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 and illustrations - 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

This series is available as an ebook:


Dance Meditation Handbook for Adults
In 33 pages, the elements that go into dance meditation and 6 guided lessons.