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Personal Practice Session Guide

A Dancemeditation session can be many things. Below is a typical progression.

First 20 minutes

In the first twenty minutes (ten will not do), we’ll shift our neurotransmitter bath. Staying with breathing and  movement calms the psyche, relaxes the body, helps us feel centered, and produces health benefits. Use medium to slow tempo music that will help you settle down.

Two Practice suggestions

1. Opening Sequence, the Dancemeditation™ equivalent of yoga’s Sun Salutation, is an easy way to get going. It is gentle, lengthening, and strengthening. It coordinates curvilinear movement with breathing. Having a sequence means you don’t have to figure out what to do. video clip (If you don’t know it you can purchase a video to follow as support.)
2. One Breath, One Motion. Try this simple movement mantra: Inhale with one movement and exhale with another. Keep your attention of what you are doing and let it unfold.

Second 20 minutes

Try either of these movement mantras.
1. Move How You Feel: Relax your concentration and let your body move however it wishes.
2. Shadow & Light an exploration.

About music:

  • Rhythmic music helps, but nothing too driving, and music without words is best since lyrics, even positive ones, can takes us out of a meditative state. The rhythmic nature of our body’s fluid pulses will connect to the music.
  • We do best with music that is featureless yet irresistible for our body, rather than what would satisfy the mind. The best choice for this process is music with small changes rather than high contrasts. Tracks evolve slowly over time. (The body like time even though the mind might be bored.)
  • Images that might help when seeking supportive music qualities: a waterfall, ever-changing yet the same; and wallpaper, there but not there. We want support not inspiration. We want to let the body come forward with its secrets. What would the music sound like if the body composed it?

Third 20 minutes

Lie down and rest for ten minutes. If you feel restless, bring your attention to you breathing and to the sensation of you body sinking into gravity. This equinox let’s all focus on the inner sound of ‘Shafi’ (pronounced ‘shaaa — fee’),  Sufi chant that means ‘to heal’. So, rest, hear the inner sound of shafi, and be aware of your breathing.

More time

If you want to continue:
Put on dance music and dance.
Or stand and do walking meditation in silence.
Or write in your journal.

Returning

You are finishing your session now. Let the quieter inner state and the awareness of your body linger as you gradually return to normal consciousness. Whatever you do next, encourage the quieter, embodied inner state to be there as well.