Dancing to Feel Great

The runsheet

1. 1

   

   Loosen up

   Stretching

   Ease in before you dance: roll the shoulders, open the hips, free the wrists and ankles. This is a Bearmore warm-up.

   10 min activitySetup 4 min · Reset 4 min · 18 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing stretching before listening to music (mindful)

   This can be a good pairing because the relaxed, open state can help you listen more receptively and feel music more physically.

   2

   

   Cue up a track you love

   Listening to music (mindful)

   Pick music that makes you want to move: a Bollywood number, a folk beat, anything with pulse. Treat music and movement as one, so give the music a moment to set the mood.

   10 min activitySetup 1 min · Reset 1 min · 12 min all-in

   See the recommended Bearmore guide

3. Bearmore’s thoughts on doing listening to music (mindful) before dancing

   This is one of the stronger pairings because being tuned into rhythm may make it easier to step straight into movement without extra cueing.

   3

   

   Dance with no holding back

   Dancing

   Dance with no holding back. Borrow steps or make them up, alone or with others.

   30 min activitySetup 6 min · Reset 6 min · 42 min all-in

   See the recommended Bearmore guide

4. Bearmore’s thoughts on doing dancing before gratitude

   This is one of the stronger pairings because expressive movement opens the heart, so naming things you feel grateful for can feel natural and sincere.

   4

   

   Thank your body

   Gratitude

   Catch your breath and name one thing you are grateful for. A Bearmore session to finish up with. It suits this Burst and brings it to a fitting close.

   5 min activitySetup 1 min · Reset 1 min · 7 min all-in

   See the recommended Bearmore guide

5. Time well spent.

   1h 19m spent doing something good for yourself.