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

by Resmaa Menakem

—BODY PRACTICE— Sit quietly and comfortably for a minute or two, breathing normally. Notice your breath as it enters your nose, your windpipe, your lungs. For thirty seconds, simply follow it as it goes in and out of your body. Then bring your attention to the bottom of your feet. Sense the ground beneath them, supporting you. Stay focused here for a few breaths. Move your attention to your back, to the sensation of it pressing lightly against the chair. Feel the chair supporting you, doing what it was designed to do. Now think of a person or a pet or a place that makes you feel safe and secure. Imagine you’re with that person or pet, or in that safe place. Let yourself experience that safety and security for a few seconds. Now check in with your body. Start with your shoulders. How do they feel? Relaxed or constricted? Closed or open? What about your neck? Your jaw? Your major joints—your ankles, knees, hips, wrists, elbows, and shoulders? Your back? Your sphincter? Your toes? Stay with the experience for a couple of breaths. Notice if anything arises or changes, such as a vibration, a sensation, an image, an emotion, an impulse, or a meaning. Now imagine the comforting person, pet, or place is gone. Instead, there’s an angry stranger standing in front of you. The stranger’s arms are crossed and he or she is glaring at you silently. You look into the stranger’s eyes, hoping his or her expression will soften, but it remains unchanged. Check in with your body again. How do ...