How I Created My Own Ecstatic Dance Practice at Home
The first time I danced alone in my living room, I felt a bit awkward — but something inside me knew I needed it. I was craving a way to move freely, to let go, and to reconnect with myself. I had felt weighed down by my thoughts and I had heard of somatic movement and ecstatic dance as a spiritual practice that helps you to move more freely and think more clearly. So, I dimmed the lights, pressed play on a playlist I'd pieced together, and let my body take the lead. What followed was a powerful experience — one that left me feeling lighter, clearer, and more connected than ever before.
Here's how I created my own ecstatic dance practice at home.
1. Set the Space
Creating an intentional space is key to dropping into your dance practice. Dim the lights, light some candles, or burn incense to create an atmosphere that feels inviting. Clear away any clutter to give yourself room to move. This is your sacred space — a place where you can let go, so make it feel special. These are some of the things you can consider to creating a more intimate and sacred space:
The ambiance of the space: dimmed lights, closed curtains, fairy lights, candles.
Get your pets out of the way! Close the door, turn off your phone and silence the doorbell!
What smells make you feel relaxed? incense, candles, diffusers, sage, oil burners.
You don’t need a lot of space but enough you can spin around or lie down.
2. Choose Your Playlist
Music is the heartbeat of ecstatic dance. Select a playlist that carries you on a journey — starting with slower, grounding tracks that build in intensity, eventually reaching an energetic peak before easing into softer, calming sounds. Choose music that speaks to you emotionally — sounds that invite you to move intuitively rather than follow a rhythm.
If you’re unsure where to start, there are many ecstatic dance playlists available online, or you can curate your own based on your mood and intention. Check out places like Soundcloud or spotify.
You can listen to my mixes here
3. Set an Intention
Before you press play, take a moment to connect with yourself. Ask: What do I need right now? Perhaps you’re seeking release, clarity, or simply joy. Setting an intention anchors your practice, giving your movements purpose and focus. Repeat your intention silently or out loud before you begin. If you’re unsure of how to properly set an intention I have created a video you can watch on YouTube with reasons why intention matters + a 10 minute guided intention setting practice.
4. Begin with Curiosity
Start slowly. Tune into your breath and allow your body to respond naturally. Notice how your feet connect to the ground, how your spine feels as it moves, and how your arms want to extend. Release any judgment — there’s no right or wrong way to move. Simply follow the whispers of your body.
As the music builds, invite your movements to expand — shake, stomp, sway, or spin. Let go of structure and trust that your body knows what it needs to express. If emotions arise, welcome them. If you find yourself laughing, crying, or feeling blissful — that’s your body finding release and balance.
5. Closing and Integration
As the music softens, slow your movements. Take a few deep breaths, placing your hands on your heart or belly. Acknowledge whatever surfaced — whether it was peace, frustration, joy, or something unexpected. Journaling afterward can help you reflect and process your experience. Sometimes your body needs time to integrate and you can feel a little ‘out of sorts’ after your dance or the days and weeks that followed. Give yourself time and compassion whilst your body processes.
Your Personal Dance Sanctuary
Dancing at home is a powerful way to connect with your body, mind, and spirit. By creating an intentional space, setting a playlist, and moving with curiosity, you can tap into the healing magic of ecstatic dance — right in the comfort of your own home.
So turn up the music, trust your body, and allow yourself to dance with wild abandon — your soul will thank you for it.