Find the Power of Presence in Turbulent Times

An Introduction to Mindfulness

Get instant access to a simple, research-backed introduction to mindfulness that shows you how to train your attention, soothe anxiety, and reconnect with what matters, in a few minutes a day.

Sign up for the Free Mindfulness Course

You’re Not “Broken” – Your Mind Is Just Overloaded

Why Mindfulness, Why Now?

Mindfulness is not another thing to fix about yourself. It’s a way to relate differently to what’s already here.

The pace of modern life pulls your attention in a hundred directions at once. It’s no wonder your mind is busy, your body is tense, and your emotions feel intense.

Mindfulness offers a different way:

Attention: training your mind to notice what’s happening right now – breath, sensations, sounds, thoughts.
Intention: choosing to turn towards your experience instead of running from it.
Presence: actually inhabiting this moment, rather than replaying the past or rehearsing the future.
Openness: meeting whatever arises – pleasant or painful – with curiosity instead of judgment.

This isn’t about becoming a perfect, perpetually calm person. It’s about learning how to be in relationship with your thoughts, feelings, and body in a kinder, more skillful way.

Amanda Salvara

integrative counsellor and coach based in New Zealand, registered with the British Association of Counsellors and Psychotherapists and is a provisional member of the New Zealand Association of Counsellors.

Amanda Salvara is a dedicated to finding what works in therapy and sharing those insights in accessible ways, online and in-person, when meeting people where they are at.
The resources available combines somatic therapy, mindfulness, Internal Family Systems (IFS), and nervous system regulation techniques to cultivate integrative wellbeing and personal growth, offering a holistic path to healing and clarity.

Attention Training for Real Life

What Mindfulness Actually Is (and Isn’t)

Mindfulness is:

✅ A practical skill set for training your attention – like going to the gym, but for your mind.

✅ A way of being with experience – not trying to fix or fight it, but learning from it.

✅ A bridge between body and mind – using sensations like breath and posture to anchor you in the present.

Mindfulness is not:

❌ A quick-fix “magic bullet” for all your problems

❌ A discipline tool to make you “behave better”

❌ A demand to “stop thinking” or “just be positive”

Mindfulness by the Numbers

Seconds it takes for an emotion to subside

Did you know it takes only about 90 seconds for an emotion to rise, peak, and naturally subside when we simply sit with it?
Neuroscience shows that when we pause, breathe, and observe what we’re feeling, without reacting, the emotional wave completes its cycle in roughly the same amount of time as watching an Instagram Reel.

Improved overall thinking ability

A review of 12 studies with 530 older adults found mindfulness can support brain health in people with mild memory problems.

It improved overall thinking by 40%, spatial skills by 25%, and long-term memory by 21%. While short-term memory and attention didn’t change, mindfulness remains a simple, low-cost way to support healthy aging.

Stress Levels Reduced and Maintained Over Time

A global study of over 16,000 adults found that even a small increase in mindfulness can cut perceived stress by nearly 50%.
Participants who completed a 6-week mindfulness program reported significantly higher calm and clarity, with stress levels dropping significantly. This means mindfulness doesn’t just feel good in the moment; it measurably lowers stress and builds long-term resilience, even through a simple online course.

In-person Mindfulness Groups

Sign up to receive updates on when in-person mindfulness classes are happening near you in New Zealand, or to discuss mindfulness led workshops in your workplace or community.

Join Our Mindfulness Journey

Embark on a transformative journey with our free mindfulness course, designed to enhance your emotional resilience and promote holistic wellbeing. Discover practical techniques for stress reduction, improved focus, and deeper self-awareness. Created by Amanda Salvara, an expert with over 15 years of experience, this course offers a comprehensive toolkit for personal growth. Sign up now to unlock a path to a calmer, more balanced life. Embrace the benefits of mindfulness and take the first step towards lasting change.