InnerMotion – The Guidebook – Clear the Mind
One of the key aspects of experiencing dance fully and authentically is minimizing thinking. By cultivating presence and staying in the moment, you can deepen connection to your body and music.
- Checking System: Periodically ask yourself, "Are you thinking or dancing?" This simple question serves as a reminder to stay present and connected. Whenever you catch yourself thinking, gently guide your attention back to the dance.
- Stay in the Present: Avoid letting your mind drift to the past or future. These thoughts can distract you from fully experiencing the present moment. Focus on the here and now, allowing yourself to be completely immersed in the music and your dance.
- Reconnect with Your Body: If you notice you’re thinking, use it as a cue to reconnect with your body. Feel the sensations in your feet, the movement of your arms, or the rhythm of your hips. Grounding yourself in physical sensations can help pull you out of your head and into the dance.
- Incorporate Thought into Movement: If you notice yourself thinking, instead of resisting it, try integrating those thoughts or any other inner processes into your dance. Feel how they manifest in your body - do they create tension, fluidity, or a particular rhythm? Allow them to shape your movement, expanding your dance by translating mental activity into physical expression. This transforms thinking from a distraction into a dynamic part of your dance experience.
- Focus on Your Breathing: Breathing is a powerful anchor to the present moment. When thoughts intrude, focus on your breath. Notice its rhythm, depth, and how it supports your movements. This can help quiet your mind and enhance your presence.
- Embrace Emotions: Sometimes thinking is a way to avoid uncomfortable emotions. Instead of escaping into thoughts, stay with the emotion. Focus on it, let it flow through you, and express it through your dance. Embracing your emotions can lead to a more authentic and powerful dance experience.
Exercise
Throughout your dance session, regularly check in with yourself by asking, "Are you thinking or dancing?" Each time you notice your mind wandering, gently bring your focus back to your body and breath. Allow yourself to feel the music and your emotions, using them to enhance your dance rather than distract from it.
By integrating this practice, you cultivate a deeper presence and connection to your dance. Minimizing overthinking allows you to move more freely, express yourself more authentically, and experience the music with greater intensity and joy. This approach not only enriches your dance but also contributes to a more mindful and fulfilling overall experience.
