Mindfulness Prior to Dancing Session
Body Scan Meditation: Before beginning the dance session,
practice a body scan meditation. Close your eyes and systematically focus your
attention on
each part of your body, from head to toe, noticing any areas of tension or
discomfort. Bring
awareness to your body and prepares you mentally.
Breathing Exercises: Engage in deep breathing exercises to center
yourself and calm
your mind before dancing. Focus on taking slow, deep breaths in through your
nose and out
through your mouth, into a state of calm.
Setting Intentions: Take a moment to set intentions for your dance
session. Reflect
on what you hope to gain from the experience, whether it's releasing stress,
expressing
emotions, or simply enjoying the movement.
Mindfulness During Dancing Session
Body Awareness: Throughout the dance session, maintain awareness of your
body and
its movements. Notice the sensations of your feet touching the ground, the
rhythm of your
breath, and the flow of energy within your body as you move.
Emotional Expression: Use dance as a form of emotional expression by
allowing
yourself to freely express whatever emotions arise. Dance with intention,
letting your
movements reflect your feelings in the moment, whether it's joy, sadness, anger,
or
serenity.
Mindful Movement: Practice mindful movement by focusing your attention
on the
sensations of dancing. Notice the texture of the floor beneath your feet, the
rhythm of the
music, and the way your body moves through space. Allow yourself to fully
immerse in the
dance
experience.
Mindfulness After Dancing Session
Cool Down Stretches: After completing the dance session, take time to
cool down and
stretch your muscles. Perform gentle stretches to release any tension or
tightness
accumulated during dancing, focusing on areas that feel particularly tense or
fatigued.
Reflection and Integration: Spend a few moments reflecting on your dance
experience.
Notice how your body feels physically, emotionally, and mentally after dancing.
Allow
yourself to integrate any insights or emotions that arose during the session.
Gratitude Practice: Express gratitude for the opportunity to dance and
connect with
your body, mind, and emotions. Acknowledge the positive impact that the practice
of
mindfulness dancing has on your overall well-being.
