5 Simple Ways To Practice Mindfulness in Dance Class
I’m so happy to see all the excitement around our Mindfulness theme this month!
Mindfulness is more than a buzzword—it’s a powerful skill that can deeply enhance your dance practice and positively impact your life beyond the studio.
Last week we introduced the topic and shared this:
“Mindfulness in dance brings us fully into the present moment, inviting us to move with awareness, intention, and calm focus.”
If you missed this month’s podcast, Mindfulness in Dance with Philippa, I highly recommend giving it a listen.
Today I wanted to expand on the topic by sharing five simple ways to include mindfulness in your dance class. These practices are small, accessible, and powerful—perfect whether you’re brand new to mindfulness or looking to go deeper.
1. Arrive Fully – Mind & Body
Often we’re rushing into dance class from work, home life, traffic, or whatever else the day has brought. Our nervous system is still on high alert. The tension we hold in our bodies throughout the day can impact our posture, dance movements, and ability to focus.
So how can we show up to class relaxed, grounded, and fully present?
Before entering the studio, take a few minutes to transition into “dancer mode.” Turn off your radio or any other distractions, set a timer for a minimum of two minutes, close your eyes, and breathe.
Inhale – as you breathe in, sit up a little taller and imagine drawing in fresh energy to fuel your practice.
Exhale – as you breathe out, relax your shoulders and glutes while imagining stress melting away.
Repeat this cycle for at least two minutes.
Remember, this is a practice. It might feel hard—or even boring—at first, but your body will begin responding more quickly with time. With repetition, it becomes easier to shift into dancer mode both in class and in performance preparation.
2. Listen to Your Body, Not Just the Teacher
Moving through your warm-up with body awareness is so important. Use that time to check in with how you’re feeling and get grounded.
Do your hips need a little extra compassion today?
Do you feel strong and energized, ready to go?
How is your posture?
Can you feel all four corners of your feet grounding into the floor?
The goal is not to judge or make a list of everything that feels off, but simply to notice the sensations in your body. Let this awareness guide how you move, modify, and show up for yourself.
3. Use Gratitude to Feel Connected to Your Class and Community
Our gratitude meditation is an excellent way to center yourself. You can practice mindfulness and genuine gratitude by actually naming something you’re thankful for during each section of class.
Think of it like a mini gratitude journal:
“I’m grateful this studio has air conditioning.”
“I’m grateful this space is close to home.”
“I’m grateful I get to dance with this teacher today.”
Just one small note of gratitude in each section can start to rewire your brain to notice more joy in everyday moments.
Ask yourself:
What am I grateful for about the space I’m dancing in?
What about the surface beneath me?
The music?
The teachers?
The dancers and ancestors who came before me?
This small act transforms your gratitude practice from routine into something heartfelt and meaningful.
4. Set an Intention for Your Practice
Another way to be more mindful in class is to set a clear intention.
What’s one thing you’d like to focus on during today’s class? It doesn’t mean you won’t absorb everything your teacher shares—but instead of trying to do everything, maybe today your intention is to slow down your Figure 8, soften your shoulders, or feel more grounded in your footwork.
Intentions bring purpose to your practice and help you explore familiar movements in new ways. You might be surprised by what a simple intention can unlock in your experience of dance.
5. Practice Non-Judgmental Awareness
This one’s a biggie—and something I’m constantly working on myself.
How can you be less judgmental of yourself in class? When thoughts like “I’m not good enough” creep in, notice them—and then try to gently shift your mindset.
Instead of:
“My arms are so tired.”
Try:
“I’m building strength every time I do this. It’s getting better.”
This shift in self-talk helps you stay present, positive, and connected to your growth.
Your mindset shapes your movement. Be kind to yourself—progress happens one breath, one step at a time.
Mindfulness is just like dance—an ongoing practice. You don’t have to get it perfect. Just begin. Try one of these tips in your next class and see how it changes your experience.
Over time, these mindful moments will build a deeper connection to your dance, your body, and your joy.