Guest Author - Susan Kramer

Lesson 4 - Personal Peace

A. Do the sequence of stretching exercises in Part 2.

B. Choose a piece of music that makes you feel peaceful. Because you are concentrating on peace make your dance movements flow easily one to the next rather than jerky or jumping up and down. Waltz rhythms are good choices for maintaining or regaining peace.

C. When you are ready, sit down in place on the floor, or on a cushion, or on a chair. Close your eyes, fold your hands in your lap, and visualize a beautiful peaceful garden scene in front of you. Now see yourself walking along a pathway through the lush scenery. As you walk along this pathway in nature for as long as you like feel your own natural peace returning. In your mind go sit on a convenient bench. To end your period of reflection open your eyes, take a breath in and out, stand up and stretch.

Lesson 5 -- Inspiration

A. Do the sequence of stretching exercises in Part 2.

B. Choose music that is inspiring. After listening for a few moments let yourself move gradually into the uplifting rhythms with slow drawn out movements. Perhaps holding some stretches before letting go into a simple turn. Stretching up and then down to middle level. Draw out the movements and close with a quiet movement.

C. When you are ready, sit down in place on the floor, or on a cushion, or on a chair. Close your eyes, fold your hands in your lap and do 10 rounds of even breathing in and out. Now just quietly listen to the melody within your mind, seemingly centered under the crown of your head. By tuning in with this inner voice during times of conflict in your life, you can calm down enough to listen to your own voice of conscience that will let you know the best course of action for the situation at hand. The inner voice and your conscience are ever with you through all life's ups and downs. To finish your meditation open your eyes, take a breath in and out, stand up and stretch.

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