InnerMotion - Priručnik - Utjelovljenje
Utjelovljenje je ključni temelj ove prakse. Prisutnost u svom tijelu tijekom plesa omogućuje vam da glazbu doživite na dubljoj razini, njegujući duboku vezu s fizičkim osjetima i emocijama. Ova veza poboljšava vašu sposobnost kretanja s gracioznošću i fluidnošću, omogućujući vam da intuitivno reagirate na potrebe i ograničenja svog tijela. Zamislite to kao yoga nidru u pokretu, gdje mirnoću tradicionalne meditacije zamjenjuje dinamičan tok plesa.
U ovoj praksi, ples se tretira kao oblik meditacije. Fokusirajući se na svoje tijelo i njegove pokrete, ostajete prisutni i potpuno uključeni u plesno iskustvo. Ova povišena svijest pretvara ples u snažnu meditativnu praksu, pomažući vam da postignete osjećaj svjesnosti i smirenosti. Dok plešete, postajete više usklađeni sa svojim tijelom, omogućujući slobodnije i autentičnije izražavanje svojih emocija.
Mindfulness se u ovom kontekstu odnosi na pojačanu pažnju prema suptilnim detaljima vaše fizičke prisutnosti. Radi se o razumijevanju kako se svaki dio vašeg tijela kreće i usklađuje s glazbom i prostorom oko vas. Ova obogaćena prisutnost omogućuje vam učinkovitije i samopouzdanije kretanje, čineći vaše plesno iskustvo ugodnijim i ispunjenijim.
Vježba: Vođena meditacija
- ''Stopala'': Započnite fokusiranjem svijesti na stopala. Primijetite kako dodiruju tlo. Osjetite raspodjelu težine i točke pritiska dok prebacujete težinu. Dopustite si da se krećete polako, osjećajući svaki korak i vezu između stopala i poda. Dok glazba svira, dopustite svojim stopalima da prirodno reagiraju na ritam i ritam, vodeći svoje pokrete s lakoćom.
- ''Gležnjevi i listovi''': Postupno premjestite svoju svijest sa stopala na gležnjeve i listove. Primijetite svaku napetost ili pokret u tim dijelovima tijela. Osjetite kako se gležnjevi savijaju i ispružaju, a listovi se aktiviraju sa svakim korakom. Promatrajte osjete dok glazba teče kroz vas, podržavajući vaše pokrete i povezujući ove dijelove tijela s plesom.
- ''Koljena i bedra''': Usredotočite svoju pažnju na koljena i bedra. Primijetite savijanje i ispravljanje koljena, snagu u bedrima i kako doprinose vašem ukupnom pokretu. Dok plešete, osjetite kako glazba utječe na vaša koljena da se savijaju, noge da se podižu i bokove da se njihaju. Dopustite svojim pokretima da postanu fluidni, vođeni osjetima u tim dijelovima tijela.
- ''Kukovi i zdjelica'': Preusmjerite svoju svijest na bokove i zdjelicu. Osjetite rotaciju, nagib i njihanje kukova dok se krećete. Primijetite kako zdjelica pruža bazu za gornji dio tijela i omogućuje izražajno kretanje. Neka vas glazba inspirira da kružite bokovima, njihate se i izvodite druge pokrete, produbljujući svoju vezu sa središtem tijela.
- ''Kralježnica i trup''': Usredotočite svoju pažnju na kralježnicu, središnji stup koji povezuje vaše tijelo. Osjetite njezine prirodne krivulje dok podržava vaše pokrete, omogućujući fleksibilnost i snagu. Primijetite kako svaki dio kralježnice, od baze do vrata, reagira na ritam. Zatim proširite svoju pozornost na cijeli trup, primjećujući kako se vaš trbuh, prsa i leđa kreću u skladu s vašim disanjem i glazbom.
- ''Ruke i šake'': Postupno preusmjerite svoju svijest na ruke i šake. Osjetite energiju kako teče od ramena do vrhova prstiju. Promatrajte kako se ruke njišu, protežu i gestikuliraju kao odgovor na glazbu. Neka vas ruke vode kroz ples, crtajući uzorke u zraku i dodajući dubinu vašem plesnom izrazu.
- ''Glava i vrat''': Usredotočite svoju pažnju na glavu i vrat. Osjetite položaj i kretanje glave, savijanje i istezanje vrata te kako ti pokreti utječu na vaše držanje i ravnotežu. Držite čeljust barem malo otvorenom, omogućujući opuštanje i sprječavajući nepotrebnu napetost. Opustite lice, otpustite svaku ukočenost i dopustite glavi, vratu, licu, obrazima, obrvama i ustima da prirodno reagiraju na ritam glazbe, dovršavajući vezu.
- ''Cijelo tijelo'': Sada usmjerite svoju svijest na cijelo tijelo kao cjelinu. Dopustite ovoj proširenoj svijesti da nesmetano teče od stopala do glave. Osjetite kako se cijelo vaše tijelo kreće kao jedno, ujedinjeno glazbom i vašim unutarnjim ritmom. Ovaj trenutak utjelovljene svjesnosti uzemljuje vas u sadašnjem trenutku i duboko vas povezuje sa samim sobom. Vježbajte prisjećanje ovog osjećaja kako biste se brzo ponovno povezali sa svojim tijelom i održali utjelovljenje tijekom plesa.
Exercise: Experimentation
These exercises are designed to expand your embodiment skills, increasing your awareness of subtle sensations, deepening your connection to movement, and refining your ability to stay present in your body. Experiment with these techniques and observe how they affect your experience of dance.
- Micro-Focus: Choose a tiny, often overlooked part of your body - such as the tip of your nose, pinky finger, a single joint in your toe, or the left side of your tongue. Bring all of your awareness to that one point as you move, noticing the sensations, tensions, and micro-movements that occur. As you continue, gradually expand this awareness to the rest of your body while maintaining the same level of sensitivity and presence. This sharpens fine motor control and deepens somatic awareness, allowing for greater precision and a richer connection to movement.
- Breath-Led Movement: Instead of focusing on the rhythm of the music, let your breath guide your movement. As you inhale, expand your body - reaching, rising, and opening. As you exhale, allow your body to contract - curling, folding, and sinking. In between breaths, pause your movement and notice how your awareness shifts. This exercise enhances fluidity, releases tension, and strengthens the connection between breath and motion, making movement feel more organic and effortless.
- Feeling Weight: Experiment with shifting between feeling heavy and grounded versus light and lifted. Move as if your bones are filled with lead, making each step deliberate, strong, and deeply rooted. Then, contrast this by moving as if you are floating, as if suspended in water or drifting in zero gravity. Transition fluidly between these states, blending heaviness and lightness in waves. This practice refines energy control, helps you play with dynamic contrast, and allows movement to carry a deeper sense of expression and intention.
- Sensory Isolation: Temporarily limit or enhance one of your senses while dancing to heighten your body awareness. Close your eyes to amplify proprioception and inner movement sensation. Muffle sound with earplugs to remove auditory input and focus entirely on how movement feels. Fix your gaze on one unmoving point to become more aware of shifts in balance and spatial orientation. Experiment with extreme peripheral awareness by sensing movement at the edges of your vision rather than focusing straight ahead. These exercises deepen sensorimotor adaptation, making you more responsive and attuned to your body beyond habitual movement patterns.
- Movement Origination Experiment: Initiate movement from different areas of your body to explore how shifts in movement initiation affect expression. Start by leading movement from your solar plexus or abdomen, feeling energy radiate outward from your core. Then, initiate from your feet, imagining movement rising from the ground up like an upward surge of energy. Explore movement led by the spine, allowing it to undulate and guide the rest of your body in waves. Finally, let your hands or fingertips lead, as if creating ripples in space that direct the rest of your form. Shifting movement initiation enhances coordination, flow, and variety in expression, allowing for a more diverse range of movement experiences.
- Internal vs. External Focus: Switch between internal and external awareness as you dance. Internal awareness involves focusing solely on inner sensations, ignoring external surroundings and fully immersing yourself in bodily perception. External awareness shifts your focus outward, dancing as if responding to the energy of the room, the people around you, or the space itself. Finally, experiment with blending the two - staying deeply connected to your body while simultaneously sensing the larger dance floor as an interactive environment. This practice refines spatial awareness, adaptability, and emotional presence, making your movement feel more fluid and connected.
These embodiment experiments encourage exploration, curiosity, and refinement in movement. By incorporating them into your practice, you strengthen your ability to remain fully present, tune into deeper sensations, and discover new dimensions of movement expression. Try them individually or in combination, and observe how each approach transforms your experience of dance.
Exercise: Quick Reconnection
Once you have established a solid foundation from the previous exercises, you can progress to an accelerated version of this technique. It will allow you to quickly ground yourself and reconnect with your body, making it particularly useful for moments when you find yourself distracted, thinking, or simply returning to the dance floor after a break.
It will take some practice to master this technique so start by practicing it slowly, taking a few seconds for each body part and then gradually reduce the time spent on each part until you can complete the entire scan in just a couple of seconds. Regular practice will make this technique second nature, allowing you to ground yourself quickly and effectively whenever needed. Here are a few approaches you can try:
- Sequential Naming: Move through the major body parts by naming them in your mind and putting your focus on each one (feet; legs; hips; abdomen; torso; arms; hands; neck; head; whole body).
- Visual Imagery: Imagine a wave of light or energy moving up or down your body, bringing awareness to each part as it passes until your whole body glows.
- Awareness Sight: Move your attention inward to various parts of your body (from your feet all the way to your head)
- Intuitive Order: You don't necessarily have to follow any specific order; do whatever feels natural to you at the moment
