A session of dance meditation can be varied in content and length by the choice of music and the time spent in reflection. But on the average, allow at least 30 minutes; that would be 10 minutes of stretching exercises, 10 minutes of dancing, 10 minutes of sitting meditation.
All dance meditations should include the three main elements to reap the full benefit for body-mind integration:
A. Stretching exercises to serve as a warm-up for the more active dance movement.
B. Expressive dancing to allow emotions to flow through the movement of the body in time and space.
C. Quiet reflection following the active movement. I have found that I feel mentally energized and refreshed after dancing. Taking advantage of this heightened energy is a good time to reflect on life issues and mentally think caring thoughts about others in our life, and our planet in general.
Personally, I have found that I feel more positive about life, with a sense of contentment and relaxation after dance meditation.
Choose music for dancing that you find energizing and uplifting.
If you get out of breath while the music is playing just sit down and begin the reflective portion of the dance meditation. The right length of active movement is what is right for you. There is no competition between participants in dance meditation.
Lesson 1 - Energizing
A. Do the sequence of stretching exercises in Part 2.
B. Choose a piece of music you are familiar with that uplifts you. Take your time to begin moving with the music, perhaps first listening to it for a few minutes. Gradually move faster or more vigorously to your music and then wind down near the end.
C. After dancing sit down in place where you end your dancing, or on a cushion, or on a chair. Close your eyes and fold your hands in your lap. Begin with the meditation technique of counting breaths. Breathe in and out evenly. Do not retain your breath at any time during the meditation. Continue on with your even breathing while thinking lovingly about at least one other person. End your meditation with a breath in and out, stand up and stretch, energized to go.
Part 1: Dance Meditation Introduction and Guidelines
Part 2: Stretching Exercises Described
Part 3: Expressive Dancing Elements
Part 4: Reflection Techniques
Part 5: Lesson Plans -- Introduction and Lesson 1. Energizing
Part 6: Lesson Plans -- Lesson 2. Rejuvenation; Lesson 3. Composure
Part 7: Lesson Plans -- Lesson 4. Personal Peace; Lesson 5. Inspiration
Part 8: Lesson Plans -- Lesson 6. World Peace
Dance Meditation for Kids and Teens
Dance Meditation Handbook - In 33 illustrated pages, the elements that go into dance meditation, including 6 guided lessons.
Meditation For All Kids - Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 27 page ebook with illustrations.
Article and illustration - Susan Kramer
