he tangata, he tangata, he tangata
it’s the people, it’s the people, it’s the people
Dr Kamaia Pere, MBCHb, BMedSci(hons) & Havening Practitioner
4 Points of Awareness Meditation
Breath
Body
Papatūānuku
Ranginui
CALM & PRESENT: When feeling stressed & anxious
Adapted from Kara-leah Grant
Based on the Steven Porges, Polyvagal Theory & Deb Dana Autonomic Ladder
My Calm Ladder
Become aware when we are in red, orange & green zone and how to honour ourselves to move on up.
Steven Porges Polyvagal Theory & Deb Dana Autonomic Ladder
This is the rollercoaster experience of life and being human.
Going between these states is normal
It’s normal to experience all of these states in a day, month or lifetime
This is your mind and body reacting to your situation and is a normal response
We are more similar than different and all go through this rollercoaster of life
Become aware of how your state impacts your life & how to honour ourselves in each state
Adapted from Stephen Porges & Sarah Greener Coaching
To brainstorm what our thrive, survive and freeze looks like in each category.
Adapted from Mason Duries, Te Whare Tapa Wha (1984)
Describes wellbeing as a wharenui (meeting house), with 4 walls representing the four dimensions of your wellbeing.
Taha Tinana - Physical wellbeing
Taha Whānau - Family and social wellbeing.
Taha Hinengaro - Mental and emotional wellbeing
Taha Wairua - Spiritual wellbeing
Fill up My Cup
Te Whare Tapa Wha
Mason Durie
Te Taha Wairua
Spiritual
Te Taha Tinana
Physical
Te Taha Hinengaro
Mental & Emotional
Te Taha Whanau
Family & Friends
Fill up my cup
Identify your next simple step to feel energised & empowered.
Start with Tinana
Fill up My Cup Activity
Anytime you’re in Freeze or Survive know the simplest next step to take to boost your mauri / energy.
Fill & label cups (areas of tinana) where they are currently at
(0 = no energy or attention here, 10 is “I’m happy with this area)
Circle the lowest cup (or if two are equal pick the one that will make the most impact on your overall tinana)
What would be the one simplest step to start filling circled cup (that won’t add more stress, but take it away?)
Write this down, including how many times per week and schedule it in.
Debrief about the activity and lessons
CALM & GRATEFUL: When feeling stressed & anxious
Self-Havening for Resilience & Calm
What we’ve been through…
Four Point Meditation to bring you back to calm & centred.
My Guide to Thrive to help you become aware and move on up.
Familiarise and explore the possibilities of Havening Techniques
he tangata, he tangata, he tangata
it’s the people, it’s the people, it’s the people
