White individuals should recognize and examine their identity as part of a racial group, known as ‘whiteness,’ rather than solely viewing themselves as individuals, as this understanding is crucial for meaningful racial dialogue.
White individuals should consider forming racial affinity groups with other white people to unpack and intimately understand ‘whiteness’ and their personal conditioning around race, keeping the focus inward on their own history and lineage.
Approach the challenging work of addressing racial issues by integrating mindfulness meditation principles. This supports an inner atmosphere that allows for wiser responses to distress and clearer perception of racial dynamics.
Recognize that intense emotions like rage are energy; instead of indiscriminately spewing it, become sensitive to how that energy is used and choose to direct it intentionally to make a difference, rather than planting seeds of hate or righteousness.
Individuals in positions of privilege should use their influence to address issues they observe, even if it means pushing against authority or company policy, to create positive change where others might not be able to.
White individuals, especially those in positions of power, should actively break the ‘collusion dynamic’ of blindness, sameness, and silence among white people by speaking up about race, confronting racial issues, and refusing to turn a blind eye.
Cultivate genuine acceptance of difficult emotions, recognizing that ‘in order to mind’ (being mindful with an underlying wish for the emotion to disappear) is not true acceptance. This is a skill that improves over time with practice.
When difficult emotions or sensations arise during meditation, do not just note them with nonjudgmental remove, but also approach them with friendliness and warmth, as if ‘blowing them a kiss,’ to foster acceptance and soften their impact.
Approach spiritual or personal growth with a willingness to ‘know for yourself’ through embodied experience, rather than blindly trusting dogma. This leads to a deeper, more authentic understanding and release from entrenched strongholds.
Undertake the process of diagnosing your personal racial conditioning by understanding yourself as both an individual and a racial group member, and by recognizing the dynamics of dominating and subordinated racial groups.
Utilize the RAIN practice (Recognize, Allow, Investigate, Nurture) to work with stress and other difficult internal experiences. This helps in understanding and responding wisely to the distress in your heart and mind.
Engage in meditation for at least a minute or two most days, as even short, consistent practice yields significant benefits for well-being.
If possible, find an experienced meditation teacher or coach (locally, via Skype, or through apps) to ask questions and gain personalized guidance, as this can be incredibly powerful for deepening your practice.
If intense physical discomfort or restlessness becomes too strong during meditation, it is acceptable to adjust your posture, such as standing up, and continue the session to test your edge while still being with the sensations.
Engage in deep listening and hearing, especially in sensitive discussions, as this is a vital part of the educational process and fosters genuine understanding.
Cultivate self-awareness to identify your personal ‘buttons’ and defensive patterns that arise in challenging discussions, especially about race, to prevent them from hindering constructive dialogue.
When engaging in discussions about race, bring a sense of yourself as both an individual and as a member of a racial group identity. This provides a more rooted and comprehensive perspective.
Involve yourself in some form of natural artistic expression to find more aliveness, creativity, and joy in your life. This can serve as ‘cultural medicine’ and purify energy towards what’s possible.
Shift away from the tendency to ‘beat the crap out of yourself’ when facing difficult situations. Instead, practice self-empathy and self-compassion, which can be incredibly powerful for navigating challenges.
If time and resources allow, consider attending a meditation retreat, as this can significantly accelerate and deepen your meditation practice.
Begin or continue your meditation journey by reading books on the subject, as this can provide foundational knowledge and instructions for practice.
When attending meditation centers, especially those with Buddhist traditions, feel free to ignore ceremonial aspects (‘smells and bells’) and focus solely on the core meditation instruction if that is your preference.
Read Ruth King’s book, ‘Mindful of Race: Transforming Racism from the Inside Out,’ to gain deeper insights and practical guidance on addressing racial conditioning and distress.
If you are a subscriber to the 10% Happier app, take advantage of the experienced meditation coaches available to answer your questions free of charge.