This exercise is designed to help a survivor return to their body when it feels like a “heavy” or unsafe place to be. It draws on Te Whare Tapa Whā, focusing on reconnecting the wairua (spirit) with the tinana (physical body) through the breath (te hā).
Restoring Your Tapu: A Grounding Exercise
When your bodily autonomy has been ignored, your mind may try to “leave” your body to protect itself. This is a natural survival skill, but it can leave you feeling empty or scattered. Use this exercise to gently reclaim your space, one breath at a time.
1. Acknowledge the Earth (Papatūānuku)
If you can, place your feet flat on the floor or rest your back against a wall. Feel the weight of your body being supported.
- Remind yourself: “The ground beneath me is firm. It does not move. I am held by the earth.”
2. Reclaim Your Breath (Te Hā)
Inhale slowly through your nose, imagining the breath as a cool, silver light entering your body. Hold it for a moment at the top.
- As you exhale, whisper or think: “Hā ki roto, hā ki waho.” (Breath in, breath out.)
- Imagine the breath clearing out the “heaviness” left by others, leaving only your own light behind.
3. The Boundary of the Skin
Gently press your palms together, or wrap your arms around yourself in a firm hug. Feel the boundary of your skin.
- Remind yourself: “This is my skin. This is the boundary of my house. I am the only kaitiaki (guardian) of this space.”
4. Centering Your Wairua
Place one hand on your heart and one on your belly. Feel the rise and fall.
- Affirmation: “My tapu is mine. It can be bruised, but it cannot be taken. I am returning to myself.”
5. Return to the Room
Gently name three things you can see right now that are beautiful or neutral (a leaf, a color, a shadow).
- When you are ready, stretch your fingers and toes. You are back. You are here. You are safe in this moment.
Staying Safe and Sane 