We are integral beings; moving in daily rhythms and habits using our body, mind, emotions powered by spirited - enthusiastic - energy.
Movement is natural; the force that gets us where we want, doing what we want.
Dance meditation gets the body moving aerobically - breathing increases, oxygenating blood; hormones that give us a sense of well-being circulate; joints and muscles are flexed; heart and lungs are toned. And, our outlook on life is lifted; we feel energized by dancing.
The goal of meditation is communion with the Spirited Self, and while in our body-mind we can feel this inner Spirit enlivened while dancing, as we hold positive thoughts and caring feelings for ourselves and all.
General Notes
1. Dance meditation is for individual or group practice.
2. Provide enough space for moving, indoors or out.
3. Dress in comfortable clothes for bending and moving; bare feet or soft shoes such as ballet slippers or gymnastic shoes are best.
4. Have music ready to begin playing after the stretching session, using any selections that you find energizing and uplifting.
5. Wait an hour after eating before beginning.
Part 1: Dance Meditation Introduction and Guidelines
Part 2: Stretching Exercises Described
Part 3: Expressive Dancing Elements
Part 4: Reflection Techniques
Lesson Plans -- Introduction and Lesson 1. Energizing
Lesson Plans -- Lesson 2. Rejuvenation
Lesson Plans -- Lesson 3. Composure
Lesson Plans -- Lesson 4. Personal Peace
Lesson Plans -- Lesson 5. Inspiration
Lesson Plans -- Lesson 6. World Peace
Dance Meditation for Kids and Teens
For offline reading
Dance Meditation HandbookFor 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.
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Meditation for all KidsSitting, 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 and illustration - Susan Helene Kramer
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.
