A. Complete the sequence of stretching exercises in Part 2.
B. Choose a gently flowing piece of music. Listen to the opening melody and slowly begin moving, perhaps swinging arms side to side - bend knees, swing arms up and stretch - repeat to other side while moving around the floor in your own expressive movements.
Review the section at the beginning on qualities of movement to get some ideas on possibilities.
C. When you are ready, just sit down in place on the floor where you are, or on a cushion, or on a chair. Close your eyes, fold your hands in your lap, and do a few rounds of even breathing to begin your period of reflection; one count in, one count out, and continue on.
Think about the idea of composure. What does it mean in your life. If you want more composure when meeting people take time in the conversation to take a breath before jumping in with your next question or comment.
It slows down and paces the conversation. Finish your session by standing and stretching.
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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