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

by Resmaa Menakem

—BODY PRACTICE— Find a quiet, private spot. Plan to spend three to four minutes there, alone. Sit comfortably. Take a few breaths. Turn your head and slowly look around in all directions, especially behind you. Orient yourself in the surrounding space. If you’re indoors, notice the height of the ceiling, the height and color of each wall, any doors or windows, and any other details that stand out. If you are outside, take note of any boundaries, such as a footpath, a fence, the edge of a clearing, or the shore of a pond. Notice any plant or animal life nearby. Note what sounds you hear, any smells that fill the air, any warmth or coolness, and any colors that stand out. When you are done scanning your environment, face forward once again and return your attention to your body. Sense how your feet rest on the ground and how your butt rests on the seat. Now notice any other sensations in your body: the bend in your knees; your spine, straight or curved; a breeze in your hair; your belly and any tension you hold there; and your chest, expanding and shrinking with each breath. Notice what your body experiences inside your clothing. Pay attention to where your body touches your underwear, your socks or stockings, your shirt or blouse, your pants or skirt or dress. Starting at the top of your head, bring your attention slowly down through your body. Notice each sensation as your attention passes through it: warmth, coolness, relaxation, tightness, softness, pressure, energy, num...