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MeditationGrief & Injustice

Grief & Injustice

Racial injustice is exhausting for the body and mind, and it affects all of us differently. Learn to process it in a way that allows for healing.

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Welcome to a meditation where we will create space in our bodies to process and relieve the dis-ease, that grief and injustice cause. We are currently living in uncertain and trying times. But these are also times for transformation and conscious shift. Oppression and injustice cause daily trauma, whether we fully realize it or not. Trauma causes us to hold our breath, to breathe shallowly, to tense up. Trauma implants itself in our bodies, which all creates dis-ease, preventing the flow of energy in our physical being. The time is now to name and address the grief that has implanted itself within our beings so that we can be free, because as above so below, as within so without. Liberation can begin with what is available, the breath. The breath is something that we can access on our own, as and when we need and wish. Grief and justice are both fire. This fire has the capability to destroy, and it also has the power to fuel and transform. The key is to get the fire to move. Whatever comes up in this meditation, I invite you to allow it to surface, to be revealed so that it has a chance to be healed. To begin this meditation, take a deep breath in and out. If it feels sufficiently safe to do so, you can gently close or lower your eyes. Fill your belly with air, long and slow, and on your exhale, relax the forehead. Taking another deep, slow breath in, and on your exhale, relaxing the jaw. Another long, deep breath in, and on your exhale, relaxing the shoulders away from your ears. Continue breathing down your body as you allow your muscles to soften. Now bringing your attention to your belly where the rib cages meet. This area of the body houses our personal fire. What fire is present for you here in the belly? Is it a small, dim fire? Is it a larger, raging fire? Is the fire contained? Is the fire wild? Whatever the fire looks like, begin to breathe steadily and evenly into this fire, into the belly. With every breath, notice that the fire begins to take shape and glow bright, yellow, and red and orange. You have control of this fire. You feel calm. You feel supported. And the fire begins to make you feel warm and tingly. Not too cold, not too hot. As you continue breathing, you notice that this warmth begins to travel through your body. From your core, slowly radiating outward starting from the pit of your belly working its way out towards your skin. As the fire, the warmth travels through your body, it intentionally picks up where the grief had made a home, and slowly moves that grief out to the surface. Take a moment to notice where the fire lingers and takes its time. Notice the areas in your body where the fire quickly takes hold. Notice where this internal fire breezes through. Maybe...


Duration10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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