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Moana mindful breathing & body scan

This mindfulness activity allows tamariki to check in with their emotions, while listening to the relaxing sounds of te moana. 

Firstly, the science...

Research shows that listening to beach or ocean sounds has a positive effect on our health (hauora) and wellbeing (oranga) by lowering our heart rate and promoting a sense of calm. When breathing or mindfulness exercises are combined with these sounds, the relaxation response can be intensified. Natural soundscapes also provide tamariki with a sensory connection to te taiao, reinforcing their place in the world, and building a sense of security. 

Why this activity?

This activity gives tamariki the chance to connect moana with their emotions and mindfulness. Best of all, this activity can be done whenever you are!

You'll need

Our Moana mindful breathing and body scan printout to guide this activity and your amazing tamariki

What to do

 You might use this gentle West Coast beach Soundscape to support a body scan. 

Moana mindful breathing and body scan


A nice way to connect waitā with emotions and mindfulness is through the terms tai timu (outgoing, low tide) and tai pari (incoming, high tide). Like the waves and the tides we have thoughts and emotions that come and go. This mindfulness activity uses the concept of tai timu and tai pari to release tension and reset positive energy.

  1. Sit comfortably and allow your spine to be straight and long, and let your shoulders drop. Gently close your eyes, or, if you’d prefer, simply gaze down in front of you with a soft focus.  

  2. As you sit here, notice where your body is making contact: maybe your feet touching the floor, perhaps your back on the ground against the chair, your sit bones on the chair too, or a cushion... 

  3. Notice your breath. For the next two or so breaths, follow each inhale and exhale, feeling or imagining the breath flowing into and out of your body. You might like to imagine you are sitting on a beach with the waves gently rolling in and out, just as your breath flows in and out. Hā ki roto - tai pari (incoming, high tide), hā ki waho -  tai timu (outgoing, low tide). Hā ki roto - tai pari, hā ki waho -  tai timu.

  4. Now, shift your awareness to your body, and begin to scan through the body slowly from head to toe, observing any emotions/feelings that are present for you. And if you feel anything, just notice it, it’s okay.

  5. As you breathe out, imagine the tide going out to sea. Hā ki waho - tai timu. With each breath out, let go of any tension or stress you might feel. Imagine these feelings being carried away by the waves, leaving you feeling calm and free.

  6. As you inhale, imagine the tide and waves coming back in towards the beach. Hā ki roto - tai pari. With every breath in, welcome the incoming tide and the energy it brings. Imagine every wave filling you with feelings of hope, excitement, and new opportunities.

  7. As you breathe in and out - hā ki roto, hā ki waho, listening to the waves, let your thoughts come and go without any judgement. Sit in that for a few seconds more. Take 2 more breaths deep into your tummy.

  8. Then when it feels okay, open your eyes, and bring your attention back here, and to me.

Whānau engagement

Share the soundscape link and print the activity for ākonga to take home. That way the whole whānau can benefit from some time relaxing and being mindful.

And to add to this...

For a different take on the notion of waves, check out Ngoi Waves. This awesome activity encourages ākonga to recognise and manage their own energy levels. It could be fun for tamariki to do this before and after the beach sounds mindfulness activity, to see if energy levels have changed.

Curriculum links

Health and PE Curriculum 

Personal Health and physical development: A1 - Personal growth and development

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