July 16, 2021
An Introduction to Mindfulness for Black Folx
Zoie Carter, Brown ‘22
After a year as taxing as this one filled with so much pain, frustration, and uncertainty, many folx have sought alternative methods to cope with the turmoil and aftermath of the recent months. As Black folx, many of us have dealt with the added burden of witnessing the devastating fates of our brothers and sisters at the hands of police, coming to terms with the disturbing healthcare disparities throughout the pandemic, and having to acknowledge yet again just how oppressive systems and individuals in this country are towards our communities. While most of this is not new to us, the accumulation of this difficult year has left many Black folx feeling increasingly frustrated, angry, and tired. Now, more than ever, we must take a step back and focus on our mental health and wellbeing so that we may continue to persevere and flourish. For some, mindfulness practice has been an outlet during these trying times. For others, mindfulness has felt like a predominantly white and unfamiliar space. Popular introductory mindfulness-based apps such as Calm or Headspace can be great, but they are not tailored to the unique and shared experiences felt by Black folx and oftentimes lack diverse and representative instructors. Despite this, however, mindfulness can be a powerful healing tool for Black folx to connect with their ancestry, with one another, and with themselves when centered around the Black experience. So, while certainly not for everyone, I’d like to give a brief overview of mindfulness as well as how it can be tailored to heal, embrace, and celebrate our Black identities.
Jon Kabat-Zinn, the founder of the popular westernized mindfulness-based stress reduction (MBSR) program, describes mindfulness as an “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally in the service of self-understanding and wisdom” (Jon Kabat-Zinn, PhD, founding Director of the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School). Essentially, through practice, mindfulness allows us to be more present and aware of our thoughts as they occur which can help us better regulate our emotions and ultimately improve health outcomes. Numerous studies have suggested that mindfulness can be extremely beneficial to those experiencing stress, anxiety, depression, and various other stress-related illnesses. As Black folx, we tend to experience disproportionate amounts of stress due to the blatant forms of racism and microaggressions we encounter frequently, which is why mindfulness is such a promising outlet for many of us to manage our race-related and overall stress to improve our holistic well-being.
But all of this begs the question, Where do I begin? Well, one of the beautiful things about mindfulness is that there is no “right” way to practice mindfulness. Mindfulness can be expressed in any and all aspects of your life, and oftentimes it’s about finding what works best for you and your needs at the moment. That being said, it can be overwhelming to start a mindfulness journey, so I want to highlight 5 ways to start your mindfulness journey that focus on the unique experiences we share as Black people to help anyone who may be interested in incorporating mindfulness into their lives:
Identify your Intentions
It’s important as you start to embark on your mindfulness journey that you identify what brought you to mindfulness in the first place. For many Black folx, the prolonged exposure to racism and discrimination in addition to normal, everyday stressors has taken a negative toll on our mental health. Reflecting upon the unique experiences you’ve faced as well as the aspects of your mental health you’d like to improve on before starting your journey can help you get the most out of your mindful experiences and lead to self-growth, self-acceptance, and self-love.
Explore the various forms of mindfulness
As I mentioned previously, mindfulness can take many shapes and forms. Exploring the numerous mindfulness practices out there and finding what works for you is what makes each person’s experience distinct. Just like with any form of self-care, what works for someone else may not work for you, so taking the time to investigate various practices will help you get the most out of your experience. Here are some common mindfulness-based exercises and techniques to help you begin your journey:
Guided Meditation: Oftentimes, meditation gets conflated with mindfulness which leads to confusion over what exactly mindfulness is. To clarify, meditation is only one of many mindful practices that can be incorporated into your daily life under the larger umbrella of mindfulness. Guided meditation is great for beginners and for those who aren’t quite sure what exactly mindfulness is about. Having an experienced instructor walking you through some of the basic meditation techniques as you’re just getting started can take away some of the burdens on you so that you focus solely on getting the most out of your meditation. Oftentimes, after getting acquainted with guided meditations, individuals eventually feel empowered and equipped with the tools to meditate by themselves. Instead of downloading Calm or Headspace, check out Liberate Meditation, a meditation app developed by and for Black folx. Liberate features tons of introductory, intermediate, and advanced guided meditation practices tailored to your specific mental health needs.
Yoga/Mindful Exercising: While yoga is probably the most practiced form of mindful exercise, as it often incorporates iterations of meditation with bodily movements, mindful exercise can be practiced during whatever form of physical activity you prefer. Being intentional about your workout and focusing on your goals, your breath, and how each part of your body feels throughout the session can help keep you to the present moment and strengthen the mind-body connection. Don’t feel like you have time to work out as often as you’d like? That’s ok! As college students, we are constantly on the go, making it difficult to find time for daily physical activity. Try taking a few minutes to stretch in your dorm room before bed or having a quiet, reflective moment on your walk between classes instead of listening to music. During these times, focus on how your body is feeling with each subtle movement and embrace how the mind may wander as you do them. These simple tasks are easily incorporated into a busy schedule and can be used to practice mindful exercise techniques. For more specifics on how to exercise mindfully, check out this article here: 5 Simple mindfulness practices. And, if yoga is your thing, check out videos like Jessamyn Stanley's 8-minute Yoga for Self-Love for free, virtual yoga content created by Black folx.
CW: Before discussing mindful eating practices, I want to first say that these techniques can be particularly challenging for those who may struggle with their relationship to food. Please practice caution when attempting mindful eating exercises if you have or have had difficulties with your relationship with food in the past, and always check in with yourself to assess how these exercises impact you.
Mindful Eating: Mindful eating isn’t usually what first comes to mind when people discuss mindfulness, however, mindful eating can be just as powerful as any other practice for those that resonate with it. Try pausing to take a few breaths before eating a meal, focusing on deep and slow breathing before enjoying your food. Next, focus on your bodily sensations as you take each bite. How does this food look? How does it feel? How does it smell? How does it taste? How does my body respond to this food? By slowing down to ask yourself these questions as you eat, you’re not only more likely to stop eating when you’re full, but you’re also exercising your brain to remain focused in the present moment. For some people, mindful eating is best practiced alone in a secure and comfortable setting. For others, communal mindful eating exercises with friends may be more appealing and beneficial. Finding what excites and benefits you the most is all a part of the mindful journey! For more on mindful eating, check out the same 5 Simple mindfulness practices from the previous section.
Daily Affirmations/Mantras: Affirmations are a beautiful way to connect with our ancestry, with one another as members of the Black community, and most importantly with ourselves. When practiced regularly, affirmations have been shown to disrupt negative patterns of thinking and positively change the way we view ourselves. The more we repeat these phrases to ourselves, the harder it is for negative thoughts to penetrate their way into our minds. Here are a few of my personal favorite affirmations that make me feel empowered and connected to my community:
I give myself permission to feel Black joy.
I am as strong and as powerful as my ancestors.
I can always lean on my Black brothers and sisters for support.
I am more than my traumas.
I am deserving of love even when others tell me otherwise.
Black is beautiful.
All of these practices can cultivate active awareness by exercising our brains to more readily bring attention to the present moment throughout our days, accept and embrace our reality without attaching judgment, and ultimately increase those cognitive and emotional regulatory pathways that are linked to improved health outcomes. I want to also emphasize that while these are all great, these are only a few of the ways you can incorporate mindfulness into your day-to-day life. I urge you, if you’re curious, to explore other forms of meditation and mindfulness either through the resources provided at the bottom of the page or through your own research and conversations.
Set realistic and attainable goals
Starting to practice mindfulness can be daunting and overwhelming at first, so make sure to set realistic goals for yourself that work with your schedule and needs. Try starting off with just a few minutes a day, slowly starting to build your way up over time if you so choose. In addition, I would encourage anyone who is thinking about incorporating mindfulness into their lives to try it for at least a couple weeks—even if you don’t think you’ll continue to stick with it—because as with most things, progress can be slow and isn’t always immediately evident.
Connect with the community
Because historically, mindfulness has been a predominantly white space, it’s important to find your own community within the larger mindful community to share experiences, compassion, and understanding with one another. Whether it be online, with friends, or in the greater Providence community, find spaces that allow you to feel empowered, supported through your journey, and unapologetically yourself. At Brown, you can explore the Bwell health promotion page to learn more about mindfulness as well as resources to get more involved. Outside of Brown, consider checking out the account @melaninmeetsmindfulness to engage in a larger community of mindfulness, health, and healing for Black folx.
Assess your experience
The last tip I have, and arguably the most important one, is to assess your mindfulness experiences and adjust accordingly. After trying out a new technique, ask yourself, how do I feel? What did I like about this experience? What didn’t I like about this experience? And, continue to check in with yourself after some time has passed as well. If you notice that something consistently isn’t working, stop it. Adjust accordingly to best serve your needs, never push yourself to uncomfortable limits, and be honest with yourself if mindfulness just isn’t working for you right now because that’s ok!
As a fellow Black student at Brown myself, I’m well aware of how overwhelming the accumulation of academic, personal, and race-related stressors can be. Coming into Brown, I struggled with my identity and feelings of belongingness. I also felt an insurmountable pressure to excel in all my classes, participate in extracurriculars, and make meaningful connections with faculty that didn’t look anything like me. Through my exploration of mindfulness, however, I've found effective tools to better manage my stress levels and improve my overall well-being. My hope is that by sharing these tips as well as a bit about my own journey, some of you may find your own success improving aspects of your health and well-being through mindful practices. And, lastly, If anyone would like to reach out to hear more about my mindfulness journey, discuss integrating mindfulness into their own lives, or has any questions at all, please feel free to email me at the address listed in the additional resources section!
Additional Resources:
My Email: zoie_carter@brown.edu
Four Ways People of Color Can Foster Mental Health and Practice Restorative Healing
Disrupting Systemic Whiteness in the Mindfulness Movement
Mindfulness May Reduce Stress for Students of Color
Building Community: Mindfulness For People of Color Blog
Mindfulness and Racial Bias: Resources for Deeper Understanding Blog