For maybe see the tent, San happier, vodka in her. Hey guys here we are in another Friday, so we're dropping, as is our want another bonus. This is about. Meditation. It's actually part of a new and free collection of meditations that you can find in the ten percent happier app under the heading. Of relating to race. This collection contains meditations that can help you coming. Your own identity, meet the intense emotions that many of us are feeling around race. Shift your patterns of and bias so put a link to the collection and the show notes. If you want to go beyond this particular meditation, this one that were to happen here today is from seventy Selassie. She by way of background at meditation, teacher and writer based in Brooklyn, and she wanted a core teachers on the ten percent happier

she was born in Ethiopia and raised in Washington DC and that personal stuff Where it has led her to explore the intersection of different cultures, she was ass. She describes yourself really bad dormice student? Until she was diagnosed with stage three breast cancer at eight thirty, four then ass, she does She became a really good dharmu student. She has now survive breast cancer three times and as I said, a meditation teacher also, a transformational coach Anna Community Advocate based in Brooklyn, so here we go with seven ice, Lassie hi. This is seventy. You may have heard this term implicit, biased before sometimes referred to as unconscious bias. It refers to the gap between our conscious values of equality and our unconscious tendencies. Its prejudice, the point- is that everyone has some prejudice, thoughts which are determined

the culture around us, whether it's about gender race, sexual orientation, size class or other things we all have by his thinking? Here's the thing over time and with patients mindfulness can help us to bridge the gap between our conscious values and are unconscious. Conditioning We can use my fulness to see and even release implicit bias. Let's try and find a comfortable position wherever you are. Seated standing or lying down the eyes can be open or closed. Let's start.

Finding the balance between being relaxed and alert, exploring sensitive topics can sometimes create tension, so see if you can soften any part of the body that feels tents softened the jar, the shoulders, the belly Perhaps you want to open the chest by rolling the shoulders up and back take a couple of deep in an out through the nose, as you connect to this man

One of your body right here right now, breathing in and out. Now allow the breath to come to its natural rhythm. How do you feel at this moment what's happening right now for the next few moments Simply notice what sensations thoughts our emotions are here for you, as you contain. To settle in.

You can use the breath as an anchor if that's helpful, continue. To invite a softening or release of any tension, feeling each breath and our breath. At any time, during this meditation, you can come back to this simple presents connecting with sensations in the body, and especially

lay? The breath is a great way to reconnect to the present moment when you ve gotten lost her caught up in thoughts, bring. Mind an image of yourself that evokes criticism in you. It might be an incident from the past or it might be an ongoing judgment towards yourself. It could be related to perceived failure or an aspect of yourself that you scorn.

Maybe you feel you having achieved enough throughout your life or that you. Recently gained way or that you will never meet the one chosen issue or self judgment that isn't dramatic but also isn't totally neutral, something that's an ongoing self Criticism that you encounter. I'll. Give you a moment to choose something meaningful for you. I know You can always do this meditation again to work on a different issue. Ok now bring that issue or self judgment. The front of your mind are there

Particular words are ideas related to this issue, and what are they. Perhaps there is an image, or even a feeling that emerging around this self judgment notice. If there's anything about it, you can see clearly. Perhaps there is an expectation or belief connected to this issue, see if you can sense what this expectation or belief might be.

See if you can be curious about it, not trying to solve or fix it simply noticing how it emerges for you right now. Whatever is emerging, try and make space to allow it if you feel Lenny construction or attention, you can take a couple of deep breaths in and out as you,

Continue to simply acknowledge and allow what's coming up now, allow yourself to feel how this self judgment shows up in your body taking a deep breath. If that helps you connect to the body

see if you can sense where you feel this thought or issue about yourself, maybe a construction throwed. Maybe something else see if you can meet this feeling of self judgment with kindness. What would that feel like four Perhaps putting a hand on the area of the body where you sense this issue or may be saying it's ok. Whatever is arising.

Take a moment on your own to bring some curiosity and kindness to your feelings and sensations of this self judgment.

Now, let's go be deeper to see what might be underneath this issue train stay connected to the felt sense of this issue without going into stories see if you have a sense of where this self judgment originated. Perhaps there is an expectation from family or peers messages the media society when did you first To counter this idea or belief,.

Who, or what is the voice of yourself judgment is their face to yourself judgment, perhaps its specific people, or maybe it's a particular place, or even a feeling or sense memory. Can you sense how biases conditioned that this, maybe not your thought but a condition believe you internalized? How does that make you feel.

As we end, the exploration of the self judgment take a mobile to notice if there is even a little more space a relaxation around this issue. Ok, we're going to continue on someone else setting aside yourself and your own self judgment bring to mind someone Or a group of people whom you regularly judge based on a characteristic, not a behavior. This could be around race gender, Culture, ethnicity, class, size appearance

Maybe you always judge rich people or people with disabilities, or maybe you notice you ten supper around people of a different race or culture. Maybe you off Don't notice certain people because of their age or appearance, take a moment to consider who this person or people might be and bring a picture to mind.

Ok or their particular words are ideas related to this person or people. What are they are notice, if there's a belief connected to this person or people that they should look Dufresne or, beat a friend. Can you sense what this expectation or belief might be. Whatever is emerging, make space and allow it to see if you can get curious about it, not trying to solve or fix it

simply noticing how it emerges for you right now, no safe, can meet the feeling of this bias with kindness, knowing that this, too is a condition, thought or belief. Take a moment on your own to bring some curiosity and kindness to what

further arising. The most important thing to remember about unconscious bias: are you ready for it? It's unconscious. While, none of us want to hold races, views or sexist ideas, the subconscious mind historic, biased data from society and we exhibited by us and our thoughts, speech and action. Sometimes we may even end up unintentionally, harming others or ourselves.

And biases and always hostile. Sometimes it shows up simply not noticing p. Those who are different than us. That might believe us I think the answer is a racing differences like not seeing color, but differences. Aren't the problem, pray and discrimination are let's pause and taken just a few breaths here. To let the first contemplation and those words settle notice. How feel in your body right now,.

Then, let's go about deeper to see what might be underneath this issue of by some others, so keeping this other person? People in your mind, and without going to deepen to stories, see if you have a sense of where this bias towards this person or people comes from, perhaps There are messages from your family culture, the media, our society. When did you first Counter this idea or believe about this person or people. Do you have a general idea, or even think memory of something you saw or something

you heard. Who or what is the voice of your bias? Is there a faced here bias, perhaps a specific people, or maybe it particular place or even a feeling or sense memory? How does it make you feel to know that this is not your thought, but the cultures thought.

As we end, this meditation take him meant notice if there is even a little more space or real. Taxation around this issue in some They notice, whatever is happening in the body right now, remember whether self or other dry Did most buyers is unconscious, implicit buyers, doesnt mean we are bad people, it just means were human people condition by the culture around us

Indian teacher Krishna Murky said you think, you're thinking your thoughts, you're, not you're, thinking of cultures, thoughts, mindfulness can help. To bridge the gap between our conscious values and are unconscious, conditioning to no one We're thinking the culture thoughts. You can open your eyes now and big. To move your hands and feet by yourself. Reconnect tears brownings. As we end this meditation. Thanks for making time to explore this issue as part of your practice. I hope you received some benefit.

From it. Then they enjoy the rest of your day. See you next time. They thanks to serve, don't forget to check out the free guided meditations. There were posted in the app called relating to re stirrup. Also new talks up on the app on this issue, so we're trying. Do a lot of programming around this check it all out. There's a link in the show notes here, and if you wanna directly so this meditation in the ep? We also put it like that, will take you right. There We'll be back on Monday, with a fresh episode Reno. Continue. The conversation we began this week with white people talking to other white people about whiteness, so expect more from. On that score on Monday. In the meantime, please everybody every weekend, Stacy