Mindfulness Sessions
One-to-one sessions to help your mind settle, with simple practices you can keep using in an ordinary day. In Hamilton East or by video call, wherever you are.
30 minutes is usually all you need · $70 (NZD)
Research-backed
What a session is
We start by talking through what's on your mind: a busy patch at work, a worry that keeps going round, trouble switching off. Then I teach you one or two short practices that suit you, such as slow breathing, a body scan or a grounding exercise, and we try them together.
The aim is practical: something you can do on the bus, at your desk or before bed, not just in the session. You leave with one practice to try, and you're welcome to come back now and then to keep it going.
I'm Certified in Mindfulness Facilitation (IMMA-accredited training, Mindfulness in New Zealand).
"Notice what's happening, breathe, and choose what you do next."
AI-generated image · How I use AI
What the research says
These are the practices I teach, and the studies behind them. The effects are real but modest, and they come from practising regularly, not from one session.
Mindfulness and meditation
A review of 47 trials with about 3,500 people found that meditation programmes eased anxiety, low mood and pain a little on average, with small to moderate effects (Goyal et al., 2014).
Slow breathing
Breathing at about six breaths a minute is linked with feeling calmer (Zaccaro et al., 2018). A review of 12 trials found small to moderate drops in self-reported stress (Fincham et al., 2023).
Self-compassion
A review of 27 trials found that self-compassion exercises, such as speaking to yourself as you would to a friend, reduced stress and low mood on average, with medium-sized effects (Ferrari et al., 2019).
Where this comes from
Research-backed, modestGoyal et al. (2014), JAMA Internal Medicine; Zaccaro et al. (2018), Frontiers in Human Neuroscience; Fincham et al. (2023), Scientific Reports; Ferrari et al. (2019), Mindfulness. Most of these studies tested programmes of several weeks, so one session on its own won't do the same. Meditation can also bring up uncomfortable feelings for some people (Britton et al., 2021), so we go gently, and you can stop at any time.
First time?
What happens in a mindfulness session
Tap each step, or use Next, to see what to expect.
1. Book a time
Choose a 30-minute session on the booking page, in person in Hamilton East or by video call. For video, a Google Meet link arrives with your confirmation.
2. A short talk
We talk about what's on your mind and when it tends to get hard: falling asleep, a stressful meeting, a crowded day.
3. Practise together
I guide you through one or two short practices, such as slow breathing, a body scan or grounding, and we adjust them until they feel right for you.
4. Take it home
We pick one practice for you to try each day, and when you'll do it. A few minutes a day is plenty to start.
5. Afterwards
I send a short check-in email after your session. If you'd like to keep going, you can book again, try the free guided meditations, or use the guided recordings in the Rootcrown app.
Try it now
One minute of slow breathing
A small taste of a session. Follow the circle: breathe in as it grows, out as it shrinks.
Breathe in for a count of four and out for a count of six, six times.
Where this comes from
Research-backed, modestSlowing your breathing to about six breaths a minute is linked with feeling calmer and less stressed (Zaccaro et al., 2018). A review of breathwork trials found small to moderate drops in self-reported stress (Fincham et al., 2023).
If you feel light-headed, go back to breathing normally. All my sources →
Is it right for you?
Mindfulness sessions suit everyday stress, a busy mind, or wanting to feel more settled. They are not therapy, counselling or medical care, and I don't diagnose or treat mental health conditions.
If you're living with trauma, severe depression or anxiety, or psychosis, please talk to your GP or a registered professional before booking. Some practices can stir up difficult feelings, and they can help you choose what's right.
Sessions aren't crisis support. If you need help now, call 111 in an emergency, or free call or text 1737 any time to talk with a trained counsellor. See Wellbeing Support for more.
In Hamilton East or online
30 minutes ($70) is usually all you need. Book in person in Hamilton East, or by video call from anywhere, in New Zealand time and NZ dollars. Want to work towards a bigger change? Try Mindfulness Coaching.
Packages & Gift Vouchers
Three sessions for $330 (save $30), a monthly membership at $110, or a gift voucher from $70 that never expires.