DanceMind: Dear Janie: Friends and Dance

You have a friend.

We all experience changes in friendships.  Whether it is in a work related situation, neighbors, girlfriends, boyfriends, that introductory period is when our best self is presented. Thru time it becomes difficult to hold up those appearances and we settle in to more of our personalities.  

Of course you will notice traits and behaviors you do not like, or care to be privy to. All of us want to have 'fun,' interact freely and not be bothered by seeing the real parts of others' personalities. It spoils all the fun, doesn't it.

It is true for all of us. You and I included.

Think about other relationships you have and notice how they have progressed thru time.

People you thought were one way when you first met them can show a very different side as you get to experience them managing stress, interacting with people of all ages, or being involved in their lives (and yours!). How they handle criticism or money. How they interact with family members. How they communicate ....  (list is very long)

If you recall a few posts ago we dialogued about this very same thing - negativity.  You have made changes and it is easy to not like what we hear when others are doing the same thing. We are all guilty of that. 

Here is something else to consider --  It may be a style of relating between her and her family. 

People do act differently around family members. OR she may be speaking her truth to them and really needing to have support and guidance to make important decisions.

When you are uncomfortable, leave the room. Put some headphones on.  So she can have some private time with her family - you can listen to some great music or a program of mine.

Janie,  Staying associated to her may put you in a difficult position whether she leaves or stays.

You staying at this company is dependent on your decision and passion to dance. You have made many friends thru your life. You can make more. It takes time. It is difficult with your dance schedule, yet a little effort could be helpful to you. You will not feel so tied to her.

I would suggest that you find a few friends outside of dance. I realize that may be a challenge.

Maybe you can consider doing some volunteer work, or take a class, or join a group that meets regularly. Can you work part-time or babysit kids?

-------------------------------------

It is not unusual to move to a new place and create a friendship that changes. This may be a signal to begin branching out. You will attract people with whom you have  stronger commonalities.  

I understand that you may be worried if she leaves. However, you are  jumping the gun here, kiddo.  That is many months away and besides you cannot control that decision.

Maybe you can talk to her about her "trashing."  You may have a good honest chat about both your likes and dislikes of the company.  However, keep in mind that word travels -- 

and that goes back around to the idea that she may need to vent or talk more openly with her family.  

Regardless, you can slip into the other room. Go for a walk, Take a Shower. Use headphones with the TV... Blend something.  

You two live together, dance together, eat together, socialize together ... Find a way to give yourself some breathing room. It may do your relationship some good and you might just be surprised to see what is around the corner.

Let me know-

Sanna Carapellotti, MS CHT

Dance Mind:Dear Janie, Relationships Change ...

Hi Janie, 

I just realized the top blog description lists you as a pre-professional dancer! I will change that right away.  If you can review the your info and make any changes to update for our readers.

Varia left a wonderful supportive comment below your most recent post. She has identified with you. Feels a kinship with you & your experiences.  Welcome Varia!  We really appreciate comments from you (all) because it helps us to know that Janie speaks honestly.

This forum is also open to you all to comment to. Remember that!  If you have a similar experience - tells us!  If you disagree, we still want to know.

Keep us informed!

Sanna Carapellotti, MS CHT

Mentalperformances.com

Dance CD Sale is still going on til Sept 30! Check it out!  

Dear Sanna - think positive

I love my roommate. We get along really well, like enough of the same things, but have enough differences to make things interesting and share a box of chocolates ;) But we work together, live together, and usually go out together as well, so it is not surprising that we are beginning to push each other's buttons a little.

One thing I find is that my roommate likes to complain a lot whenever she speaks to her family on the phone. It's not that I try to listen or anything, but our main phone is in the living room and sometimes either one of us is watching tv or using the living room when the other is on the phone. But it's really hard to listen to her saying how crappy the company is and how she misses home and blah blah blah. She says she has no intentions of staying another year, and that upsets me, too, because I am afraid I will be kind of left alone here. We spend so much time together, and she is not the most flexible person when it comes to hanging out with other people, too, so I am definitely not getting as close to most of the other company members.

It's just really upsetting to hear since I am part of this company she is trashing, and I am much further from home than she is. AND she has tons of family here and has been here tons of times and apparently always wanted to live here, whereas I had never even visited before I moved here and have no family. Not that I am really unhappy. Of course I have my complaints, too, but I am generally having a good experience. But when I hear her complain and I know her situation is technically so much better and easier than mine, I can't help get angry or a little depressed! I know this isn't the best company ever, but I do think it's a good first job, and we are getting a lot of experience here.

I have to just keep reminding myself to get the most out of what I'm doing and not let others get me down. I know how I feel, and what my roommate is feeling shouldn't affect that. But I'm still not as happy when she's not. It's hard to stay cheerful or have fun when somebody's moping around you all the time. And it's not that I want to ditch her. I could just ignore her and do my own thing and go out with other people, but I don't want to do that. I just want her to stop moping around all the time! ...without me having to strain our relationship by pushing her buttons and trying to get her to stop complaining. Bleh it's tough! But I'll work on it.

Anyway as far as ballet is going, I'm not sure if I mentioned a really tough teacher who was here at the beginning, but she had to leave a few weeks ago to get things sorted out in her home country, but she is back! She has incredible technique and really knows how to rehearse the corps and make the ballets really polished. She even said good to me a few times (I think... there's not too much english in her vocabulary)! It's nice to know someone notices your progress, or even cares!

Janie

Dear Sanna - premiers galore!

Congrats to anna! I just returned from my first official professional experience as well! We performed in three different cities this past week, the whole company taking a tour bus to the shows. Although I am still getting to know the company, I think it was a good bonding experience and I am starting to really feel like part of the company.

Performing outside of a company's home theater can be a bit tricky, finding a place in the dressing room (at one theater I was in the corner, mirrorless, having to change costumes basically right in the face of a principle who wasn't dancing that night), and getting to know your way around the theater. But the people in charge of the sets and music were worse off than me! It was very interesting to see how we as a corps dealt with a big glitch in the music, after missing our first cue, then trying to catch up to the music while still dancing as a unit. But somehow we got through and, although it wasn't our best performance ever, it was fine, and the audience was still very receptive. All in all it was a good experience, and I am excited to continue the tour of this piece and later add new rep!


It is so crazy to think we have been blogging a whole year! I never would have guessed at that time that I would be living where I am, just finishing my premier as a professional dancer one year later. Here's to another year even more exciting than the last! Thanks to all the readers and supporters!

Janie

Dance Mind:Dear Janie, Happy to be Dancing!

I wanted to say congratulations to my daughter, Anna, who is a professional ballet dancer!  Like all of you she works very hard. Currently she is preparing for a DonQ performance.  She will be dancing many roles, on being the queen.  It is her first professional appearance!  WE ARE VERY EXCITED FOR HER.

One day perhaps I will tell you her story, with her permission. She overcame many obstacles to perform. 

You can too. You have to want it...

Janie, How are you? doing?  

Sanna Carapellotti, MS CHT

Mentalperformances.com

Happy Birthday DanceMind!

Janie, Can you believe it has been a year !  This is very exciting to know that we have readers -new ones every day and those who have been following since the beginning (Right, Madeline from TX! and Alexa from Indiana!)

This has worked out  just as I planned. Our goal was to help others in a global way through a dialogue on this blog.  I want to thank all of you who have contact me personally, or commented to a post. It is so good to know that this is helping you.  Please keep letting us know that you are out there and that this is helpful by  following, or receiving feeds. It is awesome that we have that now.

SALE OF DANCE CD'S -

Also as my thank you to you all I have slashed prices for a few days. on the Performance Package, The Audition CD and Stepping to Sleep. I know some of you have been wanting the programs and now this is your chance to have them in your hand by next week. They are keepers for your dance career. Even if you become a professional dancer, you will still listen to them because they help you strengthen your mind.

Go to this page to purchase the programs. You will be amazed at how quickly you will feel stronger.  I have dropped prices insanelly low because I want you to experience the ease of which you can do better.

Did you read about Thema's experience 2 posts back? She has been using the Audition Excellence (Track 9) for a year and a half). She is a model, dancer and actor in England who found my ad in Dance Magazine last year. She ordered the program and loves it to this day.

She is strong, passionate and determined.

TO JANIE, Thank you for all your honestly and back stage view of ballet. You have grown up so much in the last year. Look at you - a professional dancer!  Your motivation and pure passion is what took you there. You are living your dream.  This is what you have been looking toward and work toward for may years.  Love ya, kiddo.

Sanna Carapellotti.MS CHT

Visit us at www.mentalperformances.com

DANCEMIND: One Year Anniversary!

Enjoy this precious video and remember that everyone has a dream.

DanceMind: Dear Janie -- That is right!

Janie, Now you have the biggest piece of information - and that is helpful to you. Yes, you are right, it is a bit confusing and with the 'mixed' communication as you say. Yet it is a lesson to really holding on to who you are for a while until you understand what you really need to hear.

You will recognize patterns thru time, in terms of how he relates to you and company members.  Hey, he can't be perfect. Maybe his flaw is poor communication skills yet his performances are fabulous and you are pushed to the next level of performance. How bad can that be.

Michaelangelo had very poor social skills.

We all deal with difficult personalities at the workplace, except for me. (I work alone.)

 There are books written about how to handle them and what one can do to cope.  

Here is what to do ... HEAR what he says. DO NOT REACT or Lose your ground. Get feedback if you can from others or even him. Make a decision on how to handle it. Maybe there is truth to what he is requesting.

Maybe you do need to pay more attention to maintaining your weight.

Maybe he sees your potential and that is is way of letting you know.

Watch, listen and do not react. Understandably we all have our moments when we fly off in our minds.  Have a statement to ground you again.

I will wait and see what he is really saying.  or  Maybe I do need to ... yada yada ...

So again this may not be simply about you, but the good of the company.

--------------------------------------------------------------

I was thrilled to open my email to this note from THEMA DAVIS... model, dancer, actor.

Thema wrote on your Facebook Wall:

"Hi Sanna,  I listened to your (AUDITION) cd and im very very very pleased an honoured to say that I have passed my audition! I beat off hundreds to gain a place on a free acting course with the prestigious BBC Talent boost and at the end I get to audition for top casting directors and the nations best TV shows. Im so happy as acting isnt one of my strongest skills but now I will get to learn and gain new opportunities! :-) xxxx

CONGRATULATIONS TO THEMA!!!!!!  YOU DID IT, GIRL!

Today is our one year anniversary!!!!  I am posting a gigantic sale this evening.

So for those of you who have been wanting to purchase my audio programs this is you chance to get them in your hands so you can dance even better!

Sanna Carapellotti, MS CHT

mentalperformances.com

Dear Sanna - mixed messages

The director is just plain crazy. In the same speech I got about dancing with more energy, I was also told for probably the 4th time that I need to watch my weight, so it's not that I'm too thin.

Everyone is told SOMETHING about his or her weight, though, so I'm not too worried about it. It seems like the director just wants the company to look their best and to keep it that way. Every day company members are told they are too heavy or too thin. It almost depends on the director's mood, and we all know now to take it with a grain of salt. This kind of includes all corrections, really.

I'm starting to think many corrections are just a means of pushing us to our full potential, not necessarily pointing out flaws that are unacceptable for the company. So when I am corrected on things I know I do better than other company members, I just try to think it's because the director knows I am at a higher level.

So despite all the grief I get from the director, the other day I was actually placed in the empty space for a 4-girl corps part I have been learning. After we ran the piece, the director told me I was being considered for the 4th girl and that I did a good job in the rehearsal, so I guess the director really does just have a very negative way of giving feedback to the company members.

It will take a little getting used to knowing that negative comments are actually good, but it does make me feel better to know I can still be doing well even when I do hear unpleasant things from my boss.

Janie

ONE YEAR ANNIVERSARY!!!! 9/13/08

On that day, I am celebrating. Stay tuned. You'll get it!

Sanna Carapellotti, MS CHT

Hypnotherapist

Performance Specialist 

DanceMind: Dear Janie -- WHAT!!!!??!?!??

Thank you, Janie.

That was energy!

There is nothing more frustrating than being told to do something, then do it and be told you are not doing it!  Frustration, confusion, anger ...   an entire range of emotion. It is exhausting.  What do you do?  

Yes, you said it. There are so many pieces that go into learning choreography and performance ... learning the sequence of steps, cleaning the technique, developing timing and rhythm, managing the energy, so much more  and of course, smiling ... :)

The Director telling you to eat a sandwich could mean that you are too thin?  Are you?

It could mean that food provides nourishment and calories and thereby increasing your energy.

Or that you look hungry/ low energy. Maybe it is lunchtime!

When something is ambiguous and you try to do what you are asked to do and you are still getting corrected, you might want to ASK someone.  You can ASK him, or a company member or another instructor. 

Janie, you could be chasing your proverbial tale.  That will drain your energy.

On the rare occasion that I work with a teacher (most of my clients are performers) they agree that in the flash of the moment they  might not be as clear as they could be. They may have their own VIEWPOINT or expectation.

You heard ... "Feet!  FEET!"  You are pointing. You are pointing hard.  From his angle, he maybe seeing something different. Again, You could ask him. Maybe it needs to be in a different place in the air or floor. Now, I am guessing, of course.  

In the heat of rehearsal may not be the right time to ask, unless he is getting upset. You could assertively raise your hand and ask, Can you please show me?

Listen carefully. Maybe he says that to others too.

Ask around and see what HE means by that and what would make the difference. 

------------------------------------------

You mentioned that you got angry and felt energized. Maybe that is the answer for you to step up to the next level.

However, you can step it up without the attachment of anger.  The feel of that 'angry experience' is what you are after.

Let me know about this in your next post and I will tell you what to do.

Sanna Carapellotti, MS CHT

Hypnotherapist 

Hypnocoach

Dear Sanna - MORE ENERGY

it is so frustrating when i am told over and over to do things with more energy. as if i am not trying my best. as if i want it to look lifeless and if i only knew ballet should be energetic i could do that. WRONG!!!!!! first of all, i am trying to hard just to get the steps right and stay in line and be on the music and all the fundamentally important things. what is the point of energetically making myself stand out while i dance out of line and off the music? they won't give me a second to figure things out!

and what's worse, i try so hard to be energetic on top of all the other things i am worrying about, like literally think "more energy" in my head, and what's the outcome? they tell me more energy when i'm done. it's impossible! i don't understand if they just want to push me and make sure it's my best work or i'm really not good enough or what?! i look around me and i really do think there are other more important issues to deal with...

same with pointing my feet! i feel like if i pointed any harder my calves would burst, and they sit there screaming "point your feet! FEET FEET FEET!" and i look in the mirror and they look pointed! i don't get it.

grrrrrrrrrrrrrrrrrrrrrrrrrrrrrr

but then i get really mad and just try to direct all that anger into more energetic movements, so hopefully that is helping. who knows. it does seem to give me more energy, i guess.

and then i just smile. like i said before. i practice smiling and the frustration turns to humor, and i notice my colleagues feel the same way and we laugh together.

the life of a dancer!

Janie

DanceMind: Dear Janie -- Dance Follwers and Subscribers

Now you all can follow or subscribe to this blog.  I am happy that Blogger has set that up because

I did not know what to do about that. I appreciate all of your patience and motivation to check back at your own will and desire to learn.

This is a good time to begin following. It is almost our year anniversary and I will have a wonderful sale for you all beginning on that day.  Info is coming. So stay tuned.

This a god chance to get your dance programs at lesser cost even though the value is HUGE!!!

Sanna Carapellotti, MS CHT.

PS. -- Who is up for an interview? Got a good strong story about how you overcame something to keeping on dancing?  Drop me a note... I am looking for you!

Hello to all. Have had trouble getting into Blogger. We are back on track ...

Post later today.

Dear Sanna - busy doing nothing!

Okay not really doing nothing, but I really don't have much excuse for not blogging. I guess I have been spending too much time exploring and visiting rather than on the computer. I am definitely starting to feel much more comfortable here. I have learned to maneuver through the pushy crowds quite well (something that actually stressed me out a lot my first weeks here) and i am slowly learning more of the culture and language.

I have been almost scared in ballet these first few weeks, just to kind of not get yelled at. I have been so desperately trying to stay in line and not do the wrong thing, that I was told last week I am dancing like I am marking and I need to "bring a sandwich because I have no energy". The director often says annoying things like that. The director didn't ask me if I was tired (which I'm not by the way!). She just told me I was. But after initial frustration, I translated the speech into "you need to dance bigger and with more energy" - something positive, and more useful than the negativity of me looking tired. So I have been making an effort to put more energy into my dancing and I think it is helping a lot. I hope.

Anyway it is very late so I will write more another time and try to blog more often.

All the best!

Janie

DanceMind: Dear Janie -- Dance!

Janie, I want you to understand that ranting is human nature. Yet there is a responsibility with ranting.  We have all said things out of emotion. Sometimes we insert foot.  Sometimes it is just a pattern of behavior.

I used to complain a lot about everything. One day, I 'heard' myself and realized that I complained when I didnot even mean it.  I made a change on that very day to be conscious of my complaining.  Every time I complained, I stopped myself immediately. I broke the pattern.

As a newbie, you don't really know who will take the rant for what it is a moment of frustration. Also relationships change thru time. Who is a friend today may not be a friend in 3 months and then a friend again in 2 months. 

On the 'job' you have to be careful with what you say, especially to your 'co-workers.  

Feel free to rant here. I am sure your rant will be familiar to many other dancers who have had those moments.  I encourage you to rant.  Tension and stress is about how you react to it.

Energetically you do not want to be a part of the problem. 

Smiling releases endorphines and other feel good hormones.  The next time you hear yourself ranting, stop yourself and half smile. Notice what happens.

How is the adjustment going with city life?  Have you received your first paycheck?

Sanna Carapellotti, MS CHT

www.mentalperformances.com

Dear Sanna - just smile and nod

You're completely right. It's not worth whining about all my problems at the risk of hurting someone's feelings or making the wrong people mad. It was nice to blow off a little steam the other night, but I really should just focus on the positives. There really are so many - I'm living my dream for heaven's sake! I can even rant here on the blog anonymously without spreading the negative energy to my coworkers.

It's so true that hearing someone complain only makes you think even more about all your own problems. I've been trying lately to physically slap a smile on my face and just take it. It's not that bad. When the artistic director is making absolutely no sense, or is on my case about silly things I know don't matter, I just put on my best "I'm a good sport and I'm happy to take your corrections" smile and practice what I'm told.

A yoga teacher once told us while we were meditating at the end of class to try to smile - on the inside and out - and it really stuck with me for some reason. Physically trying to smile really can change your mood. How can you be angry with a smile on your face? You either end up laughing at yourself for thinking bad things while you smile like an idiot, or you actually smile. It works like magic for me. Just turn up the ends of your mouth, and there's instantly a reason to smile. I actually practice smiling when I feel like I have nothing to smile about. It always works to brighten your mood. The sillier you feel, the better! And who could really hate a dancer, or anyone for that matter, with a nice, pleasant smile on their face? (unless it was disgustingly cheesy or fake of course, but that's not what we're going for here)

Janie

Holiday Wght Managment

Hello to everyone,

As the holiday approaches, know you can be in control of what and how much you eat.

The above program link to TALKSHOE.com was recored July 3 with a focus on Holiday Weight management. It can easily be helpful to you for Labor Day.

Learn about the concept of "See Food" experience a hypnotic journey, and learn ways to manage so you can truly relax, take the day off without worries.

You can follow Sanna's program entitled HYPNOSIS FOR LIFE, SannaCarp. Discussing performance, wght issues, money and more...

Sanna Carapellotti, MS CHT

Dear Sanna - Sleeeeep

Just reading your post about sleep has made me so tired, I haven't even read your latest yet! I hate to lose touch, so I just wanted to say I'm still here and things are great, but I am exhausted now. I should have much more consistent internet in the near future, so expect more posts then.

Janie

DanceMind: Dear Janie -- New place for you!

Janie,

You have garnered some wonderful support for yourself. Your roommate sounds promising and the company have been helpful to help with your adjustment.  So there you are...  

You accomplished what seemed like an impossibility months ago.   All the decisions, the packing, saying good bye, hoping for the best, planning, tears, all of this transition lifted you to this place, where you can step out and grow yourself as a professional dancer.  Wow!  

THINK ABOUT ALL YOU HAD TO DO TO GET THERE.  There is enormous growth opportunity when transition thrusts us out into a 'new world.'  You have changed positions, apartments, friends, cultures. This is true stepping out.

NEGATIVITY ... Yes,  ballet drama reigns.  It is nice to rant with a friend. I called that 'mountain top therapy.' Because you are yelling from the mountain top for relief, maybe just want to let it out loud and clear. Sometimes you want resolution, sometimes you do not.

The ballet company is very much like a family. You are together every day, work hard, sweat and celebrate.  

Seeing the negative only takes away from the positives too. All companies have there challenges. Some of those may be new, in a change period, the result of growth, or money issues,  and some may be old and tired problems that seem to hang around.

It is the same in the business world too.

When we complain we perpetuate the problem. We energetically add to it.  Do you want to be a part of the problem, or build a solution?  I know you are a new member have no control to what happens there, however, it can be a huge time for observation. Down the road you  may be in charge of a studio yourself.

Your negativity matches their 'negativity.'   WIthout getting to in depth about it. Be careful.. You know how relationships change thru time.  Your words may be front and center, and taken out of context.

Certainly you remember the Telephone Game,

Bye for now.  

TALKSHOE.com - Self-hypnosis for Weight Loss and Anything Else In Your Life. Hypnsis for Life with SannaCarp. Sunday, 8/24, 9:00 PM, EST. Recorded Live. Now on itunes, too!

Be well - 

Sanna Carapellotti, MS, CHT

www.mentalperformances.com

Back To School Teach-A-Thon: Improve Dance With Your Eyes Closed.

To our readers, please visit the Back to School Teach-A -Thon to read about lots of really great suggestions by leaders in the field of dance. It is very exciting to be a part of this program.

Please read --

Dancers who sleep 9 - 10 hours a night have a secret edge over their competition.

"What? That is way too long to sleep. I have things to do?"

This is a common response from teen and young adult dancers, that is, until they dance with the "feeling of rest."

Read about Stacey. Stacey was a seventeen year old dancer who has been told she "is ballet gifted." Last year, Stacey had grown stagnant, was missing cues and was feeling very frustrated with herself. Her performance was slipping. Compounding her stress, her appointment to apprentice was being 'reconsidered.'

As we worked, she realized that she was not caring for herself. The demands of dance had increased and she was 'acting' as if she could live a "normal" life like her non-dancing friends.

They had more freedom, could "hang out on the computer late at night."

Stacey had to decide. Are her desires serious enough, important enough to reset priorities and discover new ways to resolve her belief that she was 'missing out on adolescence.' She decided that "YES!" ballet was that important.

Her care plan was as follows: To stop consuming sodas, to get a regular massage, to eat a complete breakfast, stop negativity, to improve sleep habits and to have "crazy time" with her friends on Saturday.

Her sleep patterns were also very irregular. She went to bed late and was a light sleeper. She woke up tired. Her long days made her feel exhausted just thinking about it.

She agreed to a 'test' because she really did not believe that sleep was '"that important.'"

This was a critical moment for her. She discovered that there were some aspects of her life that she could control to ultimately influence other parts of her life, mainly dance.

After two nights of solid rest, her teacher commented that she was "looking stronger."

She eagerly went to sleep at 10:30 for the remainder of the week.

By the end of the week, she no longer felt tired, had improved her turns and jumps, increased her concentration. This change was noticed by her teachers. She had less aches and pains. Stacey was feeling more "well." She rec'd an apprentice position.

________________________________________

The quality of your sleep time is equally as important as the quality of your day time.

Sleep influences dance. If you sleep long enough and deep enough, the body is prepared physiologically for the demands of dance; The mind is more clear and focused; Emotions are more stable.

Even missing an hour of sleep every night makes a difference. For some it is an immediate change. Here are a few signs of SLEEP DEPRIVATION:

• Injury Proneness
• Feeling Stuck
• Poor Memory for Choreography
• Catch Colds Easily
• Low Immunity
• Moody
• Feel Very Stressed
• Joint Problems
• Shortness of Breath
• Overweight by 5 -8 lbs.
  

Teens and college students are THE MOST SLEEP DEPRIVED age group on the planet.

This is also a time when dance training increases in intensity and hours. This inherent stress on the body must be regenerated. Sleep is one powerful resource for physical and mental regeneration.

Why Is SLEEP SO IMPORTANT? What Does It Have To Do With Dancing?

FIRST, when you miss sleep, the body knows and remembers. You feel tired, out of it and probably want to curl up in the corner. The body records this loss as a debt THAT MUST BE REPAID with sleep.

As the body and mind cycle thru the stages of sleep there is a lot going on. The 'night crew' work to renew the body and mind. The organs and systems of the body work to detoxify, regenerate and heal. When you miss sleep, the cycles do not complete themselves.

REMEMBER - Your whole being dances. You need to rest to rebuild and strengthen.

Here are some important discoveries about sleep and how it relates to performance:

• Dreams ease mental and emotional struggles to offer insight and relief. Sleep reduces your reaction to stress. 'Life' does not bother you as much.
  
• Blood sugar feeds muscle and ligament tissue to heal wounds and microscopic tears.
• Heart strengthens to oxygenate every cell. You breathe stronger and deeper.
• Detoxification occurs during sleep. The body moves toward health. You feel better.
• Blood flow changes in the brain enabling it to decide what to imprint for keeping and to discard. Muscle memory! You remember combinations and information.
• Central Nervous System shifts into a different activity mode. You are more steady.

Sleep is sacred to health, wellness - and dance! Make sleep a priority by doing some investigative work. Pay attention to how the feeling of rest or lack of rest influences your dance. Look back for how much you slept, or did not sleep for clues.

• If you are negative about sleeping, You must change those thoughts, otherwise you will fight sleep. Say instead, "Sleep makes me stronger and healthier." or "My body is working even while I sleep." or "Every night that I sleep deeper, I improve my dancing.

• If thoughts are running wild, listen to breath for several inhales and exhales. Just listen. Refocus every time you become distracted by thought.

• Approach sleep time with activities that unwind you. TURN OFF THE COMPUTER and PHONE. Read a magazine, light a candle, listen to quiet music, hot bath...

• Prepare for sleep is similar to rising up in the morning. You prepare for the day and you prepare for sleep. Keep that time sacred and as routine as possible.

• Clean up your bedroom. De-clutter. Buy comfy sleep clothes!

• If you have challenging sleep problems, seek a medical evaluation.

There are many ways to step yourself into a good night besides medications (and their side effects). Applying mental techniques and changing your behaviors are easier and healthier.

You may not realize that sometimes sleep disturbances have important clues to things you may be worrying about. Get help from a professional if you have difficulty falling asleep. Talk with your parents first (if you are a teen.)

I do hope you know realize why SLEEP IS IMPORTANT to health, wellness and your dance training. With the start of your new dance year only hours away, begin now to make sleep one of your highest priorities. You will notice a difference. I guarantee it!

Get your sleep tonight and dance stronger tomorrow.....

Here's to your Good Night!

Sanna Carapellotti, MS CHT

mentalperformances.com

as featured in Dance Magazine and Dance Spirit

DanceMind: Dear Janie, Welcome to your New Life

I have been very busy with my work. Actually very exciting to be helping more and more performers do their best. I always find it interesting as to what can get in the way of doing something that one loves so much, like ballet.

You have taken a huge leap by traveling, taking the risk of exploring a new culture and company. Yes there will discoveries, Janie, but they will more and more about who you are as a young dancer and a person. Keep this in mind.

I have to get ready for an inspiring musician.

Be back later today or tomorrow.

Sanna Carapellotti, MS CHT
mentalperformances.com

Dear Sanna - coming together

My roommate is WONDERFUL. We will have great fun together, and we are really making progress in this apartment. It was pretty gross when first introduced to us, but together with the company we have fixed it up quite a bit and there are only a few more important things on our list before it is really cozy and nice.

Of course I already have tons of things that bug me about the company, but that is to be expected. I think we will be ranting and raving about all our little annoyances, but it the end I know it will all be worth the great experience. I know I will have tons of fun, despite the worst that could happen. If nothing else, I'll have those valuable few words on my resume that say I have danced in a professional company, which I believe is golden in an audition.

Besides that, I have found out for sure that we will be touring in a very exciting part of the world I have never visited, let alone 99 percent of all the people I know. It should be a really amazing time, and I'm so glad I have such a great friend already to share it with. There are a lot of others in the company I think I will really get along with, too, and they have even eagerly offered to help me learn the language. Five words a day, we've decided!

But yes, I really have set up a life for myself here, and I will make the most of it for the next year at least, I suppose. I'm sure ahead will be a great wave of great and terrible posts, so be ready for drama! Impossible to escape in the ballet world...

Janie

Dear Sanna - a whirlwind

Well we went on the tour I mentioned, and just as we predicted, it was great. Almost everyone spoke English and we learned a lot about the city and it's culture. It was nice not to have to get anything done for a day.

Then it was back to work the next day. We walked a lot in the morning, and then I went to take an open class at the studio. A nice man who manages the maintenance of the ballet told me he thought it would be in my best interest to take as many classes as possible before the season officially starts, to show how dedicated I am. This is good, because in order to get in shape I really should be taking at least one class a day, but my mom does not understand as much and sometimes I feel bad cutting into the middle of every day for class. At least now she knows it's almost mandatory, but I still feel really bad about spoiling her trip. For example, there is just one place she really wants to see, and she hates traveling alone, but it is necessary to have a guide, and this would absolutely mean missing a day of ballet. Since the season hasn't even started yet, this should not be a problem, but I still need to ask permission, and it is just sticky. Of course I will ask, and I can't imagine they will say no, but I just hate to already be using up my favors here.

Anyway, my biggest fear of coming here came true. The floors are slippery. As slippery as can be. But it's actually somehow not that bad. Maybe everything else that is stressing me out just outweighs the slippery floors, but I am somehow dealing. There are only a handful of company members in class, since this is their only break longer than a week I believe, but they are all really nice and their dancing isn't too intimidating! In other words, I feel comfortable taking class, not like I don't belong there. And the classes are HARD! I sweat SO much every class and am very sore every day, so I know this will be good for me.

Janie

P.S. Thank you all for your wonderfully encouraging messages! Honestly it is great to know I have support, even from anonymous readers. It's just like an encouraging audience. You rarely know the names of the people filling the seats of the theater, but their applause feels great no matter what.

Dance Mind:Dear Janie, Happy.

Janie,

Will get back to you tomorrow. I am too tired to think!  I am happy you had a good tour trip with your Mom. Savor these moments. It takes some time in the US to get acquainted with  a new city let alone being in a foreign country.  I am so proud of your determination, Janie.  You made this happen. GO GIRL !

Sanna Carapellotti, MS CCHT

Hypnotherapist and Performance Specialist

www.mentalperformances.com

Dear Sanna - empty promises

By empty promises, I am not really talking about concerns dealing with my apartment or dancing, just really how hard it is to get anything done. For example my mother and I have been desperately trying to get my address for the past two days, and everyone said, sure we'll write that down for you, but it just never happened. Finally my mom grabbed somebody today and would not leave her alone until she had our address with zip code written, in english, for us. And that alone was a feat. We also need to get a few other things done, and it is hard to get answers about how to go about it, but also we are assured they will help us and they know the way, so we don't exactly want to just do things for ourselves, the hard and expensive way (like getting a cell phone).

On a lighter note, we have discovered that one day getting anything at all accomplished will just be virtually impossible, so we signed up for a guided tour, which we both think will be very refreshing. We meet the group just a 15-minute walk from my apartment, and the rest will be taken care of! It will be so nice for one day not to have to navigate with a huge map in front of our noses and try to communicate with people who do not understand or vice-versa. We are very excited for this.

We also explored just one aspect of the town today that is absolutely wonderful. Also about 15-minutes from my house is a wonderful place where I hope to spend a lot of time. In the opposite direction about 15 minutes, I also found my own little times square :) Of course, it is lacking some things that you may find in ny, but it also has other things that are incredible and unique to the area.

In a happier mood,

Janie

Dear Sanna - mass confusion

I am finally here! And this has been one of the most confusing days of my life. I just barely found the buttons I needed to even make this post, because for some reason all these other languages were invading my web pages.

Thank goodness my mother is here, but she is not much help either since neither of us have ever been here and we have absolutely no idea where to even start. In desperation, we decided to just go to the ballet studio today, where they definitely calmed us down a little, although when I look back on the situation now, I realize they made a whole bunch of empty promises! I suppose our land line phone is hooked up, but that wasn't actually one of our requests. Funny how that works. Anyway hopefully the rest will fall together soon and my mom and I won't be too stressed out to do some sight-seeing.

Miss being closer. Thanks for the continued support. I will update as much as I have internet access.

Janie

Dear Sanna - It is Really Happening!

Sanna, I am packing and it is very strange. I feel like crying and I feel very happy. I keep thinking of what an incredible opportunity this is for me in many ways. Living in a foreign country is a dream come true. Yet I will be very far away.  From my family, friends, from my life!

To dance as a professional dancer has always been my goal. I have worked hard. I want this.

My family has been so supportive, too. And my friends have been so happy for me. Even with all of this, it is still hard and great. Do you know what I mean?

I am going to go pack some more.

Janie

SEND JANIE A GOOD BYE MESSAGE!

Wish Janie Good Luck on her new job as a professional dancer!   She will be leaving shortly for an extended vacation and then begin her work overseas. This is so exciting for her. She knows that many of you have been supportive and following her through the trials and tribulations of her dance career. You have learned with her. Now is the time to let her know... Janie is leaving and she wants to hear from you!

Here's how -- comment underneath a recent post (click on 'leave a comment') and your message will be posted on the blog for her to read.  Let's bid her farewell.

Janie ... we love you kiddo!!!!!

Sanna Carapellotti, MS CCHT

Performance Specialist

mentalperformances.com

DanceMind: Dear Janie -- Ah-HA!

"Anyway, I guess this good mood just really set me up for a good class ...!"

State of mind does indeed support having a good class. If you look outward and inside, there are many events, sensations or small things that can great a good mood, even if it is raining. 

Also doing fun stuff with friends, reading books you love -- all support you, Janie t have one good day.

I know you are traveling soon, although not beginning your dancing contract until later in the month when some companies begin their season.  What DO YOU REALIZE NOW about this move?  If you can think back to the previous six months or so and realize what you have mentally and emotionally traveled though!  This blog can jog your memory. 

You departing to enter a whole new world culture and dance experience. The details of that can be so powerfully enlightening to other dancers what have considered traveling overseas or have are just wanting to know ... what you are experiencing. It is gutsy, you have that strength.

You have grown quite a lot since we have begun here last September. So have our readers according to their comments to me personally.

My best to you Janie.

PS - SEND JANIE a good bye message. Tell her here!

Dear Sanna - :)

I was so happy on my way to class yesterday. It was just perfect - there were good songs on the radio, the sun was shining, the weather was beautiful, and I was recalling what a good week I've had. Besides taking class and teaching, I've spent time with one of my best friends, seen a number of long-lost friends, and accomplished most of the things on my list of things to do before leaving the states. One of these was sharing my annual banana split with my friend, and I went to the midnight release of Breaking Dawn, Stephanie Meyer's 4th book in a serious I became obsessed with this summer. I'm trying to wait to start it until I leave so I can read on the long plane ride, since I could read this book for hours without realizing how much time has passed.

Anyway, I guess this good mood just really set me up for a good class, because even though I wasn't happy with the amount of time I had to stretch before class, it was great! It was the first time since I've been back from my time off that I felt like a ballerina. Even though I'm still not completely back in shape, the quality of my movements felt much smoother and professional, and I did more turns than I've done in weeks! I feel great having had that class before I leave.

Janie

Dear Sanna - anger management

I swear I'm not an angry person who hates the world! I was just ranting about small children. But I really do like them and I will miss them all. I even spent the entire evening baking cookies for them, time that should have been spent packing! Oops. It will be okay though, since I starting packing SO ridiculously far in advance, it will be no sweat getting it done in time. I was just trying not to be the procrastinator that I always am.

Today we had a guest teacher, who I've had before, and is one of my favorite people in the world. It was hilarious and fun and I just loved it. It was also so nice to see all the old friends who showed up to take his class. It did make me feel REALLY old though to see some of these "little girls" bigger than me. I still picture them as 3 foot tall munchkins terrorizing the studio. And now they're driving themselves to ballet. Crazy. Anywho I think that class was just what I needed and I'm really excited to make the very most of my last days here.

Janie

Dear Sanna - one week!

I AM SO SICK OF TAKING CLASS WITH CHILDREN!! I hate the cramped studios, made a million times worse by the too-many-girls crammed in there with absolutely no sense of personal space or respect for their elders! Not that I want to stand front center - that's the last place I want to be when I'm trying to get back into shape - but at least they could have the courtesy to let me choose where to stand, such as off to the side in the back with a little space. Has nobody told them the art of staggering? And they talk SO much in class! Not only is it rude to the teacher, but I want to hear what they have to say, or practice, or just have 2 seconds of peace and quiet for myself!

...don't get me wrong - I love the girls, but I just CAN'T WAIT to take company class again. It will be great.

Teaching is great fun, though. Ballet, pointe - I even teach yoga, which is a nice little change and addition to the daily routine.

Janie

DanceMind: Dear Janie -- Teaching

There are approaches to teaching that can change the experience for you and the students.

What is the director doing that you can model?

Observe HER and the response of the students.

Your focus is on the children rather than on the adult. I am sure they love you, yet you are not their friend.  Being that it is temporary, you can still have a wonderful time being a teacher. It offers you a lot of experience that can sharpen your abilities as a performer.

I gotta run for now ... How is it going otherwise?

Sanna

Dear Sanna - teaching

Teaching is a lot of fun. It's really helpful to see how these little people approach ballet. I think about things in new ways and explaining it really helps me to make sense of things for myself.

Unfortunately, I have to take the good with the bad! Sometimes the little monsters can be a handful, especially the youngest group - mostly 6-year-olds. I spend half the class screaming at them to be quiet! Yet for some reason that is beyond me, they still LOVE me. I guess it's pretty much impossible to give a class of young dancers a barely professional teacher they wouldn't like, but it's still hard for me to believe they still latch on to me when I try to leave after I've spent the last hour screaming at them. Go figure. Anyway, I must admit it's a nice little boost of confidence to have my own little fan club. Rather than the usual band of critics!

The other day, I observed the youngsters in their class with the school director, however, and learned that they CAN actually do an entire combination without talking or messing up too too much. They even raised their hands when they just couldn't keep their words in anymore. I was very impressed and surprised to see this, and now that I know they are capable of behaving (sort of), I will be more strict in my demands. I'll let you know how it goes...

Janie

Dear Sanna - unreal

Ahh my summer is winding down! I mean, this is really the moment I've been waiting for, but it's still scary. I'm really glad that I am busy seeing my friends, teaching at my old studio, and getting back into shape, but it also makes getting ready to leave seem frenzied. I keep having dreams that I wake up one day and it's time to leave and I end up leaving with half my suitcases and forget to bring one pair of shoes. Not that that would actually be the end of the world, but I promise in the dream it's very stressful!

I just really want everything to go well and I want to look my best. So many times I've done things that embarrass me or that I just wish I could do over, and this is finally my chance to start fresh. I don't want to mess it up! It's my first job and I want to make a good impression so they love me as much as I want to love it there. I know it will be fine, no matter what, but I want it to be BETTER than fine. I want it to be the amazing experience it should be.

...this post brought to you by a little insomnia! But now it's really time to get up, so I should get ready for my day. Hopefully in the next few weeks posting will become part of my routine, not something to squeeze in when I should be sleeping!

Janie

DanceMind: Dear Janie -- Home

This has been a good time for you - being home.  Before you launch into your new career ('paid!')

nourishing yourself with family and friends, good home cooking, lazy afternoons and new adventures is very grounding. As you ready yourself to travel to your new destination all of these events will create this wonderful foundation for your departure. Yes it will be sad. You may cry, yet are are full of love.  Spiritually fed so to speak.

Teaching adds another dimension to your practice too. I remember when I taught psych and human development classes at a college. Although I had already taken them in my undergraduate program I learned even more ... studying, speaking, answering questions, etc.  The same is true with dance.  Guiding your students teaches/reminds you too.  You get pushed to perform to a higher standard because you are being watched.

Tell me what is happening with you Janie. As the days draw near to your departure ... talk to us about what is on your mind.

Love ya, Sanna 

Sanna Carapellotti, MS CCHT

mentalperformances.com

Dear Sanna - home sweet home

It was so nice to go back to my old studio (besides the immense pain i am experiencing after taking so much time off). They welcomed me with open arms, as always, and all the girls there are sweethearts. I even get to teach!! I had been thinking a lot about teaching as last season winded down, but I had pretty much decided there was no way they would let me, an unexperienced teacher, actually teach at a real summer intensive, especially without being able to commit to a good chunk of time. But it turned out they needed someone and I'm it! It's really fun getting to try teaching and work with the kids. I think it will also be good for my technique to see how others learn. If nothing else, it forces me to go in every morning and take class.

Janie

Dear Sanna - square one

Before I went in to get my wisdom teeth out a few weeks ago, I was expecting to be out for a few days, but it ended up knocking me out for almost two weeks! They had to scrape my jaw bone, so it was really a lot more painful a lot longer than just pulling teeth. I was upset to be off of any type of class for so long, but I did get a great opportunity to go visit some friends and family before I leave (who cares whether I ice my face at home or in the car?) which was very important to me. Who knows when or if I'll ever have another chance?

I just got back, though, so tomorrow I begin the treacherous task of getting back into shape, both dancing and my weight. Visiting grandma isn't exactly the best way to slim down. So I'll swallow my pride tomorrow and go to my old studio and try to look my best for when I leave - August 5th! My mom is coming with me and staying 10 days to help me get settled, so it shouldn't be too scary or sad.

More later! Sorry about such a long time lapse! Nothing personal - If I wasn't even dancing, you know it must have been bad. I even missed fireworks!

Janie

DanceMind: Hello to Everyone !!!

While Janie is away on vacation we can still do some neat things here ...

Let's talk about this matter of sleep.   

You might believe that if you don't sleep you just feel 'tired.' How many of you believe that?

Well, that is farther from the truth. Tiredness is one part of it. But why is your body tired? Why is you mind scattered? What do you feel just too heavy to lift a leg?

When you sleep the body is still working!!!! Muscles are being fed with blood sugar. Your hormones are rebuilding the body. Blood reduces in your very active brain so it can rest. The blood travels all around the body to heal injuries, to strengthen things you do not even know are happening.  When you DO not SLEEP, your body is not strengthened!!!

There is ONE BIG reason why you must sleep and I won't tell you that now ... Every dancer who knows is grateful to know and has noticed an improvement.

Get your sleep. If you are a teen, you need to sleep 8 - 9 hours!!! YES!   This has been studied.

Your body is still changing and you are a dancer!!! You use your body more than the average guy, or girl.

So don't take my word for it. Expereince it yourself.

Go to sleep ... Then tell me how you are dancing!

next time you will here a story about how Lisa finally went to sleep!

Sanna Carapellotti, MS CCHT

mentalperformances.com for Stepping to Sleep!

DanceMind:Dear Janie, Preparing for a Class

Well tomorrow begins a series of classes at different studios on 'Sleep." I am thrilled to be able to communicate to teens about the need for sleep, especially dancers. Dancers work the body harder than most athletes. Sleep is imperative.

This could be really cool -- WHat if whoever reads this post makes a commitment to sleep for 8 hours, at least every night for one week. I would like to know how you would feel in a week. Would you notice improvement in your performance? I have an opinion, but I will hold it!

I must go and create my plan, although I already scratched it out will watching the "Illusionist."
Great movie!

Sanna Carapellotti, MS CCHT
www.mentalperformances.com

PS -- get sleep!

DanceMind: Dear Janie -- Nervousness, Part 1

How do you handle feeling nervous before a performance?

Many performers try to get rid of it. They ignore it by 'pretending that it is not there.' Or yell at someone, or believe the rampant thoughts that run thru their mind ... Some performers even stop performing altogether because they do not want to feel the jitters at all.

Let's take a look at this experience in new way.

Feeling nervous is often misunderstood. Feeling nervous before a performance can create a flurry of thoughts that can be very controlling. You might notice that these two experiences (nervousness and performance) are linked together, happen a lot and are quite human.

We have been led to believe that being scared or feeling nervous are 'bad' feelings, to suck it up or take a pill. What if it is natural? What if you could 'BE' with it in a different way?

Try This ... isolate what the body does when you feel nervous. In other words how does the body say to you, "I am nervous, You are not going to fool me, you have a performance in an hour."

Here is what clients tell me -- "My heart races." "My knees quiver."
"I hear voices in my head." "I breathe faster." "My stomach is in knots." "I feel jumpy."

Can you honestly say that if you felt those sensations AWAY from a performance (say at another time, such as getting ready for the prom, or going on a vacation) You would ID your experience as "BAD" nervousness?

Let's look at the links and connections -- You have a performance. The idea that you have a performance triggers these sensations in the body.

The body associates these sensations with thoughts and emotions that you relate to performing -- that may not be at all accurate. You simply have established a pattern associated to performance that you believe HAS TO BE negative and scary.

As you approach performance, the body revs up. It has to make changes to perform. Can you perform relaxed in a couch position? Muscles limp. Posture slumped. Probably not.

As you approach performance, the body responds accordingly. Now it is a little different for everyone.

Some folks may be in a more quiet place and then while in the wings be able to jump to a higher energy level to get pumped.
Others may feel sensations all over the body like an electrical feeling. they get juiced and charged up.

You see it is natural for the body to 'get ready."

How does your body do that?


Back by Monday!

Sanna Carapellotti, MS CCHT
MentalPerformances.com

Embrace your fears.

DanceMind: Dear Janie -- Touching Base!

Janie,

Isn't it so nourishing to be home!  What a nice link for you to touch in  with family and friends and then head to your paid dance position overseas!  Time will fly by. Take a few moments to spend the time ... You know how involved a dancers life can be ... so many long hours.  This is good 'soul food' for you to be able to spend this time with your family. I am sure they are thrilled and very proud of you as we all are here on this blog.

With most dancers away for summer intensive, it has been a little more quiet than usual.  I receive so many wonderful notes from dancers with questions or comments about you. It is very special. Thank you all... We love that you are here reading this blog.  Janie, what is amazing is that many of the comments indicate that they have grown with you. Cried with you and cheered you on to your next position.

Caitlyn, TX said this, "I hope Janie writes to us. I would miss her. I am being selfish because I am also learning  a lot here. Please always be Janie."

Jeri, CA wrote, "I was so worried about Janie. I actually cried one night when she was making the decision to leave or not."

This is so cool. I could not ask for more. This was my intention in designing this blog - A place for dancers to talk thru 'things.'  Dance is not just about dance. 

Sanna Carapellotti, MS

www.mentalperformances.com

PS.  Attention : Sleepless Dancers! I got something for you ... Check it out!

Dear Sanna - home life

I cannot believe I have already been home for two weeks. I am soaking up the laziness. I almost feel guilty, not taking full advantage of every moment home, but I am just too content sleeping until almost noon, spending quality time with my puppy (who is 9 but will always be my puppy), and hanging out with my parents! I am so lame. But I like it.

I still take class about 4 times a week and go see my friends, there's just a lot of time at home. I actually gave myself a class at home the other day, because I couldn't make it to the studio. I decided to practice teaching, too, because lately I've been thinking more and more about how I really would like to teach some day. So like a big idiot, I showed and said the combination, did it right and left with the music, and corrected myself. Haha hopefully nobody was walking by to peak in the curtains, because I'm sure I looked like a crazy person talking to myself while dancing in my dining room.

I actually met my old ballet teacher yesterday to catch up. She is the one who encouraged me to go away two years ago, and I really feel like I owe a lot to her for getting me where I needed to be to take the next step in my training. It was so nice, we chatted for almost two hours before we both needed to go, and she gave me some great insight and advice. I think I'll share the two biggest pieces of advice she gave for all of you out there:

1) Keep up with college. Even just one class every 6 months, just to stay on top of it. She suggests UC Berkeley online, because it's relatively inexpensive, you can do it from anywhere because it's all online, and you have 6 months to complete the course, with no deadlines in between. I like that you can manage your own time. The website is http://www.unex.berkeley.edu/

2) If at all possible, start a retirement fund. Ask your company if they have any sort of program where they will match the amount you place in your retirement fund, because this is all non-taxable money that will grow and be incredibly helpful in the future. My dad will be happy to hear about this one

Janie

DanceMind: Dear Janie -- Relax!

Janie, Janie, Janie,

This is the time for R & R. Most 'company' members take a breather during the summer months to allow the body to regenerate, rest and rebuild.  :)

Give yourself permission to spend time with family and friends, go have some good fun! If you are concerned about staying in shape there are many ways to do that. Consider working your body in a new way ... Hot yoga, Ashtanga yoga, or pilates, take a different kind of ballet class. Visit different studios. 

It is difficult to let go of a routine as rigorous as ballet. It has been described as being "sprung!"

Boing!   Believe you will be working soon enough. So give it a try to continue training, yet offering some variety.

The other issue may be flexibility. Family and friends may not understand your need to train. 

You might be able to have a list of possibilities so when you Mom says, "let's go shopping!"  you can plan to to take an early morning class, or a later class.

You have been working very hard in the last weeks.  Yes, this may seem like the easy part. Being in the 'middle' of change is where you are.  STAY IN THE MOMENT.  It is like Tarzan swinging from tree to tree. He knows where he is headed and enjoys the flight!  :)

IT IS SUMMERTIME -- Get outdoors. Go on a picnic. Leisurely sit at a coffee shop and read. 

Begin a craft or hobby.  

You'll be packing again soon enough! 

YOU DID IT!!!!

Sanna Carapellotti, MS CCHT

Sanna is a Performance Specialist with a focus on performers.  Her clients are dancers, musicians, photographers, etc who want to perform better.  She is an expert de-stresser for performance, audition, surgery, and healing.  Contact her at 412.344.2272

Dear Sanna - I thought this was supposed to be the easy part!

I am desperately trying to stay in shape. Of course it is nice to see my friends and family, and I am having fun, but I cannot believe how busy I am! I am still waiting to be bored, as everyone warned me a summer off would be, and I expected. But this has been the fastest week of my life! There is always something to do or be done.

Even when I do make it to ballet class (which is about 4 times a week, so I can't really complain) I am not used to the small studios or slippery floors, plus I am sore from not dancing enough and the plane, etc. What I tough life I lead on vacation!

Haha I am only kidding - it's fine, just not quite as relaxing as I expected. But as my grandma always said, I can sleep when I'm dead, right?

More soon,

Janie

DanceMind: Dear Janie -- We miss you!

Janie, I know you are visiting with family, resting and taking class. This is a good time for you to take a break and recharge yourself.

When I return here later I will discuss a few tings that can be helpful to those of you going off to summer intensive.

Sanna Carapellotti, MS CCHT

Performance Specialist

DanceMind:Dear Janie, You have Landed

You have closed a chapter.

Sanna Carapellotti, MS CCHT

Performance Specialist

Dear Sanna - MOVING IS HARD

As I mentioned earlier, the full impact of the changes haven't really sunk in yet, so it is very exciting as each aspect becomes more and more real to me. And now, a story:

So I'm in the airport, pushing the limits as usual. Each of the two suitcases I checked (even though I had to pay extra for the second. grrr) is on a scale, and I'm transferring items from one to the other until each weighs exactly 50.5, the maximum before you're charged for overweight baggage. How I managed to pack exactly 101 pounds worth of things is a miracle I happily accept without question. For now we'll ignore the ridiculous weight of what I've already shipped home. But really the whole point of this story is that the incredibly patient and nice woman checking me in (it helped that I was about 3 hours early for once in my life and there was nobody else in the airport) was helping me transfer and shove things. She noticed my pointe shoes and asked if I was a professional, and I had an epiphany! I have a job next year... meaning I will be paid to dance... meaning... I AM A PROFESSIONAL BALLERINA! wohoooo! It's funny that I had to see it through a stranger's point of view to realize how cool that is! I just had to share.

But enough of Janie bragging and telling long, dramatic stories all for stating the obvious... can I just say moving is really HARD. Even though I'm really kind of callous to the emotional difficulties of moving right now, it is just hard work! My arms were shaking today from all the heavy lifting. I'm hoping I take away from this experience not only the fact that I am a pack rat, which I already knew, but maybe the first steps in changing that about myself. I have given away more in the past month than I think I have given away in all my life combined. And there's still so much! I've been trying this technique lately and it helps a little. I ask myself if somebody else would think I was sick for keeping something, and if the answer is yes, then it goes. Such as, a vogue dated holiday 2006. Granted, it was really thick and I continuously found cool stuff in it up to this day, but the idea of saving that without any specific thing that made it special sounded sick, so I tossed it. It's a start at least...

Janie

DanceMind: To All - IMPORTANT Free gift!

I want to thank all of you who have emailed me personally and have responded with comments.

Your support have indicated that this service has value and does help not only Janie, but you as our reader as well. That was my plan - to help as many people as I can.  DRAWING BELOW!

As Janie moves, travels and finds her new place in the world of dance and the world. Stay with us because we can help her and you can help yourself as well.

Please tell your friends about DanceMind.  We want to get the word out that Dancers can strengthen through developing mind power - on purpose!

DRAWING --  I am going to draw a name for a FREE Stepping to Sleep CD. All you have to do is email me and say "Put my name in!"  We will be drawing on June 20th. SO if you have are tossing and turning, this is your chance to put it to rest. You will sleep! This is the program that Dance magazine recommended in the June 2008 article, The Science of Sleep

DO it now so you will be included -  Send Name and email -- Sanna@mentalperformances.com

Just for signing up you will receive a free download for summer travel safety and be invited to attend a summer tele-seminar -- Enjoy The Jitters! lead by me!

'

Sanna Carapellotti, MS CCHT

Performance Specialist

DanceMind: Dear Janie -- Changes r real now ....

Janie,

This is a growing time for you. Stay with the experience. Thru time you carry all that you have learned with you. It has become who you are.

You have shown that you care in many ways. How can you say you are heartless? You are courageous, strong and incredibly sensitive. Many many different emotions run thru us during times of major change. It is best to ride the waves. Let yourself move thru them.  Just be with them. It feels painful, it feels surreal, it feels impatient, it feels sad -- but it is real and honest. You will be missed and you will miss your city, friends, dance, teachers, apartment, the weather, you fav lunch place.

Grab a notebook and jot down what you have loved, things you will not forget about your studio and teachers. I am certain that each teacher has given you many 'gifts' that you will always carry with you as you dance and thru life.  You have more than you know at this very minute.

As you step away, be proud of who you have become.

Love ya kiddo,

Sanna Carapellotti, MS

Performance Specialist

PS -- Stepping to Sleep - Yes! You can sleep better!

Dear Sanna - Ch ch ch ch changes!

I have to tell you that I had to listen to David Bowie when I saw your last post. I am such a dork.

I sold my car! What a relief! I won't even go into that drama...

I am also selling a few other large, unnecessary possessions, such as my bed, but I must say the hardest thing I've parted with so far was about 4 shopping bags full of clothing. I brought them to ballet, though, and the girls were thrilled beyond belief, so it was a little easier than just dumping the things at goodwill. I also saw many of my discarded pieces modeled this week, which made me feel better, since I'm sure most of that would end up sitting in my closet at my parents' house.

It's been hard to say goodbye to people and things, like realizing it was the very last time I would be driving my car, taking class at the studio, seeing my friends, but I think it hasn't really quite hit me yet.

It's funny because I think I used up all my tears when I was little. I used to be such a sap! Every year I would bawl at spring show when I thought about all my friends who were graduating and leaving me behind, but I can't cry over it anymore! I know crying won't help matters, but I feel heartless when I feel absolutely no need to cry over goodbyes. I'll miss everyone, but I'm excited for the future, so I guess it's good I'm not sad about it, but I do feel silly when the tears do finally come when I've had a stressful day and the lady at the post office won't let me mail my package (true story I'm sad to say).

Anyway 3 days left here!!! I plan on making them a good 3 days, too, despite the crappy weather ;)

Janie

DanceMind: Dear Janie -- Changes

Hello there Janie,

I had to step away to prepare for several presentations on Sleep!   How did something so necessary and natural become a stress!  We have to, and can't ...  There are many aspects of sleep that are unknown and somethings we do know.  I continually read and study. Mainly because I noticed some years ago that when my clients are feeling better, they sleep and when they sleep better they feel better. Enough rambling...

You  must be busy packing up!  You talked about selling your car. Did you have any luck and do you have a plan B in it does not sell?

I can only imagine the 'good-byes.' There is a camaraderie among dancers that is strong in the end.  Sometimes silent there is a deep connection of understanding.  One client referred to it as a 'club you do not officially belong to, you just step into the studio and you are a member.'

As you spring board off into the professional world, I am looking forward to hearing  of your experiences.  Keep us posted with all that you are doing, even your travel, the stuff in between here and there, or there and there. 

Bless you!, Janie. This is the adventure of a life time.

Sanna Carapellotti, MS CCHT

Performance Specialist

PS - If you are going to Summer Intensive (Duh!),  there is lots to get ready for after school/graduation parties.  How exciting it is to meet new friends, teachers and dance in different studios! You 'll be in a new city, involved in social events.  I always enjoyed hearing my daughters adventures. Always good clean fun and lots of laughs.

We have a few offerings for you so you can sleep better while you are away. 

Stepping to Sleep is now ON SALE.  Whether you sleep well or not, this programs actually helps you to improve the quality of your sleep. You will feel so good in the morning!

Dance Magazine recommended the program too! That is really cool. You know you are receiving a high quality product that works!  

Read what David says -  "It was so easy to fall asleep! I did not have to do anything. You just lie back and Sanna says all this cool dancer imagery and you drift off to sleep. I was very rested in the morning."

Click here to read all about, and to buy Stepping To Sleep

It is on Sale now for you to take to summer intensive AND there are FREE gifts you will love!

Dance Magazine recommends --

Stepping to Sleep in this month's issue!  June 2008!

I am so honored. We can get the word out that sleeping is important!. You have to sleep in order to perform your best.  I have placed the program is on Sale and I have created a Performance Package that is very exciting with 5 free offerings!

Go to my site and read about these exciting programs.  Performance Package, (with free gifts and an opportunity). The Audition CD, and Stepping to Sleep.

Janie, I will talk with you tonight. I have a meeting now --- This very exciting for you. I have had several questions if you are going to blog! I appreciate you responding to that~ and mostly that you will continue to blog through this experience.

Sincerely,

Sanna Carapellotti, MS

Dear Sanna - I don't want to quit!

I love this blog and I think it is more important than ever to continue blogging through this experience! I have no idea what my situation will be like while/once I move, but if I don't have consistent internet access, I will be upset way beyond this blog. The internet is my best way to keep in touch with everyone, so I will make it a priority. In other words, it will take a LOT to stop me from blogging.

Last night a few of the girls and their wonderful parents organized what I like to call a "prom without the prom" for all of us. It was so much fun to get together for one last event! After class we all dressed up and got ready at the studio and got picked up by a limo to bring us to dinner. It was lovely, but also the first time I felt a real pang of sadness about leaving. Up until this point, it was too easy to focus on the unhappy memories I will be leaving behind here, but last night I realized I am really going to miss my friends. Dancers have such a special bond, sharing the studio for so many hours every day. Even a whole day apart seems like a lot, so I will definitely miss them.

At the same time, though, each day I am getting more and more excited as I am starting to fully accept that I am really doing this! Not only am I moving half way across the world, but I am actually starting a job with a professional ballet company! It makes me almost tear up to even type that. I always feared that it would never happen for me, no matter how modest the company.

:) Janie

Dear Sanna - I'm going!

Today I got the final written word I needed - I will be able to obtain a work visa, probably the day I apply for it, so I am officially moving overseas!

Today I sold one of my most prized possessions, my kitchen aid mixer, on craig's list :( It is definitely replaceable, and silly to keep when my mom has one, I can't use it in a different country, and it's very expensive to ship, but I am still sad to see my birthday present from last year packed up in a box and sold to a stranger. Oh well, it's another thing to cross off my list, and as I said, silly to keep. Last night I baked a final, humongous batch of cookies to say goodbye, so now I have a freezer full of more cookies than I could possibly eat before I leave, in less than two weeks!!

Now I just need to sell my car, finish shipping the boxes I've packed (and finish packing the boxes and luggage I haven't started to pack) and give away all the things I no longer want/need/have room for.

Just small things really. My biggest stress is the car, but we will see...

Janie

Dance Mind:Dear Janie, Are You Going?

Janie,  Are you going overseas?  Is that a definite?

Sanna Carapellotti, MS CCHT

Performance Specialist

DanceMind: Dear Janie -- Changes

There is a lot to moving.  The packing, the closure, the anticipation, the unknown.... saying goodbye -- and Hello!

As for all you stuff to do ---

Think about how you function the best. This is when those skills come in very handy and are very necessary. 

Are you are list maker?  You may need to have several different lists for each day, the different areas of your life, who you need to say good bye to, get letters of recommendation from (DO THAT BEFORE YOU LKEAVE)... There is also the timing of the task. Somethings will have a time frame.  And are at the top of the list. 

There is nothing that feels better than a list with check marks or lines drawn through the tasks.  Maybe there is a friend there that can help you?  To run errands?

 __________________________________________________

Yes, this is a part of stepping out into the world. Learning how to manage money, long distance calls, moving,  packing, selling...  As you begin to work, you are not an official student any longer.

Pace yourself. Focus on the that task at hand rather than looking at the BIG picture. Everything you do will move you toward completion, one step at a time. Stop and pause. Keep you mind on that task before you. Chunk down.  

This has been a good experience for you in many ways.  in a few months you will have moved through this and gained so much more maturity.

THINK BACK TO WHEN YOU had moved there. Look at how much you have grown.  Observe how many things you have learned to do that are routine and necessary that you did not know living at home. Sometimes it is the simplest littlest things you do not realize have a process.

I know you are smart. You will get the info you need. 

2 weeks -- is 14 x 24 + 336 hours. You can get the job done.  

How can I help you?

Sanna Carapellotti, MS CCHT

Performance Specialist

Dear Sanna - confidence

Yes! I do sound more confident, and I feel at least that I know what I want. I must admit though, as much as I know what I want, I am still indecisive, since I am relying on information that others refuse to give me!!! Very frustrating. Extremely frustrating. I have sent more emails than humanly possible, but I suppose in the very near future I will have to obtain a calling card and figure out how to call another country at the appropriate time of day with out spending $100. Blah. Oh well I'll figure it out.

I am also concerned with selling or shipping all my belongings. I only have two more weeks!! I am very excited and very stressed. And also trying to enjoy my numbered days :)

Janie

DanceMind: Dear Janie -- Movin' On

Your last post has a certain confidence to it. Read it again.  Do you feel that?

This has been quite a year for you Janie.  I am happy that this blog has been so helpful to you.  You have helped me a lot to.  Some time ago I kept hearing You have to blog ... You have to blog ... I read a few and quite honestly I was not interested in detailing my day.  One day it occurred to me to establish a blog in this way ...  You are anonymous so you can speak your mind without the repercussion  many fear, and discover ways to manage emotions, handle conflict, speak up and when to stay quiet. 

We are all I such awe at the poise and beauty of ballet dancers. I, as a dance enthusiast, am spellbound. Yet Audiences and even respective peers do not know what can go on in the mind and heart of a dancer.  You work so hard, standing on that pointe. So much is expected, so much is endured. Too much remains silent and unspoken.

I spent some time rereading. You have grown so much since Sept. when we began our first exchanges.  You have been very open and honest and reflective.  There are moments when we really must pause and contemplate "what next?"  You have done that.  

I also know that you have helped many young dancers.  "M" wrote, "Janie is awesome. I wish she danced at my studio. But she might, 'cause I do not know who she is! Can you tell just me please?"

That was the cutest!

We'll talk more. When you have time tell us your tentative plans.

Sanna Carapellotti, MS, CCHT

Performance Specialist

Dear Sanna - Thanks!

Thanks (Sanna and everyone who commented or voted) for all your support. Not only is this a great place for me to organize my thoughts, but your feedback and encouragement really helps.

At this point, I really can't think of anything that would stop me from going. I have gotten most of my questions answered to my satisfaction, although I am still waiting to see a few more things in writing just to be sure.

I really am working on being less tentative when it comes to getting information from the bosses. You're completely right - we are so intimidating of asking questions we absolutely have the right to ask! I have been taking baby steps, forcing myself to email and ask every question I believe is important, no matter how annoying I think I sound. For all I know, they could think I'm a flake for not asking important questions! Or for agreeing too readily, maybe they will underestimate my talent.

...so I guess my answer is still pending, but I'm working on it every day, and right now I am going unless something overwhelmingly happens to influence me to change my mind.

Janie

Dear Janie, So - You are Going?

You sound very certain of your decision. You want to step out and realize that this is the time to do it. You are ready. You want to travel and work professionally. You want a paycheck. You are willing to relocate half way around the world from your current location here in the USA.

You are amazing. This is such a giant leap.

Do you have all the answers to your questions of some time ago? Citizenship? Commitment? Safety? Money? Family responses? Have yu talked with them to confirm? Have they sent you any papers/contracts?

This could happen very very soon?

Talk to us when you have a chance --NOW JANIE!!!!!

Sanna Carapellotti, MS CCHT
Creator of Mental Performances CD's for Dancers

• The Audition CD, Mental training
• Stepping To Sleep, deep restorative sleep for dancers
  

DanceMind: Dear Janie -- No Problem.

Hello Janie,

Yes, I understand. There is so much to do these days. The computer keeps us involved in many, many ways with all the social networks, email, fun browsing and all, and then there is life and BALLET!

Well, You have been offered an 'unpaid' apprenticeship. Paid or unpaid, it is certainly quite an accomplishment. CONGRATULATIONS! You have been recognized for your efforts and hard work. They acknowledge your current skill level as being efficient for advancement. You must pause for a moment and realize that. It seems to me like you may be brushing it off because of the pay issue. Few advance to the level of apprentice. You have to appreciate all that you have done to be offered this placement.

Trust me, you are not the only one who refers to it as 'slave labor.' And you are right, you could be searching for an appointment in the next year or two as the apprenticeship does not guarantee a company contract. It takes you to the threshold, standing at the edge of professionalism (without a payck).

The paycheck is one big deal for many dancers in your position. It is as if they arrive to a point where they are mentally tired, feel taken advantage of, and reimbursement motivates and acknowledges them as professionals. The intrinsic reward of dance does not pay the bills.

If others have any comments on this topic, please comment.

Here is one story -- (client allowed me to inform without name disclosure). Trainee Dancer with a large company was told in January that he 'would' very seriously be considered for an apprenticeship. He did not audition figuring he was secure. They did not offer him anything at all and he was not even told that the position was not available to him. Here it is May and he has no position, except perhaps another year as a 'trainee.'

UNTIL you have the papers in hand, you may not have anything except possibility. My opinion is that you have to do what you have to do to advance your training and movement toward a professional appointment. Some have an illusion of loyalty and sense of false hope. Feedback and conversation must often be initiated by the dancer to have questions answered or when a possible position will be filled.

I often hear that one can be afraid to approach a teacher in charge of hiring for fear of being pushy, a nuisance or bold. Is this because of the silence of dance performance? The body communicates, is expressive. Does voice step you out of line? Ask yourself about the scenario above. What would you have done?

Sanna Carapellotti, MS CCHT
Performance Specialist

Are you off to Summer Intensive soon? Have trouble sleeping away from home, or maybe you want to feel more rested after such long days.

Consider Stepping To Sleep, your guided imagery program designed for a good night! You will not believe the difference in the morning. Read more here

Free Summer Safety Guidelines and two free gifts with every order!

"Sanna's voice send me deep into sleep. The dance images were really nice, too. It was great to be lulled to sleep because I get hyper sometimes. It's like you just sleep and wake up feeling so good." Alonso B., Professional Dancer, NYC.

Dear Sanna - Oops!

Ah now I remember! After my meeting, I was trying to post something, when my computer shut down on me. I usually leave a window up with the blog, as a reminder and a quick way to post my thoughts, but when I restarted I guess I just forgot and here we are a week later! Perhaps it is good though, because now I have collected my thoughts.

So my meeting went as well as I could have hoped. They offered me the position I had been hoping for all year (still unpaid of course), but really all that I could have expected. Yet I wasn't that excited about it. Don't get me wrong - of course I was pleased, and relieved, to be honest, that all my hard work had not gone unnoticed.

But as much as I am grateful to have options, it seems like a back-up plan to me now. My other offer seems so much more exciting. I think I want to take this big step, rather than spend another year here, feeling inadequate, probably dancing some decent roles, but likely to be kicked to the curb next year, or allowed to stay another year as a slave. No thank you. It would not be the worst thing in the world by any means, but I think I made up my mind that I want to travel, and get paid, and be appreciated, and dance A LOT (I'm told). Of course, I must remember that all the hairy details are really not hammered out yet, but it seems like I am leaving the country!

More later! Sorry I've been away so long. Posts will be frequent for a few weeks, until I restart my computer and forget again... but I'll try not to!

Janie

DanceMind: Dear Janie -- We miss you!

I have not heard from you!  Let us know what is happening.   I am getting provate emails fro those who are concerned and wondering about you!

You know, Janie, this is where one really 'lives.'   In the throws of change and uncertainty.

Sanna Carapellotti, MS CCHT

mentalperformances.com