Cultivating A Positive Racial & Cultural Identity: Meditate

Cultivating a positive racial and cultural identity is an ongoing practice in a Eurocentric society. This guided meditation is an invitation for those living in Black, Brown, and Melanated bodies to reconnect with the truth that they are already enough.

May this practice leave you feeling calm, grounded, affirmed, and more connected to your racial and cultural heritage — even within a world that too often questions your worth.

Transcript

In today's meditation, We will practice reconnecting to our cultural and racial identity. Research suggests that when young people get help to build a positive racial and cultural identity, It is linked to higher self-esteem, Confidence, And academic achievement. Even as adults, It's important to actively reconnect and reclaim our cultural and racial identity, Especially if we live within a Eurocentric society or attend or work within predominantly white schools and institutions that have defined our culture, Race, Skin tone, Hair texture, And body size as less desirable and valuable. We will begin by letting our bodies, Minds, And spirits arrive in this present moment. Meditation is a gentle invitation to shift from doing to be. In this moment. There is nowhere you have to go. And nothing you have to do. You can be here now. Anything that needs to get done in the next five to six minutes can patiently wait for you. If you need to, You can say to yourself. I give myself permission to be here now. I invite you to close your eyes if that feels right for you. And just notice any movement or tension in your mind and body without judgment. Sounds, Tightness, Lightness, Racing thoughts, Calm thoughts. We're all caring so much. And in this moment, Just take a deep breath in through your nose. And just hold it for a few seconds. And then release it through your mouth. We'll do that a few more times. Take a deep breath. In through your nose. Hold it. And as you release, Just imagine any tension in your shoulders, In your neck, In your body, Relaxing and unfurling with every exhale. Drop your shoulders if you need to, Move your neck, Shake your body. Stress can accumulate in our bodies when we live in cultures that create hierarchy related to physical features, Cultural heritage, And racial history. Over time, It can take a toll. Last time, Take a deep breath in through your nose. Hold your breath. For 5, 4, 3, 2, 1, And release. Next, I'd like to invite you to bring to mind one thing about your racial and cultural identity that you want to appreciate at this moment. Imagine your cultural and racial identity as a beautiful rainbow with different depths of melanin, Heritage, Spiritual traditions, Musicality, Poetry, Literature, Food, Taste, Dances, And fashion. You belong. To your racial and cultural identity. Even when you've experienced not belonging. Not feeling like you belong is a form of belonging in itself. We all get to decide which parts of our identity and culture to remember, To release, And to reclaim in healthier ways. I'll give you a minute to think. And if you're having a hard time, That's okay. You can bring to mind one thing you'd like to learn to honor better. Now we will send love and kindness to the parts of our cultural and racial identity that we want to honor today. This may evoke different feelings depending on how far away you have felt from aspects of your culture and identity. So you'll simply repeat after me. I give thanks. And then you'll fill in the blank. I give thanks for my lacks. I give thanks for my dark skin. I give thanks for Jollof rice. And just say that three times to yourself, What you give thanks for. Specific to your cultural and racial group. I'll give you a minute. Now, I'll invite you to just show love and kindness. And so you repeat after me. May I release the false belief that my culture and identity is inferior to others. May I release? The false belief that my culture and identity is inferior to others. One more time, May I release the false belief that my culture and identity is inferior to others. May I be kind to the parts of myself working hard to be seen, Loved, And valued in this society and culture. I'm enough as I am. May I be kind to the parts of myself working hard to be seen, Loved, And valued in the society and culture. I am enough as I am. We'll say that one last time together. May I be kind to the parts of myself, Working hard to be seen, Loved, And valued in this society and culture. I'm enough as I am. Thank you for practicing today. If this was helpful to you, Please share it with a friend or loved one and return to it as often as needed. Take care.