STILLNESS

After the warm-up, dance, and slow down, we move fully and completely into the integration phase, which begins with stillness. The practice of lying still after moving for a period of time supports integration very well. Consider the fact that the movements have lasted approximately 20 minutes before getting to this point (5 minutes for warm up, 10 minutes for the dance itself, 5 minutes for the slowing down), you can appreciate the stillness phase lasting about 10 minutes.

The music during the stillness phase is extremely calming, a meditative-type of music. This music can organically evoke a theta brain state, which is a mind-emptying state between wakefulness and sleep. Some people confuse the theta brain state with being sleep, which is a delta brain state, but they are different in that with theta, a person is responsive to suggestions. In delta, a person who is sleeping seems to ignore suggestions. When in theta, your brain is in a beautiful state of being, where integration happens organically.

The stillness phase is only a part of the integration phase. After 10 minutes of lying still, give yourself permission to be with the silence. Once the 10 minutes of theta music ends, the silence begins. Stay with the silence for as long as you like. When you feel the time is right to move on, begin the practice of Practical Integration, which is the conscious, mindful consideration of how you are to move in order to keep the state of mind and the state of being you are currently in. "Move in such a way that your movements do not disturb your state." That is true, practical integration.

Lastly, preparing for NMD requires having pre-selected music and/or sounds ready to go. The warm-up music is gentle and steady, It can have a rhythm, but it is best if the rhythm is soft, meaning it does not evoke a lot of animated or overly aggressive movements. This track you choose should last about 5 minutes. The next track, which should last about ten minutes, is the theme itself, the dance itself. Do your best to choose a track that represents the theme. Granted this is a big ask, but give it your best attention anyway. The energy, rhythm, and overall feel of this track should make connecting to the theme easier. The slowing down phase that follows can be similar to the warm up music regarding energy. Like the warm up, the slow down should last about five minutes. Lastly, the stillness phase requires theta music or theta sounds. This track is to support stillness and should last about 10 minutes. Make sure after the 10 minutes of stillness, you allow enough time for pure silence. Allow as much silent time as necessary to stay in the nothingness for as long as you like. When you are ready to go, gently begin the process of Practical Integration.

Again, here is the link to learn more about NMD. If you would like to try NMD, here is a link to a video with the theme, "InTouchNess," you can explore for yourself to experience the benefits of NMD.