Move & Meditate: Mindfulness and Stress Management through Movement

Move & Meditate is an empowering experience that blends movement with mindfulness techniques to help you reduce stress, boost mental clarity, and elevate your overall well-being. Through a dynamic yet accessible choreography routine set to uplifting, thematic music, this class encourages creative expression and self-awareness while teaching practical skills for managing stress and tension.

Designed for all fitness levels, Move & Meditate offers a holistic approach to wellness. It’s not about mastering technical dance moves, but about using movement to release stress and foster well-being. By setting intentions, practicing mindful breathing, and connecting with your body, you’ll leave feeling refreshed, energized, and inspired—ready to tackle whatever comes your way with renewed focus and positivity.

This class is perfect for anyone looking to improve their mental and physical well-being while having fun and connecting with others. Whether you’re seeking stress relief, a mental reset, or just an enjoyable way to move, Move & Meditate offers a transformative experience that lifts the spirit and energizes the mind.

Benefits of Move & Meditate:

• Donate: 30% of the booking fee is donated to a charity of your choice.

• Creative Expression: Enjoy a fun, achievable, choreography-based approach to movement in a safe and low-stakes way.

• Stress Reduction: Release tension and calm the mind with mindful movement and breathing exercises.

• Mental Clarity: Improve focus and mental sharpness by practicing mindfulness techniques.

• Emotional Well-being: Foster emotional balance and resilience through a holistic mind-body experience.

• Increased Energy: Leave feeling revitalized, energized, and ready to take on new challenges.

• Team Building: Build stronger connections with yourself and others through shared movement and intention-setting.

• Personal Growth: Cultivate self-awareness and set personal intentions to achieve meaningful growth.

• Accessible to All: Suitable for all fitness levels, providing an inclusive and supportive environment.

The class begins with the instructor creating a welcoming atmosphere by playing upbeat, high-vibrational music that aligns with the class theme. This gives students time to arrive, settle in, and get comfortable before the class officially starts. The instructor then introduces themselves, welcomes everyone, and shares the latest digital edition of "Creative Wellness Magazine", which offers aftercare practices for students to continue their wellness journey outside of class.

To reduce any potential stress and relax the nervous system, the instructor clearly outlines the class structure. They also explain that the class is not a technical dance course, but rather a focus on holistic well-being. The aim is to create a space where students can express their mental, emotional, physical, and creative abilities, learn about mindfulness and stress reduction, and explore the corporate theme/initiative.

Students are encouraged to set a personal intention for the class, such as releasing stress for increased productivity or simply having fun with their team.

The instructor demonstrates the choreography, reassuring students that the movements are not overly challenging. The choreography is broken into two halves. Students are encouraged to hold their questions, allowing their brains and bodies to process the movements independently.

As they learn the first half, students are introduced to a mindfulness or stress-reduction challenge. This may include scanning their bodies for tension and consciously releasing it, or noticing any tightness in areas like the jaw or shoulders. The instructor encourages mindfulness throughout the learning process. After the first half is taught, they practice with music, followed by a Q&A session.

A new mindfulness or stress-reduction technique, such as deep diaphragmatic breathing, is introduced with the second half of the choreography. The instructor leads the room through the new movements while emphasizing the breathing technique. Again, students practice with music, followed by time for questions.

The class integrates both mindfulness techniques while reviewing the full choreography without music, and then with music, providing time for final questions and a revisit to their initial intentions.

The class ends with a short gratitude meditation led by the instructor, a reminder to utilize "Creative Wellness Magazine" to support their post-class well-being practice, and uplifting music to usher them out of the class experience. Participants continue their day refreshed and with a greater capacity to take on their challenges and opportunities.

Class Structure:

• Welcome and Introduction: Music, introductions, and magazine sharing

• Class Structure Explanation: Clarity on expectations and goals

• Intention Setting: Students define their personal objectives

• Choreography Demonstration: Preview of the movements

• First Half Choreography: Teaching and practice with mindfulness technique 1

• Q&A

• Second Half Choreography: Teaching and practice with mindfulness technique 2

• Q&A

• Full Choreography Review: Integration of both techniques, practice without and with music

• Q&A and Intention Revisit

• Gratitude Meditation

• Closure with Uplifting Music

Six (6) Private Fundraisers:

• In-Person: $10,465.08

  • Overall Discount Applied: $1,162.80

  • Donation Amount: $3,139.52

• Virtual: $4,373.34

  • Overall Discount Applied: $485.94

  • Donation Amount: $1,312

Three (3) Private Fundraisers:

• In-Person: $5,403.24

  • Overall Discount Applied: $290.69

  • Donation Amount: $1,621.08

• Virtual: $2,308.16

  • Overall Discount Applied: $121.47

  • Donation Amount: $692.45

One (1) Private Fundraiser:

• In-Person: $1,937.98

  • Donation Amount: $495

• Virtual: $809.88

  • Donation Amount: $198

Alistair “Al the Door Guy” Williams is a multi-passionate creative, experience designer, motivational speaker, and performance artist. His diverse work spans industries from entertainment to education, all centered on creating meaningful, inclusive, and transformative experiences.

Williams has been featured in prominent publications such as Elle Magazine, People, The Food Network, Fusion, Fox, and Pix, and his innovative projects have resonated with wide-ranging audiences. He has collaborated with top-tier companies, universities, and non-profits including Google, Etsy, Spotify, Dropbox, AT&T, Merck, Tommy Hilfiger, New York University, Sanctuary For Families, KEEN New York, and The Ali Forney Center.

Formerly, Williams served as the Assistant Director of the Mason Gross Community Arts Division at Rutgers University, where he played a key role in advancing arts education for children and adults. He was also featured in the New York Times as one of the “most motivating” fitness instructors of New York City. His passion for merging creativity, holistic wellness, and community-building now informs his current focus on mental health, love, spirituality, and holistic well-being.

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Email Al the Door Guy at althedoorguy@outlook.com (link) to answer general inquiries.

Register using the form link above or by emailing althedoorguy@outlook.com.