Balancing school, practice, and your social life is rewarding, but it can quickly become overwhelming. When things feel out of control, meditation is a beneficial strategy to help you stay calm and collected while helping you regulate your negative feelings. Even better, it won’t take much time out of your day or cost you a single penny. There’s nothing to lose when exploring this habit, and simple meditation exercises can be slotted into your already busy schedule with ease.  

The 5-Minute Breather

This exercise will only take five short minutes out of your day and can be done anywhere and anytime, perfect for busy or tiring days. 

How it Works

Sit in a position that you are comfortable in. To start close your eyes and take a deep breath. You want to breathe in for four counts (who knew dance and meditation had so much in common?), hold for four counts, and exhale for four counts. Repeat these for five minutes. Your goal here is to clear your mind, but if that is difficult, imagine four peaceful counts of dance with each step.

Why it Works

Deep breathing is beneficial because it helps to slow down your heart rate and reduce anxiety or feelings of nervousness, which in the end will leave you feeling calm and ready to take on anything!

Visualizing Your Way to Success

Before getting ready to go on stage or perform, it can be helpful to visualize yourself doing everything in your routine correctly. 

How it Works

Start by closing your eyes, and imagine yourself doing your routine perfectly. Make sure to picture every single detail, such as how the stage looks, your movements and gestures, and the feeling of finishing a routine successfully. 

Why it Works

Visualizing yourself performing will help you stay focused on your path to success, which will helps replace the fear of failure with the confidence of success.

Music Meditation 

With music already being such a huge part of your life as a dancer, it can also help to relax you when it comes to your dancing. 

How it Works

Choose a calming playlist (such as instrumental, piano, or nature sounds) or your favorite low-key music. Then, you either sit or lie down with your eyes closed. Focus on your breathing and the calming melody of the music.

Why it Works

Music combined with meditation creates a calming way to give your body a mental reset. Taking a second to rest while listening to music offers a moment of peace while giving you something to focus on other than stressors. 

Previous articleOhio State and U of M Defend Titles at UDA College Nationals 2025
Next article5 Spring Cleaning Tips that Reset Your Space and Make It New
Trina Hannah is a graphic design major and dancer at Siena Heights University. She loves all things creative including photography, painting, and writing. Trina has a passion for helping other young women build up their self esteem and chase their dreams all while making a positive impact.