Matariki wellness is a holistic approach to health that aligns with the Māori New Year, utilizing the Te Whare Tapa Whā framework to balance spiritual, physical, mental, and social well-being. It emphasizes utilizing the winter season for deep rest, reflection on the past, and setting intentional aspirations for the future through the star Hiwa-i-te-rangi.
What is Matariki Wellness?
Matariki, the rising of the Pleiades star cluster, marks the Māori New Year. While often celebrated with festivals and public holidays, it is fundamentally a period deeply rooted in Hauora (health and well-being). Unlike the Western New Year, which often focuses on high-energy resolutions and immediate action, Matariki wellness dictates a rhythm of slowing down, looking back to move forward, and aligning one’s internal clock with the natural environment.
In the context of mental health and lifestyle, Matariki wellness serves as a reset button. It occurs during the cold months of Hinetakurua (the Winter Maiden), a time biologically and spiritually designed for conservation of energy. By adopting Matariki principles, individuals can combat the winter blues, reduce burnout, and cultivate a sustainable mental framework for the year ahead.
Understanding Te Whare Tapa Whā During Matariki
To truly practice Matariki wellness, one must engage with Te Whare Tapa Whā. Developed by Sir Mason Durie, this model compares health to the four walls of a wharenui (meeting house). If one wall is missing or damaged, the house becomes unstable. Matariki provides a unique seasonal opportunity to reinforce each of these walls.
Taha Wairua (Spiritual Health)
Taha Wairua is often considered the most essential pillar during Matariki. This is the time to honor those who have passed on (associated with the star Pōhutukawa). From a mental health perspective, acknowledging grief and remembering ancestors provides a sense of continuity and belonging. It grounds us in our identity.
Actionable Step: Visit your urupā (cemetery) or create a small space in your home to display photos of loved ones. Light a candle and speak their names. This act of remembrance clears the spiritual path for the new year.
Taha Hinengaro (Mental and Emotional Health)
The transition into the New Year is a time for Wānanga (learning and discussion). Taha Hinengaro involves the capacity to communicate, to think, and to feel. Matariki encourages us to release the stresses of the past year—represented by the star Waipuna-ā-rangi, which is associated with rain and the washing away of burdens.
Actionable Step: Practice journaling. Write down the difficulties of the past year that you wish to leave behind. Visualize them washing away with the winter rains, decluttering your mind for new ideas.
Taha Tinana (Physical Health)
Physical well-being during Matariki is not about intense dieting or punishing exercise regimes. It is about nourishment and rest. The stars Waitī and Waitā represent fresh and salt water food sources, while Tupu-ā-nuku and Tupu-ā-rangi represent food from the earth and sky. Taha Tinana in winter requires warming, nutrient-dense kai (food) like kūmara and fish to sustain the body’s warmth.
Taha Whānau (Family and Social Health)
Matariki is a communal event. Isolation is the enemy of Hauora. Strengthening Taha Whānau means reconnecting with your support systems. It is about shared experiences, storytelling, and the transfer of knowledge between generations.
The Role of Hiwa-i-te-rangi in Goal Setting
In the Matariki cluster, the star Hiwa-i-te-rangi is known as the wishing star. It is the star to which we send our dreams and aspirations for the coming year. This offers a culturally grounded framework for goal setting that differs significantly from Western “resolutions.”
Turning “Resolutions” into “Manako” (Desires)
Western resolutions often stem from a place of deficit (e.g., “I am too heavy, I must lose weight”). Hiwa-i-te-rangi encourages Manako—heartfelt desires that stem from a place of hope and growth. This shift in perspective is crucial for mental wellness. It changes the internal narrative from self-criticism to aspiration.
How to Set Intentions with Hiwa-i-te-rangi
- Observation: Stand outside in the early morning or evening. Look toward the horizon where the stars rise.
- Verbalization: Speak your hopes aloud. In Māori tradition, the spoken word holds Mauri (life force).
- Simplicity: Focus on one or two significant aspirations rather than a laundry list of tasks.
By entrusting your goals to Hiwa-i-te-rangi, you acknowledge that while you must do the work, there are larger forces in the universe supporting your journey.
Winter as a Season for Internal Reflection
Matariki occurs in mid-winter, a season governed by Hinetakurua. In modern society, we often fight against the seasons, maintaining the same high productivity levels in July as we do in January. Matariki wellness challenges this by validating the need for dormancy.
The Biological Necessity of Slowing Down
Just as the earth rests to replenish its nutrients, our minds require periods of lower stimulation to process information and recover from stress. Ignoring the natural urge to slow down in winter can lead to Seasonal Affective Disorder (SAD) and burnout.
Practicing “Noho Puku”
The concept of Noho Puku can be interpreted as sitting silently or fasting, but in a wellness context, it also refers to digesting one’s thoughts. It is the practice of stillness. Creating a “winter wellness plan” involves scheduling downtime where productivity is not the goal. It is permission to rest without guilt.
Connecting with Whānau for Mental Resilience
Social connection is a buffer against stress. Matariki is traditionally a time when granaries were full, and whānau would gather to share the fruits of their labor. This act of coming together is vital for mental resilience.
The Hākari (Feast) as Therapy
Sharing food is a universal language of care, but in Te Ao Māori, the Hākari (feast) at the end of a ceremony removes tapu (sacredness/restriction) and returns everyone to a state of noa (neutrality/safety). This transition is psychologically grounding. Organizing a meal with friends or family where devices are put away and stories are shared is a powerful Matariki wellness practice.
Reconnecting with Whakapapa
Knowing who you are and where you come from strengthens self-esteem. Matariki is the ideal time to ask elders about family history or to share stories of ancestors with children. This strengthens the “roots” of your mental health, making you more resilient to the “storms” of life.
Integrating Hauora into Daily Life
Matariki wellness is not just for the days the stars are visible; it is about setting a precedent for the year. By balancing the four walls of Te Whare Tapa Whā, honoring our past, and setting hopeful intentions with Hiwa-i-te-rangi, we create a robust framework for mental health.
As the stars rise, take the opportunity to pause. Reject the hustle culture that demands constant output. Embrace the winter, hold your loved ones close, and step into the Māori New Year with a spirit of renewal and hope.
What are the 4 walls of health in Māori culture?
The four walls are Taha Tinana (physical health), Taha Wairua (spiritual health), Taha Hinengaro (mental/emotional health), and Taha Whānau (family/social health). Together, they form the Te Whare Tapa Whā model of well-being.
How does Matariki relate to mental health?
Matariki promotes mental health by encouraging reflection, remembrance of ancestors (processing grief), connection with community (reducing isolation), and resting during the winter season to prevent burnout.
What is the purpose of Hiwa-i-te-rangi?
Hiwa-i-te-rangi is the star within the Matariki cluster associated with granting wishes and aspirations. It is used as a focal point for setting goals and hopes for the coming year.
Why is winter important for Hauora (well-being)?
Winter is a time for conservation of energy. In Māori tradition, it is a time to retreat, rest, and learn (wānanga), allowing the body and mind to recover and prepare for the busy spring and summer seasons.
How can I celebrate Matariki wellness at home?
You can celebrate by hosting a shared meal with family, lighting a candle for loved ones who have passed, writing down your aspirations for the year, and spending time in nature observing the stars.
What foods are best for Matariki wellness?
Foods associated with the stars Tupu-ā-nuku (grown in the ground) and Tupu-ā-rangi (from the sky/trees) are ideal. This includes kūmara (sweet potato), winter vegetables, preserved birds or fruits, and fish.