When going over the wave I am just bringing the wing and my weight forward a bit and point the wing downward, which helps to pull the nose of the board down. There's an example of doing this at 01:36
And another method that I just learned but don't have on film... I turn sharply upwind while going up the wave face, and then at the top I redirect and go downwind again, almost stopping for a moment. Going upwind helps to load up the wing with power, so even with a quite small foil I can nearly stop. Using Sabfoil w800 in the waves mostly (in the clip above as well), which is 840 cm2, and the stall speed is not too bad, if there is some power in the wing.
When catching the wave, both methods you mentioned work just fine. At our spot I usually find a bigger wave (that's still not that big that it would break violently), go over it and take the next one. That could be our spot specific, but such a wave has a tendency to stay beautiful for a longer time and not fade away.