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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

4.4

HEAL 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

4.4

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