Welcome.
This meditation is grounded in an acknowledgment,
Uplifting,
And encouragement of women of color.
There are so many identities that connect and divide us.
Identities that have included and marginalized due to systemic isms in our society that are unfair,
Unjust,
And often unimaginable.
I choose to take this moment to honor women of color and to offer a space of inclusion,
For peace,
Rest,
And disconnect from the ills of our world that may be weighing them or those they love down due to the color of their skin,
Their ethnicity,
And or their gender.
The world may not show it at times but please know that you are loved.
Find a comfortable seated position,
Grounded and centered.
Take a moment to close your eyes or soften your gaze.
Wiggle,
Shift,
Find comfort.
Find an inch more comfort than you had a moment ago.
I invite you to place your left hand over your heart and your right hand over your abdomen.
Take a moment to notice your breath.
Notice how it works on its own without force.
Notice that in stillness there is movement as your chest rises and as your belly expands.
Do you notice the rhythm of your heart?
Take a deep breath and release.
Now let's take a moment of gratitude.
Gratitude for the parts of our body that take care of us without asking.
Our brain analyzes maybe too much at times.
Our heart as it beats.
Our lungs as they expand.
Our breath.
Now notice.
I invite you to try to release any tension and acknowledge the strength and beauty you carry.
Take a deep breath in and release through your mouth.
Think about the strong women who came before you.
Mothers,
Grandmothers,
Ancestors.
Visualize their faces,
Their stories,
Their resilience.
Fill a connection to their legacy and the power they passed down through generations.
This can be family connections.
This could be pioneers in industry,
In education,
And in justice.
Silently thank them for paving the way and shaping you to be the person you are or thanking them for this simple moment.
Thank you.
Thank you.
Thank you.
Take a deep breath in and release.
Notice your shoulders.
Maybe shrug them a bit and drop them down.
Connect with that space between your eyes where we sometimes hold tension and release.
Unclench your jaw and release.
Bring your awareness to your body,
A vessel of strength and beauty.
Acknowledge your curves,
Your skin tone,
Your hair texture,
All the unique features that make you who you are.
Thank your body for carrying you through life.
Its resilience and capacity for joy,
Movement,
And creation of all kinds.
Thank you.
Thank you.
Thank you.
Come back to your breath.
Let's take a deep breath in through your nose and release through your mouth.
Normal breath.
You deserve rest.
This rest is yours.
Reflect on the amazing cultural aspects of being a woman of color.
Acknowledge the moments of laughter,
Joy,
Community,
And excitement.
Feel the expansive inner strength that helps you navigate difficulties.
Silently thank yourself for your resilience and your unwavering spirit.
Thank you.
Thank you.
Thank you.
Thank you.
Think about the women of color in your life.
Friends,
Family,
Mentors,
Colleagues.
Recall the moments of support,
Shared experiences,
And laughter.
Express gratitude for their presence,
Their strength,
And the ways they uplift you.
Appreciate the power of sisterhood and the community it creates.
Thank you.
Thank you.
Thank you.
Thank you.
I welcome you to take a deep breath in through your nose and release through your mouth while ending in a smile.
You are beautiful in all your glory.
Remind yourself of the unique perspectives you have as a woman of color.
Think about the richness of your culture,
The strength of your heritage,
And the beauty of your traditions.
These experiences have shaped you into the person you are today.
We are grateful for your presence.
We are grateful for your richness and complexities of your life.
Thank you.
Thank you.
Thank you.
Let your appreciation extend beyond the present.
Reflect on the lessons you've learned,
The obstacles you've overcome,
And how you have grown.
As a community,
Let's show gratitude for this journey,
For the opportunities to learn and evolve,
And for how we have already transformed.
You are not the person you were yesterday,
Nor the person you will be tomorrow.
You are forever evolving.
Feel your chest rise and fall.
Notice the movement and the stillness.
I welcome you to take a deep breath in through your nose with a count of four and it will release together in community and a count of four.
Deep breath in,
Four,
Three,
Two,
One,
And release,
Four,
Three,
Two,
One.
Let's do that again.
Deep breath in,
Four,
Three,
Two,
One,
And release,
Four,
Three,
Two,
One.
As we come to the end of this meditation,
Feel the strength,
Beauty,
And gratitude within you.
You are worthy.
I welcome you now to bring in some movement.
Wiggle your toes,
Wiggle your fingers,
Maybe rub your hands together to bring in a bit of warmth.
If you're laying down,
I welcome you to sit up,
An easy pose with your ankles crossed.
Slowly,
Slowly open your eyes and again bring in movement.
Maybe shrug your shoulders up and back.
Please let this meditation empower you to continue to shine and to glow in all your glory.
Namaste.
