Welcome to this guided meditation.
This meditation is specifically designed to help women of color heal from racial stress or tension that you may be experiencing.
I want to invite you to take a moment to leave behind the busyness of your day,
Any distractions or anything that might be present in your environment.
And truly give yourself permission to fully immerse in this moment where you can find solace and reconnect with that inner you.
You are in a safe and supported space where there is no judgment.
Open yourself up to yourself from yourself for acceptance and compassion.
This is a space where you can release any burdens that you've been carrying of having to be strong,
To go higher,
And open yourself up to the power of stillness right now and introspection and looking inward.
Also think about letting go of any expectations or preconceived notions.
We really want to focus and approach this practice with an open mind and a willingness to explore deeper than what we currently see or feel.
Throughout this meditation,
I will offer gentle guidance and imagery to help you navigate to the inside portion of you and to picture things,
But please remember that you are in control of your experience.
And if something doesn't fit or sit well with you,
Feel free to modify those instructions.
Feel free to take a pause or do whatever you need to to honor yourself in your own needs and comfort.
So before we begin,
Just take a moment to set an intention for this practice today.
Maybe it's to find more peace.
Maybe it's to give to yourself that acceptance and love that you're not receiving in the world.
Or maybe it's to release the stress of racial unrest.
Or simply connect,
Accept,
And hold that inner part of you.
Now let's take a deep breath in,
Filling our lungs with nourishing air.
And exhale,
Releasing any tension or worries.
With each breath,
Allow yourself to sink deeper into a state of relaxation,
Knowing that you are exactly where you need to be in this moment.
So finding that comfortable and quiet space where you can fully relax.
Take a deep breath,
And allow your body to sink or settle into whatever surface you're on.
And then paying attention to your breath.
Just breathe normally,
Feeling that natural rhythm.
With each breath,
Imagine that you're sitting or inhaling calmness and peace and healing energy.
And with every exhale,
That you're exhaling pain,
Trauma,
Or negativity.
Continuing to breathe deeply and fully,
Let's acknowledge now that racial trauma and tension has left a mark on our spirit.
It has caused pain,
Anger,
Or a sense of disconnection in some way.
And right now,
We're just simply going to honor that experience and validate those emotions.
They are real.
You are not imagining or making more of a situation.
It is your lived experience.
And whatever the emotion,
Anger,
Frustration,
Sadness,
Hurt,
Is simply that emotion.
Try not to judge it,
But just acknowledge it.
Visualize a warm,
Soothing light around you.
It's kind of surrounding you like a gentle embrace.
This light represents love,
Compassion,
And healing.
Begin to feel its warmth as it spreads throughout your body,
Starting from the top of your head and moving slowly down to your toes.
Now begin to feel the warmth of the light Now begin to think of an experience that represents the racial trauma that you have faced.
It could be something from the current or something from the past.
Allow yourself to acknowledge the pain that's associated with this experience,
But also recognize that you are here today,
Ready to heal and reclaim your power.
As you hold this memory in your mind,
Imagine yourself surrounded by a circle of strong people of color who have also experienced racial trauma.
And they stand beside you now in solidarity,
Providing support,
Understanding,
And love.
Specifically,
When we think about this memory,
Imagine a golden light emanating from your heart that's kind of radiating out towards that memory.
The light is filled with love,
Forgiveness,
And the strength to overcome.
Allow the light to just completely surround the memory,
Swallowing it up and dissolving its power over you.
The light is transforming that memory into wisdom and resilience.
And as it does,
Feel the weight of that memory gradually lifting from your shoulders,
Making space for you to heal and grow.
Now you can embrace the truth that you are more than your pain.
You are more than the trauma that you have experienced.
You are a powerful being with the capacity to transcend and thrive.
As you picture yourself in this powerful way,
Repeat the following affirmations either silently or out loud.
I am strong.
I am resilient.
I am worthy of love and healing.
My experiences don't define me,
But they have shaped me into the powerful person that I am today.
I release the burden of racial trauma and I reclaim my power and joy.
Now continue to breathe deeply and allow those affirmations to resonate inside you or create one of your own and anchor it into your heart and soul.
Now imagine a beautiful,
Vibrant garden within you representing your inner person,
Your inner place of refuge.
Picture this garden filled with blooming flowers,
Lush,
Beautiful trees,
And a serene pond.
This is your space of healing.
Take a moment to explore the garden,
Noticing the vibrant colors,
The soothing sounds of nature,
The soothing smells,
And the gentle sounds of nature.
Allow yourself to fully immerse in this environment,
Feeling peace and restoration.
Whenever you're ready,
Slowly bring your awareness back to the present moment.
Take a deep breath in and as you exhale,
Open your eyes.
Carry this sense of healing and empowerment with you,
Knowing that you have the strength and resilience to continue your journey towards healing from racial trauma.
Healing is a process and takes time.
You might have to remind yourself of that.
Be gentle with yourself and seek support when needed,
Knowing that you are not alone on this journey.
You are a radiant and powerful person of color,
Deserving of love,
Joy,
And healing.
You are a powerful person of color,
Deserving of love,
Joy,
And healing.
Before we end,
Take a moment to express gratitude for yourself for showing up and engaging in this healing practice.
Carry this sense of gratitude with you as you move forward,
Knowing that you have the power to create positive change within yourself and your community.
May you be filled with love,
Joy,
Strength,
And healing.
Be well.
