At Mazwi Holistic Institute, meditation isn’t just a practice—it’s a pathway to reclaiming presence, clarity, and inner peace. Our approach blends time-honored techniques with culturally conscious, accessible instruction designed for individuals from all walks of life, especially those navigating recovery, trauma, or stress.
We offer guidance in a range of practices that promote mindfulness, emotional resilience, and holistic healing. Each session is led by instructors grounded in lived experience and professional training, committed to helping you cultivate a sense of safety within your own body and mind.
Because too many people have been taught to survive chaos but not how to return to themselves. We teach to restore that connection—to help folks slow down, breathe deep, and remember they are more than what they’ve been through.
The 4-8 Breath
A foundational practice that involves inhaling for 4 seconds and exhaling for 8 seconds. This intentional breathing pattern activates the parasympathetic nervous system, inviting calm, presence, and focus. Practiced regularly, it becomes a powerful tool to anchor you in the moment—less than 2 minutes, three times a day, can change your nervous system and your life.
Sum Wahh Mantra Meditation
A vibrational, sound-based meditation developed by MHI’s founder, this mantra centers the phrase “Sum Wahh”—a call to alignment, peace, and higher awareness. Participants are guided to quietly or silently repeat the mantra to harmonize mind, body, and spirit. This method can be especially grounding for those who find silent meditation difficult.
Body Scan Meditation
In this guided process, we invite you to turn inward with nonjudgmental awareness—bringing attention to each part of the body. Whether seated or lying down, this meditation helps release tension, deepen awareness, and reconnect you to your physical presence.
Other Mindfulness & Meditation Practices
We also offer instruction in:
Mindful Walking and Movement
Breath Awareness
Emotion-focused Mindfulness
Guided Visualizations
Silence and Stillness Practices
Compassion and Loving-Kindness (Metta) Meditation
Whether you’re new to meditation or returning to it after a break, we meet you where you are. Our instructors can also customize approaches to suit different learning styles, cultural identities, and therapeutic needs. No lotus position required—just a willingness to show up.
Mondays from 6 PM – 7 PM (EST)
Reconnect with yourself in real time. Led by a certified instructor, our weekly Zoom meditation class introduces practices like the 4-8 breath, mantra work, and body-based mindfulness techniques in a supportive, down-to-earth space.
