Depression Module
Reconnecting with Light
These five gentle exercises are designed to support emotional clarity, energy restoration, and reconnection with your inner light. Rooted in somatic, cognitive, and energetic healing approaches, this module invites you back to presence, one small step at a time.
Grounding Through the Body
Purpose: Reconnect with the body and the present moment to reduce emotional fog.
- Sit or stand barefoot if possible.
- Close your eyes and take a few deep breaths.
- Visualise roots growing from your feet into the earth, anchoring you.
- With each exhale, imagine heaviness draining into the ground.
- With each inhale, draw up calming energy from the earth into your body.
Duration: 5–7 minutes
Tip: Pair with soft instrumental music or nature sounds.
Name It to Tame It
Purpose: Build emotional clarity and self-compassion through conscious labelling.
- Pause and check in: “What am I feeling right now?”
- Write down 1–3 emotions without judgment.
- Next to each, write: “It’s okay to feel this.”
- Add one gentle intention (e.g., “I choose to hold myself gently today”).
Duration: 5 minutes
Tool: Include a printable or digital reflection sheet.
10-Minute Sunlight Walk
Purpose: Stimulate serotonin and shift energy through light and gentle movement.
- Go outside during daylight, ideally in the morning.
- Walk slowly, noticing your steps, the breeze, and the light.
- Silently affirm: “Each step brings me closer to light.”
- End by placing a hand on your chest and thanking yourself for moving.
Duration: 10–15 minutes
Tip: Encourage consistency over perfection.
Shift One Thought
Purpose: Create a small but powerful mindset shift to open a new emotional direction.
- Notice a recurring negative thought (e.g., “I can’t do anything right.”)
- Gently ask: “Is that absolutely true?”
- Write a softer version: “I’m doing my best today.”
- Speak it aloud and breathe into it for 60 seconds.
Duration: 3–5 minutes
Tip: Include this in a daily “mental hygiene” routine.
Light-in-the-Heart Visualisation
Purpose: Cultivate hope and emotional warmth through imagery.
- Sit quietly with your hands over your heart.
- Visualise a small light glowing inside your chest, soft, golden, gentle.
- With each inhale, imagine it growing brighter.
- Whisper silently: “There is light in me, even when I don’t see it.”
- Stay with the image for 5 minutes.
Duration: 5–7 minutes
Tip: Use this before bed or on especially low days.
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