Mindfulness practice 17,
Challenging our assumptions.
Get comfortable in a seated position.
Breathe.
With your eyes closed or gaze down,
Focus on your inhales and exhales.
Let go of any distractions that come into your awareness.
Consider a bias or stereotype you believe is true.
Perhaps it is one you learned you have subscribed to,
Based on the results of your IAT.
Ask yourself the following questions.
Question one,
Is it true?
Perhaps based on your limited exposure to this particular group of people,
You believe it is,
In fact,
True.
Question two,
Can you absolutely know that it's true?
Question three,
How do you react?
What happens when you believe that thought?
What does it feel like in your body?
Does the thought give you an expansive,
Open-hearted feeling or a closed,
Contracted feeling?
How might this assumption be affecting your interactions and relationships with people from this group?
Question four,
Who would you be without the thought?
What might your life,
Your thoughts,
Or actions be without this assumption?
What might your interactions be like with people from this social group if you let go of this assumption?
What would it feel like in your body to be liberated from this long-held misconception?
Question five,
When we let go of an idea that no longer serves us,
It is often useful to replace it with something useful,
Perhaps a new idea or positive affirmation.
I like to add,
Question five,
What thought or idea could you call to mind to replace your now debunked assumption?
What might a different thought be?
Consider something positive like every person has beautiful potential.
Make a pact with yourself that the next time you meet someone from this particular social group,
You will focus on whatever response you came up with to my fifth question.
When you are ready,
Take another deep breath and flutter your eyes open.
Touch your body and take a moment to transition your focus back into the room.
Welcome back.
Feel free to journal now about your experience or about any ideas or insights that arose for you.
