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HEAL Technique
A 4-part method for cultivating more positive emotions.
HEAL is a four-part acronym created by Rick Hanson as a way to incline your mind more toward what is good and positive in your life, rather than just pass it by due to the negativity bias. So I'll walk you through it. H stands for have a positive experience. This could be one that just arises or one that you create through visualization and thinking. E is enrich that experience.
So contemplate why this is positive, what it makes you think about, feel and all the different ways that you might fan the fire of the positivity. A is then absorb the experience. I like to think of this as a sponge taking in water. You're just letting yourself feel the goodness of being in this positive experience. And then L is optional.
And this is where you can link the feelings of this positive experience to maybe a negative experience that happened previously, amplifying the positive a little bit more than a negative so that the brain remembers more of the positive experience than the negative one. This is HEAL, simple practice you can use to incline your mind more toward what is good, rather than just what is bad. Try it out. Thanks for your practice and take care.
Mindful Tip
4.4HEAL Technique
A 4-part method for cultivating more positive emotions.
Duration
Your default time is based on your progress and is changed automatically as you practice.
HEAL is a four-part acronym created by Rick Hanson as a way to incline your mind more toward what is good and positive in your life, rather than just pass it by due to the negativity bias. So I'll walk you through it. H stands for have a positive experience. This could be one that just arises or one that you create through visualization and thinking. E is enrich that experience.
So contemplate why this is positive, what it makes you think about, feel and all the different ways that you might fan the fire of the positivity. A is then absorb the experience. I like to think of this as a sponge taking in water. You're just letting yourself feel the goodness of being in this positive experience. And then L is optional.
And this is where you can link the feelings of this positive experience to maybe a negative experience that happened previously, amplifying the positive a little bit more than a negative so that the brain remembers more of the positive experience than the negative one. This is HEAL, simple practice you can use to incline your mind more toward what is good, rather than just what is bad. Try it out. Thanks for your practice and take care.
Mindful Tip
4.4Duration
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Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
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The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
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Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
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So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
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Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
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So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
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Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
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I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
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I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
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