Hello lovely people,

Please read this before you dance- to honour the practice (and for some loose guidelines). My playlist follows the format of the 5Rhythms (in order) 1. Flowing 2. Staccato 3. Chaos 4. Lyrical 5. Stillness. More on each rhythm below. For each of the 5 rhythms, I have added some tips that have helped me in my practice. If you want a visual example of what each rhythm looks like, watch this short video.

In terms of which song represents which rhythm, I encourage you to let the body feel and speak for itself- while noticing when it might shift into the next. It can also be a combination of two or more. There are no hard rules; the structure is there to help you.

Usually, this practice is guided but because this is a DIY version of a 5 rhythms class, you will be guiding yourself. For that reason, please read the document before diving into the practice.

I highly recommend starting the practice sitting/lying down to arrive in your body. Inviting you to do this for at least the first song and slowly letting the body move to the music. For the last song, slowly come into stillness and end with sitting/lying down to thank yourself and close the practice.

Ensure that you play the songs in order (turn off shuffle), as each song represents a specific rhythm of the 5 rhythms, together creating a ‘wave’. Preferably connect your speakers/headphones to your Spotify so it’s loud enough to hear the different layers in the melodies and beats, as this will aid your embodiment practice.

Change your Spotify settings to turn on Playback with Crossfade. Go on your Spotify Home – Settings – Playback – turn on Playback and Automix and set “crossfade” to 10s.

This helps in continuity of the dance. For now, until I learn how to DJ, this will have to do hehe. If this setting is not available, use the silences in between songs as a way to pause and ground, or continuing dancing to your own rhythm.

For me, this practice has been a way of remembering myself home. Sharing a piece of that with you gives me joy.

Have fun, I love you!

Sara

5 Rhythms is a dance system started by Gabrielle Roth that takes people through a circular dance journey of music and movement.

The 5Rhythms – Flowing Staccato Chaos Lyrical Stillness - are states of Being. They are a map to everywhere we want to go, on all planes of consciousness – inner and outer, forward and back, physical, emotional and intellectual. They are markers on the way back to a real self, a vulnerable, wild passionate, instinctive self.

The 5 rhythms come together to produce a “wave”, a movement meditation practice.

While a seemingly simple process, the 5Rhythms practice facilitates deep and unending explorations, moving the dancer beyond self-imposed limitations and isolation into new depths of creativity and connection.

Flowing:

In Flowing we physically practice the art of being fluid in our bodies. Flowing is the pipeline to our inner truth, the impulse to follow the flow of one’s own energy, to be true to oneself—listening and attending to our needs, receptive to our inner and outer worlds. When we open up to the flow of our physical beings, all other pathways open. It is one of the most beautiful and fascinating ways of dancing—to be in, to be around, and to watch.

Dance tip: Lead by the feet, drop all the way down into the feet to connect with the instinctive self.

Staccato:

In Staccato we physically practice the power of direction and clarity. It is percussive and strong and promotes connection with the rest of the world. This rhythm is the ruler of our linear world, the ruler of the warrior part of us, the part of us that shows up as truth and clarity. It is the part of us that stands up for what we care about, who we love, and what we love. Staccato is fierce and sharp.

In Staccato, we connect to the heart and the beat.

Dance tip: use elbows and knees, clear defined movements, go INSIDE the beat 

Chaos

In Chaos we physically practice the art of fully releasing our bodies - we let go of the head, spine, hips and feet and move faster than we can think. Chaos breaks us free of our illusions and throws us headfirst into the beat. It takes us on the journey from “I can’t” to “I will”. The simple practices of Chaos immediately bring us back to our bodies, to the moment. This rhythm liberates us from all ideas about who we are and gives us a real experience of being total, free, intuitive and creative.

Chaos is the gateway to the big mind. Dancing Chaos is the practice of going into the unknown, not fearing what’s on the other side. Visually we look like a big, hot, giant, sweaty mess overflowing with cathartic energy. This is our big dance, our break out dance, our break through dance. In Chaos, we let go of that which we cannot control.

Dance tip: let it all go (literally), shake shake shake until it gets chaotic af, get your weird on

Lyrical:

In Lyrical we practice the art of coming out of Chaos. It is the physical, energetic, emotional and spiritual dancing rebirth. Lyrical is expansive and connects us to our humanity, timeless rhythms, repetitions, patterns and cycles. Lyrical is more of a state of being than a Rhythm, as it can be a crystal clear expression of any of the Rhythms in their lightness. We become light in our feet, like birds flying in the air—but make no mistake, in Lyrical we are grounded and fully empowered.

Dance tip: let the rhythm of joy lighten you up, using arms and hands, taking up space tenderly, looking at your fingers tell a story

Stillness

Being Still and doing Nothing are totally different. Stillness moves, both within and all around us. The dance is our vehicle, our destination is the Rhythm of Stillness; our challenge is to be a vessel that keeps moving and changing. Physically, in the dance of Stillness, we move in slow motion—like highly unpredictable meditative Tai Chi masters. Shapes from the past, the present and the future come through us. Moving in Stillness and being still in motion fuses the accumulation of our bodies’ life experiences into our true wisdom. Eventually we dissolve into sitting meditation, where all the other Rhythms of our journey converge in the vital resonance of Stillness.

In Stillness, we reconnect to our inner source. We have arrived home, are complete.

Dance tip: breath is the gateway to Stillness, let pauses come into your movements, Qi Gong inspired shapes and moves.