My Grandmother's Hands

1. Trauma lives in the body and perpetuates white-body supremacy

White-body supremacy doesn't live just in our thinking brains. It lives and breathes in our bodies.

Historical roots of trauma. White-body supremacy originated in medieval Europe, where white bodies routinely inflicted trauma on other white bodies through torture, public executions, and brutality. This trauma was brought to America by European colonists and eventually shifted onto Black bodies through slavery and oppression. Over generations, this racialized trauma has been passed down through DNA, family dynamics, and cultural practices.

Manifestations in modern society. Today, white-body supremacy manifests as:

• Reflexive fear or discomfort in the presence of Black bodies
• Systemic discrimination in employment, policing, and social interactions
• Internalized oppression and self-hate among African Americans
• Unacknowledged privilege and fragility among white Americans

The perpetuation of white-body supremacy is not primarily cognitive or intentional, but a bodily reflex driven by centuries of stored trauma. Recognizing this somatic aspect is crucial for understanding why traditional cognitive approaches to addressing racism have been ineffective.

2. Racialized trauma affects Black, white, and police bodies differently

Trauma is not a flaw or a weakness. It is a highly effective tool of safety and survival.

Black bodies carry the weight of historical oppression, resulting in:

• Hypervigilance and anxiety in social situations
• Higher rates of stress-related health issues
• Internalized feelings of inferiority or self-doubt

White bodies often experience:

• Unconscious fear or discomfort around Black bodies
• Defensive reactions when discussing race
• Difficulty acknowledging privilege or complicity in systemic racism

Police bodies, regardless of race, may develop:

• Heightened threat perception, especially toward Black individuals
• Secondary trauma from repeated exposure to violence and suffering
• Difficulty regulating stress responses in high-pressure situations

Understanding these different trauma responses is essential for developing effective healing strategies. Each group requires tailored approaches that address their specific experiences and needs while working towards collective healing.

3. Healing requires settling the body and moving through clean pain

Clean pain is about choosing integrity over fear. It is about letting go of what is familiar but harmful, finding the best parts of yourself, and making a leap—with no guarantee of safety or praise.

Settling the body is the foundation for healing. This involves:

• Practicing body awareness techniques
• Learning to recognize and regulate stress responses
• Developing a personal "growth routine" for self-care

Moving through clean pain means:

• Facing discomfort and difficult emotions head-on
• Acknowledging personal and collective trauma
• Taking responsibility for growth and change

The alternative to clean pain is dirty pain—avoidance, blame, and denial—which only perpetuates trauma. By choosing clean pain, individuals and communities can begin to metabolize trauma, create more room for growth in their nervous systems, and build resilience.

4. The soul nerve (vagus nerve) is key to processing emotions and trauma

Your soul nerve is vital to your health and well being. It regulates your breathing, heart rate, and blood pressure. It helps prevent inflammation. And it can reduce pain, improve your mood, and help you manage fear.

Understanding the soul nerve. The soul nerve, or vagus nerve, is the largest organ in the autonomic nervous system. It connects to most major organs and plays a crucial role in:

• Regulating emotions and stress responses
• Facilitating social connection and empathy
• Influencing overall physical and mental health

Practices for working with the soul nerve:

• Deep, rhythmic breathing
• Humming or singing
• Gentle self-touch or massage
• Mindful body scans

By learning to work with the soul nerve, individuals can develop greater emotional regulation, resilience, and capacity for healing. This somatic approach complements cognitive strategies and can be particularly effective in addressing deeply held trauma.

5. Cultural practices can help settle bodies and build resilience

Culture is how our bodies retain and reenact history—through the foods we eat (or refuse to eat); the stories we tell; the things that hold meaning for us; the images that move us; what we are able (and unable) to sense or feel or process; the way we see the world; and a thousand other aspects of life.

Traditional practices that promote settling and resilience:

• Group singing and rhythmic movement
• Shared meals and cooking traditions
• Storytelling and oral history
• Rituals marking life transitions

Creating new cultural practices:

• Develop communal healing circles
• Establish mentorship programs
• Create art and media that challenge white-body supremacy
• Organize regular community events focused on body-centered healing

These cultural practices provide a sense of belonging, which is crucial for feeling safe and settled in one's body. By intentionally cultivating such practices, communities can build collective resilience and create environments conducive to healing from racialized trauma.

6. White Americans must create new culture to dismantle white supremacy

White Americans must acknowledge their racialized trauma, move through clean pain, and grow up.

Challenges in dismantling white supremacy:

• Overcoming defensive reactions and white fragility
• Recognizing unearned privilege and its impacts
• Developing a positive white identity not based on superiority

Steps for creating new white culture:

1. Acknowledge historical trauma and its ongoing effects
2. Develop new narratives, symbols, and rituals that promote equality
3. Create mentorship and education programs focused on anti-racism
4. Establish clear practices for calling out and addressing racist behavior
5. Cultivate relationships with BIPOC-led organizations and movements

White Americans must take responsibility for this cultural transformation, rather than relying on people of color to lead or educate them. This process requires sustained effort, discomfort, and a willingness to face clean pain. The goal is to separate whiteness from supremacy and redefine it as a culture of responsibility and maturity.

7. Activism and healing require collective, body-centered approaches

Healing must be collective, both in its process and benefits.

Body-centered activism involves:

• Incorporating settling practices into organizing and protests
• Using group activities that promote body awareness and connection
• Addressing trauma responses that arise during activist work

Collective healing approaches:

• Creating safe spaces for sharing experiences and emotions
• Developing community rituals for processing collective trauma
• Integrating somatic practices into social justice education

Effective activism must address both individual and collective trauma. By focusing on body-centered approaches, movements can build stronger connections, increase resilience, and create more sustainable change. This approach recognizes that social transformation is intimately linked to personal and collective healing.

8. Police need trauma-informed training and self-care practices

Many law enforcement professionals live day after day with the chemicals of chronic stress in their bloodstreams. This is bad for your body, sometimes traumatic, and occasionally tragic.

Challenges facing police:

• High rates of PTSD, burnout, and secondary trauma
• Difficulty regulating stress responses in high-pressure situations
• Cultural norms that discourage vulnerability and help-seeking

Recommendations for police departments:

1. Implement regular trauma-informed training for all officers
2. Establish mandatory debriefing and counseling after critical incidents
3. Create peer support programs and mentorship opportunities
4. Integrate body-centered practices into daily routines and training
5. Develop clear policies for addressing officer mental health and well-being

By prioritizing officer well-being and trauma healing, departments can improve both officer health and community relations. This approach recognizes that unaddressed trauma in police bodies contributes to harmful behaviors and perpetuates cycles of violence.

9. African Americans can reclaim culture and history to heal

Learn and teach about African history and cultures. It's common for African Americans to trace back our bloodline only as far as our ancestors' arrival in America. When we do this, though, we may unconsciously equate our entire history as Black human beings with oppression and violation.

Strategies for cultural reclamation:

• Study pre-colonial African history and cultural practices
• Celebrate African and African American achievements and contributions
• Develop naming practices that honor ancestors and cultural heritage
• Create new rituals and traditions that promote healing and resilience

Benefits of cultural reclamation:

• Counters internalized oppression and negative stereotypes
• Provides a sense of identity and belonging beyond trauma narratives
• Offers resources for healing and resilience rooted in ancestral wisdom
• Empowers future generations with a positive cultural foundation

By reconnecting with their rich cultural heritage, African Americans can find sources of strength and healing beyond the narrative of oppression. This process of reclamation is essential for building resilience and creating a positive vision for the future.

Last updated: January 23, 2025