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Dance Meditation - Reflection Techniques

When the music ends sit on a chair or cross-legged on floor or mat with the back held straight, eyes closed, for a few minutes of silence, thinking lovingly about at least one person.

After the exertion of dancing the breath will gradually slow down; then begin to breathe evenly in and out - 2 counts in and 2 counts out - no breath retention.

Three Techniques

1. Continue on with breath counting and loving thoughts. Counts 1, 2 breathe in; counts 3, 4 breathe out; counts 5, 6 breathe in, counts 7, 8 breathe out, etc.

2. Mentally repeat an uplifting word or phrase such as the word 'peace'.

3. When the breath has again become even, and while thinking lovingly, listen for the inner musical vibration. I experience this inner music as close to the note of 'E' on the piano scale, and it seems to be centered just under the top of the skull. Communion with the inner music carries much peace and harmony for me, present during ups and downs in life, ever the constant amidst change.

Thinking lovingly about at least one person puts the mind into a joyful mood; gradually thoughts of caring, loving, extend in a radius ever further to include the local and world community and environment; universal love becoming a real experience.

Finish the period of reflection by opening eyes, stretching arms and legs; arising.


Dance meditation is poetry in motion and when you are done your session you'll find you are invigorated for the rest of the day.

Dance Meditation Handbook
For teens and adults, illustrated with photographs and ink drawings, this is a comprehensive handbook of elements to include in dance meditations, with 6 guided lessons and an appendix of musical suggestions; a companion you won't want to be without in your practice or for teaching! 40 page ebook.

Dance meditation for kids here:

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 100 page book with illustrations.

Article by Susan Helene Kramer

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