Ananda Natana - Ecstatic dance
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About the technique
Dancing is a powerful form of meditation!
Both formal dance and free dance can be meditation techniques. Free dancing is also a great cathartic technique. Here, the idea is to lose yourself in the dance. A seasoned dancer will be able to do this even in formal dancing, because he or she is no longer conscious of the rules. Just like we speak correctly without feeling grammar as a hindrance, the seasoned dancer will dance naturally, even when the dance form is formal. But if you are an amateur, then it is better to enjoy 'free dance', or you will feel restricted by the rules.
Instructions
Free dancing means that there are no steps, no rules, nothing. Just let your body move as it pleases. Let the dance flow freely. Be playful, enjoy yourself. Become part of the tremendous energy of dancing.
There are two stages to free dancing: dancing and resting.
Dancing (21 minutes)
Close your eyes and begin to dance. Don't bother about steps. Let your body loose.
Let your unconscious mind dictate the dance! Don't be concerned about how you look, how your clothes are looking. No one is watching you; this is not a performance.
When you keep dancing, you will not feel tired. More and more energy will surge up inside you and you will keep going. The more you dance, the more energetic you will be!
Unlike in other meditations, don’t be aware of the dance, or the dancer. Enter deeply into the dance. Dance as fast as possible, as freely as possible. Forget yourself totally. Become the dance! Let the dance become you.
Stillness (10 minutes)
At the end of 45 minutes, wherever you are, in whatever position you are, just drop down on the floor. Just fall! Lie down. Be silent and still.
In the abrupt change from frantic motion to sudden stillness, you will experience a moment of blankness. You will have no thoughts in your mind; just a silence. In a few moments, the thoughts will start coming back. Watch the thoughts calmly. Don’t fight them, don’t get lost in them. Just remain aware. You will become aware of a lasting peace inside you, a great silence which remains even after the thoughts return. Carry this peace, this silence with you throughout the day, carry it into your sleep. You will wake up feeling new, refreshed.