Freeze is useful on Garuda if you are not killing the plumes. But if you have a SMN you won't be on bind duty.

Flare is best used when you're under 700 MP, right before Converting. Or if it will finish off a mob group use it then Transpose while running to the next group.

Manawall is awesome. My favourite usage is right before Repel in AK. You don't even get knocked back. Can only use it once in that fight due to the recast however.

Apocatastasis is a waste of an ability. Much like Aerial Manipulation (THM I know) yet these are meant to be two of our better abilities based on when you get them.