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If we look at Te Whare Tapa Whā as a model of indigenous hauora, it’s really clear that self-care includes all of the 4 pou: tinana tinana Body Maori | Noun , hinengaro hinengaro Mind, thought. Maori | Noun , whānau, wairua wairua Spirit, soul Maori | Noun , as well as the foundation of whenua whenua Land, or placenta Maori | Noun .

It’s worth bearing all of these parts of ourselves in mind when we’re thinking about self-care. Te Whare Tapa Whā is great tool to check if all parts of our hauora are nurtured in some way. Sometimes we just need the smallest of ideas that we can easily manage, but also make a big impact on our wellbeing.

Connecting to our culture in small ways each day supports our wellbeing because it means we’re dedicating some time to the things that are important us. Things that we enjoy as part of our identity might be:

• Following the maramataka maramataka Māori lunar calendar, calendar - a planting and fishing monthly almanac. Maori | Noun to track our energy levels and the things we enjoy – planting and fishing times for example.
• Using karakia and gratitude to begin and end our day, hui, time with special people or on special projects.
• Turning towards meaningful whakataukī whakataukī Proverb Maori | Noun to set the tone for our day or support us during challenging times.
• Taking part in kapa haka, waka ama, weaving, planting native kai, rongoā rongoā Medication, traditional Māori medicine. Maori | Noun , researching pūrākau pūrākau Myth, ancient legend, story Maori | Noun , learning whakapapa and Aotearoa, iwi or hapu history, singing waiata or oriori oriori lullaby, song composed on the birth of a chiefly child about their ancestry and tribal history Maori | Noun (performance or at home with whānau).
• Spending time at the marae around whānau or local iwi.
• Learning more te reo.
• Spending time in te taiao taiao World, Earth, natural world, environment, nature Maori | Noun and connecting with the whenua, atua and whakapapa.

Kai blends across all 4 pou of Te Whare Tapa Whā, as well as whenua. It does this by supporting our:

• Taha tinana with nutrition and energy.
• Taha wairua through karakia kai, being present and being grateful.
• Taha whānau by valuing our relationships with one another. Kai can incorporate important values such as manakitanga and whanaungatanga whanaungatanga Relationship, kinship, sense of family connection - a relationship through shared experiences and working together which provides people with a sense of belonging. It develops as a result of kinship rights and obligations, which also serve to strengthen each member of the kin group. It also extends to others to whom one develops a close familial, friendship or reciprocal relationship Maori | Noun .
• Taha hinengaro through taking the time to relax, enjoying the moment with the people you’re with.
• Connection with whenua – knowing our kai is from our whenua and acknowledging the people who planted, tended and/or harvested it.

Karakia kai 

Kua horahia te kai
Nā ngā atua i homai
Tāne mahuta
Haumia-tiketike
Rongomātāne
Tangaroa
Kia ora 

This kai has been laid out before us
Given to us by the atua
Tāne (atua of the forest)
Haumia (atua of cultivated food)
Rongo (atua of kūmara and peace)
Tangaroa (atua of the sea)

Sometimes we might only consider rongoā rongoā Medication, traditional Māori medicine. Maori | Noun when we’re sick or injured, but there are many forms of rongoā that support our oranga in a more general way, and as part of our self-care. 

Some options include:

• Romiromi and mirimiri mirimiri Massage Maori | Noun – traditional massage techniques which restore tinana tinana Body Maori | Noun balance and release tension.
• Rongoā rākau – remedies made with native plants such as kawakawa, kōwhai, mānuka and harakeke provide relief from joint and muscle aches, skin conditions and many other effects from our stress. Those who practise it are experts in understanding the medicinal properties of plants, following strict tikanga in harvesting, choosing the correct plant and ensuring the utilising optimal healing times, often aligned to maramataka maramataka Māori lunar calendar, calendar - a planting and fishing monthly almanac. Maori | Noun . 
• Te Oomai Reia – massage or massage with greenstone, wood and sea water is used to clear and open tinana energy points. 
• Sound healing – this may be through a practitioner or by practising mindfulness and tuning into the sound of te taiao taiao World, Earth, natural world, environment, nature Maori | Noun .

Department of Conservation | Te Papa Atawhai has some short and long soundscapes of our native bush, moana moana Sea, ocean, large lake Maori | Noun , awa awa River, stream, creek Maori | Noun and manu manu Bird - any winged creature including bats, cicadas, butterflies, etc. Maori | Noun . Nurture your oranga by taking some time to whakarongo whakarongo (whakarangona) to listen, hear, obey Maori | Verb .

Sound hub | Department of Conservation(external link)

Otherwise, there are recordings of works such as Jerome Kavanagh(external link) to guide sound healing using taonga puoro taonga pūoro Musical instrument Maori | Noun . Find a relaxing spot to breathe in for counts of 6 and out for counts of 8 to slow the day, our hinengaro hinengaro Mind, thought. Maori | Noun and relax as we take in the soundscape recordings.

• If romiromi, mirimiri or rongoā are practices you’d like to try, continue or become skilled in, local kairomiromi or kaimirimiri and rongoā practioners usually have connections to your local Māori health provider or marae marae Traditional Māori gathering space Maori | Noun . Some online searching and local kōrero will find you someone amazing!
• If you’re unfamiliar with romiromi, mirimiri or rongoā, kōrero with local Māori health providers and meet some local practitioners. They may agree to kōrero with your team. You could widen your network to include practitioners and organisations which will be helpful for whānau referrals.