Step 6: Reflection

The mindfulness trainer asks everyone to walk around the room, at a slow and calm pace, in silence. After the participants have spread out enough, the trainer asks them to stop and move to the person closest to them. The trainer guides them through the exercise (5 minutes).  

Example:  

As you know by now, biases and stereotypes exist, and we all have them. We tend to see people based on our conditions, beliefs, and fears. This creates distance and a lack of compassion and can also cause harm in the form of micro-aggressions.  

To do the opposite, to dissolve our trance, to welcome compassion and openness, I want you to walk around the room in silence for a bit. Take slow steps and deep breaths, you are just walking.  

Now stop and stand in front of the person closest to you.  

• Close your eyes, take a few long deep breaths, relax any obvious tension, and allow yourself to settle and become present again.  
• Reflect on your mutual intention to offer a sustained, open, and nonjudgmental attention to each other.   

(One minute later) Open your eyes and look into the eyes of the person in front of you.  

• Simply notice and acknowledge whatever experience arises within you and allow it.  
• You are safe, and everything you are feeling or thinking is ok. Do not judge, only take notice.  

(4 minutes later) Feel free to share how the experience was for you with the person in front of you.