Activity 5: Visualising the Calm

Objectives: The practice of visualization or mental rehearsal has long been used to improve personal performance. The advantage of a mindful mental rehearsal (simulation) it has been to shown rewire the brain from the inside out. That means that when person find herself in such situation, it is really the “second” time to perform and done it. That first experience – even though it is mental one – will help prepare for how to act or respond to the actual situation when micro-aggression happens. Research studies comparing mental rehearsal with actual practice have shown that similar brain activity occurs in both cases. It can help activate or create energy in someone who may be isolating, or it can be used to produce a state of calm and lessened anxiety in those who find certain situations to be triggering.

Duration: 45 minutes 

Group size: The exercise can be done individually.

Material: paper, pen

Method: visualization, experiential learning, simulation. Adapted from: Altman, D. (2014). The Mindfulness Toolbox. Eau Claire, WI: PESI Publishing & Media, Inc.

Target groups: Receivers