Find Your Peace: Meditation Techniques for Black Women in 2025
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Unwind, Recharge, Repeat.
It can be so easy to get lost in life, especially for Black women. There are always bills to pay, you're behind on work KPIs, and, for some, a difficult childcare is in the mix. These can make life seem a bit overwhelming, maybe even a little joyless. But amid all that, it is crucial to sit with yourself and take a breather, and a great way to do that is through meditation.
To take us through meditation and some must-try techniques, we spoke to Mandisa Nduli, an experienced yoga and mindfulness teacher.
The Expert
Mandisa Nduli is a yoga and mindfulness teacher based in Cape Town.
With 10 years of experience under her belt, Mandisa’s specialty lies in 500RYT (Yoga/Embodiment), mindfulness/meditation/breath work teacher, massage therapy, sound therapy, Divination/Channeling work, psychotherapy and plant medicine.
Understanding the Power of Meditation
We hear about meditation all the time, but very few know what the term means besides film portrayals of hums and bent knees. The truth is meditation is a way of life and not just a practice.
"Meditation involves the process or state of being that one goes through first with intention. From the intention, you move through the doing, which involves various practice(s), teaching/guiding you to focus as the observer," Nduli explains.
Essentially, meditation is a walking, living art of sitting with oneself and becoming aware. As Nduli explains, it is a practice that takes consistency and patience.
"Through dedicated, consistent practice and patience, one eventually leans to embodiment, to mindfully become and understand that you are aware. Another way to put it is, [meditation] helps you become aware of what you are aware of", she adds.
The meditation process involves several mindfulness practices and techniques, each with benefits for stress relief and better mental health.
Unique Benefits of Meditation for Black Women
Research shows that Black women report higher levels of psychological stress, including race- and gender-based stress, compared to women of other races. This is why Black women need to try stress-relieving and relaxing activities, which is one of the benefits meditation holds.
Meditation also has other benefits, including an increased feeling of safety and joy within you.
"Meditation helps create space for more love. It also creates awareness [within you] to know your body's safety. [It] cultivates more joy as you learn to laugh at the stories you have created through your pain, and it creates space for a more authentic relationship with self and the world", Nduli states.
However, while meditation can offer several benefits, a number of obstacles could make the practice much less effective, including the popular misconceptions surrounding it.
Overcoming Obstacles to Meditation
A significant barrier to meditation is the cultural stigma surrounding it in some regions.
"[People believe] that meditation is evil", Nduli states. However, that could not be farther from the truth. Meditation is one practice that gives you space to offer more kindness and compassion to yourself and others around you.
There's also the perceived misconception that meditation requires lots of space or can only be done in one position, which Nduli says is false.
"Another misconception is that you shouldn't have thoughts while meditating. It completely defeats the purpose of what it is. It's the space where you can deal with and find pockets of comfort through any discomfort", Nduli explains.
Self-doubt and time constraints could also affect a person's mindfulness routine. Still, the practice of meditation is one that can be done anywhere, anytime, even for busy people with fast-paced schedules.
Practical Meditation Techniques for Busy Lives
There are some meditation techniques that work for people with busy schedules, and mindfulness meditation is one of them.
Mindfulness Meditation
Mindfulness meditation focuses on being aware of yourself while being present in the moment, without distractions. It is done through breathing exercises even while working, and as Nduli explains, it is incredibly essential to set your intention with your tasks during mindfulness training.
"If you are doing [mindfulness meditation] seated, bring awareness to your breathing. Breathe fully in and fully out. When you catch yourself distracted, bring yourself back to the focus. Breathe fully in and fully out repeatedly for however long you have. Two minutes is better than zero minutes", Nduli advises.
Transcendental Meditation
Transcendental meditation, on the other hand, involves repeating a word mentally for a stipulated period while remaining present and relaxed. This aims to help your mind transcend into a state of non-distracted, almost thoughtless consciousness.
This is usually done in a quiet spot and with a mantra, which is the word you want to repeat until your mind is clear.
Guided Meditation
Guided meditation, on the other hand, involves a teacher or narrator guiding you verbally. This could be in person or via a video tutorial. Guided meditation is an excellent way for Black women to start a busy day, as it renews the mind and gives a clear, fulfilled start to the rest of the day.
"Find a spot with little distraction. If it is distracting, perhaps adjust and use your earphones while listening to a guided meditation or soft, calming music, usually with no words. Stay focused on breathing and becoming full of yourself and empty of the role/masks", Nduli adds.
Creating a Meditation Practice That Works for You
Incorporating Meditation into Your Daily Routine
Meditation is more than just a random practice; it's a routine. And for the best benefits, Nduli advises you to commit to it.
"Commit to a daily practice and explore meditation in different ways. Remember, anything with time, intention, dedication, and patience can only get better with time. Commit to meditation as a life practice, not a means to an end", she says.
Setting Intentions For Your Practice
Setting your intentions and being honest about your meditation goals will go a long way in moulding a meditation practice that suits you. One of the ways to do this is by making the time for it.
"Set a reminder or put a daily date with yourself in your calendar. Another important thing to note is to affirm that you deserve time with yourself to replenish and to be. It's something that needs to be built into our culture", Nduli adds.
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Tipre M, Carson TL. A Qualitative Assessment of Gender- and Race-Related Stress Among Black Women. Womens Health Rep (New Rochelle). 2022 Feb 14;3(1):222-227. doi: 10.1089/whr.2021.0041. PMID: 35262060; PMCID: PMC8896166.n text goes here
