来自个人，环境和种族创伤的压力难以管理。他们对所有颜色的人都精确了一个心理和身体造成的。冥想有助于减轻压力并重申我们在世界上的身份和地方。
Meditation can be one of many healthy habits you use to cope and recharge. "It can help your creativity, your intuition, your connection with your inner self," saysBurke Lennihan, RN是一名注册护士，他在哈佛大学的健康中心教授冥想。
Meditation has many benefits. In a January 2014 review in贾马内科，冥想与改善的焦虑，痛苦和抑郁有关。根据这一点梅奥诊所，特别冥想的局部局部可以帮助增加积极的情绪并减少焦虑。
But with so many forms of meditation, it can be a challenge to find one that reflects you. Heart-centered meditation quiets the mind and brings awareness to the heart, according toHarvard Health Publishing。正念冥想鼓励你在客观地上专注于消极的想法，因为他们通过思想来实现一个平静的状态。超越冥想涉及重复一个口头禅到安静的想法并实现更大的意识。
Experiment with guided meditations of different types that might be right for you. To start, try these four Black-led meditations to help you recharge.
1.用黑人女孩留在目前
Founded in 2014 by yoga and meditation guide Lauren Ash,Black Girl in Omis a mindfulness organization, lifestyle brand and global community that creates spaces for Black women to breathe easily and promotes the inner beauty of women of color. Their site offers a meditative course called Divine Disruption, a self-paced journey that includes daily journal prompts, weekly thought exercises and guided meditations.
Dedicated to Black girls everywhere,their free meditationinvites you to participate wherever you are, whether it's in bed, on your walk to work or in the car with your parents. The meditation invites awareness of inner experiences, such as bodily sensations, thoughts and memories. Paired with soothing music, this meditation allows you to observe stray thoughts and let them float in and out of awareness without judgement.
2.用坦率的妮可劫匪纪念你的感受
Candice Nicole Hargons，Phd，是一名咨询心理学家和肯塔基州大学辅导研究计划的助理教授。Hargons为性别，关系和亲密关系提供撤退，研讨会和培训;她也对比赛，领导力发展和社会正义充满热情。
You can hear Hargons's drive for social justice in her uplifting and empoweringmeditations dedicated to Black Lives Matter。These meditations — one for Black participants and the other for non-Black "allies and/or accomplices" — offer safe spaces to heal racial trauma as well as peaceful and positive mantras for hope and restoration, like:Your humanity is not a question和You don't have to justify anything to anyone。
她的冥想旨在融入心灵，心灵，身体和灵魂。她鼓励听众竞选并经历任何可能提出的情绪，因为你将所有权作为个人占据，而不是代表整个种族。
3. Vary Your Meditation Subject Matter With Liberate Meditation
解放冥想is the leading BIPOC (Black, Indigenous and people of color) meditation app. Founder Julio Rivera created the app in 2019 when he couldn't find online meditation resources to meet his needs, he told Buddhist media site狮子的咆哮那年。
Today, more than 50,000 users tune in for the Liberate meditations to reduce stress and anxiety, as well as BIPOC-specific meditations and more than 240 talks covering internalized racism, microaggressions and honoring ancestors.
Users can select meditations from one to 20 minutes that aim to help you move past opinions, self-blame and criticism to foster love for your connections to yourself and others.
“我们希望帮助赋予人们，不仅在冥想中，而且为了向他们展示他们可以做些什么，他们可以对他们的痛苦做些什么，”Rivera告诉狮子的咆哮。
可用android.和iPhone, Liberate Meditation offers a free seven-day trial, with the option to extend to either a monthly or annual subscription.
4. Smile With Black Zen
Sisters Stacey and Jasmine Johnson created黑色的禅使冥想可访问，可关联和对颜色人民有效。Black Zen成立于2016年，是一种致力于改变人类宽容课程的社会运动。用户可以访问家庭，办公室或社区的负担得起的策划冥想，以及六周初学者的冥想指南。