Mindfulness Of Bias And Judgment

Hello,

I'm Dr.

Candace Creaseman and this guided meditation is on compassionately encountering our inner biases and judgments.

The only judgment that can cause us harm is one that we mistake for a fact.

Meditation offers us an opportunity to encounter the judgments and biases we hold about ourselves and others such that we can remove these blocks to connection and compassionate action.

Today we choose to encounter our biases so that we might be more discerning of truth and more open to the suffering of those who are impacted by our judgments.

We will begin and end with a bell.

Start by taking two deep breaths in through your nose and out through your mouth.

Notice your body and any sensations that arise.

Wherever you encounter tension or pressure,

Know that your body is asking for a reminder that it is safe.

Say gently to yourself,

It is safe for me to encounter the judgments of my mind,

Of my conditioning.

Repeat that to yourself and notice if any tension or pressure releases.

Bring your awareness now to your breath,

A single point on the nose,

Throat,

Chest or belly.

Allow yourself to relax around your breath.

Now allow yourself to imagine a person who is different from you in some way.

Whether they are racially,

Culturally,

Physically or sexually different from you.

As this person appears in your mind,

What emotions arise?

What memories or experiences arise with this person that may now be generalized to whole groups?

What beliefs arise?

Do you feel an urge to lean toward this person or to move away?

Take a few moments here to notice the thoughts themselves as well as any attachment or aversion you feel to those thoughts.

If you notice that you have negative biases or assumptions and then feel a sensation of shame or embarrassment,

Remind yourself that it is safe to encounter the judgments of my mind.

They are just thoughts that arise from my conditioning.

We will take a few minutes in silence to notice what arises.

We will take a few minutes to notice what arises.

.

.

.

.

.

.

.