We all have ways of protecting ourselves from racial harm.
We may strike out,
Walk out,
Or numb out,
Depending on the situation.
Yet underneath all of our actions despite appearances.
Is a shared and deep desire for kindness to both offer it and receive it.
Racism is a heart disease and kindness is a blood transfusion.
Purifying generational patterns of racial ignorance,
Innocence,
And hatred.
In this meditation,
We practice offering kindness to a person we find challenging.
So take a position that supports awareness and begin to experience the body and breath settling.
Feeling your body and the earth body holding you.
Bring awareness to.
The breathing,
The breath moving through your body.
Air moving in.
Air moving through.
Air moving out.
Feel the sensation of air breathing you.
Take a few moments to soften and rest in the presence of earth and air,
The body and the breath.
Always with you.
Always in present time.
Now bring to mind someone who you experience as racially challenging.
Someone who is,
In your opinion,
Causing harm,
Unaware of their impact,
They won't listen,
Is maybe dismissive or defensive,
Or seems to always have an excuse.
Allow this person to come clearly into your view.
Is there an intention here to keep your heart balanced and not fall into reactivity,
Anger,
Or despair?
If it helps,
You can see this person at some distance from you.
You might also imagine them as a child lying on a bed asleep.
Breathing.
Innocent and vulnerable.
Notice what's happening,
How you feel as you invoke an image of the challenging person.
Stay with this image for a few moments.
If you like,
You can move closer.
Or just imagine yourself nearby.
Stay connected with the body and the breath in support of grounding and presence.
As you notice what's happening.
As you notice where in your body do you experience a sense of Restriction art.
Contraction.
Notice if you're holding your breath or if the breath is free.
Is there a sense as you look at this person,
Is there a sense of recognition or resemblance?
Or is there some aspect of this person that affirms you?
As you continue to look at the challenging person and stay connected to the body and the breath,
Do you want to laugh or scream or cry or shout or curse or bolt?
Do you feel numb?
Notice what's happening.
Notice how it's changing.
Continue to be aware of this challenging person in this space.
Of kindness.
Of kind intent.
Continuing to breathe and connect with the body.
If you're ready,
You may offer kindness to this person.
Maybe using these phrases or creating phrases of your own.
May you be safe.
From inner and outer harm.
May whatever blocks your heart be dissolved.
May you know joy and experience freedom.
And may you.
Be free from animosity.
And hatred.
May you be a good friend to yourself and may you know peace.
Continue to practice in this way,
Offering these phrases slowly,
Quietly,
Notice now if the challenging person is still experienced as challenging.
Or if things have shifted within you,
Even if slightly.
Take your time,
Don't be in a hurry.
And gradually allow the image of the challenging person to dissolve.
Notice the quality of heart and mind that is present.
Notice the movements between the heart opening and closing,
Welcoming both the resistance and its release as it is experienced in the body.
Take your time.
And now relax and rest in whatever stillness,
Silence,
Gladness and grace that is here and now.
