How do I know that I’ve had enough sleep?
Enough food?
Enough movement?

I can feel it.
My mind might want to over-rule it, but the “enough” feeling remains.

Cultivate clarity with the sensation of enough.
It’s an important thing to be intimately familiar with.

Knowing the feeling of “enough” can help us avoid injury and stay healthy in our physical lives but it’s also helpful in the rest of our lives.

How do I know when I’ve had enough with a stressful job?
How do I know when I’ve given enough to a relationship?
How do I know when I have enough money?

I can feel it.
You can feel it.
Our minds might want to over-rule it, but the “enough” feeling remains.

Cultivate clarity with the sensation of enough.
It can support us in a myriad of ways.

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It was a powerful week of movement and connection – acknowledging both the strength in our softness and that each 1 of us is part of making the world a better, safer, more peaceful place. Whoever who you are – whether survivor, friend of survivor, woman or man, young or old – you can stand up, speak up and move toward a time when exploitation of and violence against women no longer happens. Thanks to all who joined Mary Linn and me both at acac and at IX Art Park — we love dancing with you.

You can find all our playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things I know you want to know about:

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Feb 23, Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

5Rhythms events with Jeffery Boynton and Samantha Lane ~ Mar 10 and Apr 7
I had the good fortune to dance with Jeffery and Samantha late last year. I’m delighted to see them offering these two events this spring! This is an invitation to the dance only you can do. There are no steps to learn, no preparations to make, no prerequisites to participate. Only curiosity, breath, and your presence, moment by moment, a practice of being.

*AWARENESS*: An evening with 5Rhythms® on March 10
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, March 10, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 2/28 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton, certified 5Rhythms Teacher and member 5RTA

*TOGETHER*: An evening with 5Rhythms® on April 7
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, April 7, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 3/23 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton and Samantha Lane, certified 5Rhythms Teachers and members 5RTA
 
Created by Gabrielle Roth and practiced by tens of thousands worldwide, 5Rhythms is a philosophy, perspective, performance art and a dynamic movement practice rooted in the principle that if you put the psyche in
motion it will heal itself.
 
For more inspiration: www.5rhythms.com

or http://www.afterbefore.live

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment. 

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
  http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Feb 12, 2018, 1045am ~ 1 Billion Rising / Each 1 Of Us Rising

Healing Senses 8:27 Parijat
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
Survivor 3:49 Destiny’s Child
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Stronger (What Doesn’t Kill You) 3:42 Kelly Clarkson
One Billion Hands 4:05 Lourds Lane
Get Up 4:51 Badmarsh & Shri
Fallin’ High 6:00 Safri Duo
Domination 7:26 Peace Orchestra
Quiet 3:22 MILCK
Phenomenal Woman 4:24 Ruthie Foster
Gentle Exit 4:15 The Happening

Tuesday, Feb 13, 2018, 840am with Mary Linn~ 1 Billion Rising / Each 1 Of Us Rising

Walking Prayers 3:55 Gina Loring
RISE UP 3:23 Sussan Deyhim
Survivor 3:49 Destiny’s Child
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane
We Found Love (feat. Calvin Harris) 3:35 Rihanna
Perfect 3:34 P!nk
Nasty Woman 4:06 Ara Lee
Holy Water 4:18 Big & Rich
Stand Up 3:41 Sugarland
Female 3:14 Keith Urban
Blueprint 4:19 Bob Holroyd

Tuesday, Feb 13, 2018, 615pm at IX Art Park~ 1 Billion Rising / Each 1 Of Us Rising

Walking Prayers 3:55 Gina Loring
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane

Wednesday, Feb 7, 2017, 11am with Mary Linn ~ 1 Billion Rising / Each 1 Of Us Rising

Walking Prayers 3:55 Gina Loring
RISE UP 3:23 Sussan Deyhim
Survivor 3:49 Destiny’s Child
Roar 3:44 Katy Perry
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane
We Found Love (feat. Calvin Harris) 3:35 Rihanna
Perfect 3:34 P!nk
Nasty Woman 4:06 Ara Lee
Holy Water 4:18 Big & Rich
Stand Up 3:41 Sugarland
Female 3:14 Keith Urban
Blueprint 4:19 Bob Holroyd

Thursday, Feb 8, 2017, 840am ~ Why Worry?

Orange Sky 6:11 Alexi Murdoch
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Stronger (What Doesn’t Kill You) 3:42 Kelly Clarkson
One Billion Hands 4:05 Lourds Lane
Get Up 4:51 Badmarsh & Shri
Fallin’ High 6:00 Safri Duo
Domination 7:26 Peace Orchestra
Quiet 3:22 MILCK
Phenomenal Woman 4:24 Ruthie Foster
Let It Go 2:16 Jamie Catto & Alex Forster

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
If you’re traveling or moving, you can find a teacher or classes wherever you’re going.
Interested in teaching or deepening your practice? Check out the Nia White Belt Training. They are offered all around the world so you can find one near you or where you may want to go!

One in three women will be beaten or raped in their lifetimes.
That’s a billion people.
And that deserves a revolution.

On Valentine’s Day 2013, the first One Billion Rising campaign to rise, strike, and dance against violence and exploitation of women and girls was born.

Every year since 2013, the Nia Charlottesville community has been part of this movement to stand against the abuse of women.
This year is no different…and yet it is.
With the unfolding of the #MeToo and #TimesUp movements, the conversation is on the forefront.

A billion people. It is appalling that this is even a conversation (or a tweet, as the case may be). It can be overwhelming and frankly, dumbfounding. But each one of us is part of the solution.

We know that violence against women happens in all countries and neighborhoods, at all income and education levels, to all races and ages. We now know more than ever that it is pervasive. But the larger solution starts with each one of us standing up, speaking up, acting up and, of course, getting down (or dancing up). By raising our vision, our voices and our fists, by lifting ourselves and each other, we can be part of the end of exploitation of women everywhere.

Join me this week to stand, rise, and dance in solidarity against violence against women.
One Billion Rising.

Susan’s Schedule for Each 1 Of Us Rising:

Monday, Feb 12, 1045am-12noon at acac albemarle square
Tuesday, Feb 13, 840-940am (with Mary Linn!) at acac downtown
Tuesday, Feb 13, 6pm at One Billion Rising: Charlottesville at IX Park
Wednesday, Feb 14, 11am-1215pm (with Mary Linn!) at acac albemarle square
Thursday, Feb 15, 840-940am at acac downtown

As a recovering worrier, I completely acknowledge that worrying does nothing to help any situation while robbing me of the present moment and the possibilities that could unfold if I let go of my tight worry thoughts. I’m reminded by my non-worrying friends that bringing myself into stability and mobility (in body, mind and spirit) gives me the resources I need to relax into whatever is happening. I just have to remember to tap into those sensations…and that just takes practice.

You can find all the Why Worry playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are some upcoming events that I know you want to know about:

FREE Showing of documentary, I”m Not Racist…Am I? on Friday, Feb 9 at 7pm
Beloved Community Cville ​presents a community-wide film viewing of and dialogue event around the documentary, I’m Not Racist…Am I? A free public screening of this 90 minute documentary film is being held at
The Paramount Theater on Feb. 9th, 2018, at 7pm, with the Film Director & Producer leading a community discussion immediately afterward. ​Private screenings are being set up throughout the community (schools, churches, etc.) during the 30 days following the Paramount screening (February/March). Go HERE to reserve free tickets and for more information!

One Billion Rising with Susan & Mary Linn ~ Feb 13 and 14!
Valentine’s Day means a celebration the One Billion Rising revolution to fight against violence against women. The idea is to get one billion people dancing on Valentine’s Day. Come be part of the wave of love: Tues, Feb 13, 840-940am at acac Downtown and Weds, Feb 14, 11-1215pm at acac Albemarle Square. And for a 15 minute taster, come to the IX Art Park on Tues, Feb 13 at 6pm for Nia and a slew of other great stuff. Check it out here. https://www.facebook.com/events/2024448277797486/

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Feb 23, Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

5Rhythms events with Jeffery Boynton and Samantha Lane ~ Mar 10 and Apr 7
I had the good fortune to dance with Jeffery and Samantha late last year. I’m delighted to see them offering these two events this spring! This is an invitation to the dance only you can do. There are no steps to learn, no preparations to make, no prerequisites to participate. Only curiosity, breath, and your presence, moment by moment, a practice of being.

*AWARENESS*: An evening with 5Rhythms® on March 10
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, March 10, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 2/28 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton, certified 5Rhythms Teacher and member 5RTA

*TOGETHER*: An evening with 5Rhythms® on April 7
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, April 7, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 3/23 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton and Samantha Lane, certified 5Rhythms Teachers and members 5RTA
 
Created by Gabrielle Roth and practiced by tens of thousands worldwide, 5Rhythms is a philosophy, perspective, performance art and a dynamic movement practice rooted in the principle that if you put the psyche in
motion it will heal itself. For more inspiration: www.5rhythms.com
or http://www.afterbefore.live

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment.

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Feb 5, 2018, 1045am ~ Why Worry?

Coming Back To Life 6:19 Pink Floyd
Living In The Moment 3:55 Jason Mraz
Never Know 3:33 Jack Johnson
Drifting Away (Paradiso Mix) 5:08 Faithless
Drive By 3:16 Train
Drop 4:56 Cornelius
Breathe (Extreme Mix) 4:04 Soulfood
Don’t You Worry ‘Bout a Thing 4:45 Stevie Wonder
Stairway To Heaven 8:03 Led Zeppelin
Proud 4:30 Heather Small
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Everloving 3:26 Moby
Father I Know (Mix 1) 3:08 Jamie Catto
Don’t Worry 5:04 Zoe Keating

Tuesday, Feb 6, 2018, 840am ~ Why Worry?

Coming Back To Life 6:19 Pink Floyd
Never Know 3:33 Jack Johnson
Drifting Away (Paradiso Mix) 5:08 Faithless
Drive By 3:16 Train
Drop 4:56 Cornelius
Breathe (Extreme Mix) 4:04 Soulfood
Don’t You Worry ‘Bout a Thing 4:45 Stevie Wonder
Stairway To Heaven 8:03 Led Zeppelin
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Everloving 3:26 Moby
Father I Know (Mix 1) 3:08 Jamie Catto
Don’t Worry 5:04 Zoe Keating

Wednesday, Feb 7, 2017, 11am ~ Why Worry?

Coming Back To Life 6:19 Pink Floyd
Never Know 3:33 Jack Johnson
Drifting Away (Paradiso Mix) 5:08 Faithless
Drive By 3:16 Train
Drop 4:56 Cornelius
Breathe (Extreme Mix) 4:04 Soulfood
Don’t You Worry ‘Bout a Thing 4:45 Stevie Wonder
Stairway To Heaven 8:03 Led Zeppelin
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Everloving 3:26 Moby
Father I Know (Mix 1) 3:08 Jamie Catto
Why Worry 8:29 The Brothers In Arms

Thursday, Feb 8, 2017, 840am ~ Why Worry?

Coming Back To Life 6:19 Pink Floyd
Never Know 3:33 Jack Johnson
Drifting Away (Paradiso Mix) 5:08 Faithless
Drive By 3:16 Train
Drop 4:56 Cornelius
Breathe (Extreme Mix) 4:04 Soulfood
Stairway To Heaven 8:03 Led Zeppelin
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Everloving 3:26 Moby
Father I Know (Mix 1) 3:08 Jamie Catto
Why Worry 8:29 The Brothers In Arms

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
If you’re traveling or moving, you can find a teacher or classes wherever you’re going.
Interested in teaching or deepening your practice? Check out the Nia White Belt Training. They are offered all around the world so you can find one near you or where you may want to go!

I’m a worrier. Always have been. My sweet mom used to give me strands of smooth worry beads to carry in my pocket to help ease the thread of anxious thoughts. Once she gave me a broad flat smooth stone with a divot in the center for my thumb. I rubbed it so hard, I broke it in half.

Over the years, I’ve been able to catch myself worrying at least enough to question the habit. Recently, one of my yoga teachers shared this lovely bit of Rumi that made my heart leap.

When I find myself niggling a worry, it helps me to cultivate a combination of stability and mobility. Together these sensations ground me and allow me to see more possibilities than the train wreck that I’m envisioning.

The genius poet Mary Oliver offers the wisdom of stability and mobility in her poem, I Worried.

I worried a lot. Will the garden grow, will the rivers
flow in the right direction, will the earth turn
as it was taught, and if not how shall
I correct it?

Was I right, was I wrong, will I be forgiven,
can I do better?

Will I ever be able to sing, even the sparrows
can do it and I am, well,
hopeless.

Is my eyesight fading or am I just imagining it,
am I going to get rheumatism,
lockjaw, dementia?

Finally I saw that worrying had come to nothing.
And gave it up. And took my old body
and went out into the morning,
and sang.

If you’ve followed me at all, you know that my favorite app is Insight Timer, the free meditation app that offers a timer as well as thousands of guided meditations of all kinds. In particular for our focus this week, I like this Healing Vibrations meditation by davidji and this one about releasing worry from Lou Redmond and there are others about letting go of worry, too!

Instead of worrying — beads or stones or strands of thought — find your ground and mobilize your perception of what is possible.


I loved dancing with you this week as always. I also loved talking to many of you about making friends with our Future Selves! I love hearing your stories, questions and discoveries! Keep ’em coming!

The inspiration for this week’s focus came from two sources:
a guided meditation on Insight Timer by Natalie Benns called Log Cabin Meditation

and

a talk by personal trainer and coach, Kelly Coffey
While both of these sources are focused on wellness and healthy eating, the same principles can be applied to anything in your life.

The Future You playlists are below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things I know you want to know about:

Frank Heintz’s memorial service on Sunday, Feb 4
It is with deep sadness and profound loss that we received the news of our friend, teacher and fellow dancer, Frank Heintz died last week after a short battle with pancreatic cancer. http://www.legacy.com/obituaries/baltimoresun/obituary.aspx?n=frank-heintz&pid=188015645

A memorial service for Frank will be held at St. Paul’s Memorial Church on Sunday, February 4 at 2pm. A reception will follow immediately after the memorial service in the parish hall.  The address is 1700 University Ave.

For directions and information on parking, please visit: http://www.stpaulsmemorialchurch.org/index.php/welcome/for-visitors/directions-and-parking />

Frank’s family hopes that all who are moved to be there will attend.

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Feb 2 & 23, Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

One Billion Rising with Susan & Mary Linn ~ Feb 13 and 14!
Valentine’s Day means a celebration the One Billion Rising revolution to fight against violence against women. The idea is to get one billion people dancing on Valentine’s Day. Come be part of the wave of love: Tues, Feb 13, 840-940am at acac Downtown and Weds, Feb 14, 11-1215pm at acac Albemarle Square. And for a 15 minute taster, come to the IX Art Park on Tues, Feb 13 at 6pm for Nia and a slew of other great stuff. Check it out here. https://www.facebook.com/events/2024448277797486/

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment.

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jan 29, 2018, 1045am ~ Friends with Future You

You’ve Got A Friend In Me (Duet) 2:39 Randy Newman & Lyle Lovett
The Obvious Child 4:10 Paul Simon
Love The One You’re With 5:03 Luther Vandross
Something To Believe In 4:44 Parachute
Amor Real 7:26 Jon Anderson
Sometimes 5:14 Kaskade
How Can I Be A Better Friend To You? [Feat. Jhelisa Anderson & Maxi Jazz] 6:28 1 Giant Leap
True Friends 3:30 Shannon Curfman
Sweet Child o’ Mine (Rick Rubin…) 3:56 Sheryl Crow
Love Is Alive 3:50 Gary Wright
Aho 4:47 Ara Lee
Natural Cause 5:16 Emancipator
Isn’t That What Friends Are For? 5:23 Bruce Cockburn

Tuesday, Jan 30, 2018, 840am ~ Friends with Future You

You’ve Got A Friend In Me (Duet) 2:39 Randy Newman
The Obvious Child 4:10 Paul Simon
Love The One You’re With 5:03 Luther Vandross
Something To Believe In 4:44 Parachute
Sometimes 5:14 Kaskade
How Can I Be A Better Friend To You? [Feat. Jhelisa Anderson & Maxi Jazz] 6:28 1 Giant Leap
True Friends 3:30 Shannon Curfman
Sweet Child o’ Mine (Rick Rubin…) 3:56 Sheryl Crow
Love Is Alive 3:50 Gary Wright
Aho 4:47 Ara Lee
Natural Cause 5:16 Emancipator
Isn’t That What Friends Are For? 5:23 Bruce Cockburn

Wednesday, Jan 31, 2017, 11am ~ Friends with Future You

Philadelphia 7:10 Parachute
I’ll Be Waiting 4:40 Michael Franti & Spearhead
Waiting For You 3:39 Seal
Sweet Inspiration 4:41 Derek Trucks Band
How Can I Be A Better Friend To You? [Feat. Jhelisa Anderson & Maxi Jazz] 6:28 1 Giant Leap
I’ll Be There for You (Long Version) 5:36 The Rembrandts
Something To Believe In 4:44 Parachute
You’re My Best Friend 2:52 Queen
Sacred Love 6:03 Sting
Lean On Me 3:27 Seal
Aho 4:47 Ara Lee
By Moonlight 4:09 Gary Stroutsos

Thursday, Feb 1, 2017, 840am ~ Friends with Future You

Philadelphia 7:10 Parachute
Waiting For You 3:39 Seal
Sweet Inspiration 4:41 Derek Trucks Band
How Can I Be A Better Friend To You? [Feat. Jhelisa Anderson & Maxi Jazz] 6:28 1 Giant Leap
I’ll Be There for You (Long Version) 5:36 The Rembrandts
Something To Believe In 4:44 Parachute
You’re My Best Friend 2:52 Queen
Sacred Love 6:03 Sting
Lean On Me 3:27 Seal
Aho 4:47 Ara Lee
By Moonlight 4:09 Gary Stroutsos

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
If you’re traveling or moving, you can find a teacher or classes wherever you’re going.
Interested in teaching or deepening your practice? Check out the Nia White Belt Training. They are offered all around the world so you can find one near you or where you may want to go!

Last week, I did something I’d never done before in 18 years of teaching: I asked for someone to teach for me when I wasn’t on vacation or so sick I couldn’t get out of bed. I didn’t feel great and asked for someone to cover for me. It may sound simple, but it was a long-held habit for me to not ask for help.

And as soon as I did, I felt better.

There is a sensation I have when I’ve made a choice in the past that comes back to bite me. It might not be a big thing, it could be as simple as not getting my yoga bag ready the night before or a bigger thing like teaching when I’m sick or an even bigger thing like saying Yes to something I know isn’t right for me. Whatever the choice, I can feel how Past Me wasn’t looking out for Future Me.

Lately, when I’m making choices, I think about them like a friendship between Now Me and Future Me.

In the moment, especially if I’m tired or stressed, making the easy, habitual choice can feel like the right thing to do. Put off the task I don’t like to do. Get take out instead of cooking something healthy. Skip exercise.

When I imagine myself taking care of Future Me, it can feel more easeful to stand up and invest in her.

This week, notice what your relationship is with Future You. What can you choose to make life more fun for her?

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