Translations:Conscious Dance Practices/InnerMotion/The Guidebook/Dance Resources/Reconnection/3/en

1. Pause and Reset: Instead of forcing movement, come to a complete stop. Fully acknowledge the moment of disconnection without judgment. Sometimes, stopping is the first step in regaining control of your experience.
2. Embodiment: Engage in the Embodiment Quick Reconnection technique to bring awareness back to your body. This may include a short body scan, a deep grounding breath or closing your eyes. The goal is to shift your focus from thoughts to physical sensations.
3. Embrace Emotions: If emotions surface - whether frustration, self-consciousness, or excitement - acknowledge them. Instead of resisting or suppressing how you feel, let these emotions flow into your movement.
4. Connect with the Rhythm: Shift your focus to the beat. Feel the rhythm deep within your core muscles, allowing it to move your abdomen and hips. Let the music ground you before adding more movement.
5. Expand to More Musical Layers: Once anchored in rhythm, begin expanding your awareness to other elements of the music - the melody, harmonies, textures, and dynamic shifts. Let these layers naturally guide your movement, flowing into your arms, legs, head, or spine.
6. Move Through Space: As you regain connection, begin expanding outward - not just in place, but through space. Changing directions, shifting levels, and traveling through your environment help reignite momentum, preventing hesitation or overthinking.
7. Let Go and Enjoy: By now, you should feel reconnected. Release any lingering tension or control and surrender fully to the experience. Enjoy the freedom of movement, allowing your body and the music to merge effortlessly. As you deepen your practice, you may choose to transition into any of the advanced techniques found in the next chapters of this guide. Once learned, these techniques can serve as entry points into even deeper states of flow and awareness.