Self-Practice Guide

Close the shades or draw the curtains.

Light some incense and/or scented candles to enhance the sensory experience.

Find a private space with plenty of room to sit comfortably and move.

Let others know you should not be interrupted.

Set your phone on mute.

Play music that matches your mood. It helps to have a prepared playlist.

Rhythms with 130-150 BPMs work best to cause the mental shift into a trance-like state.

Wear earbuds, headphones or use a blue tooth speaker.

Minimize distraction by closing your eyes, keeping your eyes open but downcast and unfocused, or wearing a bandana or other eye covering.

Relax and think of this as your own unique movement, a dance only you can do.

Use deep breathing that comes from the belly. Visualize the breath moving into your body parts and animating them.

Try to set aside those pre-conceived notions about what dance should and shouldn't be.

Whenever possible, refrain from time boxing the activity and do it when it feels right vs out of feeling obligated. This allows you to establish a practice as a form of self-care, enabling you to take as much or as little as you need in each session.

Do simple repetitive movements that enable you to raise your heart rate enough to be a bit challenging, yet basic enough that you don’t need to think about it.

Free-form - anything goes! No limits. You decide on the movement and pace.

Any position - laying on the floor, kneeling, sitting, standing - and any combination of these positions, depending on how you’re feeling at any moment.

Consider experimenting with: Wiggling or shaking your arms or head to the rhythm of the music. Swaying any part of your body. Stepping from side to side, forward and back, tapping your feet, marching in place.

Authentic - unique to you. Natural movements that feel right and comfortable.

Relax and let yourself go!