This piece is a 10-minute binaural experience that can be used to relieve stress when facing experiences of bias in daily interactions.

Intro – Invite listener to step away, get comfortable, perhaps consider sitting outside and/or in a quiet place if possible. Remind listener to use headphones for optimal experience.

Inhale and exhale three times to begin (inhale/exhale audio will shift from left to right and back again)

Narrator: Imagine the experience that is causing you tension right now. Picture it as an object in front of you. Something you can see and touch. It can be any kind of object.

Now imagine that object turning into liquid and dripping away.

1st – water dropping sound, starts slowly and shifts from right to left ear. Drops become faster for a period, then begin to slow down again.

2nd  –  same water sound as before, but slowed down. Deeper, slower blobby drops.

Narrator: The experience happened to you. But it does not define you.

Narrator: What do you want to do now? You may want to do nothing, and that’s ok. You may want to keep track of any additional experiences you may have with a log or journal. You may want to reach out and discuss the experience with a trusted person. Think about your next step now.

3rd – soft rainfall sound shifts from ear to ear.

Narrator: Return to this exercise as often as you need it. Thank yourself for taking the time to step away and reflect. And keep on fighting.