Living Holistically Through Te Whare Tapa Whā

Daina Drosbie*

In our April 2021 issue of At the Bar we republished an article from the MAS members magazine OnMAS - Well in every way outlining Te Ware Tapa Whā – The Four Dimensions of Wellbeing a concept created by Sir Mason Durie (Rangitāne, Ngāti Kauwhata, Ngāti Raukawa). The article below (originally published by Peptalk and www.peptalkmedia.com via Aki, the MAS Wellbeing Portal), explains how this concept can be successfully incorporated into every day practice.

I was in my early 20’s and I had just started my primary teaching career. Some days I would wake up with that delightful feeling where I felt a spring in my step, the colours around me seemed brighter, I smiled often, and things just seemed to flow throughout my day. But more often it would be the opposite. I felt like I had woken up ‘on the wrong side of the bed’, many things felt like a battle, I was agitated by everything in sight and I couldn’t wait for the day to end. I knew something needed to change.

Luckily as a part of my teaching degree I was introduced to a simplified version of a Māori framework, Te Whare Tapa Whā - developed by Sir Mason Durie. This was my first introduction to holistic wellbeing.

Te whare tapa whā comprises of four pillars

• Taha Tinana - our physical wellbeing

• Taha Whanau - our family and social wellbeing

• Taha Hinengaro - our mental and emotional wellbeing

• Taha Wairua - our spiritual wellbeing

The framework is centred on the concept of being structurally sound. If we think of our Hauora/well-being like a whare/house, at the bottom we are built upon our land/roots, our four walls are made up of our Taha Tinana, Taha Whanau, Taha Hinengaro and Taha Wairua.

All four walls are necessary to establish strength and symmetry, and when they do, we are at our best.

As the world advances, I have noticed that many of us are so busy with our jobs or our children that we forget to stop and be aware of what actually helps us to maintain a strong sense of well-being.

In my early 20s, I used the Te Whare Tapa Whā framework. It helped me to look at myself through gentle eyes when I was struggling, and life just didn’t seem as bright as it used to. Fast forward 10 years, it is now a measure that always brings me back to feeling and being my best self.

When my taha tinana/physical wellbeing is strong:

• I am sleeping well.

• I am exercising consistently, not too intensely and my body recovers well from workouts.

• I eat a balanced diet of mainly whole foods and have limited cravings for less nutritional foods.

Taha Tinana relates to how well we look after our physical growth and development. Often if things aren’t going so well in our physical wellbeing it can be more obvious that something needs to change. From my experience success is achieved through just starting, along with consistency. Just trying something new has been a helpful tool to finding what works.

When my taha whanau/family and social wellbeing is strong:

• I feel happy and at peace.

• I feel a sense of belonging.

• The relationships around me feel easy and light.

• I am spending my time with people who lift me up.

Taha Whanau is the health of our family. Family can mean different things to different people. There’s that saying ‘friends are the family we choose for ourselves.’ Research shows that social connectedness is just as important for our health as eating nutritionally and exercising.

When my taha hinengaro/mental & emotional well-being is strong:

• I am eating and exercising in a balanced way.

• I wake up happy to start my day.

• I can face daily challenges with resilience.

• I am putting effort into my work, the relationship with myself, and others.

• I am more grateful for the things I have in life.

Often Taha Hinengaro is characterised as just our ‘mental health’. In my opinion, there is a lack of understanding about the term and the concept. I like to think of it as our mind, how it connects to our heart, our consciousness and our thoughts and feelings. It’s about how we think which is directly related to the way we feel, act and communicate. This is important for everyone to consider, whether we feel as though we have had experience with a mental illness or not. Often the way we deal with daily setbacks that are out of our control can be a measure of the strength of this pillar.

When my taha wairua/spiritual well-being is strong:

• I am journaling regularly.

• I feel a sense of purpose.

• I feel a sense of connection and belonging.

• I am more grateful for life’s lessons, even in adversity.

• I am actively setting goals and reflecting on my progress.

Taha Wairua is known as our ‘spiritual wellbeing.’ This pillar is our life force. It’s who we are, what drives us, and a sense of purpose of where we’re going. It's different for everyone, and yes for some it may mean religion, for others it’s an internal connection-understanding ones values and beliefs, bringing about self-awareness and identity. Knowing who we are and having a sense of purpose are both directly related to our overall happiness.

Applying the 4 pillars of te whare tapa whā to build holistic wellbeing.

Over my 10-year journey in education, I have learned that it’s normal to come in and out of balance. Life is fast-paced and full of opportunities, attempting to keep up with it, and enjoy it, can often leave my Hauora a little depleted. Here are a few of my top tips to help to arrive back in alignment.

Taha Tinana/Physical Well-Being

• Joining a group exercise class.

• Cooking nutritious meals using minimally processed foods.

• Eating 2 servings of fruit and a minimum of 5 servings of vegetables each day.

• A walk in the sunshine.

• Turning my phone on aeroplane mode at 9pm to allow for a good sleep.

Taha Whanau/Family & Social Well-Being

• Cuddles from my nephews and niece.

• Sending a text to one of my family members or a friend I haven’t talked to in a long time.

• Organising a cup of tea with a friend.

• Attending a group exercise class.

Taha Hinengaro/ Mental & Emotional Well-Being

• Reading a book.

• Listening to my favourite songs.

• Meditation/breath practice-doesn’t have to be long, even 1-2 minutes but consistency gives me the best results.

• Writing.

• Journaling.

• Speaking up about my worries.

Taha Wairua/Spiritual Well-Being

• Setting goals and completing weekly reflections on my progress.

• Journaling.

• Connecting with people, being curious and asking questions.

• Time in nature by myself.

Te Whare Tapa Wha encourages a strengths-based approach to look at our holistic wellbeing.

The philosophy guides us towards being our best selves so we can manage daily stressors, overcome adversity and most importantly, live a beautiful and fulfilling life.