What to Know Before Your First Ecstatic Dance

Elizabeth A Burnham
1 hour ago
4 min read

Our Daydream ecstatic dance event is this Sunday, November 23 and I know some of you are still on the fence.

Maybe you have been feeling curious about ecstatic dance, but you are not totally sure what to expect.

Maybe a part of you wants to come, and another part feels nervous or awkward about the idea of “dancing” in front of other people.

If that is you, you are not alone. I felt the exact same way before my first ecstatic dance. In this post, I want to answer some of the most common questions I hear and hopefully help you feel more at ease if you are thinking about joining us.

“Do I have to know how to dance?”

Short answer, no.

You do not need any dance experience for ecstatic dance. You do not have to be graceful or coordinated. You do not have to know what you are doing.

Ecstatic dance is not a performance. It is not about looking good. There are no specific steps to follow. It is simply about moving your body in ways that feel natural or interesting to you in the moment.

Swaying. Stomping. Shaking. Stretching. Rolling your shoulders. Walking slowly. Even sitting or lying down for a while is okay.

You really cannot do it wrong.

“What if I feel awkward or uncomfortable?”

You probably will at some point. And that is completely normal.

Trying anything new can feel uncomfortable. Add in movement and being in a room with other people and it can bring up a lot. Thoughts like “I look weird” or “everyone is watching me” are very common.

I still have those thoughts sometimes.

One thing that helped me in the beginning was dancing with my eyes closed for part of the time. That way I could focus on what my body was feeling instead of comparing myself to others.

You are always welcome to take breaks, step to the side, or sit or lie down. There is no pressure to keep moving if your body needs a pause.

Sometimes the most healing part is actually being with that discomfort and realizing you are still safe in your body even when you feel awkward.

“What if big emotions come up?”

This can happen and it is also completely normal.

From a somatic perspective, movement often stirs up feelings that have been sitting under the surface. You might notice sadness, grief, anger, or even joy rising as you move.

If that happens, you can let your body express it in a way that feels safe. That could look like stomping, shaking, letting out a sound, or placing your hands over your heart and breathing.

You get to decide. If something feels like too much, you can slow down, sit, or simply observe your breath. There is no expectation to push yourself beyond what feels right.

You are also held in a supported space. You will not be the only one feeling things and you will not be judged for it.

“What should I wear and bring?”

Wear something comfortable that you can move in. Leggings, joggers, loose pants, a soft top. Layers are great in case you warm up while moving and cool down during sound healing.

We dance barefoot or in socks if that feels better for you.

You may want to bring::

A water bottle
A small towel or extra layer
A drum or rattle if you have one for the drum circle, but it is not required

Most importantly, bring an open mind and a willingness to listen to your body.

What Our Daydream Event Will Be Like

If you are wondering what the flow of the event will look like, here is a simple overview so you can picture it.

Drum circle with Reiki: We will start by gathering in a drum circle led by Sam from Space for Balance. You can drum on an instrument, on your body, or simply listen and feel the rhythm. I will be offering Reiki to those who consent. This helps everyone land in the space and start to connect with their bodies.

Ecstatic Dance: Next, we move into the ecstatic dance. The music will take you on a journey, starting out gentle and building in energy before softening again. You are invited to move in whatever way feels right for you. There is no talking on the dance floor so that everyone can stay in their experience, but there is plenty of shared energy and connection in the room.

Sound healing with Reiki: We will close with a relaxing sound healing from Sam. You can lie down or sit comfortably and simply receive. I will again offer Reiki for those who wish. This is a beautiful way to integrate everything that moved during the dance and leave feeling grounded and supported.