- Task – Noticing the Surroundings
This exercise aims to enhance the five senses of the person doing it, this way creating an immediate focus on their surroundings, and bringing their attention on the present moment (Ackerman 2021). Sometimes it might be challenging, so I found it to be a fun way to start a warmup.
Take a mental note of
- 5 things that you can see,
- 4 things that you can touch, or sense with your skin,
- 3 things that you can hear,
- 2 things that you can smell,
- and 1 thing that you can taste at the moment.
2. Task – Body Scan
This is one of the most common amongst mindfulness exercises, yet sometimes one of the hardest as well. While the previous exercise served as a reminder of what is around you, it is time to shift your focus on yourself, and your body in space. I recommend that you find a position that feels comfortable. That can be lying on the floor, seated or even standing, according to your circumstances. Try to surrender into that position as much as you can. For a deeper focus, close your eyes if possible, or look down to limit visual distractions. Notice the way you are breathing.
From then on, concentrate on your body parts one by one, considering where they are in space, and if they hold any tension. Scan through your whole body this way, going from the toes to the head, or the other way around. Do this in a pace that is comfortable to you, and in which you are able to keep your complete attention on the task. Be honest with yourself – this can be hard. This exercise aims to raise body awareness.
- 5. Task – Setting an Intention
Try to find a goal for the upcoming class or performance. It is important that this goal is accomplishable on that occasion. For instance, if you feel really bad for some reason, do not promise yourself that you will get to peak performance that day. However, you can promise yourself that you are going to dedicate that occasion for the simple joy of moving, in order to feel better. Again, it can be hard, so be honest with yourself. You can open your eyes at any point during this task.
3. Task – Naming an Emotion
After observing yourself with your pure attention for a while, it is necessary to acknowledge your feelings and emotions, too. Keep your eyes closed, and take a mental note on how you feel, whether mentally or physically. Try to accept that feeling as it is for now. There is no pressure to improve your mood.
Notes on the Guided Practice:
It is different to listen to a guided meditation than to guide your own routine. I usually finish this warmup in about 5 minutes when I lead it myself, even though this recording is almost 8 minutes long. However, I believe that the approach and the structure of the tasks becomes clearer when listening to it, so I have decided to create a recorded version, too.
- 4. Task – Visualisation
With eyes still closed or gazing down, imagine yourself doing the upcoming dance class/ performance/ whatever occasion you are doing the warmup for. See yourself doing your best, and also enjoying yourself in this scenario. Try to believe that this can exist outside your imagination, too.
