Begin With Breath
Meditation does not need to be still or silent. This kit offers approachable pathways into guided meditation, especially if you are joining us after a busy day, from a shared whānau space, or while navigating heightened emotions. Move through the sections in order, or dip into the parts that fit your current energy.
Every breath is a chance to return to your body, notice what is present, and choose the next gentle step.
Core Sequence (15 minutes)
- Arrival (2 minutes): Sit or stand with feet planted. Inhale slowly through your nose. Exhale with a soft whisper of sound. Repeat three times. Whisper a word that feels supportive—“steady”, “curious”, “soft”.
- Layered listening (3 minutes): Close or lower your gaze. Identify three sounds near you, three sounds in the mid distance, and three far-away sounds. This widens the window of presence before you travel inward.
- Anchoring body scan (7 minutes):
- Crown of head: imagine a warm light resting above you, like morning sun.
- Shoulders: lift and release twice, letting any heaviness fade.
- Heart: place a hand on your chest, feeling the rhythm beneath your palm.
- Belly: breathe into the belly, noticing expansion in every direction.
- Legs and feet: wiggle toes, press heels down, imagine roots extending into earth.
- Compassion close (3 minutes): Picture someone who makes you feel safe (a person, pet, ancestor). Breathe in the qualities they offer; breathe out gratitude. Finish with a simple statement, “I am allowed to rest”.
Choose Your Pathway
- 5-minute reset: Follow the arrival and layered listening steps. Finish with three deep breaths and a sip of water.
- Movement meditation: Repeat the core sequence while walking slowly or rocking in a chair. Keep your attention on the shifting contact between your body and the surfaces supporting you.
- Creative meditation: During the body scan, draw or write the symbols that emerge. Use colours, textures, or words to capture how each body part feels.
Sensory Anchors
Guided meditation is easier when you invite the senses along. Explore these sensory anchors when you need extra grounding.
- Touch: hold a smooth stone, a shell, or a knitted square. With every inhale trace its texture; with every exhale imagine releasing tension into the object.
- Smell: keep a drop of lavender or kawakawa oil on a tissue. When the mind wanders, return to the scent and breathe as if you are inhaling the forest.
- Taste: sip warm tea or cool water before and after the practice. Notice the temperature on your tongue.
- Sight: focus on a candle flame, a photo of a landscape, or the shifting sky outside your window.
Safety Checks
Meditation can surface memories or sensations. Pause immediately if you feel dizzy, numb, or overwhelmed. Shake out your hands, look around the room, or stand with your back against a wall. Reach out via text, call, or online chat to a friend, whānau member, or the Whakatau Mai crew if you would like someone to sit with you afterwards.
If you are supporting others, keep an eye out for:
- Deep sighs paired with rigid posture (invite them to move).
- Rapid breathing or trembling (offer co-regulation, count breaths aloud together).
- Disconnection or blank expression (suggest opening eyes, naming five things they see).
Reflective Prompts
- How did my breathing change from the start to the end of the practice?
- Which words or imagery resonated? Which felt unfamiliar or uncomfortable?
- Who or what helped me feel safe to stay with the meditation?
- Where could I bring a two-minute version of this practice into my day (morning routine, after work, before sleep)?
Capture reflections by voice note, sketch, or journaling. If you find insights that might support the community, bring them to a live session so others can benefit from your wisdom.
Extend Your Practice
- Pair this resource with the Guided Meditation replay in the digital library to experience Rawhiti’s soothing facilitation.
- Explore the Being with Grief on-demand session for compassionate space when emotions feel heavy.
- Download our session calendar and mark the live meditations that align with your week.
Remember that “doing it right” simply means listening to your body and letting the practice be kind. Some days you may meditate for 20 minutes; other days, three mindful breaths will be enough. Every choice to check in with yourself is progress.
