Meditation is an ancient practice that focuses on breathing techniques and quieting the mind: observing what is happening at the present moment, enhancing relaxation and awareness. Dance meditation is easy, stress reducing, energizing, and an effective way to relax muscular tension. Both men and women find that dance meditation induces a relaxed and focused body and mind.
You need only walk and sway with music to enjoy the benefits of dance meditation. It is not necessary to be a skilled dancer to have a fulfilling meditation experience. Dance meditation is not about dance technique; instead, it is a movement meditation where it is fine to dance in any way that feels good to you.
Almost any activity can become a meditation by quieting the mind's internal chatter and allowing relaxation to take place. Any of these popular meditation techniques may be combined with dance meditation:
* Visualizing images from nature such as a beach scene or the night sky;
* Focusing on where muscles are tense and then relaxing them one by one;
* Observing the rhythm of your breathing, flowing in and out;
* Focusing on an external object, such as a candle or statue;
* Verbal meditations with a prayer, chant, or song;
* Walking meditations.
There are different forms of dance meditation, just as there are different forms of dance: belly dance and tribal dances evolved from ancient times and merge well with meditation. Belly dance and meditation are both ancient arts that have evolved into modern times. Some belly dance instructors teach movement meditation techniques for stress relief and relaxation, since belly dance and meditation merge so well.
There are differences between dance meditation and other meditations. The eyes remain open during moving meditations to avoid colliding with surrounding objects, whereas many other meditations are done with eyes closed. Instead of mudras (prescribed poses of the fingers, such as those used in yogic meditation) dance meditations use abstract gestures of the arms and hands.
What you need for a basic dance meditation:
* Relaxing music with a slow tempo.
* A relaxed, quiet and safe environment.
* Comfortable clothing you can move in - no restrictive waistbands or tight pants.
A basic belly dance meditation technique:
* Use a slow song from a belly dance CD to inspire dance movements.
* Begin in a standing position, arms relaxed at sides.
* Focus on the rhythm of your breathing, slowly flowing in and out.
* Let your arms lift up, down, or any way that feels comfortable; mirror the rhythm of the music, or the rhythm of your breaths.
* Sense your body relaxing; allow stress to float away with each exhalation, releasing outward.
* Sway, walk, or do simple dance steps, moving with the rhythm of your music.
* Continue this for a time, becoming more and more relaxed.
* Slowly wind down, ending your meditation by sitting quietly and observing the relaxed feeling you attained. The next time you meditate, it will be easier to get to this relaxed place, because you have already experienced it.
Veil meditation
Meditation with a veil is another popular form of belly dance meditation to try; it is simple to learn and quite relaxing. To do a veil meditation, play with a soft three yard length of fabric about 40 inches wide, allowing it to flow in the air as you move it around with your hands, reflecting the flow of the music and rhythmic energy.
Ramona is the author of Dynamic Belly Dance, the Joyful Journey of Dancemaking and Performing. See free belly dance videos, read book excerpts, and order an autographed copy at http://www.DynamicBellyDance.com
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