Every week, Oprah is setting an intention exclusively for Oprah Daily Insiders, with reflections on topics like letting go, forgiveness, coming into your own, and more.
Hey Insiders, Happy Sunday!
This week on my podcast, I explored a topic that I have been hearing a lot of buzz about. It’s called the Hoffman Process. Have any of you heard about it? Been through it (or know someone who has been)? If so, let me know what it was like for you.
From all the info I’ve gathered, it’s an intensive retreat that some people describe as a decade of therapy in a single week. I haven’t done it myself, and don’t know if I will, because I feel like I cleared so much residual resentment and came to full circle forgiveness when my mother passed. I realize, however, that so many people are still carrying baggage from their past, and it all stems from what or didn’t happen with their parents. Many people repeat the patterns with their choice of partners and other major relationships in their lives.
I heard about Hoffman from friends who say it helped them forgive their parents, outgrow thought patterns they’d been stuck in since childhood, and reconnect with their authentic selves.
To learn more about it, I spoke to Raz Ingrascio, a Hoffman teacher and cofounder of the Hoffman Institute Foundation, and actor Orlando Bloom, who’s completed it.
Now the Hoffman Process is very intense. Orlando said that they gave him a questionnaire that took him ten to twelve hours to complete—it’s not light work. It also costs about $6,000, so it’s not an option for many. But there is one element of it that everyone can try. As soon as you arrive, you start a “digital detox,” which means no phones, no computers, no screens of any kind—just you being fully present with your emotions. My friend Maria Shriver, who did the Hoffman Process a while back, said that the detox alone was so vital that she brought the practice home. For a couple of days each week, she doesn’t use her phone at all.
Maybe you can’t unplug for days on end, but how about for an hour, or even 15 minutes? Why not start by trying to reduce your screen time by a set amount each week. My screen time average was up to 7 hours a day—even though it was mostly business, still ridiculous! I started turning it off for all walks and hikes, so I can’t be reached and won’t be tempted.
See how long you can go with your phone turned off. Pay attention to the thoughts and emotions that come up when you aren’t in a constant state of distraction. Who are you under all that noise?
Let me know how it goes, and go well this week.
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Oprah Winfrey is a global media leader, producer, philanthropist, actress, and author. Over the course of her career, she has created an unparalleled connection with people and communities around the world. Oprah oversees Harpo Productions, serves as chairman and CEO of OWN: Oprah Winfrey Network, and is the founder of O, The Oprah Magazine and OprahDaily.com. In 1996, Oprah’s Book Club launched, serving as a catalyst for the creation of book clubs around the world and millions of books sold across genres. For 25 years, Oprah was the host and producer of the award-winning talk show The Oprah Winfrey Show.
Oprah is also a dedicated philanthropist and the founder of the Oprah Winfrey Leadership Academy for Girls in South Africa. In 2013, she was awarded the Medal of Freedom, our nation’s highest civilian honor. In 2018, Oprah became the first African American woman to be honored with the Golden Globes’ Cecil B. DeMille Award, and in 2022, she was inducted into the American Academy of Arts and Sciences.
