Mindfulness practice 18.
Successfully interrupting microaggressions.
Pause,
Notice,
Breathe,
Respond.
Get comfortable in a seated position.
Breathe.
With your eyes closed or gazed down,
Focus on your inhales and exhales.
Let go of any distractions that come into your awareness.
When you feel fully present in this moment,
Consider a situation in which you have witnessed someone making an extremely offensive comment.
Keep clear in your mind what it was they said and how you felt when they said it.
Pause.
Notice what is happening inside your body.
Acknowledge any tension you are feeling.
Are you feeling agitated?
Breathe.
Inhale deeply and as you exhale,
See if you can release even the smallest amount of tension.
Be aware that you are likely feeling triggered by the situation and that this is a normal human experience.
If you need a few more deep breaths,
Take them.
Offer yourself some compassion for experiencing such a challenging situation.
Use the observer if you need to and know that as frustrating or harmful as the microaggression is,
You are more than your reaction.
And you have the power to mindfully take action.
Gently and purposefully responding rather than aggressively reacting is the key to a successful interaction and can increase the chances that the person will engage with you rather than become defensive.
Consider what would be the most effective way to respond to the person who just made the hurtful comment.
What can you say to call the person in rather than calling them out?
If they begin to lean in,
It is likely that they want to learn more about why you found their comment hurtful.
That is one way to know you are successful.
Keep in mind,
Even if you engage in the most compassionate way you can,
The other person may not be open to your intervention.
Even if they respond brusquely,
They may still be thinking about your comment later.
Rarely does someone change their mind the moment they hear a new perspective.
When you are ready,
Take another deep breath and flutter your eyes open.
Stretch 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.
