For those who hold the morning
Lead an online
dance circle.
The 30‑minute morning script is below, plus longer 30–60 and 60–90 minute containers. Simple on purpose. The magic is in the consistency, not the choreography.
The 30‑minute script
Arrival & intention
- • Welcome people by name as they arrive. Smile. Keep it warm.
- • 30‑second framing: "We're going to move together for about 30 minutes. No skill needed. Cameras on or off — your choice. Mics off once the music starts."
- • Invite one word in the chat: how are you arriving today?
Embodiment warmup
- • Three deep breaths together. In through the nose, out through the mouth.
- • Shake out the hands, then arms, then whole body for 30 seconds.
- • Roll shoulders, neck, hips. Loosen the spine.
- • Cue: "Find your feet. Feel the ground. We're going to start."
15 minutes of dance
- • Start the music. Mute yourself.
- • Suggested arc: gentle opener (3 min) → build (5 min) → peak (4 min) → wind down (3 min).
- • If you DJ live, watch the room. If you use a playlist, prep it in advance.
- • Hold space. You don't need to perform — just be in it with them.
Cool down & close
- • Fade the music. Invite stillness. Hand on heart, hand on belly.
- • Three breaths together.
- • Invite one word in the chat: how are you leaving?
- • Close: "Thank you for showing up. See you tomorrow."
Longer containers
A circle doesn't have to be 30 minutes. If you can hold more, hold more — announce the length up front so people know what they're committing to.
30–60 minutes
10 arrival · 10 warmup · 25–35 dance · 10 close
- • Longer arrival: names, one word each out loud if the group is small enough.
- • Fuller warmup — joints, spine, breath, then a minute of free shaking before the music.
- • Music arc: opener (5) → build (8) → peak (10) → descent (7) → landing (5).
- • Close with stillness, then an open round: anyone who wants to share a word or a sentence.
60–90 minutes
Opening circle · warmup · full wave · integration · group share
- • Open with a real circle: welcome, the guidelines in 60 seconds, and an intention round.
- • Warmup 12–15 min. Take your time — a long journey needs a warm body.
- • Full wave, 45–55 min: grounded opener → rhythm → peak → release → soft descent → near-silence.
- • Integration: 5 min lying down or seated in stillness. No talking, no music or very quiet ambient.
- • Group share to close, 10–15 min. Invite, never require. Witness without advising or fixing.
- • Best on weekends or special occasions. Announce the length clearly so people can commit.
Three things to remember
Start on time. End on time.
People are stitching this into busy mornings. Predictability is a gift.
Less talking, more holding.
Your job is to make people feel safe enough to move. Short cues. Warm presence.
The container is the practice.
You're not performing a class. You're holding a circle. Camera on, soft eyes, real you.
Want to lead a circle?
Tell us the length you could hold and when — we'll put you on the rotation.