Pāhonoa te oro

asks nothing from you; it simply exists. Let that sound guide your breathing, slow and steady, in and out… in and out… With every breath, your body becomes more relaxed, more heavy, more calm. Any thoughts can slowly drift away; there is no need to follow them. Just let them pass, like clouds in a quiet sky. Now imagine you are walking slowly through a peaceful place, along a quiet path surrounded by nature. The air is cool, fresh, and gentle. You can hear soft sounds—leaves moving, a distant