Conscious Dance Practices/InnerMotion/The Guidebook/Dance Resources/Embrace Emotions/zu

Uma uzicwilisa emdansweni futhi uxhumana ngokujulile nomculo, imizwa yakho ngokwemvelo iba namandla futhi ibonakale. Lokhu kuyingxenye ebalulekile futhi ebalulekile yesipiliyoni somdanso. Ngezinye izikhathi, le mizwa ingase ingakhululeki, kodwa esikhundleni sokuyigwema, kubalulekile ukuyamukela nokuhlala ikhona nayo. Ukwenza kanjalo kukhuthaza ukukhula komuntu siqu futhi kwenza kube lula ukuziveza.

Ukubaluleka Kokwamukela Imizwa

Imizwa ibalulekile kokuhlangenwe nakho kwakho komuntu, isebenza njengezimpawu ezibalulekile ezikuqondisa ezimweni ezahlukahlukene futhi zikusize uphendule ngendlela efanele endaweni okuyo. Ukwamukela imizwa kunokuyishaya indiva kubalulekile ngezizathu eziningana. Okokuqala nokubaluleke kakhulu, ukuvuma nokuveza imizwa yakho kukuvumela ukuthi uphile ngendlela eyiqiniso. Uma ucindezela imizwa yakho, udala ukungqubuzana kwangaphakathi, okuholela ekungaziqondini nasekuqondeni okungaphelele ukuthi ungubani ngempela.

Ngaphezu kwalokho, ukwamukela imizwa yakho kungathuthukisa kakhulu impilo yakho yengqondo. Imizwa engaxazululiwe ingakheka ngokuhamba kwesikhathi, okuholela ekucindezelekeni, ekukhathazekeni nasekucindezelekeni. Ngokuzivumela ukuthi uzizwe futhi ucubungule imizwa yakho, uvimbela lokhu kwakheka futhi ulondoloze isimo sengqondo esinempilo. Ukuqonda imizwa yakho kukwenza ukwazi ukuthuthukisa amasu angcono okuyilawula, okuholela ebuhlotsheni obunempilo kanye nokwenza izinqumo ezingcono. Okokugcina, ukwabelana ngemizwa yakho nabanye kukhuthaza ukuxhumana okujulile, kuthuthukisa uzwela nokuqondana. Ezweni lapho ukuxhumana kwangempela kuvame ukungavamile, lokhu kwethembeka ngokomzwelo kungaba namandla amakhulu.

Izici Ezinhle Nezimbi Zemizwa

Umuzwa ngamunye, kungakhathaliseki ukuthi uyajabulisa noma awukhululekile, unenhloso yawo, unikeza ukuqonda namathuba okukhula. Imizwelo ayiyona "emihle" noma "emibi" ngokwemvelo; kunalokho, isebenza njengezimpawu ezikuqondisa ekuziqondeni wena nezidingo zakho. Ake sihlole eminye yale mizwa kanye nemvelo yayo ekabili:

• Ukwesaba' kunendima ebalulekile ekukuvikeleni engozini nasekukukhuthazeni ukuba uqaphele. Kukusiza ukuthi uqaphele izingozi futhi ulungiselele izinselele. Kodwa-ke, uma kuvunyelwe ukuthi kulawule, ukwesaba kungakuphazamisa noma kubangele ukukhathazeka okungadingekile, kukuvimbele ekuhloleni amathuba.

• Intukuthelo' ivikela imingcele yakho futhi ikushukumisele ukuthi uthathe isinyathelo. Ingashayela ushintsho oludingekayo futhi ivikele inhlalakahle yakho engokomzwelo neyomzimba. Noma kunjalo, intukuthelo engalawulwa ingakhula ibe ukuziphatha okulimazayo, yonakalise ubudlelwano futhi ishiye izinkinga ezingaxazululiwe.

• Ukudabuka' kuvumela ukukhululwa ngokomzwelo futhi kukusiza ukuthi ubhekane nokulahlekelwa. Kujulisa amandla akho ozwela nokuxhumana. Kodwa-ke, ukudabuka okungaxazululiwe kungaholela ekuhoxeni nasekucindezelekeni isikhathi eside, kukwehlukanise nokusekelwa nokuphulukiswa.

• Ukucasuka' kukuvikela ezintweni noma ezimweni eziyingozi, kusebenza njengendlela yokuzivikela yemvelo. Kodwa uma kungalawulwa, kungaholela ekubandlululweni noma ekuzondeni ngokweqile, kukuhlukanise nokuhlangenwe nakho noma kubantu abangase bacebise impilo yakho ngenye indlela.

• Ihlazo' lembula izingxenye zakho ezidinga ukwamukelwa nokuphulukiswa. Kungakhuthaza ukuzicabangela nokukhula, kukusize ubhekane nezindawo zokuphila kwakho ezizizwa zingahambisani. Kodwa-ke, uma amahloni ekhula, kungaholela emizweni yokungafaneleki kanye nokungaxhumani nabanye.
• Ukuzisola kukumema ukuthi uzixolele. Kungakusiza ufunde ezenzweni ezedlule futhi wenze izinqumo ezingcono esikhathini esizayo. Kodwa ukuhlala isikhathi eside uzisola kungakubamba umjikelezo wecala futhi kuvimbele ukuqhubekela phambili.
• Ukudumala kukukhombisa lapho ubambe khona amathemba angashiwongo. Kukhuthaza ukucaca ebuhlotsheni bakho kanye nemigomo yakho, kukusize ubeke izindinganiso ezingokoqobo. Ngakolunye uhlangothi, ukudumala ngokweqile kungaqeda ukwethembana futhi kukhuthaze ukuphelelwa yithemba.
• Ukumangala kukhuthaza ilukuluku futhi kukhuthaze ukufunda. Kukugcina uhilelekile emhlabeni futhi uvulekele okuhlangenwe nakho okusha. Ngakolunye uhlangothi, izimanga ezingalindelekile zingabangela ukushaqeka noma ukudideka, okwenza kube nzima ukuthola ibhalansi.
• Injabulo' iyakuphakamisa futhi ikukhuthaze, ikhuthaze ukuxhumana okuhle kanye nomuzwa wenhlalakahle. Kungaqinisa ubudlelwano futhi kukhuthaze ubuciko. Kodwa-ke, ukugcizelela kakhulu injabulo kungadala amathemba angenakwenzeka, okwenza kube nzima ukwamukela noma ukucubungula eminye imizwa.

• Injabulo' ivuselela umoya wakho futhi inikeze izikhathi zokuxhumana okumsulwa nesikhathi samanje. Ithuthukisa ubuhlakani futhi yakha ukuqina. Kodwa njengenjabulo, injabulo ingaba yesikhashana uma ixhunywe kuphela ezifinyelelweni zangaphandle noma ekuqinisekisweni.

• Ukubonga' kuguqula ukugxila kwakho kube yinto eningi empilweni yakho. Kukhuthaza ukucabanga okuhle, kuqinisa ubudlelwano, futhi kwandisa ukwaneliseka okuphelele. Kodwa-ke, uma kuphoqelelwa noma kungathembekile, kungacindezela eminye imizwa efanele edinga ukuvezwa.

• Uthando' lukuxhumanisa ngokujulile nabanye, luthuthukisa umuzwa wakho wokuba yingxenye nokwaneliseka. Lushukumisa izenzo zomusa futhi luqinisa izibopho. Kodwa-ke, uthando lungakwenza futhi ube sengozini yokuphuka kwenhliziyo noma luholele ekuzihlanganiseni okungenampilo uma kungalingani nokuzihlonipha.

Ngokuqonda ubunjalo obubili bale mizwa, ungayamukela njengeziqondiso ezibalulekile kunezithiyo. Lokhu kuqaphela kukuvumela ukuthi uzulazule endaweni yakho yemizwa ngokuhlakanipha okukhulu kanye nobuqotho, okucebisa umdanso wakho kanye nempilo yakho.

Imiphumela Yemizwa Ekudanseni

Imizwa yakho ithinta kakhulu umzimba wakho, ukuma, kanye nokunyakaza komdanso. Imizwa ngayinye ibumba ngendlela ehlukile indlela ozibamba ngayo nendlela onyakaza ngayo, inikeza amathuba okuxhumana okujulile kanye nokuvezwa kwangempela.

• Fear often results in tense muscles, hunched shoulders, and wide eyes. In dance, it can translate to quick, sharp movements and retreating or protective gestures, reflecting a sense of caution or urgency.
• Anger typically manifests as clenched fists, tense muscles, and a forward-leaning stance. In dance, this emotion may be expressed through strong, forceful movements and aggressive gestures, embodying a sense of power and defiance.
• Sadness often leads to slumped shoulders, a lowered head, and slow, deliberate movements. In a dance context, sadness might be conveyed through gentle, flowing movements and expressions of longing or loss, creating a poignant and emotional connection.
• Disgust is seen in a wrinkled nose, a turned-away head, and closed-off body language. This emotion might appear in dance as jerky, rejecting movements and pushing away or wiping gestures, reflecting a sense of aversion.
• Surprise often causes raised eyebrows, an open mouth, and sudden, unpredictable movements. In dance, surprise can be expressed through quick, exaggerated gestures and unexpected changes in direction, conveying curiosity or astonishment.
• Shame may result in a lowered gaze, hunched shoulders, or protective body language, reflecting an urge to hide or withdraw. In dance, it can translate into small, hesitant movements or a retreating stance, signaling vulnerability.
• Regret might manifest as repetitive movements, as if replaying a moment, or gestures that seem to pull inward, symbolizing introspection. It invites a sense of forgiveness and release through slow, reflective dance expressions.
• Disappointment often brings a subtle deflation in posture or gestures that fall short of full extension. In dance, this can be shown through incomplete movements or gestures of letting go, symbolizing unmet expectations.
• Happiness results in relaxed muscles, an upright posture, and a smiling face. When expressing happiness, you might display bouncy, energetic movements and open, expansive gestures, radiating joy and positivity through your dance.
• Joy brings an undeniable lightness to movement, with spontaneous, free-flowing gestures and a sense of playfulness. In dance, joy can be expressed through energetic leaps, spins, and an exuberant connection to the rhythm.
• Gratitude can be expressed through open, expansive gestures and an uplifted posture, symbolizing appreciation and connection. In dance, it might take the form of reaching outward or upward, embodying a sense of thankfulness and abundance.
• Love often manifests in soft, flowing movements, a relaxed posture, and gestures that reach outward or draw close to the heart. In dance, love can be expressed through tender, connected movements that convey warmth and vulnerability.

By understanding and embracing these emotions, you can connect more deeply with the music and your inner experiences, transforming your dance into a profound and authentic expression. This awareness allows you to fully embody the emotional spectrum, enriching the quality of your dance and supporting personal growth. Through the power of music and movement, you can explore and express the full range of human emotions, leading to a more vibrant and fulfilling life.

How Music Initiates Emotions

Music holds a profound ability to connect with you on a deep, non-verbal level, often initiating a wide range of emotions. The rhythm and tempo of a piece of music play a significant role in this process. Fast tempos can energize and excite you, while slow tempos can calm and soothe your mind. The rhythm can even mirror your heartbeat, influencing your physical state and emotional responses. Similarly, different melodies and harmonies can evoke various feelings. Minor keys often evoke sadness or reflection, while major keys tend to inspire happiness and upliftment.

The lyrics of a song can also resonate deeply with your personal experiences, triggering specific emotions and memories. When you hear words that echo your own stories, you feel seen and understood, and your emotions are validated. Additionally, changes in volume and dynamics within a piece of music can heighten your emotional responses, creating feelings of anticipation, surprise, or relief. These elements combined make music a powerful tool for initiating and exploring your emotions.

"Bodily Maps of Emotions" by Lauri Nummenmaaa, Enrico Glereana, Riitta Harib and Jari K. Hietanend

Exercise

• Acknowledge Your Emotions: Start by acknowledging whatever emotion you are experiencing. Verbalize it if needed - say to yourself, "I am feeling sad," or "I am feeling anxious." Naming the emotion helps you to recognize and accept it without judgment.
• Focus on the Feeling in Your Body: After naming the emotion, shift your focus to how it manifests in your body. Identify where you feel it - maybe it’s a tightness in your chest,  butterflies in your stomach, or tension in your shoulders. Notice the intensity and quality of the sensation.
• Integrate the Emotion into Your Dance: Incorporate the emotion into your movements. Let your dance be an expression of what you are feeling. If you are sad, your movements might be slower and more deliberate. If you are frustrated, you might move more vigorously. Use the dance to channel and process the emotion.
• Stay with the Emotion: Resist the urge to think about the emotion or push it away. Stay with it, allowing yourself to fully experience and express it through your body. This process can be uncomfortable, but it is essential for emotional release.
• Trust the Process: Understand that the goal is not to force yourself to feel happy or to recreate past emotions associated with certain songs you really like. Trust that by fully embracing your current emotions, joy and happiness will naturally emerge in their purest form and have a lasting impact on your well-being.
• Be Patient: Sometimes, it takes a long time for unpleasant feelings to pass. Be patient with yourself and trust that this process is necessary for emotional growth. If the emotion persists throughout the dance session, acknowledge it and understand that it’s part of a larger process.
• Seek Support if Needed: If certain emotions feel overwhelming or persist for a long time, it may indicate something significant in your life that needs attention. Consider talking to a family member, friend, or psychotherapist to help process these emotions. Seeking support is a sign of strength, and professional help can provide valuable tools for managing intense feelings. Remember, everyone needs help sometimes, and reaching out can make a significant difference in your emotional well-being.

By embracing your emotions fully during dance, you allow for a deeper, more authentic experience. This practice not only enhances your dance but also contributes to your overall emotional health, leading to a more balanced and fulfilling life.

← Attention and Focus | InnerMotion - The Guidebook | Breathing →