Chapter 4
This exercise is designed to shift inmates' mental state from tension and fear to a place of inner strength and calm. It uses a powerful mix of rhythmic breathing, a rap-inspired mantra, and visualization.
1. Breath Pattern
Inhale deeply for 4 counts, hold for 2 counts, then exhale slowly for 6 counts.
Repeat the cycle in time with the rhythm of your heartbeat or an internal beat.
2. Mantra
This mantra can be whispered, spoken aloud, or rapped internally to an imagined beat:
Main Mantra: "In with peace, out with pain,
Mind on strength, not on shame.
Rise above, feel the flame,
Chains dissolve, ain't no game."
Alternate Short Version:
"Breathe deep, stay real,
Rise up, don’t kneel."
3. Instructions
Sit upright in a relaxed but alert position.
Close your eyes or lower your gaze to limit distractions.
Begin the breath cycle, syncing it to the mantra.
Visualize each exhale as releasing smoke—symbolizing stress and fear—leaving your body.
With each inhale, imagine a warm, glowing light expanding from your core, strengthening you.
Repeat until your body feels grounded and your mind feels clearer.
4. Visualization Focus
Imagine chains around you slowly dissolving with each breath, freeing you from the invisible grip of fear and trauma.
The glowing core of light within symbolizes the unbreakable fire of your spirit.
5. Add-On Challenge: Group Connection
Practice as a group to build unity and shared strength.
Invite others to create their own empowering lines to add to the rhythm.
Sharing these custom lines fosters trust and opens the door to personal expression and creative healing.
Relatable Concepts in the Visualization
Survival vs. Vulnerability: This practice reframes control not through aggression but through mastery of the inner world.
Shared Strength: Group practice builds respect through collective growth.
Transformation: Participants visualize breaking free from systemic constraints—both physical and psychological—strengthening their resilience.
This activity becomes a tool they can carry within themselves, accessible whenever fear or tension threatens to overwhelm.
