Guidance For Navigating Depression - by Franko Heke

COURSE

Guidance For Navigating Depression

With Franko Heke

This course explores various tools and techniques to help relieve the feelings of heaviness, helplessness and loneliness that accompany depression. Using a combination of breath work, visualisation and mindset management, this course will connect you back to yourself, your purpose and your potential in this life.

ConsciousnessSpiritualityConcentrationDepressionRecovery & HealingBreathing MeditationVisualizationLoveRelationships

Meet your Teacher

Franko Heke
Auckland, New Zealand

Franko Heke is on a mission to raise consciousness through his music and workshops. Drawing on ancient mantra in combination with his own cultural roots, Franko’s devotional sessions are bound to coax your own divine voice into the open with his distinct fresh sounds for today. With years of touring rock music under his belt, Franko’s compass has drawn him north toward a movement, which brings people together, celebrating our unique gifts, our connection to one another and to mother earth. Sought after for yoga, meditation and transformational festival events, Franko has boundless energy for the betterment of all beings. Having opened for Xavier Rudd and Nahko & Medicine for the people as well as sharing the microphone with Donavon Frankenreiter, Franko Heke is poised to have his message heard far and wide.

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10 Days

20.2k students

4.8 stars

14 min / day

Depression

English

Lesson 1

You Are Not Alone

In this session, we will start by reconnecting ourselves to the present moment. Feelings of hopelessness and loneliness can become overwhelming in the weight that they impose on us. During today’s session, we will practice tools that help us to remain present, thereby lessening the burden of feelings and sensations from the past and reminding us of the infinite potential of right now.

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Lesson 2

The Power Of The Mind

In this session, we will look at the power of the mind and the ways that we can employ empowering patterning in our thoughts. Together, we will explore the technique of mindset management and visualisation to relieve feelings of hopelessness and loneliness. Knowing that we have the ability to change our mindset can drastically reduce the overwhelm that can airse when we feel low and out of control.

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Lesson 3

Connection & Purpose

In this session, we will use the power and vitality of the heart to remind ourselves of the importance of connection and support when feeling low. Having a sense of purpose and a feeling of interconnectedness can act as a powerful antidote for when we are feeling like isolating ourselves. If reaching out for help or support for others is tough for you, this session will remind you of the importance of connection with others and empower you to ask for the support when you know you need it.

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Lesson 4

Out Of The Darkness

In this session, we will explore the technique of visualisation and its benefits in alleviating the darkness that often sets in when experiencing Depression. We will cover some basic internal visualisation techniques that you’ll be able to draw upon whenever you are feeling the darkness creep in. Through an exploration of the roles of light and dark in our lives, we can better understand the importance of these two polarities and how to find the balance between the two.

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Lesson 5

Breath: Drawing In Life Force

In this session, we will explore the ways that the breath can assist us in coming back to the present moment, re-focusing our mind on what is beneficial and will uplift us, and reminding us of the powerful life-force energy that is circling through our body at all times. We will learn ways to harness this energy and set energetic boundaries, so that we are empowered to take care of our internal landscape.

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Lesson 6

This, Too, Shall Pass

In this session we will explore the concept of anicha - or impermanence. When we are experiencing feelings of hopelessness or extreme loneliness, it can be relieving to know that everything that we are feeling will soon pass and we will be presented with a new moment. Drawing our attention to the external world, we can also look to nature to remind us of the constant opportunities and change that exists in every moment. The light and dark, sunny or raining, winter and summer. We must embrace all of the emotional seasons in order for the mind and body to rest and optimise.

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Lesson 7

The Deeper Purpose

In this session we will explore the meanings behind the symptoms. We will look to ancient cultures and practices and remind ourselves that we are not alone in what we are experiencing. Ancient wisdom can shed exceptional light on problems that feel overwhelming and we will explore some of the ways that our ancestors used Depression as insight into other realms. We will also cover some practices that help to bring light to the darkness and isolation of Depression.

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Lesson 8

Rewinding Out Of Isolation & Loneliness

In this session, we will explore the ways to keep connected with life, the ones we love and with our purpose. Isolation and loneliness can prolong feeling low and by exploring some techniques to rewind out of this trap, we can ensure that we remain the captains of our emotional mindset. This is an empowering realisation and we will cover ways to access this strength within.

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Lesson 9

Seasons Of Emotions

In this session, through meditation we will use the cycling of the seasons as a framework for understanding our own internal seasonal landscape. Understanding the shifts from openness to withdrawl and how all of nature reflects this same shifting pattern, we can feel less as though what we are experiencing is completely unnatural and instead work with these shifts, knowing that there is a change coming.

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Lesson 10

Review: Tools, Techniques & A Reminder Practice

In this session, we will review all the tools that we have covered and drop into a succinct 5 to 10 minute ‘Return to Now’ practice that you can use whenever you feel the familiar feelings of hopelessness, loneliness or negativity creep in.

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Ask your teacher

This course includes 397 community questions and 55 audio replies from Franko Heke. The community classroom and teacher audio replies are only available via the app.

397

4.8 (1181)

Recent Reviews

Meg

November 18, 2025

Wow. Thank you. This is very helpful for moving through heartache and depression.

Janet

September 23, 2025

Beautiful Franko, your course is by my side, supporting and comforting me - so grateful, thank you.

LindaATL

July 19, 2025

This course advertises itself as help for depression. It’s a simple repetitive breath work course. Disappointing for those who might be struggling.

sophie

July 18, 2025

Thank you so much, this was really wonderful! My only feedback would be that the time you give for inhaling and exhaling is very short… I already start my inhale when you begin counting down 3,2,1.. because I knew you will have a very short inhale 😅🙏🏼other than that it was perfect 🌟

Beth

June 30, 2025

Thank you!

Marthing3

June 5, 2025

First round.. it's helping. Thank you

Martha

March 2, 2025

Thank you

Charlene

February 17, 2025

Loved this course. I was checking it on it to recommend to a client and found myself looking forward to each session. I plan on doing the course 6 more times for maximum benefit…and I will recommend it to those who want a positive way to start the day.

Herb

January 14, 2025

Thank you.

Maxine

December 13, 2024

Cool

Rhian

December 9, 2024

Very calming and effective. The instructor is gentle, knowledgeable, and kind.

Valerie

November 27, 2024

Thank you so much for this soulful and calming course!

Marisa

November 26, 2024

Thank you so much for this beautiful course 🙏Your consistent wisdom and authenticity makes it easy to show up for your practice every day. Namaste 🪷

Emily

November 25, 2024

This has been very helpful for me to start each day while I am going through a dark time. Thank you for this. I just finished the first 10 days and I will continue for the full 60. 🙏

Meryon

November 23, 2024

I finished the first 10 days and am happy to continue with another. Doing this 6 times seemed daunting at first but now I can imagine it. Just getting into the routine each morning of listening when I awake. I appreciate that this is a short practice. It feels doable and it is always helpful. I really like the words that this teacher chooses to lead us on his chosen path. I look forward to shifting from one way of breathing to the next and the reminder of "Anicca", as well as the mantra, "I am home", feel very sweet in my mind and in my being. The breath work is perfectly timed and makes sense in my body and really helps me find the present moment. I believe this course of daily meditation is helping with my depression and I will begin it again tomorrow. Thank you for you wisdom and kindness in preparing this for all of us!

Faye

November 19, 2024

Thank you for this course.🧡

Marjorie

November 17, 2024

N/a

Jenna

November 13, 2024

This course helped me through one of the lowest points of my life. It was a great way to begin my recommitment to meditation as well. Thank you Franko for being such a great guide!

Gayla

October 24, 2024

This is a wonderful course. What a gift! Thank you! 💖

Cynthia

October 20, 2024

This is a wonderful course — returning to the breath is a pathway back to the present where everything is okay.

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