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.
Now, 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.
Links
Part 1: Dance Meditation Introduction and Guidelines
Dance Meditation for Kids and Teens
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 photo of North Sea in The Netherlands by Susan Helene Kramer
