My Grandmother's Hands: Racialized Trauma and the Mending of Our Bodies and Hearts

by Resmaa Menakem

RUBBING YOUR BELLY Get comfortable and take a few deep breaths. Let your shoulders relax. Place your palm on the center of your belly, just above your navel. Press in gently. Hold your hand in place for a moment or two. Then, slowly rub your belly for three to four minutes, in whatever way feels good to your body. When you’re done, pay attention to all the sensations in your body. You can do this with or without clothes, but remove any heavy outerwear. Alternative 1: Rub the center of your breastbone. Alternative 2: Rub your solar plexus—your center of gravity, halfway between your breastbone and your navel.