People Play Dance Theatre

Category: Mindfulness for Performers

  • Overcoming Imposter Syndrome as a Performing Artist

    For performers and artists, imposter syndrome can feel like an unwelcome shadow, lingering just behind moments of success or creativity. This ever-lurking shadow whispers doubts into the quiet spaces of your mind: 

    “You don’t belong here.” 

    “You’re not talented enough.” 

    “What if they find out you’re a fraud?”

    If these thoughts sound familiar, know this: you are not alone. 

    Imposter syndrome thrives in the hearts of high achievers, particularly in industries where subjective opinions often shape how we measure success. However, it is not an insurmountable barrier. Here’s how you can begin to overcome it:

    1. Redefine Success

    Success in the arts is not a straight line. It’s a winding journey marked by growth, experimentation, and connection. Celebrate personal milestones instead of focusing on external accolades such as applause, awards, or social media followers. Your milestones may be something like mastering a new technique, completing a challenging project, or simply showing up for your art on the hard days.

    2. Embrace Vulnerability

    Artistry is inherently vulnerable. Every performance and every creation is a piece of you offered to the world. Imposter syndrome thrives in the fear of being seen, but what if being seen is the point? Lean into your vulnerability; it’s where your authenticity lives. And authenticity, more than perfection, is what audiences and collaborators connect with.

    3. Challenge your Inner Critic

    Your inner critic may be loud, but they are not always truthful. When it says you’re not good enough, ask yourself: “Is this fact or fear?” Collect evidence of your competence, whether it be positive feedback, moments of pride, or the reminder that someone asked you to show up and share your work. 

    Over time, repeating this practice can help reframe the narrative.

    4. Remember That You’re Not Alone

    Even the most seasoned professionals experience moments of doubt. Meryl Streep has spoken about feeling like a fraud. Maya Angelou admitted to worrying that she’d be “found out” despite her unparalleled literary achievements. These icons remind us that imposter syndrome doesn’t invalidate our worth; it’s a sign that we care deeply about what we do.

    5. Build a Support Network

    Surround yourself with people who uplift and inspire you. These people could be mentors, peers, and friends who remind you of your value. Share your feelings with them; often, simply voicing your doubts can diminish their power.

    6. Create for the Love of It

    Remember why you started. Whether it’s the joy of storytelling, the thrill of live performance, or the freedom of creative expression, reconnecting with your “why” can ground you. When you focus on the act of creating rather than the validation it might bring, the weight of imposter syndrome lessens.

    7. Reframe Failure as Growth

    Fear of failure often fuels imposter syndrome. 

    Remember, failure is not the end of the art, it’s a tool for growth. Every misstep is an opportunity to learn and improve. Allow yourself the grace to stumble, knowing that growth often comes from the moments that challenge you most.

    You Belong Here

    Your voice, movement, and vision matter as a performer or artist. The world needs your unique perspective. Being human means you inherently have the ability to reflect humanity, evoke emotion, and spark change. Imposter syndrome is not a sign that you don’t belong; it’s often a sign that you’re pushing boundaries and stepping into spaces that demand your courage.

    So take a deep breath, step into the spotlight, and trust in the power of your artistry. You are enough, just as you are.

    Thank you for being here. 

  • 3 Minute Breathing Meditation

    Find calm in just 3 minutes with this guided breathing meditation. Perfect for busy schedules, this short practice helps you center your mind, reduce stress, and reconnect with your breath.  Whether you’re starting your day, taking a midday pause, or winding down, this meditation is here to guide you toward mindfulness and relaxation.

  • The Art of Setting Boundaries

    It’s tempting to say “yes” to every opportunity that comes your way—after all, every gig seems like a step forward in your career, or another chance for fun. But here’s the hard truth: taking on too much can backfire, both professionally and personally.

    In my experience, dancers who overcommit can end up in situations where they either have to flake out or underdeliver, leaving behind frustrated choreographers, directors, or collaborators. That kind of reputation can ruin future opportunities faster than you think.

    Before you commit to a project, take a step back and ask yourself:

    • Do I truly have the time in my schedule to give this my best effort?
    • Do I have the skills or stamina to meet the expectations of this role?
    • Will this opportunity align with my long-term goals as a dancer
    • Am I truly willing to show up for this opportunity?

    Setting boundaries isn’t about saying no to everything—it’s about being intentional with your yes. 

    Learning to set boundaries will allow you to show up fully prepared, professional, and committed with consideration and respect for the rest of the production team

    Don’t be the dancer who agrees to everything and ends up quitting halfway through. Be the dancer who knows their limits, sets boundaries, and builds a reliable, professional reputation you can be proud of.

  • Questions for Dance Reflections

    Reflection is a powerful tool for growth, especially in dance. Reflecting on your experiences can deepen your understanding of the skills, techniques, and creativity explored in the dance studio. It’s an opportunity to celebrate your progress, acknowledge challenges, and consider how to use what you’ve learned moving forward.

    The end of the year (or semester or term) is the perfect time to pause and reflect on your dance journey. What did you learn? What inspired you? What surprised you? These reflections can also help your dance instructors design future classes tailored to their students’ needs and interests.

    Below are some questions to guide your reflection. You can also download and print a FREE Copy in the People Play Dance Theatre shop.

    Use these questions to help guide a written assignment, course surveys, or video journal. Feel free to adapt them to suit your own dance experiences:

    • Why did you decide to take a dance class?
    • What expectations did you have coming into the class?
    • Did your experience meet your expectations? Why or why not?
    • What skills, styles, or techniques were you hoping to learn (or learn more about)? Were they covered to your satisfaction?
    • What skills, styles, or techniques would you have liked to explore that weren’t covered?
    • What was your favorite unit, style, or routine? Why?
    • What was your least favorite? Why?
    • What aspect of class felt the easiest for you? Why?
    • What was the most challenging part of the class? Why?
    • Describe a moment when something clicked for you – a movement, concept, or correction that strongly resonated.
    • Was there a moment in class that you’d like to do over? What would you do differently?
    • Share a moment when you felt proud of your dancing.
    • Did you have a favorite partner or group to work with? Why?
    • What was the most memorable moment you had in a dance class?
    • What is one thing you know now that you didn’t know before taking the class?
    • How can a lesson you learned in dance class be applied to your everyday life?
    • Would you take another dance class in the future? Why or why not?
    • What advice would you give to someone taking their first dance class?

    By reflecting on these questions, you can celebrate your growth as a dancer and consider how to keep evolving in your dance journey.

    Looking for more dance reflection resources? Check out our shop!

  • The Care and Keeping of Good Dance Habits

    Every human is enough of a dancer just as they are. However, if you want a career as a professional dancer, it requires a lot of training and practice. Developing consistent good habits is vital to building a solid foundation of physical and mental support for yourself as you grow. 

    But what are good habits for dancers?

    Some habits may help us thrive, while others end up holding us back. Your habits will ideally reflect your goals as a dancer. Take some time to reflect on your current dance goals and how you plan to reach goals. 

    For example, if your goal is to improve flexibility, your goals include stretching and conditioning for a specific amount of time every week. If you want to be more mindful in your dancing, you might add goals for how often to journal about your experiences. 

    Once you know your goals, you’ll know which habits can help you get there. Here is a list of dance-related habits to get you started while you brainstorm your own. 

    • Journaling
    • Practice Technique
    • Stretching
    • Conditioning
    • Drink Water
    • Eat Healthily

    Did we miss anything? Which habits will you add to your list? 

    By the way, we have created a simple habit tracker you can fill out and use to mark off your daily habits as you work towards your dance goals. It is available to download for free in the People Play Dance Theatre Ko‑fi shop.

    So tell us, dancers, which daily habits are you going to keep track of?

  • A Recipe for Consistent Dance Practice Routines

    Staying consistent with at-home dance practice can be a challenge. Not only is there no teacher present to guide and prompt your steps, but there is also nobody checking to see what is right or wrong with those steps.

    While practicing dance at home can be a challenge, it is not impossible, and I have a few tips that can help make it easier to develop your routine. For the most part, I will structure my at-home practice as if it were an in-person class, but I can tailor the exercises to meet my needs for that day.

    You can join me in using this repeatable recipe for every dance practice session:

    • Warmup
    • Technique practice
    • Choreography or Improv
    • Stretch
    • Log my notes

    One reason I like having a standard list to turn to is that I have a reference of options to choose from. There may be days when I only have 20 minutes to practice, or may only be practicing for the sake of running through choreography. There have been many times when I just jump in to practice and do the thing, but I’ve learned that on the fly means I would be leaving off some of the important parts.

    Warmup

    Warming up is one of the most important parts of your dance practice. With a proper warmup for dance practice, you will be less likely to experience injury and soreness. An ideal warmup includes moving all parts of the body, and light stretching with a focus on preparing for the technique and choreography for the day.

    Technique practice

    Practicing techniques may look different depending on which style of dance you are working on. For ballet, for example, technique practice may look like a full barre or a series of targeted barre drills. If you are a ballroom dancer, you may take to the bar or wall to practice the feeling of resistance you may have with a partner. When it comes to practicing dance techniques on your own without a dance teacher, it can help to focus on repeating and solidifying what you have already learned, rather than trying to get ahead.

    Choosing which technique to focus on will relate to either what you’re working on in class, personal goals you say, or even both.

    Choreography or Improv

    You may not always have a routine or choreography to practice, depending on your dance goals. Choreography run-throughs of whatever I may be working on at the time, and if not, I will throw some improv into the mix. The reason for this is that mentally, practicing technique and drills translates to dance moves.

    Stretch

    I already mentioned warming up as a necessary part of a dance practice session. Stretching is also important. While I do include stretching as a part of the warmup, I also like to add additional stretching after I have been moving. This also makes for a great cool-down after practice or class.

    Log your dance notes

    At the end of the practice session, I log my notes into my dance diary. This allows me to reflect on any challenges, or celebrate successes, and I can also see how consistent I am in showing up.

    While each dance practice session will differ in the specific tasks and details, keeping a broad outline of what to include in your practice can help with the planning.

  • Reflecting on Your Dance Practice

    Dancing is just as much of a mental sport as it is a physical one. It takes courage and confidence for anyone to attempt a step first, and self-doubt is a common enemy for many. This doubt usually comes from my feeling that my dancing might not fit in with professional expectations. One practice I use to combat this perpetual self-doubt is reflexivity.

    In social science, reflexivity refers to a process of questioning and reflecting on cultural norms. While there may be cultural norms in the dance world, we are all individual dancers. The benefit of incorporating regular reflection into your dance practice is that you can notice and understand which thoughts or stories may be holding you back from dancing confidently. When I am consistent with my reflecting practice, I feel much more accepting of myself as a unique dancer and more respectful of the history and tradition we are all a part of, even in our uniqueness.

    Planning and journaling are two of the simplest ways to practice reflexivity. You’ll just need a place to put your thoughts. Your reflection space may be a blank notebook, digital notepad, post-its, or whatever media you desire for your archive. There are also many customized options made by dancers like myself for tracking and reflecting on your dance practice. You may need to try a few different journaling styles before you find what works for you, which is just another chance to reflect! I use a combination of written logs and journaling in my dance practice.

    Every dancer has their own unique body and soul, and a reflexive approach to dancing allows you to be fluid in developing your dance skills to your personal needs. As an anthropologist, I think it is essential for the people experiencing cultural moments to reflect on them. Your journals and dance logs will become part of the collective memory of dance. There are so many ways we can preserve dance for the future, and leaving an archive of personal reflections is one of them.

    Looking for more? Check out our Year of Dance Journal Prompts. This dance reflection resource includes 12 prompts to guide dancers through a year of dance reflection.

  • 3 Ways to Add More Mindfulness into Your Dance Journey

    You have probably heard it said that dance is a great way to stay in shape and feel good, but when we are aiming for professional-level training, some of those feel-good experiences may turn sour.

    These mindful practices are nothing new for dancers. In fact, we use them regularly during classes, but to bring attention and to notice allows for a more functional tool. 

    I wrote this post to share a few ways you can tap into mindful practices without needing to add any extra training to your schedule. 

    Breath

    We all need to breathe in order to stay alive. But how often do you think about your breath? How often do you notice the power? 

    Try this:

    When you find yourself becoming fatigued during an exercise class, try to focus on slowing your exhale while channeling the energy into where it feels rough. 

    Tapping Check-in 

    How often have you been physically in a dance class but mentally someplace else? Or how about this one, you are present in the class and thinking about the exercises, but also criticizing your own dancing while you are practicing. 

    Try this:

    When you notice yourself in a place of overthinking, give yourself a small double tap someplace on your body. You can link this tap with a message to come back. 

    Eyes Closed

    Have you ever found that you are able to perform just fine in a dance class, but once you get home, you can’t remember any of the combinations or exercises? It’s likely you don’t actually know what you’re doing in the class, and you are watching others and relying on their presence. 

     The good news is that noticing what you don’t know is actually a mindfulness practice. 

    And even better news is you don’t have to wait until you go home to realize that you have forgotten a portion of the combination. You can find those gaps during class and take action to fill in the gaps before you get home so you have something more solid to anchor your practice. 

    Try this: 

    When learning a new combination, take a moment to close your eyes and visualize the movement in your mind. It’s likely you won’t get through the entire combination on the first try, but you will find the blank spots. 

    These are a few ways to add more mindfulness to your dance practice. Try them out during your next dance class, and remember to have fun with them! 

  • How to Set Smarter Goals for your Dance Practice

    When it comes to creating a solid plan to reach your dance dreams, the more specific you can get, the more likely you are to be successful. A concept I learned from my studies in social media strategy is to set S.M.A.R.T. goals. While your dance goals are likely much different than the digital marketing goals of a business, the concept can still be applied to help improve achievement and success.

    What is a S.M.A.R.T. goal?

    A S.M.A.R.T. goal clarifies what you expect and the measures used to determine if the goal has been reached.

    Specific: Linked to a job description, departmental goals/mission, and/or overall social media goals and strategic plans.

    Measurable: The success toward meeting the goal can be measured in some way.

    Attainable: Goals are realistic and can be achieved in a specific amount of time and are reasonable.

    Relevant: The goals are aligned with current tasks and projects and focus in one defined area; including the expected result.

    Time-Oriented: Goals have a clearly defined time frame including a target or deadline date.

    Here are a couple of examples to show you how to create smarter goals:

    Not a S.M.A.R.T. goal:

    Join a dance company.

    This goal does not identify any measurement or time frame nor why the goal is important.

    S.M.A.R.T. goal:

    This weekend, I will list 5 to 10 local dance companies I could be a good fit for and note their audition criteria. The basic search criteria for each company will be that they perform throughout the year and offer pay so the opportunity is sustainable for my career.

    Not a S.M.A.R.T. goal:

    Get better leg extension.

    What specifics might be missing from this goal?

    S.M.A.R.T. goal:

    Create a simple leg workout and stretch routine that I can complete 3–5 times each week. The routine will consist of strength training exercises as well as stretching so that I have a good foundation to support my leg extensions in dance class.

    With SMART goals, you are more likely to know if your current approach is working or not. Think about how you might apply this process to your dance classes and practice sessions. What S.M.A.R.T. goals will you be setting?

    To help you get started on setting S.M.A.R.T. goals for your dance journey, we have created a free S.M.A.R.T. Goals Worksheet. It is available to download in the People Play Dance Theatre shop.