Part 1: The "Externalize the Virus" Exercise (5 mins)
Stigma grows when we start to think we are the virus. This exercise helps separate your identity from your diagnosis.

The Action: close your eyes and visualize the virus as a tiny, harmless passenger sitting in the "back seat" of a car.

The Visualization: You are the driver. You decide where the car goes, who gets in, and how fast you travel. The passenger (HIV) is just there for the ride. It doesn't get to touch the steering wheel. It doesn't get to pick the music.

The Group Affirmation: say to yourself: "I am the driver. HIV is just a passenger."

Part 3: A 5-Minute "Loving-Kindness" Meditation
This is a modified Metta meditation designed to wash away the "dirt" of stigma.

Breathe: take three deep breaths—in through the nose, out through the mouth.

Focus on Self: place a hand over your heart and silently say to yourselves:

"May I be free from shame. May I be at peace with my body. May I know my own worth."

Focus on the Group: look around the group (or think of the other members) and silently say:

"May you be free from shame. May you be at peace with your body. May you know your own worth."

The Release: Imagine a heavy, dark cloak (the stigma) falling off your shoulders and hitting the floor. Feel how much lighter your chest feels without it.

Part 2: The "Safe Space" Affirmations (5 mins)
Affirmations work best when they counteract specific "stigma thoughts." Read these aloud and repeat them:

To counter shame: "My value as a human being is not measured by a lab result."

To counter fear: "I am safe, I am healthy, and I am worthy of a long, beautiful life."

To counter isolation: "I am not a secret to be kept; I am a person to be loved."

To counter U=U stigma: "Undetectable equals Untransmittable. My health is my power."

Oh please when I decided that I was no longer going allow stigma ruin my life I came out a second time but it in a big way !

I entered a local leather contest without thinking about the 90 speech that was close to my heart.

When they handed me the mic I realized that I had to speak on z subject that I was familiar with so blurted out " I have Aids but am undectable thanks to meds " .

Well some how my 90 seconds managed to morph into 10 minutes .

I knew once I blurted those words out and heard them comming back to me thru the speakers knew there was no turning back so ran with it ..

As I walked off the stage leaving an astounded crowd behind heard one person clap then another until the crowd of 250 + was clapping in unison until I disappeared out the back door to go smoke.

Had a checkup with my id pcp the next month and join telling her what I had done she replied " that might be why soms of my patients havd become more open about their status and more willing to talk instead of making me pull teeth to find out how they were " .

Therefore in my own way I started a local movement against stigma .....

I will admit that a few people that I have admitted to that I was Poz on a one to one conversation simply said " so what " :) 😀