Hey there,
I'm Susan,
And I'm really glad you pressed play on this track.
I want to start out by acknowledging where you might be right now.
When low mood or depression takes over,
Energy drops,
Motivation evaporates,
And even the smallest task can feel like climbing a mountain.
If you're feeling heavy,
Exhausted,
Or stuck today.
I get that.
You don't have to pretend otherwise here.
My hope for this track is to offer a short guided walk together.
A chance to foster just a small bit of movement.
Just for the record.
If your tank is completely empty today,
And even putting on shoes feels like too much,
Please stay right where you are.
Just being here,
Listening,
Is a genuine place to start.
It is enough.
You can let me do the moving for you today.
However,
If you do feel up to taking a few steps with me,
Whether that's outside,
In your yard,
Or just pacing slowly down a hallway inside,
I'll be with you every step of the way.
You don't need to worry about the time or where to go.
I'll keep track of us and I'll let you know when we hit the halfway mark so you know when to turn around and start heading back.
Make sure you're dressed comfortably for the weather today.
And please let someone know where you're going.
If it's dark or late where you are,
Please save this for the daylight hours.
Depression often makes us feel like we have no control over anything.
Choosing to keep yourself comfortable and safe right now,
Even small choices like these are tangible ways of taking your agency back.
Alright.
Put your shoes on.
Grab a coat if needed.
Press pause if you need a moment to do that.
And I'll be right here when you're ready.
Okay,
So let's go for a walk together.
I'm really glad you're here doing this with me.
It might have taken an incredible amount of effort just to open this app.
And then to see this trap.
And then to press play,
And then to say,
Heck yeah,
And step into motion.
So if no one has told you this yet today,
Let me be the first.
I get how hard that was,
And I'm really glad you're here listening or walking with me.
We aren't rushing anywhere,
So if okay,
Set a pace that feels comfortable.
One that's completely doable for your body right now.
See if you can just notice the sound of your feet on the ground as you walk.
As your left foot meets the ground.
And then your right foot.
This simple back and forth rhythm.
Just noticing that right left rhythm.
Our feet taking turns.
Right and then left that back and forth movement,
At least in psychology,
Is referred to as bilateral stimulation.
It works like a gentle pendulum for your brain.
Taking the sharp edges off heavy thoughts and helping a frozen nervous system slowly wake up and find its rhythm.
Left and then right.
Left and then right.
Notice how your eyes tend to naturally move back and forth as you walk as well.
Kind of like your own built-in security measure to make sure you don't walk into anything.
Just letting your eyes wander.
Noticing what's around you.
Taking in the colors.
Listening for any sounds nearby or in the distance.
See if you can.
Count.
And name.
The different sounds that you hear.
Notice what the sky looks like right now where you are.
And just feeling the surface beneath your feet with each step.
Right then left.
And noticing the temperature of the air on your skin.
Sometimes when living with depression.
A story can subtly seep in and take over.
It's a story that might tell you things like,
You've stopped moving forward.
Or that everyone else somehow got a map to life except you.
If a thought like that is present right now.
Please know that's just the voice of depression talking.
It's a symptom,
Not the truth.
You don't need to believe or follow every thought that you think.
And you are not alone in hearing the thoughts of depression.
In reality,
None of us got a map.
We're all just figuring it out as we go.
You are moving at the exact pace you are capable of right now.
And that is more than enough.
Right about now,
We've reached our halfway mark.
So wherever you are.
When it's okay,
Turn around and let's start our walk back.
As you turn.
See if you can take a moment to acknowledge what you just did.
You got up and you started moving.
This is so much more than physical movement.
It took real effort to get here,
And you initiated action anyway.
What you're doing right now is taking a step toward yourself.
Step by step.
Right then left and breath by breath.
As we head back.
Your mind might try to throw some old habits at you.
Those familiar,
Harsh thoughts so common to depression.
Words like.
.
.
But this wasn't far enough.
I should be able to go faster.
Other people can do so much more.
If you notice thoughts like that surfacing.
Would it be okay to notice them without trying to fight them?
Without trying to push them away.
You don't have to believe them.
You could try treating them just like noisy background traffic.
Just acknowledging the noise.
Letting it pass.
And bringing your focus right back to the simple sound of your feet on the ground.
And right.
And right.
This step.
And then the next step.
Maybe noticing again the colors around you now.
Depression is so much more than sadness.
It's heaviness.
It's numbness.
It's shut down.
It's so often a nervous system that has been carrying far too much for far too long.
So if your body feels lethargic or heavy or if connection feels distant today.
It might just mean that your nervous system has been protecting you in the only way that it knew how.
And today.
You offered it something different.
The rhythm of walking even when it felt difficult to get going.
Fresh air.
A different perspective.
And your own presence.
This is the kind of experiential learning that helps lay the foundation for a new pattern so your nervous system slowly learns that there are other options available.
Beyond shutdown.
As you start to get back to where you started from.
I wonder if you can ask yourself this question.
What do I need today?
Try to answer without any shids.
Without any expectation from others.
What do I need today?
Maybe you need rest.
Food.
Water.
A shower.
Music connection.
Or maybe you need less pressure on yourself for the rest of the day.
See if you can just notice what comes up.
When you ask yourself,
What do I need today?
And by now,
We've made it back to where you started.
As you step inside,
Close the door behind you.
And take your shoes off.
I hope you'll also take a moment to acknowledge that you showed up for yourself today.
Even if part of you felt hesitant or resistant.
Please remember this as you go about your day.
Healing often doesn't wait until you're ready.
Sometimes healing begins the moment you bring kindness to the part of yourself that feels unready.
Thank you for walking with me today.
If this felt good for you,
Please come back and walk with me again.
Be well.
