, but I don’t have the capacity this week.”
“Thank you for thinking of me, but I need to sit this one out."

✋ When someone pushes for details:
“It’s just a full week, and I need to protect my downtime.”
“It’s nothing personal—I just need a quieter pace right now. I appreciate you for understanding."

🧊 When a conversation becomes uncomfortable:
“This is a hard topic for me right now. Can we shift gears?"
“I want to keep tonight lighthearted—do you mind if we change the subject?"

💞 When you need emotional space:
“I care about you, and I need a little space to recharge.”
“I want to be present when we talk, so I’ll reach out when I’m in a better headspace.”

❤️ When you need to honor your own grief, stress, or overwhelm:
“This season feels heavy for me, so I’m taking things slowly. I appreciate your patience."
“I may be quieter than usual—I’m navigating a lot internally.”

Boundaries likes these aren't walls. They’re invitations to be in relationship in a way that’s sustainable and honest.

12/09/2025

You're in a crowded room. The music is loud, there are a dozen conversations happening at once, and all of a sudden, you can't hear yourself think. 😵‍💫

If you've ever been at a party and felt an urgent need to flee, you're not alone. Our nervous systems aren't always able to integrate so much stimulation coming at us at once.

This December, if you find yourself feeling jittery, frozen, or disconnected during a social gathering, here are a few discreet self-regulation strategies you can use without anyone noticing:

🫁 Long Exhale
Inhale through your nose for a count of 3, and exhale for a count of 6.

👅 Soften Your Jaw
Try gently pressing the tip of your tongue to the roof of your mouth, and notice how your whole body softens.

🌡️ Temperature Scan
Notice one warm spot and one cool spot on your body.

💭 Anchor Phrase
Repeat to yourself:
“I am here.”
“One breath at a time.”
“There is nothing urgent right now.”

😌 Weighted Blanket Imagery
Visualize gentle, grounding pressure on your shoulders or lap.

🌱 Tiny Intention
A small intention in one moment can change your experience of the next. Try something like:
“I’ll stay for one more song.”
“I’ll take one deep breath before speaking.”

Remind yourself of why you came to the gathering in the first place—do you value connection? Is there someone you care about whom you wanted to see?

If you find you don't have a good reason to be there, it's okay to leave early. Special occasions shouldn't have to feel like endurance tests. But by keeping a few small tools in your back pocket, you'll be better prepared to act in alignment with your true values, needs, and desires.

12/08/2025

As the holidays ramp up, how is your body feeling? All the external demands on our attention make it all too easy to forget to check in with ourselves. Whether you're having a great time or not, it's worth it to take a timeout. Listen to what's going on inside—it just might save you from a post-holiday crash. 😌

This article from The Good Trade gives practical advice on how we can all be a little kinder to our bodies this holiday season.

💜 Read the full article here:

No matter how or what you celebrate, you deserve space to rest, nourish, and nurture yourself. Here are six tips for taking care of yourself this season.

12/04/2025

This time of year is busy, and when we feel pressed for time, self-care practices are usually the first things to go. But giving your wellbeing a boost doesn't have to be time-consuming.

Case in point: no matter how packed your schedule is, you're always breathing. And that breath is an access point to grounded presence—not just through the power of the inhalations and exhalations themselves, but through the power of your sense of smell.

This season, try supporting your system with a little aromatherapy. If you're not sure where to start, try one of these essential oils, each with its own winter wellness benefits:

🌿 Eucalyptus - To dissolve the sluggishness of dark, cold days

💜 Lavender - To bring calm during times of holiday stress

🌿 Peppermint - To invigorate your system and find relief from fatigue

🌰 Nutmeg - To bring warmth and coziness to your celebrations of the season

🌲 Cinnamon - To comfort, ground, and create a joyful atmosphere

✨ Frankincense - To bring steady focus and relaxation—perfect for use during a short meditation or breath practice

Whether you diffuse them or dilute them for topical use, essential oils can be a beautiful way to soothe and nurture yourself during this time of year—a time that can be emotionally and physically demanding.

As with any product, make sure you read labels, use safely, and consult your provider if you’re managing specific health concerns.