192. Dance in the Moment: Harnessing Mindfulness for Performance Excellence

In this episode of Passion for Dance, host Dr. Chelsea is joined by professional dancer Nia Lonette. The two dive into Nia's journey from Maryland to becoming an acclaimed dancer in LA, featuring her work with prominent artists and appearances at major events like the Grammys. Nia shares valuable tips on handling nerves, staying present in auditions, managing negative thoughts in class, and preparing for a move to LA. They also discuss elements from Nia's new book, 'Industry Survival Guide,' which offers practical advice on creating resumes, taking headshots, and finding community in the dance world. This conversation provides both aspiring and seasoned dancers with actionable strategies to thrive in their careers while emphasizing the importance of mental resilience and continuous self-improvement.   Episode Resources: https://passionfordancepodcast.com/199   Connect with Nia Lonette: https://www.nialonette.com https://www.instagram.com/nialonette   Episode Breakdown 01:29 Meet Nia Lonette 02:37 Transitioning to the Professional Dance World in LA 04:57 Building Confidence and Overcoming Nerves 06:53 Early Lessons and Mentorship 13:13 Handling Nerves in Class and Auditions 23:02 The Importance of Being in the Moment 26:26 Resilience in the Professional Dance World 31:26 Insights from the Industry Survival Guide 34:54 A Day in the Life of a Professional Dancer 39:39 The Power of Emotions in Dance 41:55 Conclusion and Final Thoughts  

Dr. Chelsea tackles the challenges dancers face during the intense competition season including losing and offers valuable insights into three aspects worse than losing: regret, blame, and lack of improvement. Dr. Chelsea shares personal stories and actionable strategies to help dancers and educators focus on growth, accountability, and effort, redefining success beyond competitive outcomes.  Episode Resources: https://passionfordancepodcast.com/198 NEW TO THE SHOW?! Check out this New Listener Resource to dive into building mental toughness as a dancer.   Episode Breakdown: 00:37 The Reality of Losing 01:27 Three Things Worse Than Losing 03:30 Regret: The Worst Feeling 06:41 Blame: The Destructive Force 10:11 Growth: The Ultimate Goal 11:48 Redefining Success  

In this episode of Passion for Dance, Dr. Chelsea speaks with Jared Redick, a third-generation professional ballet dancer and current Dean at the University of North Carolina School of the Arts. Mr Redick shares his extensive dance journey and expertise as a leader in the dance community offering valuable insights on the balance between hard work and discipline. He also shares his approach to leadership in dance education, emphasizing empathy, communication, and individualized goal setting to build more resilient and successful dancers.  Episode Resources: https://passionfordancepodcast.com/197 Episode Breakdown 00:19 Meet Jared Redick: A Journey in Dance 09:55 The Importance of Mentorship and Kindness 17:39 Balancing Discipline and Compassion in Dance Education 24:31 Effective Communication Strategies 26:30 Goal Setting and Motivation 28:53 Leadership and Empathy in Teaching 31:04 Practical Classroom Techniques 35:37 Balancing Dance and Life 40:44 Connecting with the Dance Community 42:01 Conclusion and Resources   Connect with Jared Redick https://www.instagram.com/jared_redick/ https://www.linkedin.com/in/jared-redick/  

In the third installment of 'Emotional Intelligence for Dancers,' Dr. Chelsea delves into coping strategies for managing emotions over the long term, helping dancers recover from disappointment and frustration. She emphasizes the importance of reflection, after-action reviews, and maintaining a balance outside of dance. Practical tips include journaling, non-screen relaxation routines, and ensuring physical wellness. Dr. Chelsea advocates for the integration of these practices to foster resilience and emotional stability, ultimately leading to a more fulfilling dance experience.   Episode Resources: https://passionfordancepodcast.com/196   NEW TO THE SHOW?! Check out this New Listener Resource to dive into building mental toughness as a dancer.   Episode Breakdown: 00:00 Introduction to Emotional Intelligence for Dancers 00:45 Coping Strategies for Long-Term Emotional Management 02:22 Reflection and After Action Reviews 05:38 Journaling for Emotional Growth 07:54 Post-Performance Relaxation Routine 09:00 Maintaining Balance Outside of Dance 11:20 Physical Wellness and Long-Term Care 12:31 Conclusion and Final Thoughts

In this episode of Passion for Dance, Dr. Chelsea continues her series on emotional intelligence for dancers, focusing on strategies for managing negative emotions. She provides five proactive techniques including mindfulness, building a support system, practicing gratitude and self-affirmations, simulating high-pressure situations, and developing a pre-performance routine. Additionally, Dr. Chelsea offers in-the-moment tips for dealing with negative emotions during performances and stresses the importance of consistent practice for long-term emotional resilience and regulation. Episode Resources: https://passionfordancepodcast.com/195   NEW TO THE SHOW?! Check out this New Listener Resource to dive into building mental toughness as a dancer.   Other Episodes Referenced: Episode 192: Dance in the Moment: Harnessing Mindfulness for Performance Excellence Episode 181: How Dancers Can Be More Focused and Successful in Class Episode 41: Developing a Pre-Performance Routine for Confidence   Episode Breakdown: 00:00 Introduction to Emotional Intelligence for Dancers 00:23 Proactive Strategies for Managing Emotions 08:10 In-the-Moment Techniques for Negative Emotions 10:42 Consistency and Long-Term Benefits 11:37 Final Thoughts and Community Engagement

In this episode of 'Passion for Dance,' Dr. Chelsea, discusses how emotions impact a dancer’s ability to focus, move, and connect with the audience. With competition season in full swing, she delves into the importance of understanding and identifying both positive and negative emotions. Dr. Chelsea explores how emotions like anxiety, frustration, and determination can affect performance, concentration, movement quality, and authenticity on stage. This is part one of a two-part series, so tune in next week for strategies on managing emotions effectively. Episode Resources: https://passionfordancepodcast.com/194 Download Your New Listener Resource Episode Breakdown: 00:00 Introduction to Passion for Dance 00:26 Understanding Emotions in Dance 01:49 The Role of Emotions in Performance 03:58 Impact of Emotions on Movement Quality 05:46 Connecting with the Audience 08:22 Identifying Helpful and Unhelpful Emotions 14:01 Conclusion and Next Steps

In this episode, guest artist Galit Friedlander shares her personal dance journey from starting her professional career as a young teen to working as an assistant choreographer for Prince. She discusses the impact of being highly sensitive and empathetic as a dancer and a teacher, the importance of creating positive energy in rehearsals, and strategies for maintaining professionalism. Galit also provides advice from her experiences interviewing successful dancers on the 'DanceSpeak' podcast, emphasizing hard work, authenticity, and leveraging peer networks for career advancement.   Episode Resources: https://passionfordancepodcast.com/193 DanceSpeak Podcast: https://dancespeakpodcast.com Galit’s Website:https://www.gogalit.com Galit’s Instagram: https://instagram.com/gogalit   Episode Highlights: 00:00 Introduction and Welcoming Galit 01:58 Pursuing Dance Professionally 05:37 Teaching and Choreography 06:24 Networking and Building a Career 10:33 The Importance of Peer Relationships 17:13 Highly Sensitive Person in Dance 18:38 Embracing Emotional Awareness in Dance 19:28 Navigating Energy in Rehearsals 21:29 Creating a Positive Dance Environment 29:16 Insights from DanceSpeak Podcast 34:30 Connecting with Galit and Final Thoughts

In this episode of Dr. Chelsea delves into the benefits of mindfulness for dancers. She clarifies the difference between mindfulness and meditation and discusses how mindfulness can improve both mental well-being and dance performance. Dr. Chelsea offers practical mindfulness exercises, while emphasizing the importance of being present and non-judgmental. She also shares resources for new listeners and encourages the dance community to explore mindfulness as a tool to regulate emotions, improve focus, and eventually achieve peak performance. New Listener Resource: https://passionfordancepodcast.com Other Episode Resources: https://passionfordancepodcast.com/192 00:00 Introduction to Passion for Dance 00:08 The Demands on Dancers and the Need for Mindfulness 00:23 Understanding Mindfulness vs. Meditation 01:16 The Power of Mindfulness in Dance 08:27 Practical Mindfulness Exercises for Dancers 12:27 Conclusion and Resources for New Listeners  

In this episode of Passion for Dance, Dr. Chelsea addresses the common struggle dancers face with comparison. From defining why we compare ourselves to others to exploring its psychological impacts, Dr. Chelsea provides a deep dive into this common challenge. She discusses four main reasons we compare, how it affects dancers' confidence and mental health, and shares actionable strategies to shift from comparison to personal growth. Listeners can learn to identify their comparison triggers, set personal goals, and cultivate a more positive mindset. New Listener Resource: https://passionfordancepodcast.com Episode Resources: https://passionfordancepodcast.com/191 Episode Timestamps: 00:50 Welcome and Resources for New Listeners 01:53 Understanding the Psychology of Comparison 02:57 Why We Compare Ourselves: Four Psychological Reasons 06:17 The Negative Impact of Comparison on Dancers 06:43 Shifting Your Mindset 08:59 Tangible Exercises to Combat Comparison 11:56 Conclusion: Embrace Your Unique Journey 13:49 Final Thoughts and Resources

Dr. Chelsea announces updates for the Passion for Dance podcast in 2025, including a slight shift in focus towards more dancer-focused episodes while maintaining content for dance educators and coaches. There's also a new website: PassionForDancePodcast.com, for easier access to episode resources, notes, and player links. Thank you for sharing your passion for dance with the world!