by Jocelyn Watkin | Jul 22, 2024 | Information |
Embrace your creativity by making earth art/nature art (This one was created by Jocelyn)
Do you wish you could simply let go and be free to try something creative – just for fun, just for you, even if just for a day? Abracadabra … your wish is granted.
Join me at the picturesque Ōtorohanga Museum for a transformative 1-day workshop where the ancient arts of tai chi and qigong blend seamlessly with making earth art in te taiao (the natural world/the environment) and with other mindfulness-based art practices.
When: Sunday 11 August 2024, 10.30am to 4pm
Where: Ōtorohanga Museum, 15 Kakamutu Street, Ōtorohanga. Refer to map: https://maps.app.goo.gl/gTwGn9w4PwijLRpA8
Participants: Adults aged 18+. Ideal for beginners.
This unique workshop is designed to help you to let go of your limits, feel in harmony with nature, and be inspired to embrace your own creative potential.
What past participants are saying: “I loved how easy it was to overcome my self-limiting beliefs about art and creativity.” – Participant in the “Awaken Your Senses” 1-day retreat, May 2024
At the workshop, you’ll:
- Learn the soothing art of tai chi and qigong to harmonize your mind and body so you can feel centred and tuned-in with the natural world.
- Experience the tactile delights of leaf rubbing to connect with nature’s textures.
- Immerse yourself in 5-senses nature journaling to become aware nature’s beauty all around you so you can let go and just be in the present moment.
- Create your own earth art/nature mandala, to feel grounded and at peace in the natural environment to further release your creativity. Weather permitting, we’ll also explore the outdoors to forage for materials to inspire your creation to help you feel more connected with Papatūānuku / the Earth Mother.
Creativity is not a ‘magic gene’ inherited by just a few. You’ll discover that everyone possesses the ability to create art that is both meaningful and delightful.
If you have ever been told you’re ‘not artistic’ or ‘not talented’ then this very special workshop is your chance to reclaim your creativity – just for you, just for fun and without limits, without judgement.
This unique workshop is jointly hosted by the Ōtorohanga Creative Conduit and Jocelyn Watkin of Kia Ora Tai Chi. Jocelyn will guide you through every activity with expert care and tuition.
Tickets: $115 per person (+ booking fees of $3.75 apply). All materials supplied including a nature journal.
Buy your tickets through the following link or cut & paste that link into your browser:
https://events.humanitix.com/adult-workshop-inspire-your-creative-flow-with-the-art-of-tai-chi-workshop-code-jwtai?fbclid=IwZXh0bgNhZW0CMTAAAR017WznEukVtg4XvNVM_sjZraRGRweUY8BMKkIvMyQk5JXA8ZEHzPdu-00_aem_AUfAfPzA0SxMT90Oxk9toD2ij4SoN-b0upPAvwMMPkie8OLPtpf1ZGOFX55DUT6_QwxUW3Rn_FIw9jz9zlAKv4D-
Come along to shake off the winter gloom and revitalize your spirit as we prepare for the renewal of Spring!
What is earth art (also known as nature mandalas or eco art)?
Symmetrical earth art design, created by Jocelyn
Earth art / eco art / earth altars / nature mandalas are temporary designs or sculptures arranged on the ground.
They are usually entirely organic as they are made out of leaves, flowers, petals, twigs, pine cones, shells, and in fact anything natural that has fallen from the trees or been released by the sea. (i.e. not usually snipped or cut).
The style or the ‘look’ of earth art is entirely up to you. It can be structured, concentric, random or eccentric in its layout.
When you forage for your earth art items/materials, they can be selected purely by chance (i.e. what you find on a particular day). Or, you might deliberately search for something in particular because it is symbolic, maybe because you are remembering someone special or a special moment in your life?
I find both the foraging and making process creative, absorbing and fulfilling. You, too, can feel this when you make your own earth art, including letting the peace and tranquility of reconnecting with nature flow over you.
For our workshop, you will arrange your earth art on tables so you don’t have to bend down or crouch on the ground.
Testimonial: “It was so much fun creating earth art … and such a beautiful & replenishing retreat day.” (Participant in the “Awaken Your Senses” 1-day retreat, May 2024)
Free-flow design for earth art, created by Jocelyn
If you need more information or if you have questions, please text Jocelyn on 027 493 9851 or use the contact form on the website: https://www.kiaorataichi.nz/contact-us/
Here are all the details of the workshop
Date and time: Sunday 11 August, 2024, 10.30am – 4pm.
Venue: Ōtorohanga Museum, 15 Kakamutu Street, Ōtorohanga. Refer to map: https://maps.app.goo.gl/gTwGn9w4PwijLRpA8
Parking: Plenty of free parking is available on the road outside the museum.
What to wear: Comfortable, loose clothing that is easy to move in, and flat-soled shoes that are comfortable for walking. Please also bring an outdoor jacket (for when you are foraging outdoors) plus a jersey or hoodie to keep warm indoors, especially as we will sit still for some of the time.
Please bring: Your lunch, pen and paper to take notes, filled water bottle and a snack
Places are limited to just 10 people.
Who is the instructor?
Jocelyn Watkin
Jocelyn combines the calming tranquility of tai chi and qigong with mindfulness-based art therapy and sensory, nature journaling to help people to embrace and develop their own creativity, reduce stress and to improve their well-being.
She is a qualified school teacher (now retired), who majored in art and English literature as part of her training. She has been doing tai chi and qigong (the breathing side of tai chi) for over 20 years.
Jocelyn completed her tai chi instructor qualifications eight years ago because she wanted to share the amazing health and well-being benefits of tai chi and qigong with others.
She is the founder and director of Kia Ora Tai Chi and registered as a group exercise provider (with own choreography) with the New Zealand Register of Exercise Professionals (REPs).
Testimonial: “I really enjoyed your style, Jocelyn. Friendly, caring, informative and non-judgemental. You made me feel relaxed and welcome. Thank you.” (Participant in the Stardome mini-retreat, March 2022)
What is qigong (pronounced chee-gong)?
Qigong breathing is healing and liberating
For thousands of years the Chinese have had a secret. A secret that helps to increase longevity and assists the body to heal from injury, illness and trauma.
That secret is qigong – a deep, meditative breathing and movement exercise that connects the mind to the body.
The main reasons why people learn qigong are to manage and reduce stress, and improve their overall health and well-being.
Qigong is about releasing stress, not suppressing it. Through special qigong breathing you can learn how to let go of stress so you can enjoy more of the good and creative things in life.
What is sensory or 5-senses nature journaling?
Sensory journaling
With sensory journaling, you focus on your five senses to tune into and enjoy the world around you. It’s a pleasant adventure in noticing, savouring and to feel truly alive.
It can be done anywhere – on your deck, garden, street, or even near an open window!
Journaling is not just writing. You can draw, doodle, trace around objects, etc, as part of focusing with each of your five senses: sight, hearing, touch, smell and taste.
This type of journaling helps you to calm your mind and to relax into the present moment, which will help you to reduce worrying, relieve anxiety and to begin to live the life you really want.
Jocelyn learned about the power of journaling when recovering from post-traumatic stress nearly 25 years ago. It enabled her to break the grip that stress had on her and also freed her thoughts to plan for a better and different life.
Testimonial: “Jocelyn was very relatable because quite often what was being taught had been used by her in real life.” (Participant in the Stardome mini-retreat, March 2022)
Cancellation policy
The workshop must be paid for in full to reserve your place.
Refunds are available through Ōtorohanga Creative Conduit up to four days prior to the workshop. Not refundable if less than four days prior to the workshop.
In the unlikely event that Ōtorohanga Creative Conduit cancels the workshop, you will be refunded in full.
COVID-19 policy
Please do not attend if you are sick or have cold or ‘flu-like symptoms.
All participants will need to respect the need for social distancing at all times during the workshop. Anyone is welcome to wear a face mask if they wish. There will not be any paired exercises or touching by others.
The room will be well-ventilated and hand sanitiser will be provided.
We will abide by the NZ Government’s health advice and regulations as they apply at the time of this workshop
Jocelyn (the instructor) has been fully vaccinated for Covid-19.
I would love you to join me for this immersive workshop, which will inspire your creative flow with the art of tai chi.
Earth art, created by Jocelyn
Earth art, created by Jocelyn
by Jocelyn Watkin | Mar 16, 2024 | Information |
This retreat was held on 4 May 2024. At this stage, a date for the next retreat has not been scheduled.
For more information about the type of retreats held, please refer to the description below about the “Awaken Your Senses Retreat”, which was held on 4 May 2024.
Awaken your senses retreat: A day of tai chi, nature and connection
Flowers at the Auckland Botanic Gardens
Where: The Logan Campbell Building, Auckland Botanic Gardens, Manurewa
When: Saturday 4 May 2024, 8.45am to 3.30pm. Please arrive between 8.30 – 8.45am
Join me in these beautiful gardens to learn how to relax, let go of stress and feel truly alive with the healing power of tai chi and qigong (pronounced chee-gong).
You’ll also discover how to reconnect with nature by creating your own earth art/mandalas, feeling the tactile delights of leaf rubbing, and liberating all of your senses with nature journaling and the tastes and aromas of the herb gardens.
This retreat is organised and led by Jocelyn of Kia Ora Tai Chi and please contact her to RSVP or to check any of the exciting details. (It is not organised by the team at the Botanic Gardens.)
This very special one-day retreat is for you, if you:
- Long to spend time in lovely gardens? Imagine how uplifted you will feel when surrounded by colourful blooms and lush greenery, with the springy grass beneath your feet, the fresh air on your face, and the rejuvenating aroma of native bush? Absolutely, and you can experience all of this because you’ll be immersed in the serene beauty of the 64 hectares (156 acres) of the Auckland Botanic Gardens.
Check out the Chinese garden in the Auckland Botanic Gardens
- Wish you could let go of stress and gain more life, more energy? Yes, wouldn’t that be amazing? Good news – it’s all possible through the restorative power of tai chi and qigong. I’ll lead you through a unique set of movements that will help you to release stress and cultivate more self-healing energy. It is as easy and natural as the trees letting go of their leaves in autumn so they can burst into new life in spring.
We’ll do restorative, self-healing tai chi and qigong together.
- Can’t wait to truly connect with nature and to awaken all of your senses? This retreat is the connection you are looking for if you want to blossom with new experiences and new beginnings as you:
- sample the delights of the edible garden/herb garden,
- feel nature’s patterns with leaf rubbing,
- tap into all that nature can offer with 5-senses journaling, and
- learn how to create earth art/mandalas
Symmetrical earth art design, created by Jocelyn
Free-flow design for earth art, created by Jocelyn
You’ll get to take home all of the above ‘feel good’ vibes, along with:
- The feeling of having a tranquil, garden sanctuary within you.
- The know-how on how to reduce stress and calm your mind at any time, and to keep that ‘inner sanctuary’ of yours connected with mother nature/Papatūānuku.
- A nature journal.
- A set of journaling pens.
- A foraging bag so that you can continue to collect nature’s taonga/treasures when at home.
Open to anyone aged 18+, who is seeking to reduce stress, rejuvenate their body, reset their mind and renew their spirt. Ideal for beginners.
To RSVP, or if you have questions, please text Jocelyn on 027 493 9851 or use the contact form on the website: https://www.kiaorataichi.nz/contact-us/
Tickets: You can buy tickets through Eventbrite using your credit card. Or you can arrange payment by online banking – the account number will be provided once you RSVP.
Please note: The amount paid is non-refundable if you change your mind or are unable to attend. However, a credit may be provided in special circumstances. If the organiser (Kia Ora Tai Chi) cancels the retreat, a full refund will be provided. Please refer to the cancellation policy below.
Here are all the details of the retreat:
Retreat date and time: Saturday 4 May, 2024, 8.45am – 3.30pm. Please arrive between 8.30 – 8.45am.
Venue:
Logan Campbell Building (in the gardens)
Parking: Plenty of free parking in botanic gardens carpark.
What to wear: Comfortable, loose clothing that is easy to move in, and flat-soled shoes that are comfortable for walking. Please also bring a jersey or hoodie to keep warm, especially as we will sit still for some of the time.
Please bring: Your lunch, pen and paper to take notes, filled water bottle and a snack
Places are limited to just 12 people.
Who is the instructor?
Jocelyn Watkin
Jocelyn has helped people of all ages and abilities to reduce stress and improve their overall health, fitness, balance and well-being with qigong and tai chi since 2003.
She also teaches restorative, sensory and nature journaling to further help people to manage and relieve stress.
Jocelyn recently discovered mindfulness-based art therapy, such as creating earth art and leaf rubbing, which she found both helpful and liberating when recovering from post-pandemic stress and anxiety.
She has numerous tai chi and qigong instructor qualifications and also a New Zealand Diploma of Teaching. She has written three books and has worked as a freelance journalist
She is the founder and director of Kia Ora Tai Chi and registered as a group exercise provider (with own choreography) with the New Zealand Register of Exercise Professionals (REPs).
Testimonial: “I really enjoyed your style, Jocelyn. Friendly, caring, informative and non-judgemental. You made me feel relaxed and welcome. Thank you.” (Participant in the Stardome mini-retreat, March 2022)
What is qigong (pronounced chee-gong)?
Qigong breathing is healing and liberating
For thousands of years the Chinese have had a secret.
A secret that helps to increase longevity and assists the body to heal from injury, illness and trauma.
That secret is qigong – a deep, meditative breathing and movement exercise that connects the mind to the body.
The main reasons why people learn qigong are to manage and reduce stress, and improve their overall health and well-being.
Qigong is about releasing stress, not suppressing it. Through special qigong breathing you can learn how to let go of stress.
What is sensory or 5-senses nature journaling?
Sensory nature journaling
With sensory journaling, you focus on your five senses to tune into and enjoy the world around you. It’s a pleasant adventure in noticing, savouring and in feeling truly alive.
It can be done anywhere – on your deck, garden, street, or even near an open window!
Journaling is not just writing. You can draw, doodle, trace around objects, etc, as part of focusing with each of your five senses: sight, hearing, touch, smell and taste.
This type of journaling helps you to calm your mind and to relax into the present moment, which will help you to reduce worrying, relieve anxiety and to begin to live the life you really want.
Jocelyn learned about the power of journaling when recovering from post-traumatic stress nearly 25 years ago. It enabled her to break the grip that stress had on her and also freed her thoughts to plan for a better and different life.
Testimonial: “Jocelyn was very relatable because quite often what was being taught had been used by her in real life.” (Participant in the Stardome mini-retreat, March 2022)
Cancellation policy
The workshop must be paid for in full to reserve your place.
All payments are non-refundable but, if you can’t attend, you can nominate a friend, colleague or family member to take your place.
Please do not attend this workshop if you have Covid or you have a cold or ‘flu-like symptoms. In this instance and if you can’t find someone else to take your place, you will be provided with a credit towards another Kia Ora Tai Chi workshop, retreat or class.
In the unlikely event that Kia Ora Tai Chi cancels the workshop, you will be refunded in full.
COVID-19 policy
Please do not attend if you are sick or have cold or ‘flu-like symptoms.
All participants will need to respect the need for social distancing at all times during the workshop. The venue is a reasonable size and there’ll be plenty of room for everyone to spread out. There will not be any paired exercises or touching by others.
The room will be well-ventilated and hand sanitiser will be provided.
We will abide by the NZ Government’s health advice and regulations as they apply at the time of this retreat
Jocelyn (the instructor) has been fully vaccinated for Covid-19.
To RSVP, or if you have questions, please text Jocelyn on 027 493 9851 or used the contact form on the website: https://www.kiaorataichi.nz/contact-us/
Come join me at my ‘Awaken Your Senses’ retreat for an immersive day of transformation and rejuvenation.
Earth art, created by Jocelyn
Earth art, created by Jocelyn
by Jocelyn Watkin | Feb 20, 2024 | Information |
Huia Lodge Discovery Hub, Cornwall Park
The Huia Lodge Discovery Hub, in beautiful Cornwall Park, is staying open late on Friday 22 March 2024, and everyone is invited!
Energize your body and soul at this FREE Huia Lodge Late event from 5 – 7pm. I’ll be part of vibrancy with my rejuvenating, 15-minute tai chi drop-in sessions during the evening.
Join me on Friday 22 March to shake off the week’s stress so you can embrace a fun evening with lots of other activities, performances and exhibitions.
Location: Huia Lodge Discovery Hub next to the Cornwall Park Bistro (the old tea kiosk).
Address: Michael Horton Drive, Cornwall Park, Auckland 1051. Refer to Google street map: https://maps.app.goo.gl/m85TZUQmcFVPQVZC7
If you are coming to the park with a vehicle, the parking closest to the Huia Lodge Discovery Hub is ONLY accessible from the Greenlane Road West entrance to the park.
The event is organised by the park’s events team. You don’t need to book or register. This event is FREE. Just come, bring whānau and friends and enjoy the fun.
Find out more
by Jocelyn Watkin | Sep 22, 2023 | Information |
Please note: From 5 June 2024, the class for new beginners will be held only on Wednesday evenings.
Adults of any age and ability are welcome to join the tai chi and qigong (pronounced chee-gong) evening class for beginners, from September to December 2023. Please RSVP before you attend by texting or phoning Jocelyn on 027 493 9851 or use the Contact Form.
Classes are every Monday (NOW WEDNESDAY) evening 6.30 – 7.15pm (except for public holidays and over the Christmas/New Year period). Your first class is free and please arrive for this class between 6.15 and 6.29pm.
The venue is the St Elizabeth’s Church hall, which is located at 182 Finlayson Avenue, Clendon, Manurewa, Auckland 2103. There is free parking on site. Please refer to this map: https://goo.gl/maps/eLgqq5bHz4ATjBok9
What to wear: Please wear loose comfortable clothing and bring a something warm like a hoodie, jumper, cardigan, etc. Please also wear flat-soled shoes (such as sneakers, trainers or tennis shoes). Please also bring a bottle of drinking water.
Facemasks may be required: Depending on levels of Covid or the ‘flu in the wider community, it may be necessary at certain times to wear a facemask on arrival and when talking with others. If it is safe to do so, you can remove your facemask during classes if you wish, as long as we can all physically distance ourselves. (Please refer further below for other Covid safety requirements.)
What to expect: All of the classes begin with a sequence of easy, flowing, warm-up exercises which are low impact and gentle on your joints. These exercises are designed to improve your balance, overall health and core strength.
Then, Jocelyn and her team of instructors will guide you through health-boosting qigong (pronounced chee-gong) movements and/or a tai chi form – a series of linked postures and steps, which are also designed to strengthen your leg and core muscles and improve balance. The steps are performed in a slow, focussed manner and accompanied by deep breathing (known as qigong, which means ‘breath work’ and ‘energy work’). You can find out more about qigong and tai chi here: https://www.kiaorataichi.nz/tai-chi/
If possible, please attend classes every week. If you miss a class, please commit to practicing at home to keep up with others in your group and to receive the full health benefits of tai chi and qigong. Regular practice can help improve strength, health and balance, reduce stress and lower blood pressure. Read more about the health benefits.
Pricing:
- Your first class is free.
- After the free class: Prices range from $10 to $15 per class (depending on how many classes are purchased in advance).
If you’d like more information or to RSVP, please text or phone Jocelyn on 027 493 9851 or please use the Contact Form.
Covid, colds and influenza protection requirements when attending classes:
- Please stay at home if you have Covid or whenever you have a cold or flu-like symptoms or if someone in your household has Covid or the ‘flu. You are not charged for missed classes under these circumstances.
- About face masks: Some of the current students are immuno-compromised. As such, everyone in our tai chi group has decided to help and support their fellow students who are less fortunate with their health. Whenever there are high levels of Covid-19 and ‘flu in the wider community, ALL have AGREED to wear high quality facemasks on arrival and when chatting to others before the class starts/after the class finishes. This is regardless of any lesser requirements recommended by the NZ Government. If you do not think it is necessary to wear a facemask or you don’t want to wear one, your best option is to join a different tai chi group.
- If you wish, you can remove your mask during the class, as long as it is safe to do so and we can all physically distance ourselves.
- Anyone who wants to keep wearing a mask throughout the class is welcome to do so and their views/wishes are respected by others.
- The hall will be well-ventilated as the doors open in ALL weathers, so please wear layered clothing to keep warm.
- All instructors are vaccinated, including with all boosters.
If you’d like to have a kōrero (chat) or to RSVP, please text or phone Jocelyn on 027 493 9851 or please use the Contact Form.
The above map shows the location of the evening classes in St Elizabeth’s Church hall. The entrance to the hall and the parking is at 182 Finlayson Avenue, Clendon, Manurewa, Auckland 2103.
Please text or phone Jocelyn on 027 493 9851 for more information about any of her classes, courses, workshops or retreats. Alternatively, please use the Contact Form to get in touch.
Tai chi and qigong are easy, fun and really great exercises, which are good for your body and helpful at reducing stress. If you are unable to stand for very long, Jocelyn and several of her assistant instructors can teach seated tai chi and qigong, which you can do alongside the rest of the class.
All tai chi classes are approved with the BIG TICK for the Community Group Strength and Balance Programme so you can “Live Stronger for Longer”.
What is tai chi and qigong? Often described as “moving meditation”, tai chi is an ancient Chinese martial art and exercise programme that combines mental focus with deliberate and relaxed movements that are gentle on your joints. It is sometimes referred to as “taiji” or “tai chi chuan”.
Tai chi is a subset of the much older practice of qigong, which is a deep breathing and meditative exercise. In Chinese, the word is made up of two characters: ‘Qi’ = air, breath and life energy; and ‘gong’ = working hard to develop a high skill level. Therefore, qigong means: ‘the skill of getting more breath, energy and life’.
Read more about the health benefits of tai chi and qigong.
Please text or phone Jocelyn to have a kōrero: 027 493 9851. Alternatively, please use the Contact Form to get in touch.
by Jocelyn Watkin | Jul 4, 2023 | Information |
In addition to Matariki this year, July is also Mindfulness Month.
Together, they make a good combination:
- Matariki is a time of remembrance, joy and peace.
- Mindfulness Month is about finding peace in the present, while raising funds to help the Mental Health Foundation of New Zealand (the foundation) advocate for a brighter future for everyone in Aotoeroa/NZ
During July 2023, I will teach three mindful and restorative sessions and donate my time as a fund-raiser for the foundation. Instead of paying me for a session, I hope you will consider donating to the foundation instead.
The sessions all have connections to the three key principles of Matariki as follows:
- Remembrance: Online, Tuesday evening 11 July 2023, 6.30 – 7.15pm, by Zoom: Mindful, restorative journaling. Remembering our ancestors/tūpuna and lessons from the past can help us to reduce stress today and into the future.
- Celebrating the present: Outdoors, Friday 14 July 2023, 11am – 11.45am, Tai Chi in the Park for the official Matariki holiday. This will be held at Kauri Point Reserve in Wattle Downs, Manurewa, which is at the end of a street called “Moor Park”. Refer to map: https://goo.gl/maps/MZHeqttC5rBeL6mu9 This session will be weather-dependent. If the ground is too wet or the weather doesn’t co-operate, please look for the cancellation notice on the Kia Ora Tai Chi facebook page: https://www.facebook.com/kiaorataichi/
- Looking to the future/learning new skills: Online, Thursday evening, 20 July 2023, 6.30 – 7.15pm, by Zoom. Create a calm and centred universe within you with “Out of this World Qigong”. This date also happens to be the 54th anniversary of the moon landing (20 July 1969).
If you’d like to take part in these sessions or if you’d like to enable a friend or family member to attend, please make a donation to the foundation on my fund-raising page for Mindfulness Month: https://mindfulnessmonth.co.nz/jocelyn-watkin
My sessions usually sell for $10 – $15 per person, per session. However, any amount will be very welcome. Even just $1 will make a difference, as every bit counts.
Once you’ve made your donation, please let me know by texting me on 027 493 9851 or email me or use the contact form on the Kia Ora Tai Chi website. I will then email you the Zoom links for the two online sessions.
Of course, you can still donate even if you choose not to participate in any of the sessions.
Why am I doing this? Several years ago, I was diagnosed with post-traumatic stress (PTSD). I was fortunate to have full support and arohanui (lots of love) from my husband, family and friends, professional care from my doctor, and was able to fully recover.
Restorative journaling was a key part of my recovery. The mindful process of journaling enabled me to break the hold stress had on me and free my thoughts to plan for a better and different life.
Later, tai chi and qigong helped to complete healing process as I learned how to use both of these skills to reduce stress on a daily basis, rather than let it build up.
Here is the link to my fundraising page: https://mindfulnessmonth.co.nz/jocelyn-watkin
Whatever you decide to contribute, thank you so much for your commitment to the foundation and to all New Zealanders in need of support with their mental health. You can find out more about where the money goes in this link: https://mindfulnessmonth.co.nz/whereyourmoneygoes
There are some great resources available for free on the Mindfulness Month website. You can explore them here: https://mindfulnessmonth.co.nz/resources
If you need help and support, you can call any of the phone numbers listed here for free: https://mentalhealth.org.nz/helplines
