Session Overview
Aria and Te Manu guide you through breathing and writing practices that invite you to express what is hard to say out loud. The replay features live examples, gentle readings, and space to craft your own poem.
What You Will Need
- Notebook or scrap paper
- Pens or markers
- Optional: background music without lyrics
- Timer or phone to pace writing segments
Flow of the Session
- Breath and body wake-up (5 minutes): notice your posture, soften shoulders, lengthen exhales.
- Prompt one (10 minutes): “Where I am standing, what I can sense.” Free-write for three minutes, then underline phrases that feel strong.
- Prompt two (10 minutes): “A message from my future self.” Explore how you want to be supported.
- Crafting phase (10 minutes): combine lines from both prompts into a short poem or spoken-word piece.
- Closing circle (5 minutes): Aria shares a poem about collective care; you are invited to read yours aloud or whisper it to yourself.
Tips for Writing
- Set aside judgment. This is about expression, not performance.
- If words stall, draw doodles or write in your first language.
- Repeat the line “I am still here” whenever you need grounding.
Next Steps
- Record yourself reading the poem. Listen back and notice how it feels in your body.
- Share a line with a trusted friend or during a live Whakatau Mai session.
- Continue the practice using prompts from the Mindful Journaling Playbook.
Your story matters. Let it echo through your writing.
