To Dance mindfully is to synchronise your mind and body with breath and rhythm.
Mindful dancing can allow the body and mind to release it's stresses, in a way that brings pleasure by moving to music. Even the most simplist movements enable you to express your own personal emotional story, happy, sad, confident or shy.
To try it out, choose a particular peice or several peices of your favourite music, listen intently, notice your emotions that are present at this moment, allow yourself to begin moving freely completely natural and in a way that is comfortable for you, without forcing, striving or pushing yourself to hard (remember its not a workout and no one is looking).
When your attention begins to wander (and it will) away from your movement, invite it back with kindness, connect back into your breathing and once again to the flow of your movement.
You could keep the practice totally personal to yourself or choose to share it with a partner, family or friends. At the end of the practice you might like to take a little time to just sit, rest and reflect, being aware of your breath, in the stillness and quietness after the movement and music.
So the next time you feel a little tense try some movement to great music.