In Conversation

Ambassador Sarah Tanner Talks Wellness Practices & Sound Healing

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"Get outside, in nature. Busy spaces have a lot of frequency being thrown around, this is why it can often feel exhausting going to a mall or space with lots of people. Natures energy is always healing."

- Sarah Tanner

Meet Sarah Tanner. She's one of our incredible brand ambassadors at Harker Herbals - A kiwi mum, entrepreneur, wellness guru, recipe developer, educator and so much more.

We are so delighted to share this interview where Sarah shares some of her simple tips to reduce stress, find balance and increase the calm in our lives. She shares her journey and the powerful tools that she has discovered that have helped her along the way.


Kia ora Sarah, thank you so much for joining us! Can you tell us a bit about yourself?

Thanks so much for having me, it’s a pleasure to be here with you. My journey has been such a mixed bag. My first business that I started in my late twenties was a beauty therapy clinic that I had for eight years, so I began by helping people feel better about their outisde. I then fell head over heels for organic wholefoods, and started my second business when my daughter was just a toddler, an organic smoothie delivery service, which then morphed into an organic café...this was the four year chapter of helping others feel better on the inside. Since the start of 2018 I have focused on my personal brand which involves working with wonderful kiwi companies in the organic and wellness space. Over the past few years I have integrated sound healing and more esoteric offerings into my brand which, I like to think as helping people feel better about their soul side.

How would you describe your approach to wellness? What is your health and wellness philosophy?

The best word to describe it is holistic. I believe in many modalities that help me be my best. There is no cookie cutter approach that I have thought, oh yes, this is it, this is all I need to do. It has literally been my lifetime of reading, listening, watching and learning, which has built my approach that works for me. I am still learning.

What does a typical day look like for you?

I have an 11-year-old girl, who really drives the morning. She wakes up super early so it really is all about her and getting her set up for the day. Once I drop her to school, I like to do my movement. Gym, boxing, yoga, taking the dog to the park, whatever I fee like that day. Then more often that not it’s a trip to the supermarket to get ingredients for some client recipe development I might be doing that day. Then it’s into the kitchen to make and create content based around it. Then editing, and sending off to the client. Honestly, majority of the working day is spent on the phone. Messaging, posting, editing, filming, organising events, making new connections. A must is to always include a meditation with my music. I love to play the frame drum and shruti box, sometimes chant, sing or just play. This is medicine for me. Then it’s time to pick up Stella, and attention is back to her again. Usually an afternoon sport activity with her, and then home to make dinner. It’s clear this is why I love doing wellness events so much because it gets me out of this daily routine, out of the house, off the screens, and connecting with people in real life!

Do you have a morning and night-time wind down routine?

Morning is all about Stella at the age she is at, and being an only child. I know there will come a time that it won’t be this way, so I try not to get too hung up about seeing other people and their serene morning routines! I get my wind-downs during the day, and if I can, another meditation at night.

Is there anything you prioritise each day to feel your best?

Movement, and music. Beautiful food is pretty much a given as I am often making it for content anyway. I have taken to listening to recordings of my affirmations with my music on the headphones while I run which has been a gamechanger.

How do you find 'balance' in your life?

The reality is that sometimes I don’t. Some days I feel completely overwhelmed with being a mum, and doing all the things. For me, I just need to have the tantrum, release it and move on. This is why I am so drawn to the healing aspect of sound, breath, and meditation. A healthy homecooked meal doesn’t shift my mood as quickly as some inner reflection, so I suppose that’s the completely checking out of the outside, and tuning in.

Is there a stress relieving practice you feel makes the biggest impact?

Sound! It has the most fantastic effect. When I host the sound events, I get such a thrill from people telling me about their different experiences. The fact is that we are all energy and frequency, it is no wonder that these musical frequencies have such power. To clarify, when I say “sound”, I am referring to my collectipn of sound healing instruments...the crystal singing bowls, Native American flute, frame drums, and shruti box. They are all at very specific sound wave frequencies that have been proven to create the most beautiful relaxing response on the body and nervous system.

Can you share your top 3 "lifestyle habits" that you believe will help others experience less stress and more calm in their lives?

  1. The simple act of allowing ourselves to stop. Put the phone down, step away from all the distractions and things pulling our attention away...from our self.
  2. Get outside, in nature. Busy spaces have a lot of frequency being thrown around, this is why it can often feel completely exhausting going to a mall or space with lots of people. Natures energy is always healing.
  3. Do things for you! This might be making a delicious healthy meal, enjoying a coffee in a café just to yourself, getting a massage, whatever floats your boat. I can only speak from personal reference as a working mum, but it’s not often we actually ask ourselves, “what do I need today”. It’s like everyone and everything else gets priority and we can get to the end of the day thinking “what about me?!” There's a fabulous book called The Artists Way and it talks about the concept of a personal date with yourself each week. It doesn’t have to be extravagant, a simple visit to some local gardens, art gallery or an extra-long browse in your favourite bookshop could be just the thing.


    5 quick-fire questions:

    1. Coffee, tea or matcha? Coffee in the morning, matcha in the day and tea at night!
    2. Earlier riser or late to bed? Often both!
    3. Favourite way to move your body? As many ways as possible.
    4. Favourite food? At the moment, asparagus!
    5. One supplement you can’t live without? The Vitamin C from Harker Herbals, and Stress Relief!


      Do you have any upcoming events or retreats planned?

      Yes, Inner child and sound events with my incredibly talented friend Emily Brewer, a sound and nutrition event in November with the amazing Renee Rigden and a retreat in Queenstown on the horizon for 2024 with Emily. There will be many more on the horizon but those are locked in for now.

      What is your goal for people who attend your workshops?

      To truly connect with themselves. Sometimes it has been a really long time that people have done this. Like I mentioned earlier, that concept of allowing ourselves to stop. It can feel so selfish, but it is critical to be able to show up for others as our best. There are no two events the same. It is in my nature to help people, so the fact that I can share what helps me with others is really a gift.

      Parting wisdom - What is one thing that has shaped who you are today that you “wish you knew 10 years ago”?

      To let go of trying to control outcomes. In this past year particularly, it has hit home that literally the only thing in my hands is myself.

      "Let it go and trust the flow!"


      Zen Chia Pot Recipe


      This recipe makes 5 or 10 mini portions

      Here's what you'll need...

      • 8-10 dried mango cheeks, soaked in enough hot water to cover, it only needs about 20 minutes to soften
      • 1 cup coconut cream
      • Juice of 1 orange
      • 1-2 TBS maple syrup, depending on how sweet your tooth is!
      • 3 tsp Harker Herbals Stress Relief
      • 1 tsp turmeric powder
      • 3 TBS chia seeds
      • Yoghurt, muesli, fruit, or any other toppings you would like
      • In a blender place all the ingredients along with 1 cup of the mango soaking water, whiz until silky smooth.
      • Transfer to a container and stir through the chia seeds.
      • Place in the fridge to set, ideally overnight, and enjoy!