We created this meditation for those who desire to engage in and support anti-racism work.
Sit or lie down comfortably.
Notice your belly.
Bring your attention to your belly and place one hand or both over your navel.
As you breathe in and out,
Notice your belly expand and contract.
The region of the belly,
The solar plexus,
Is often associated with courage,
Confidence,
Personal willpower.
We say in here things like go with your gut.
So feel into your gut,
Tap into your courage,
And embrace your personal power.
Rest in stillness for a couple of breaths.
Focus on the region of the heart.
You may visualize a window covering the heart.
Gradually slide it open.
Invite clarity into the heart and the mind.
During this practice,
We will mirror allyship.
If at any point you become uncomfortable or if it becomes difficult,
You can always return to your breath.
With each inhale,
Breathe in feelings of heat,
Darkness,
And heaviness.
It may be helpful to visualize dark colors,
Smells,
Or any textures you associate with the feeling tone of racism.
With each exhale,
Radiate positivity and light through all the pores of your body.
Visualize yourself radiating vibrant light around you on each exhale,
Sensing cool air,
Vibrance,
And freshness.
Continue in this way with each inhale,
Breathing in the feeling tone of racism,
The darkness,
And the heaviness associated with it.
With each exhale,
Radiate light and positivity.
Focus on the suffering of people of color,
Especially Black people.
We can never fully understand the pain,
The damage,
The burden of racism.
But we can be more empathetic and we can stand up.
With your next inhale,
Breathe in the hurt,
Violence,
Oppression,
And trauma.
With your next exhale,
Breathe out comfort,
Safety,
Peace.
Continue in this way,
Breathing in the pain,
And with each exhale,
Breathing out the comfort and relief.
Now visualize those affected by police brutality or other racist violence.
How might they feel?
What might they have endured and suffered?
With your inhales,
Breathe that in.
And with your exhales,
Breathe out their healing and safety.
Visualize those who are denied or delayed justice,
Those who are assumed guilty and punished excessively because of the color of their skin.
With your next inhale,
Breathe in their hurt,
Oppression,
And trauma.
With your next exhale,
Breathe out their comfort,
Safety,
And liberation.
With each inhale,
Breathe in the hurt and the injustice.
With each exhale,
Breathe out liberation.
Now visualize those affected by systemic racism,
Those who are deprived of promotions and job opportunities,
Those afforded lower quality education,
Those forced to use poison tap water or live near toxic waste.
With your next inhale,
Breathe in their pain.
Breathe in the injustice they face.
With your out breath,
Breathe out their safety,
Their equal opportunity,
And their comfort.
Breathe in their pain and exhale their relief.
This practice conditions us to stand up for others as we would ourselves.
It retrains our gut response from inaction to right action.
It trains us to hold the pain of brothers and sisters who don't look like us and to do our part to end their suffering.
It takes courage to do this work and it takes compassion.
But the work doesn't end here on your cushion or mat.
We sit and we reflect so that we can stand and act.
That is the purpose of our practice.
Take a deep breath in.
Let it sink in.
Come back to this meditation regularly.
Use the journal questions found on our website.
Eventually it will become as innate as your breath.
When you see injustice,
You will respond with action.
