The HINT.
Acronym for HELLO,
INVESTIGATE,
KNEAD,
And TAKE CARE.
This method that I developed after years of mindfulness practice is based on the exceptional work of Tara Brach,
Which some of you might know,
And the work of Marshall Rosenberg.
So let's start by sitting in a place where you feel safe and at ease.
You may close your eyes now if this feels okay now.
Take a deep breath in,
Filling the chest and the lungs,
Then a long out-breath.
Another in-breath,
Relaxing the body,
And an out-breath,
Relaxing and letting go with each out-breath,
Sensing the place you are in,
Feeling safe here in this place,
And opening to a safe feeling within you.
Now just choosing a moment,
A situation from your life where you felt that there was a kind of a reactive state,
Maybe with another person,
Or a situation where you acted less conscious,
Where there could have been suffering,
Where you might feel shame or fear,
Or strong emotions like anxiety or anger,
Or maybe blame.
When you act in a way that doesn't feel okay for you,
Like fighting,
Fleeing.
Now rolling into your mind's eye the situation right to the moment where is most vivid,
Where the sensations are most intense,
And stopping here,
Exploring this moment.
Being here we start with H,
Saying hello to what's here.
First part of the hint.
What is most vivid into your awareness?
What is the thing that you can call?
Is it anger or suffering?
Judgment?
Shame?
Letting the thoughts,
Emotions,
Sensations be without trying to fix or avoid anything now.
Saying with kindness,
I see you're here.
Hello.
Allowing everything to be the pleasant,
The unpleasant.
Being curious.
And being here we can now go into the eye of hint,
Investigating.
How am I experiencing this in my body?
Where is the most vivid sensation in my body?
See if you can let the body express the feeling of fear,
Anger,
Pain.
Is there tension?
Numbness?
Maybe feeling having a lump in the throat?
See if you can let the posture express the feelings.
Maybe even sense the expression on your face.
And then you might ask yourself,
When this happens what do I believe about myself?
What is it that I hear?
Maybe that people don't care about me or I will fail.
Maybe that I'm not respected,
I'm invisible.
What is that thought that feels real?
And anytime the mind goes somewhere else,
Maybe inviting her back here,
On this breath.
Recognizing that it might be hard to explore all this.
When you kindly recognize the thought,
The belief,
See what are the emotions that go along with you?
And how the emotions change and intensify when you really believe in these thoughts?
So feeling this part in you that is most vulnerable and asking it,
What do you most need?
And move to the end of hint,
Need.
What would be the message that you most wish to hear from somebody you trust and make you feel safe,
The most soothing?
Taking time to just listen.
There is no good or bad answer.
Is it love or forgiveness?
Understanding,
Safety?
Asking yourself,
How do you really need me to be with you?
You may put a hand on your heart or on another spot of your body and let this touch to make you feel embraced by safety and kindness.
As we enter the T from hint,
Taking care of ourselves.
Maybe you can choose a message like,
It's okay,
I do care.
Does this part of you need a message of reassurance,
Of forgiveness,
Of love?
It might be the mental whisper,
I'm here for you.
You are enough and I love you.
Experiment and see which intentional gesture of kindness most helps to comfort,
Soften or open your heart.
See how comforting feels through this touch.
Just the intention to offer care for ourselves and nurture in the way we need most will break the cycle of conflict.
And wondering how would your life be if you hadn't believed that something is wrong with you?
If you don't believe these limiting thoughts?
And allow yourself to stay in this new state and believe that you can return here anytime you need,
That it does exist in you.
That is another part of you.
And now slowly coming back,
Opening the eyes if they were closed,
Just jiggling a little bit.
This meditation is now complete.
Now you may stay here for as much as you need.
Let it sink in.
Let it sink in.
