![]() Have you ever watched an incredible dance piece with the artists creating the most interesting and dynamic movements only to pause and hold still? Personally, I love seeing stillness incorporated into dance because it gives such power to a piece of work. You can see everything when a dancer is still - from emotions, to their breath, to your own response. There is even a sense of curiosity about what might come next. What if it wasn’t that different in dance therapy? What if stillness allows us to see more and process more within the therapeutic environment? Self-Awareness Our world moves quickly and we are processing far more information than we ever have before. From social media, to on-demand news, to streaming services, to advertisements everywhere we look - we are constantly taking in so much information that it can be challenging to also hold awareness of ourselves and our inner worlds. In dance therapy, we are often invited to begin sessions by tuning into our physical selves - whether that be through breath, body scans, or something similar. This space enables us to check in with ourselves - what is our energy like? How do we feel emotionally? What thoughts are present? This stillness is so valuable for building awareness of our mind, body and emotions, especially whilst engaging in the therapeutic process and working through challenging experiences. Stillness allows us the space to connect with ourselves and better understand our broad range of physical, mental and emotional responses. Emotions Dance and dance therapy are incredibly vulnerable. We use our bodies to convey emotion and tell stories, and to process experiences we have had. Whilst there are so many benefits to moving in dance therapy, stillness can provide us with the space to sit with, and process, our emotions in a safe environment before “moving” on. Is this uncomfortable? It can be! But it can also be so important for allowing that part of ourselves to feel seen and heard and understood. Stillness can make it harder to ignore or push our emotions aside and gives us an opportunity to understand what they are trying to tell us. Mind-Body Alignment One of my favourite parts of dance therapy is the mind-body connection it brings. Our bodies hold so much wisdom and tuning into this allows us to cognitively make sense of our experiences and the world around us. A great way to listen to our bodies is to practice stillness and this is often a teaching in meditation. Stillness does not have to look like sitting on the ground with your eyes closed - it can also look like standing upright after moving and paying attention to bodily sensations, thoughts or emotions you notice. It can look like consciously focusing on your breathing patterns. It can look like lying down in a comfy position and observing your thoughts, feelings and physical sensations. However you choose to practice stillness is great and holds so many benefits for supporting self-connection. Letting Go There is something so freeing and yet so grounding about letting go of a feeling, thought or memory that is weighing you down. If you’ve ever tried progressive muscle relaxation, you may know what I mean! You notice a sense of calm, reduced muscle tension, easier breathing, a clear mind and a lightness in your energy. This is another way stillness can be used in dance therapy to support wellbeing. You may hold a pose that represents a thought, emotion, or situation, and really focus your attention to the tension you feel as your muscles work to keep your position. Then, you drop the position. What do you notice after you drop the position? Perhaps something similar to progressive muscle relaxation. The stillness after letting go can be magical - especially if you’ve been carrying a heavy emotional burden. Stillness in dance therapy is not just the absence of movement. It is an important practice that allows us to better understand ourselves, process our emotions, reconnect mind and body, and let go of what has been holding us back. Finding the right balance between movement and stillness is unique and, like any therapeutic modality, should be a collaboration between the participant/s and a qualified practitioner. Whilst this blog only covered a few brief benefits of stillness in dance therapy, there will be many more out there and I would love to hear what you have gained from finding your own stillness!
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![]() In my previous blog I wrote a guide to dance therapy, including what to expect and how to prepare. The focus was on individual sessions, however I thought it timely to share some insights about group dance therapy, given the launch of my new group programs! Group dance therapy is a form of psychotherapy that incorporates dance/movement and group interaction to support participants’ mental, emotional, physical, and social health. Blending dance/movement with group dynamics allows participants to explore and express their emotions, release stress/tension, and build and strengthen relationships - all whilst engaging in fun and collaborative movement! In this short blog, I will break down three major benefits of group-based dance therapy! Happy reading and happy moving! Emotional Awareness and Expression At its core, dance is non-verbal expression and communication. For many, it is a way to effectively communicate thoughts and feelings that might be otherwise challenging to verbally articulate. Bodies can be used to express our emotions, or to reflect these expressions back to another. This practice - called mirroring - can be powerful for providing validation, demonstrating empathy, and allowing ourselves to see our emotions from another perspective. This can be incredibly beneficial for those who may feel unseen, unheard, dismissed, or those who have a difficult time seeing and processing their emotions. The group environment also allows for a range of emotions to be explored and expressed. The therapist will often guide the group through exercises designed to support participants’ emotional awareness and expression. In turn, participants can develop a deeper connection to themselves through tapping into the wisdom of their body and releasing unexpressed feelings. Over time, this can enhance self-awareness, emotional resilience, and emotional regulation. Social Connection Meaningful connections with others is a truly special aspect of the human experience, and is important for our health and wellbeing. However, it is no secret that we are experiencing a loneliness epidemic, with more people than ever feeling socially isolated. Group-based dance therapy can be a great way for people to connect with others in a safe and non-judgemental space. The group space can offer belonging and support for participants. The group therapist may invite participants to move together rhythmically, to mirror one another, or to engage in dyadic or small-group expressive dance. Working closely with others allows trust, empathy, understanding and connection to bloom between group members. Moreover, group members experiencing similar challenges may find solidarity and camaraderie in facing their struggles together. Creative Inspiration An often overlooked benefit of group-based dance therapy is that it can offer creative inspiration! This can be rewarding and cup-filling, especially for those who enjoy creating and expressing through art. Group members are often guided by the therapist to create their own improvised movements or share their unique interpretation of dance. Group members may watch another’s movements and try it on for themselves, adapting it to suit their body and ways of moving through the world. By witnessing others, participants may feel inspired to experiment with their own movements and ways of expressing through the body. So, why would this be beneficial? If you have ever felt stuck in life and as though you are in a rut, you may know that shaking up your current routine can provide a sense of revitalisation. Ever heard of the phrase, “a change is as good as a holiday?”. We are exposed in every group dance therapy session to new ideas, movements, gestures, themes and perspectives. This, alongside the collaborative nature of group therapy, can give us the break from routine and “sameness” that we need. In turn, individuals may feel more confident to try something new, supporting personal growth and self-exploration. In sum, group-based dance therapy offers many benefits outside of physical activity and stress reduction. This blog has explored three key benefits that arise from the group-related aspects of group dance therapy. These benefits include expanding emotional awareness and exploration, connecting with others socially in a meaningful way, and being exposed to the creativity and unique-ness of others. To be clear, the only benefits of group-based dance therapy, with other benefits including mind-body connection, stress release, improved mobility/flexibility/strength, and the chance to develop and practice new skills. So, if you are looking for a way to explore your emotions, connect with others and be creatively inspired, a group-based dance therapy session may be what you need! Head to the dance floor and embrace the beauty of moving, expressing, connecting and creating. ![]() A common question I am asked about my work is “What does a dance therapy session look like?”. Many people I speak to mention they are not creative, or dancers, and couldn’t “do” dance therapy. Some good news - you don’t need to be “creative” (though I believe we all are) - you just need an open mind. This blog aims to provide a guide to sessions, including what to expect and how to prepare. Dance therapy may involve some dance and movement, but even if you do not feel comfortable with this, there are other avenues that can be explored. For example, learning about dance/movement or watching dance are artistic experiences that can offer insight into our own challenges. Now, what does a typical session look like? Session structure might vary between practitioners, but generally your therapist may first ask you to express how you are feeling, or how you have been broadly since your previous session. This can be conversation or creative-based, depending on your preferences. There may be a warm-up, which could look like a physical warm-up, or honing in on the theme or general objective of the session. This typically progresses into the “main event” of the session, in which the deepest work is done. Usually you are well into the dance/movement experience of the session and you may be working on processing emotions, looking at a situation from different perspectives, or developing strategies for working through your challenge/s. Your therapist will continue to guide you through the session and help you identify when it is time to begin closing the session. This may include recapping or reflecting on what was covered, and checking in with you to ensure you are ready for session closure and the transition out of the therapeutic space. Closure in my sessions typically involves a ritual of some sort that signifies to your mind and body that it is time to close the session - almost like developing a “cue” (i.e. in the same way having a night-time routine can cue your body that it is time to sleep). The exceptions to this structure may be if you are attending an initial session, in which you and your therapist will likely cover consent forms, confidentiality, limits of confidentiality, getting to know each other. Another exception may be if the session is group-based - stay tuned for a future blog about group dance therapy. Now you know the general structure, let’s look at an example. The following is entirely fictional and does not represent, nor is inspired by, any client I currently or have previously worked with. Samantha, 18, attends monthly dance therapy sessions to support her with identifying and expressing her emotions. Samantha experiences difficulties communicating boundaries and needs to others. Samantha’s therapist begins their session by inviting Samantha to share how she is feeling through a gesture. Samantha creates a pose with her body, which the therapist mirrors. Samantha and the therapist then begin improvising movement phrases using different poses and gestures inspired by the initial pose. This allows Samantha to link different movements and bodily sensations to emotions. Samantha and the therapist move on to mirroring, in which Samantha observes and copies the therapist's movements, which convey different emotional experiences. Samantha is asked to guess the emotions being conveyed, with the therapist confirming if they are correct. The roles are reversed, giving Samantha the opportunity to practice expressing her emotions in a safe environment. Samantha and the therapist then discuss how this exercise can be applied to Samantha’s life. They then physically shake to ritualise the end of the session and Samantha’s transition out of therapy. In this example, Samantha and the therapist work together towards Samantha’s goal of communicating her emotions. This begins with Samantha identifying emotions, and progresses towards expressing and communicating these. You now know what a typical dance therapy session might look like! You may now be wondering how to get the most out of your session. A few things can help - 1. Consider the Logistics To ensure you can focus on the session itself, it may help to plan ahead with some therapy-adjacent logistics. Will the session be online or in-person? If the former, do you need to download any apps to your computer or tablet? If the latter, how will you get there? What is parking like, or is there public transport nearby? If you are unsure, you can contact the practice to ask. Taking some time to think about these well before your session means you’ll be less likely to feel rushed beforehand, and means you can focus as much as possible on the session. 2. Have an Idea for a Session Focus This can be as simple as processing something that has happened between sessions. Or, if an initial session, it could be getting to know your therapist and ensuring they are the right fit for you. Your focus doesn’t have to be detailed or super specific, but having a general idea in mind can help your therapist make sure you are getting what you need from each session. 3. Think About the Art You are likely going to a dance therapy session because you have some kind of interest in dance/movement or some other form of art. To help you prep for your session, I’d suggest thinking of music that makes you comfortable, or a dance style you like. If you’re heading to an initial session, you could ask your therapist beforehand if they have props. Many people often feel these are an easier way to get into movement - for example, you could stretch using resistance bands or create an obstacle course. You usually do not need to bring your own props, unless it is a telehealth appointment. You may also like to consider what you wear. If this sounds odd, hear me out. You’ll want to wear something comfortable, especially if you’d like to be moving. 4. Keep a List Whether you are already working with a therapist or not, it could help to keep a list of situations, strong emotions (positive or otherwise), or thoughts you have noticed prior to your next session. The list could be on your phone, your journal or your mind. Whichever way you choose to do it, this can help you and your therapist look at patterns, triggers, changes, progress and provide ideas for goals/objectives. All are very useful to explore in session and will help you to learn more about yourself! I hope this article has helped to demystify what a dance therapy session could look like, and has given you some ideas for getting the most out of your sessions. Stay tuned for my next blog on the features and benefits of different dance therapy formats, including group and individual! Warmest, Abi |
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