✨ Reboot Refresh & Upgrade Your Life!

NEW YOU FOR A NEW YEAR

We make time to train our bodies. What if we made time to train our minds, too?

Just like physical fitness, mental fitness takes regular practice. A daily routine can help us build the inner strength to navigate difficult times, think more calmly, clearly and coherently, and make decisions to support and live our best lives.

We don’t have to wait until life feels heavy to begin. By practicing every day, we can nurture more peace, happiness and gratitude while strengthening ourselves to handle whatever life has to offer with grace, peace and gratitude.  

🌟 Introducing the Light-In-Up™ Three-Week Mental Fitness Program in Bermuda.

With just 15 minutes of daily practice, you’ll learn a simple four-step process:

✨ REFLECT — Recognize your thoughts, feelings and what’s weighing on you.
✨ REFRAME — Explore a more constructive perspective.
✨ REALIZE — Connect with new insights and possibilities.
✨ RADIATE — Carry that clarity and positivity into your daily life.

🧠 THE SCIENCE BEHIND IT: COGNITIVE BEHAVIORAL THERAPY

Our thoughts, feelings and behaviors are connected. Cognitive Behavioral Therapy (CBT) helps us recognize unhelpful thinking patterns, examine them and practice more balanced ways of thinking and responding. These skills can help us manage difficult emotions and approach challenges more constructively. 

HOW EFFECTIVE IS CBT?

A major 2023 research review examined 409 clinical trials involving 52,702 participants with depression. In comparisons with control groups, the estimated proportion achieving at least a 50% reduction in depressive symptoms was 42% with CBT versus 19% in the control groups—more than twice as high.

Light-In-Up™ draws on CBT-informed reflection and reframing within its four-step practice. Through a guided daily routine, you’ll practice noticing your thoughts, exploring different perspectives and choosing responses that support your well-being.

🤍 MEET YOUR GUIDE: SONYA POWELL

Sonya Powell holds two master’s degrees from Columbia University—in Organizational Psychology and Spirituality, Mind & Body Psychology—and works as an Organizational Development & Wellness Consultant with Benedict Associates in Bermuda. She is also the author of The Story of Enlightenment.

Sonya believes that when we each find inner peace, we help create world peace. Her approach encourages people to find and connect with the light in themselves, in each other and in the world around them—cultivating a more positive, peaceful and happy life.

She created Light-In-Up™ to bring together her education, professional experience and personal journey in a practical daily tool and mental fitness program. Throughout the three weeks, Sonya will guide, encourage and support participants as they build their own mental fitness routine—with skills they can carry forward into everyday life.

🤍 YOUR PROGRAM INCLUDES:

• Your own Light-In-Up™ Mental Fitness Tool.

• Two in-person group sessions to introduce the practice, deepen your understanding and reflect on your experience.

• A daily 15-minute practice at home.

• Daily inspiration, reminders and check-ins.

• A one-on-one consultation for personalized guidance and support.

📅 In-person sessions: November 8 & 29, 2026
🕑 2–5 p.m. on both dates
📍 Spirit House, 65 Middle Road, Devonshire DVO6, Bermuda

✨ Standard registration price: $400 per person

✨ Early bird registration, booked before November 1: $375 per person
✨ Bring a friend-two people registering together $350 each ($700 total), available until registration closes

Prepare for the new year by making time for yourself—and building a routine that supports more calm, clear, coherent thinking and a more peaceful, happy life.

For details and registration:
📩 sonyapowell@gmail.com
🎟️ Booking through PTIX

Follow along:
Instagram: Sonya Powell Official
TikTok: @Light_in_up

When life feels heavy — Light-In-Up™. ✨