Trauma can be naturally activated when doing the inner work of racial healing.
There are times when our activation can feel overwhelming or too threatening for us to give it our direct attention.
And to persist,
We would lose mindfulness,
Become distracted,
Or simply stop caring.
When you feel flooded like this.
Feel free to take a walk.
Take in sights,
Sounds,
And smells.
Sometimes physical workouts may support settling and release as well as reaching out to a friend or seeking professional support.
If however you feel you are able to be present to your emotional distress and activation.
In this guided reflection,
We practice caring for the distress of trauma.
So take a position that supports awareness again.
Settle into your seat and take a few deep breaths,
Releasing excess effort and urgency with each exhale.
For this practice,
You might want to set an intention to stay as present and as curious as you can throughout the practice.
Now with your eyes open,
Look around the room.
Notice points of beauty as well as points of exits.
Sense the safety that surrounds you.
And the beauty that surrounds you.
As you turn your attention inward.
Your eyes can remain open,
Closed,
Or cast down for this practice.
So take a few deep breaths here and invite an attitude of friendliness and curiosity towards your upset.
Notice how this invitation is experienced in the body.
Begin to experience the body and the breath settling.
Feeling your body and the earth body holding you.
Bringing awareness to the breath.
Moving through the body air moving in air moving through.
Air moving out.
Feel the sensations of air breathing you.
Take a few moments to soften and rest in the presence of air and earth,
The body and the breath always with you,
Always in the present time.
Take your time to experience whatever settling is happening for you right now.
Now reflect on a time when you felt safe,
When you felt loved.
Perhaps from a friend?
Repeat.
It could be in a situation you were in.
Or kindness from a stranger.
Regardless of how brief it may have been,
Take your time and involve all of your senses.
In this reflection.
How does it feel to reflect on this memory?
Where do you feel it in the body?
Rest your awareness here for a while.
Breathing.
Settling.
May I be at ease.
May I feel safe.
May I feel loved.
Gently open your awareness to the trauma you may be experiencing.
Take all the time you need to open your awareness within this context of care.
Where is trauma felt in the body?
Can you be with it?
Can you breathe with it?
Continue to notice what's happening and notice how it's changing.
Begin to notice what impulses or images or emotions are arising.
Is there a sense of time speeding up,
Slowing down,
Or standing still?
Noticing the body where do you experience resistance or constriction.
Where do you sense familiarity or where do you sense affirmation?
Take your time and gently be aware.
Now next,
Invite your deepest wish for well-being,
For kindness towards yourself.
Perhaps it's a prayer.
May I feel safe.
May I feel loved.
May I know joy.
May I live with ease.
May I be a good friend to myself.
May I let go of those things that bring pain and distress to my body and mind.
May I develop the wisdom to know and follow what brings me true happiness.
Take your time with these prayers or create your own.
Notice the quality of heart that is being cultivated here and now.
Notice any feelings of soothing and safety.
Notice the movement between the heart opening and closing and welcoming both the resistance and its release as it is experienced in the body,
Heart and mind.
Continue to practice in this way.
And then rest in whatever silence,
Stillness,
Gladness and solace that is here and now.
