Lesson 2 - Rejuvenation

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

B. Choose a piece of music that makes you feel refreshed. Listen to it for a few moments to feel the mood and then join in with your free-form dance movements. Go with the flow; stretch out with big arm circles and moving in circles, too, if you don't get dizzy.

C. When you are ready, just sit down in place, or on a cushion, or on a chair. Close your eyes, fold your hands in your lap, and begin your reflection time. Begin the reflection time with 20 counts of even in and out breaths. Do not retain your breath. Continue on for a few minutes of reflection on positive thoughts about yourself and others and for world peace. End your session by taking a breath in and out, standing and stretching. Enjoy the feeling of rejuvenation and renewal.

Lesson 3 - Composure

A. Do 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.

Article by Susan Helene Kramer

Links
Part 1: Dance Meditation Table of Contents
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 Children and Teens

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.

*****

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.

*****

Who would have ever thought I'd be recommending a song that is sung by Sting and co-written by Sting and his guitarist, Dominic Miller, to use for your dance meditation, but I am. Read about it here.