Ecstatic Dance Meditation For Beginners

Welcome to your 15-minute ecstatic dance meditation for beginners!

During this embodiment practice, I will teach you how to re-center and ground yourself. Through an ecstatic dance practice, meditation, and journaling, you’ll leave this practice feeling calm, spacious, and energized.

0:00 - Intro
1:02 - Ecstatic Dance Practice
17:10 - Grounding Meditation
19:49 - Closing Journaling

Transcript

So now we're gonna move into our ecstatic dance practice. So if you haven't already, Clear your space. Make sure you have room to dance and move. And above everything else here just move freely and intuitively. The goal here is to release any expectation or worries about what you look like and just allow yourself to be as uninhibited and authentic as possible. So with this practice, We're going to work on releasing some stagnant energy and also releasing any emotions that might be laying under the surface that we want to work with and get rid of. And then after that, We'll work on calling in the emotions and the feelings that we want to embody in our lives. So this should be a really fun practice. I will be here with you the whole time along the way. So if you ever get lost, Feel free to look up to your screen. I'll be here with you. And I promise. We're always in this together. So I hope you enjoy. Okay, As you're ready, Gently stand up. And come into your space. Maybe close your eyes, Take a few deep breaths. Remembering that this practice is all about feeling. Getting out of our head and into our bodies. So start here at first by just slowly coming into your body. Move around your space. Take a few stretches. Bring your awareness to the sound of the music. Feel how your body wants to move. And honor that. If you haven't already, Gently close your eyes. Notice whatever thoughts show up. In your mind. Notice whatever feelings show up. In your body. Everything is allowed. Everything is welcome here. You might notice yourself beginning to feel a bit emotional or feel. . . Specific emotions coming up. What are you having a hard time letting go of? Whatever it is, Express it through your movement here. Now bring your awareness to the foundation of your body. Through the soles of your feet. On the floor of your pelvis. Going to begin to shake your body or gently jump up and down, Releasing any stagnant energy. Don't be afraid to let loose a little bit here. Allow yourself to notice which emotions and feelings are asked to be released. Now it's time to let it all go and give it all you've got here. Release all your energy through your hands, Your feet, And your voice. Really unleash your wild woman here. Let everything go. And then we stop. You can sit or lie on the floor if you'd like. Start by taking a few deep breaths. Gently come back to yourself. You can allow yourself to move very slowly as you bring your awareness back inwards. Coming back into your body movement gently. You Thank you. Now your body is flowing freely and your heart is open as we dance into our final song here together. And now taking notice of what energy or emotions are being asked to be brought forward. What would you like to draw more of into your life? And if you let go of sadness, You can bring in joy. If you let go of anger you can bring in love. Embody and express the emotions that are calling to you here. As we end, You can find a pose that's comfortable for you. Child's pose, Shavasana, Or seated meditation. Allow your breath to settle. And thank yourself for taking this time to be present in your body. And welcoming yourself back from your practice. Let's bring a hand up to your heart, Pressing your palm against your chest. Just noticing the breath, Noticing the heartbeat here. Holding space for any emotions, Any sensations, Any feelings. That might have cropped up. Take a moment as you come back into your breath. Remind yourself that you are loved. You are worthy And that however you've shown up to this practice for yourself today is absolutely perfect. Let's take a deep inhale through the nose and out through the mouth. Take a deep inhale through the nose. Exhale. Deep inhale. Again On your own three more times, SH on your exhale. And you gently release your hand back down onto your lap. Take your time to softly open up your eyes. All right, Go ahead and grabbing your journal here. We'll take just one prompt here to close us out together and really integrating all of our practices. So your journal prompt for this evening is, What am I feeling? How did this practice make me feel? And you can be as short or as long-winded as you like with this response. I know we spent all that time getting out of our heads, So it's okay if there's not a whole lot there. But just take a few moments, Even if it's just a few words, Jot down how you're feeling. Maybe jot down the emotions that you thought of during our dance practice or anything else that comes up in your heart. I'll give you a few moments for that now and I'll bring us back to close out the practice together. Alright, Gently coming back from your journaling as you're ready. Just take one more breath. Sigh. I want to thank you so much for taking this time for yourself and your practice. And I hope that you're grateful to yourself as well. I would love to hear how you guys found this practice, How you liked it, The emotions that maybe came up for you if you'd like to share. I would love to hear how this practice is benefiting you guys and I would love to see all of your dance moves. So until next time. Namaste.