Sitting Meditation
To begin, sit in the place where you finish moving. Or, sit on a cushion or chair nearby.
Close your eyes and fold your hands in your lap.
Begin even breathing like this:
Count 1 breathe in;
Count 2 breathe out;
Count 3 breathe in;
Count 4 breathe out and continue breathing evenly.
While calm and breathing evenly take this time to think over any problems on your mind.
Try to think of ways to solve your problems that are helpful for you and everyone else. This kind of solution gives you the most peace of mind and everyone feels happy. This is called a win-win situation.
End your dance meditation with a big breath in and out and stand up and stretch, energized to go!
Relaxation Meditation
Lying on a blanket on your back let your arms rest stretched out at your sides, slightly away from your body and let your legs rest stretched out slightly apart so you're comfortable. Close your eyes.
Begin even breathing like this:
Count 1 breathe in;
Count 2 breathe out;
Count 3 breathe in;
Count 4 breathe out and continue breathing evenly.
Now, begin to let your body feel like it is sinking lower and lower into the surface. Enjoy this time of relaxation when your body is so still, but your mind is quite awake.
Think with appreciation about your family and friends. Decide on one positive act you can do later for someone, or for a cause that is important to you. Now, just relax for a few moments counting your even breaths again.
To finish your dance meditation take a big breath, sit up, stand and stretch, ready for action!
Part 1 of 4, Dance Meditation - Introduction
Part 2 of 4, Dance Meditation - Stretching Exercises
Part 3 of 4, Dance Meditation - Dancing and Moving
Part 4 of 4, Dance Meditation - Meditation Time
Dance Meditation Lessons for Adults
Directory of Meditations for Kids and Teens at BellaOnline
 | "Meditation for All Kids" Ebook and Paperback How to teach sitting, walking, dance, relaxation, instant, music, running, swinging, biking and swimming meditations, plus a chapter of guided meditations on virtues, and a chapter of affirmations, inspirations and prayers. For tots to teens of all abilities. 100 pages. |
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Dance Meditation Handbook for Teens and AdultsFor 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.
Article by Susan Helene Kramer
