FOCUS POCUS NOTE! FocusPocus is now one complete post (art, focus, playlists and announcements) all together on Thursdays! So whether you come to the blog for the art, the information, the music or the latest happenings and offerings, you are in the right place. Every Thursday, you’ll get it all. Thank you so much for being here.

The weeks between Halloween and the Winter Solstice are challenging for me: the darkness and cold creeping in, the cultural frenzy of shopping and eating and holly jolly jingling leave my nervous system jangling. So for these next few weeks, we’ll be focusing on practical practices that we can do to soothe and strengthen our nervous systems. We’ll be focusing on things we do in class all the time but calling attention to them so we have easier access to them as we move through the world.

This week, we start with an essential practice: grounding and orienting. One of the most powerful things we can do to turn on our parasympathetic nervous system is to feel our support, our ground and get ourselves oriented. Physically, we usually ground with our feet (but we can ground and feel supported by any part that is in contact with the earth) and orient with our hands (but again, this can also happen with our spine, our joints, our eyes, etc.).

Do it right now. Wherever you are. Feel the support that is under you and allow yourself to both sink and relax into that support and feel how the ground doesn’t stop at your skin, but lifts up and through your whole body. Then notice the space around you however feels right: it might be stretching with your arms and hands, but it might also be looking around, listening more intently, or moving in the space.

Grounding and orienting are great ways to calm and nourish your nervous system in times when you feel stressed or pressed or scrambly or, well, nervous. As always, I’d love to hear how you are using this in and out of class.

Below are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

Lots of events are unfolding, friends, so before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

December Nourishment at Dancing Water ~ 4 Nourishing Movement classes for $40!
The light wanes and temperatures drop. It’s now that making a commitment to ourselves and our well-being is essential. Register for 4 Nourishing Movement classes at The Studio at Dancing Water on Thursdays, December 5, 12, 19 & 26 from 11-12:15pm for $40. Must be purchased by December 5!

Full Moon Restorative Yoga with Shandoah Goldman ~ Moonday, December 9, 430-6pm
Shandoah Goldman returns to The Studio at Dancing Water (2370 Old Lynchburg Road, Charlottesville) to continue the full moon restorative practice! The full moon is a time of completion. The fullness of the cycle lends itself to a practice of non-doing. Join Shandoah for a deeply nourishing practice of restorative yoga. Using props to offer support and comfort, the body is invited to profoundly let go and unwind. Rather than efforting or stretching, this is the practice of releasing and relaxing. We’ll celebrate what is finished and soften into the next cycle. Shandoah is a gifted guide for deep release and is a Shiatsu practitioner offering hands on assists during class. All bodies welcome, no experience in yoga or anything else is needed.
Monday (Moonday!), December 9, 430-6pm at The Studio at Dancing Water, $30 or $25 if registered before December 1. (Mark Your Calendar: Upcoming Full Moon classes will be on January 13 and February 10!)

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com).

Book Signing and Art Demonstration at Cville Arts on Saturday, December 14, 11-12noon
Come see how Octabusy was made with an art demonstration and book signing at Cville Arts on the downtown mall!

ORDER OCTABUSY!
Support local booksellers by ordering Octabusy
at Over The Moon Bookstore in Crozet (overthemoonbookstore.com, (434) 823-1144, Anne@OvertheMoonBookstore.com)
and buy it at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

Winter Solstice Restorative Yoga + Sound Experience with Shandoah Goldman ~ Sat Dec 21, 2019 4:30 pm – 6:00 pm
Immerse in the return of light as you cocoon yourself by candles and hearth. The experience is set within a quartz faced historic hall. Rest deep into restoring postures while being serenaded by crystal bowl soundscapes + alchemist delights for the senses and an energy gift bag to take home.
WHEN Saturday December 21st optional walk on scenic trails arrive by 3:30pm / Experience begins at 4:30pm and ends at 6pm
BRING a yoga mat/ two blankets/ two firm pillows or 1 bolster / warm layers / water
LOCATION Private home in Esmont revealed after purchase of ticket
WHO Restorative Yoga guided by Shandoah Goldman | Somatic Cville \ Sounds by Waverly Davis | Sacra Space \  Alchemist delights by Chloe Morgan
TICKETS Limited spaces available $44 before 12/1/19 $52 after  https://www.tickettailor.com/events/somaticcville/320206

The Movement Barn offers the GYROTONIC Method
Note from Susan: I recently had the good fortune to meet, move and have a GYROTONIC session with Casey Turner. I love the circular, functional, mindful approach of this technique. And I loved doing it with a view of the mountains in a field of flowers! Please check out her beautiful offerings.
The Movement Barn is a boutique fitness studio in Charlottesville, VA offering private GYROTONIC® sessions in a picturesque setting. Located in a field of wildflowers, The Movement Barn provides a unique workout experience for people of all ages and levels of ability. The GYROTONIC® Method is designed to increase strength, agility, and range of movement. This low impact system uses flowing exercises with circular and spiral motion to open energy pathways, stimulate the nervous system, and create space in the joints. For more information, visit http://www.themovementbarn.com, email catherine@themovementbarn.com, or follow @themovementbarn on Instagram!

First Friday Freedance with Kate ~ Dec 6 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Sep 6 from 11:25 -12:25.

Octabusy & Adaptogens: Stress Relieving Support with Practices & Herbs at The Elderberry
A combination open house, book signing, and workshop on stress reducing practices and herbal support with adaptogens on Saturday, January 4 from 12-2pm. More details soon!

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Nov 11, 2019, 1045am ~ Soothing the Nervous System: Ground & Orient

Mantra of Ecstasy 5:52 Matthew Jaidev
Seed 6:25 Afro Celt Sound System
Sunday Morning, Up All Night 4:54 NYXYSS
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Tala Odyssey (Drumspyder Remix) 6:07 Desert Dwellers
Strobe’s Nanafushi (Satori Mix) 5:45
Afronaut 5:23 Shaman’s Dream
Deeper In 3:15 Aluta & The Mystics
Mumbai Madness 4:49 Mashti + Jean Baden
Hit the Ground 3:31 Lizz Wright
Father Space 5:56 Bjarno Sacred

Tuesday, Nov 12, 2019, 840am ~ Soothing the Nervous System: Ground & Orient

Mantra of Ecstasy 5:52 Matthew Jaidev
Seed 6:25 Afro Celt Sound System
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Tala Odyssey (Drumspyder Remix) 6:07 Desert Dwellers
Strobe’s Nanafushi (Satori Mix) 5:45
Afronaut 5:23 Shaman’s Dream
Deeper In 3:15 Aluta & The Mystics
Mumbai Madness 4:49 Mashti + Jean Baden
Hit the Ground 3:31 Lizz Wright
Father Space 5:56 Bjarno Sacred

Thursday, Nov 14, 2019, 11am ~ Nourishing Movement at the Studio at Dancing Water ~ Soothing the Nervous System: Ground & Orient

Visitors extended 6:32 Dylan Sitts
Mantra of Ecstasy 5:52 Matthew Jaidev
Seed 6:25 Afro Celt Sound System
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Tala Odyssey (Drumspyder Remix) 6:07 Desert Dwellers
Strobe’s Nanafushi (Satori Mix) 5:45
Afronaut 5:23 Shaman’s Dream
Deeper In 3:15 Aluta & The Mystics
Mumbai Madness 4:49 Mashti + Jean Baden
Hit the Ground 3:31 Lizz Wright
Father Space 5:56 Bjarno Sacred

FOCUS POCUS NOTE! FocusPocus is now one complete post (art, focus, playlists and announcements) all together on Thursdays! So whether you come to the blog for the art, the information, the music or the latest happenings and offerings, you are in the right place. Every Thursday, you’ll get it all. Thank you so much for being here.

Bids for our attention and connection are all around us. The invitation of our practice is to notice the bids that come to you and then make a conscious choice about whether you turn toward and accept them or turn away and reject them. Our focus is on the bids that come to us in three areas: relationships, in our movement (and other community) practice, and in your body & heart.

Bids in relationships.

Few things have had as powerful impact on my relationships than the approach of accepting the bid. Once I knew about this idea, I suddenly saw when my partner, friends, students, step-children were offering me a bid for connection, I could make clear choices about how to accept them. Whether it is a direct question (“Do you want to walk up the road with me?”), a subtle comment (“Oh wow, look at that!”) or a sigh, a facial expression or a gesture, I see them all as an attempt to connect. I have also noticed when I am or am not making bids in my relationships. Here are a few things to give you more about how bids happen in relationships:

The Easiest Way to Improve Your Relationship | The Gottman Institute

Why You Need to Pay Attention to Emotional Bids

When It Comes to Relationships The Little Things Count

Bids in class.

In the moving experiences we do together (and really, any group experience whether it’s a team at work, your worship community or a PTO meeting), there is an abundance of bids for attention and connection. The teacher or leader may suggest or offer something and it’s up to each of us how to respond. Do we turn toward the offering or do we receive it more neutrally or do we actively reject it? The music in class bids for attention with its rhythms, melodies and sounds. Again, how do you respond to the bids from the music? Do you turn toward it or turn away?

Bids in your body & heart.

The body is constantly offering sensation ~ it is the language of the body. Emotions and thoughts also have physical sensations that are giving us information about what is happening in our body/mind. Just like your partner asks for our attention, or the mc bids for us to respond, the body offers sensation for us to turn toward or away from. Do I adjust how I’m moving or what I’m doing based on what I sense or do I override the sensation and ignore it?

It is my hope that the practice of noticing and responding to bids for connection will enrich your relationships, your interactions in your practices and in your community and your connection with your self. And as always, I love hearing from you! Please comment below about what you noticed about the bids that came to you this week.

Below are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

Lots of events are unfolding, friends, so before the playlists, here is all the details on what’s coming up!

TEDx Charlottesville at the Paramount Theater on Friday, Nov 8!
One of my very favorite Charlottesville event is happening this week! TEDx Charlottesville is a delicious day of inspiration, community and connection. Over 20 speakers will share their most impassioned ideas worth sharing in the beautiful historic Paramount Theater. You’ll be well-fed in body, mind and spirit. I am coaching two of the speakers: Sahara Clemons (speaking in the morning) and Tim Cunningham (speaking in the afternoon). Tickets are still available! And if you aren’t in Cville or can’t join us, you can check out the live feed on Friday here.

Full Moon Restorative Yoga with Shandoah Goldman ~~ Mon, Nov 11, 430-6pm ~~~ SOLD OUT! WAITING LIST STARTED…
The full moon is a time of completion. The fullness of the cycle lends itself to a practice of non-doing. Join Shandoah Goldman at The Studio at Dancing Water (2370 Old Lynchburg Road, Charlottesville) for a deeply nourishing practice of restorative yoga. Using props to offer support and comfort, the body is invited to profoundly let go and unwind. Rather than efforting or stretching, this is the practice of releasing and relaxing. We’ll celebrate what is finished and soften into the next cycle. Shandoah is a gifted guide for deep release and is a Shiatsu practitioner offering hands on assists during class. All bodies welcome, no experience in yoga or anything else is needed.
Monday (Moonday!), Nov 11, 430-6pm at The Studio at Dancing Water, $30

Nia teaching shift ~ Loring on Wednesdays at 11am, Rachel on Tuesdays at 545pm
After teaching almost exclusively at acac for nearly 20 years, I’ve been looking for an opportunity to teach mindful movement in a healing environment. I’ve been offered the chance to move with people recovering from eating disorders and in order to do it, I will let go of the Wednesday 11am class. Starting on October 30, Loring will teach on Wednesdays at Albemarle Square so I can follow this opportunity. Jeanne’s circumstances have also shifted so starting on October 29, Rachel will be teaching the Tuesday evening class at 545pm.

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

November Nourishment at Dancing Water ~ 2 Nourishing Movement classes for $20!
As the holidays approach, nurture yourself with 2 classes of Nourishing movement at The Studio at Dancing Water. Two Thursdays, November 14 and 21 from 11-12:15pm for just $20. Must be purchased by November 14!

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com).

Book Signing and Art Demonstration at Cville Arts
Saturday, December 14, 11-12noon
Come see how Octabusy was made with an art demonstration and book signing at Cville Arts on the downtown mall!

ORDER OCTABUSY!
Support local booksellers by ordering Octabusy
at Over The Moon Bookstore in Crozet (overthemoonbookstore.com, (434) 823-1144, Anne@OvertheMoonBookstore.com)
and buy it at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

The Movement Barn offers the GYROTONIC Method
Note from Susan: I recently had the good fortune to meet, move and have a GYROTONIC session with Casey Turner. I love the circular, functional, mindful approach of this technique. And I loved doing it with a view of the mountains in a field of flowers! Please check out her beautiful offerings.
The Movement Barn is a boutique fitness studio in Charlottesville, VA offering private GYROTONIC® sessions in a picturesque setting. Located in a field of wildflowers, The Movement Barn provides a unique workout experience for people of all ages and levels of ability. The GYROTONIC® Method is designed to increase strength, agility, and range of movement. This low impact system uses flowing exercises with circular and spiral motion to open energy pathways, stimulate the nervous system, and create space in the joints. For more information, visit http://www.themovementbarn.com, email catherine@themovementbarn.com, or follow @themovementbarn on Instagram!

First Friday Freedance with Kate ~ Dec 6 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Sep 6 from 11:25 -12:25.

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Nov 4, 2019, 1045am ~ Accepting the Bid

Amazing 4:15 One Eskimo
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Wounded In All The Right Places [Feat. k.d. lang] 4:33 1 Giant Leap
Sweet Inspiration 4:41 Derek Trucks Band
Just Groovin 7:12 Groove Junkies
Gabryelle (Spiritual South Mix) 6:18 Dj Spen
It’s Alright 3:28 Dar Williams
Just Say Yes 4:41 Snow Patrol
Burfli (Hills and Land) 4:49 Global Collective
Landslide 3:20 Fleetwood Mac
The Spirit of the Earth Continues (Floating Earth Remix) 6:32 Cybertribe

Tuesday, Nov 5, 2019, 840am ~ Accepting the Bid

Amazing 4:15 One Eskimo
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Wounded In All The Right Places [Feat. k.d. lang] 4:33 1 Giant Leap
Sweet Inspiration 4:41 Derek Trucks Band
Just Groovin 7:12 Groove Junkies
Gabryelle (Spiritual South Mix) 6:18 Dj Spen
It’s Alright 3:28 Dar Williams
Just Say Yes 4:41 Snow Patrol
Burfli (Hills and Land) 4:49 Global Collective
Landslide 3:20 Fleetwood Mac
Gentle Exit 4:15 The Happening

Thursday, Nov 7, 2019, 11am Nourishing Movement at the Studio at Dancing Water ~ Accepting the Bid

Give-A-Way 7:21 Alain Eskinasi/Brainscapes
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Wounded In All The Right Places [Feat. k.d. lang] 4:33 1 Giant Leap
Sweet Inspiration 4:41 Derek Trucks Band
Just Groovin 7:12 Groove Junkies
Gabryelle (Spiritual South Mix) 6:18 Dj Spen
It’s Alright 3:28 Dar Williams
Just Say Yes 4:41 Snow Patrol
Burfli (Hills and Land) 4:49 Global Collective
Landslide 3:20 Fleetwood Mac
Gentle Exit 4:15 The Happening

Am I accepting bids for connection?

This preview of the focus for my classes this week underscores the small choices that we make all the time about whether to turn toward or turn away from any bid for our attention. Whether it’s in relationships, in movement, in community, or in the body, the more we turn TOWARD the bid rather than away, the more we ACCEPT the bid rather than reject it, the healthier our connections are.
.
I’ll post much more here on Thursday and for now, be on the lookout for bids for connection in all kinds of realms. I’d love to hear about what you notice.

FOCUS POCUS NOTE! FocusPocus is now one complete post (art, focus, playlists and announcements) all together on Thursdays! So whether you come to the blog for the art, the information, the music or the latest happenings and offerings, you are in the right place. Every Thursday, you’ll get it all. Thank you so much for being here.

My word for 2019 is CLEAR. I’ve been practicing all sorts of clearing – from my closets and desk, from my computer, from my diet, from my schedule. I can bump up against all kinds of feelings of fear and anxiety (I might need that! I want to hold onto that!) but ultimately, when the clearing comes from a place of alignment, a Big Yes, it always feels like an easeful exhale once I do it.

I love what Stephanie Bennet Vogt says about it:
Clearing is not about getting rid of. It’s not about getting rid of things. It’s not about getting rid of worry. It’s not about getting rid of pain. It’s about letting them go.
What is something you’re wanting (even reluctantly) to let go of? Something physical, a thing? A habit? A pattern of thinking? A toxic relationship? What does it feel like to imagine letting it go instead of getting rid of it?
This meditation from Insight Timer, The Gift Of Receiving by Fleur Chambers helped me soften into the recognition that I cannot receive anything if my hands are already full. https://insig.ht/8H0sRPVs40
Below are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

Lots of events are unfolding, friends, so before the playlists, here is all the details on what’s coming up!

ARTCHO 2019 ~ Saturday, November 2, 1030am-530pm
I’m excited to be part of ARTCHO 2019: a community art festival in at Ix Art Park in Charlottesville, Virginia (artcho.org). ARTCHO is an annual festival bringing the people of Charlottesville together to enjoy art, music, and food in a relaxed, family-friendly environment. Dozens of artists exhibit high quality artwork at prices that regular folks can afford. Local restaurants and talented musicians will keep you well-fed and entertained while you browse a broad selection of original art by Virginia’s best creatives. The festival is free and open to the public and benefiting Habitat for Humanity of Greater Charlottesville. I’ll be doing art demonstrations at my booth all day ~~ dancing will also be happening! See you there!

Nia teaching shift ~ Loring on Wednesdays at 11am, Rachel on Tuesdays at 545pm
After teaching almost exclusively at acac for nearly 20 years, I’ve been looking for an opportunity to teach mindful movement in a healing environment. I’ve been offered the chance to move with people recovering from eating disorders and in order to do it, I will let go of the Wednesday 11am class. Starting on October 30, Loring will teach on Wednesdays at Albemarle Square so I can follow this opportunity. Jeanne’s circumstances have also shifted so starting on October 29, Rachel will be teaching the Tuesday evening class at 545pm.

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

November Nourishment at Dancing Water ~ 3 Nourishing Movement classes for $30!
As the holidays approach, nurture yourself with 3 classes of Nourishing movement at The Studio at Dancing Water. Three Thursdays, November 7, 14 and 21 from 11-12:15pm for just $30. Must be purchased by November 7!

Full Moon Restorative Yoga with Shandoah Goldman ~~ Mon, Nov 11, 430-6pm

The full moon is a time of completion. The fullness of the cycle lends itself to a practice of non-doing. Join Shandoah Goldman at The Studio at Dancing Water (2370 Old Lynchburg Road, Charlottesville) for a deeply nourishing practice of restorative yoga. Using props to offer support and comfort, the body is invited to profoundly let go and unwind. Rather than efforting or stretching, this is the practice of releasing and relaxing. We’ll celebrate what is finished and soften into the next cycle. Shandoah is a gifted guide for deep release and is a Shiatsu practitioner offering hands on assists during class. All bodies welcome, no experience in yoga or anything else is needed.
Monday (Moonday!), Nov 11, 430-6pm at The Studio at Dancing Water, $30

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com).

Book Signing and Art Demonstration at Cville Arts
Saturday, December 14, 11-12noon
Come see how Octabusy was made with an art demonstration and book signing at Cville Arts on the downtown mall!

ORDER OCTABUSY!
Support local booksellers by ordering Octabusy
at Over The Moon Bookstore in Crozet (overthemoonbookstore.com, (434) 823-1144, Anne@OvertheMoonBookstore.com)
and buy it at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

The Movement Barn offers the GYROTONIC Method
Note from Susan: I recently had the good fortune to meet, move and have a GYROTONIC session with Casey Turner. I love the circular, functional, mindful approach of this technique. And I loved doing it with a view of the mountains in a field of flowers! Please check out her beautiful offerings.
The Movement Barn is a boutique fitness studio in Charlottesville, VA offering private GYROTONIC® sessions in a picturesque setting. Located in a field of wildflowers, The Movement Barn provides a unique workout experience for people of all ages and levels of ability. The GYROTONIC® Method is designed to increase strength, agility, and range of movement. This low impact system uses flowing exercises with circular and spiral motion to open energy pathways, stimulate the nervous system, and create space in the joints. For more information, visit http://www.themovementbarn.com, email catherine@themovementbarn.com, or follow @themovementbarn on Instagram!

First Friday Freedance with Kate ~ Nov 1 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Sep 6 from 11:25 -12:25.

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Oct 28, 2019, 1045am ~ Let Go (Not Get Rid Of)

Snakeroot 7:58 Lis Addison
Alhambra Pt 1 1:21 Natacha Atlas
Live Life Free 5:41 Rapsody
Quero Saber (fest. Orieta Pines) 6:29 Rodney Hunter
Tus Pies (Your Feet) 5:21 Nahko and Medicine for the People
Lizobuya (The Return) 5:40 Mbongeni Ngema
Get Up 4:51 Badmarsh & Shri
Got To Give It Up (long version sax solo) 6:02 Marvin Gaye
Let Go 4:11 Frou Frou
Ho Doi 13:40 Yulara

Tuesday, Oct 29, 2019, 840am ~ Let Go (Not Get Rid Of)

Snakeroot 7:58 Lis Addison
Alhambra Pt 1 1:21 Natacha Atlas
Live Life Free 5:41 Rapsody
Quero Saber (fest. Orieta Pines) 6:29 Rodney Hunter
Tus Pies (Your Feet) 5:21 Nahko and Medicine for the People
Lizobuya (The Return) 5:40 Mbongeni Ngema
Get Up 4:51 Badmarsh & Shri
Got To Give It Up (long version sax solo) 6:02 Marvin Gaye
Let Go 4:11 Frou Frou
The Essence Ten 4:24 Jeroen Elfferich

Thursday, Oct 31, 2019, 11am Nourishing Movement at the Studio at Dancing Water ~ Let Go (Not Get Rid Of)

Edge Hill 7:01 Groove Armada
Kecharitomene 6:35 Loreena McKennitt
Alhambra Pt 1 1:21 Natacha Atlas
Live Life Free 5:41 Rapsody
Quero Saber (fest. Orieta Pines) 6:29 Rodney Hunter
Tus Pies (Your Feet) 5:21 Nahko and Medicine for the People
Lizobuya (The Return) 5:40 Mbongeni Ngema
Get Up 4:51 Badmarsh & Shri
Got To Give It Up (long version sax solo) 6:02 Marvin Gaye
Let Go 4:11 Frou Frou
The Essence Ten 4:24 Jeroen Elfferich

FOCUS POCUS NOTE! FocusPocus is now one complete post (art, focus, playlists and announcements) all together on Thursdays! So whether you come to the blog for the art, the information, the music or the latest happenings and offerings, you are in the right place. Every Thursday, you’ll get it all. Thank you so much for being here.

When, in my first Nia training in 2000, my teacher said, “Susan, sometimes less is more” I nearly laughed at her. I remember thinking that it was the silliest thing I’d ever heard. Nearly two decades later, I’m starting to get it. I’m starting to feel the important, even essential practice of making space and allowing ease to fitness, health and well-being.

In my day, I’ve been the one who wants to “make it happen” and be “goal oriented” ~~ much to my stress, frustration and often, disappointing results. Especially in the last year, I’ve been practicing allowing and letting go to see what unfolds rather than forcing situations into my own personal oragami.

The meditation app, Insight Timer, has been a big support in this year’s practice of letting go. I listen to a guided meditation of some kind most every day. Here are two (one guided and one meditative music) that I love. I hope they are of support to you, too:

Letting Go Of The Meditator a guided meditation by Seda Uniucay – https://insig.ht/zW8JKR8fV0

The Sweet Embrace: Rest In Your Being music by Daniel Espada – https://insig.ht/uJ1rOZwgV0

Below are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

Lots of events are unfolding, friends, so before the playlists, here is all the details on what’s coming up!

Nia teaching shift ~ Loring on Wednesdays at 11am, Rachel on Tuesdays at 545pm
After teaching almost exclusively at acac for nearly 20 years, I’ve been looking for an opportunity to teach mindful movement in a healing environment. I’ve been offered the chance to move with people recovering from eating disorders and in order to do it, I will let go of the Wednesday 11am class. Starting on October 30, Loring will teach on Wednesdays at Albemarle Square so I can follow this opportunity. Jeanne’s circumstances have also shifted so starting on October 29, Rachel will be teaching the Tuesday evening class at 545pm.

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

November Nourishment at Dancing Water ~ 3 Nourishing Movement classes for $30!
As the holidays approach, nurture yourself with 3 classes of Nourishing movement at The Studio at Dancing Water. Three Thursdays, November 7, 14 and 21 from 11-12:15pm for just $30. Must be purchased by November 7!

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com).

ARTCHO 2019 ~ Saturday, November 2, 1030am-530pm
I’m honored to be part of ARTCHO 2019: an annual community art festival in at Ix Art Park in Charlottesville, Virginia (artcho.org). ARTCHO is an annual festival bringing the people of Charlottesville together to enjoy art, music, and food in a relaxed, family-friendly environment. Dozens of artists exhibit high quality artwork at prices that regular folks can afford. Local restaurants and talented musicians will keep you well-fed and entertained while you browse a broad selection of original art by Virginia’s best creatives. The festival is free and open to the public and benefiting Habitat for Humanity of Greater Charlottesville.

Book Signing and Art Demonstration at Cville Arts
Saturday, December 14, 11-12noon
Come see how Octabusy was made with an art demonstration and book signing at Cville Arts on the downtown mall!

ORDER OCTABUSY!
Support local booksellers by ordering Octabusy
at Over The Moon Bookstore in Crozet (overthemoonbookstore.com, (434) 823-1144, Anne@OvertheMoonBookstore.com)
and buy it at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

The Movement Barn offers the GYROTONIC Method
Note from Susan: I recently had the good fortune to meet, move and have a GYROTONIC session with Casey Turner. I love the circular, functional, mindful approach of this technique. And I loved doing it with a view of the mountains in a field of flowers! Please check out her beautiful offerings.
The Movement Barn is a boutique fitness studio in Charlottesville, VA offering private GYROTONIC® sessions in a picturesque setting. Located in a field of wildflowers, The Movement Barn provides a unique workout experience for people of all ages and levels of ability. The GYROTONIC® Method is designed to increase strength, agility, and range of movement. This low impact system uses flowing exercises with circular and spiral motion to open energy pathways, stimulate the nervous system, and create space in the joints. For more information, visit http://www.themovementbarn.com, email catherine@themovementbarn.com, or follow @themovementbarn on Instagram!

First Friday Freedance with Kate ~ Nov 1 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Sep 6 from 11:25 -12:25.

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Oct 21, 2019, 1045am ~ Less is More, Go With the Flow

Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
Moon Walking 5:24 Bjarno
Malawi Moonlight (Dance Version) 5:27 African Tribal Orchestra
Open Your Heart 5:46 M People
National Dobro 5:53 Afterlife
Moondance 4:33 Van Morrison
Beautiful Day 4:08 U2
I’ll Be Around 4:32 Joan Osborne
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Lydia 5:58 Tim Story

Tuesday, Oct 22, 2019, 840am ~ Less is More, Go With the Flow

Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
Moon Walking 5:24 Bjarno
Malawi Moonlight (Dance Version) 5:27 African Tribal Orchestra
Open Your Heart 5:46 M People
National Dobro 5:53 Afterlife
Moondance 4:33 Van Morrison
Beautiful Day 4:08 U2
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Lydia 5:58 Tim Story

Wednesday, Oct 23, 2019, 11am ~ Less is More, Go With the Flow

Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
Moon Walking 5:24 Bjarno
Malawi Moonlight (Dance Version) 5:27 African Tribal Orchestra
Do Your Thing 4:45 Basement Jaxx
National Dobro 5:53 Afterlife
Moondance 4:33 Van Morrison
Afronaut 5:23 Shaman’s Dream
Lemon Tree (Thievery Corporation Mix) 3:39 Herb Alpert
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Lydia 5:58 Tim Story

Thursday, Oct 24, 2019, 11am Nourishing Movement at the Studio at Dancing Water ~ Less is More, Go With the Flow

Home 6:05 Rebecca Luker
State of the Art (A.E.I.O.U.) 5:17 Jim James
Moon Walking 5:24 Bjarno
Malawi Moonlight (Dance Version) 5:27 African Tribal Orchestra
Do Your Thing 4:45 Basement Jaxx
National Dobro 5:53 Afterlife
Afronaut 5:23 Shaman’s Dream
Life Is Better With You 3:19 Michael Franti & Spearhead
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Lydia 5:58 Tim Story

FOCUS POCUS NOTE! FocusPocus is now one complete post (art, focus, playlists and announcements) all together on Thursdays! So whether you come to the blog for the art, the information, the music or the latest happenings and offerings, you are in the right place. Every Thursday, you’ll get it all. Thank you so much for being here.

This is my yoga mat.

Every time I practice on it, I draw a heart on it. When I bought it 5 years ago, I had an image of the “swarm of love” that I wanted on it and I guess I could have drawn it all at once. But that’s not the way a yoga practice goes. A practice is built in small steps and in every choice to get on the mat. Little by little, the image is coming together. One practice, one day, one pose at a time.

Life can change in a moment. We are all one phone call away from everything being utterly different. Usually, though, it’s destruction that happens that way. Accident, injury, illness, death are what usually can turn what we knew upside down.

But if we are growing something, creating something, healing something, that’s a different experience. When we are building, growing, creating, it takes lots of little choices and actions. While the intention and vision may be expansive, the progress to get there is little by little.

This week, we focused on this invitation to keep making choices, taking steps, little by little to heal, create and grow. In particular, we focused on how we use our hands and fingers impacts the whole body. Something as simple and small as crossing the middle finger over the ring finger can create openings through the chest and shoulders and help put our upper body in alignment.

We also played with the energy of each finger: thumb is nuturing, index is desire, middle is power and balance, ring is commitment, and little is boundaries and edges. Intentionally using the fingers and noticing which fingers lead our movement can have a powerful energetic impact.

I shared Pablo Neruda’s poem October Fullness, too. You can find the full and stunning text here.

Below are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

SO MUCH is happening, friends, so before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

November Nourishment at Dancing Water ~ 3 Nourishing Movement classes for $30!
As the holidays approach, nurture yourself with 3 classes of Nourishing movement at The Studio at Dancing Water. Three Thursdays, November 7, 14 and 21 from 11-12:15pm for just $30. Must be purchased by November 7!

Restorative Yoga with Octabusy: Letting Go of Doing to Restore Your Most Precious Device ~ Sunday, October 13, 4-6:30pm at The Studio at Dancing Water – 1 SPACE LEFT
What better way to celebrate the release of my book, Octabusy: Letting Go in a Sea of Doing, than an afternoon of deep restorative yoga, a reading and signing of the book, and some refreshment? Join me and my teacher, Shandoah Goldman for a recuperative practice for anyone who needs another coffee, rests only while sleeping, are healing anything, need permission to do nothing, or feel that your energy is running low. You’ll also receive a copy of the book (signed however you’d like ~ and you’ll also be able to buy additional copies of the book at 25% off!).
Shandoah’s guidance will help you recharge your body’s batteries and slow down your nervous system through restorative yoga, shiatsu pressure points, visualizations and breathing techniques. We will use bolsters, blankets and blocks designed to bring your body into postures which access the parasympathetic nervous system and give you the permission for deep rest rather than ‘stretch.’ Prepare to come back to neutral with an energized readiness. Please bring socks, a long sleeve shirt and an extra layer.
I’ll read some from the book and offer tea and refreshment to fill out this truly psychosomatic experience that will leave you restored, recharged and rested. $65 with signed copy of Octabusy. Space is limited, please register here. http://www.susanmcculley.com/shop/restorative-yoga-with-octabusy-letting-go-of-doing-to-restore-your-most-precious-device

Octobusy Launch Celebration at New Dominion Bookshop ~ Saturday, October 19, 7-8pm
I’m thrilled to be celebrating the release of my new book, Octabusy: How to Let Go in a Sea of Doing at the wonderful New Dominion Bookshop on the Charlottesville downtown mall on Saturday evening, October 19 from 7-8pm. I’ll read a little, talk a little, sign a little, snack and do a happy dance! You can get the information here and here and if you can’t be there, you CAN preorder from NDB!

Saturday October 26, 9-12noon – Nourishing the Nervous System with Mindful Movement ~ CLASS IS FULL & WAITING LIST AVAILABLE
NOTE from Susan: I am thrilled, honored, excited to welcome Emily Wright to teach at Dancing Water. She is an extraordinary, approachable, gifted teacher. I can’t wait to do this with her. Will you join me?
The body is a central portal to nervous system regulation. When we are regulated and integrated, we have the capacity to be our most awake, available, creative, curious, flexible selves. Using a blend of guided movement work, journaling, visual art-making, poetry, and mindfulness practices, participants will explore states of autonomic nervous system regulation as a means to establish safe, nourishing connections to ourselves, each other, and the natural world.
About the instructor: Emily Wright, MFA, PhD, is a movement educator, author, and practitioner. She offers classes and workshops in functional movement, contact improvisation, and intergenerational community dance informed by her extensive background in dance and other somatic disciplines.

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. Whether you’re interested in Shandoah Goldman’s Restorative Yoga + Octabusy book celebration on Oct 13 or Nourishing Movement classes with me on Thursday mornings at 11am, we can help with any of them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com) .

The Movement Barn offers the GYROTONIC Method
Note from Susan: I recently had the good fortune to meet, move and have a GYROTONIC session with Casey Turner. I love the circular, functional, mindful approach of this technique. And I loved doing it with a view of the mountains in a field of flowers! Please check out her beautiful offerings.
The Movement Barn is a boutique fitness studio in Charlottesville, VA offering private GYROTONIC® sessions in a picturesque setting. Located in a field of wildflowers, The Movement Barn provides a unique workout experience for people of all ages and levels of ability. The GYROTONIC® Method is designed to increase strength, agility, and range of movement. This low impact system uses flowing exercises with circular and spiral motion to open energy pathways, stimulate the nervous system, and create space in the joints. For more information, visit http://www.themovementbarn.com, email catherine@themovementbarn.com, or follow @themovementbarn on Instagram!

First Friday Freedance with Kate ~ Nov 1 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Sep 6 from 11:25 -12:25.

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Oct 7, 2019, 1045am ~ Little by Little: Hands, Fingers & Posture

Philadelphia 7:10 Parachute
One Step Closer To You 4:41 Michael Franti & Spearhead
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Bayami (Extended Dance Remix) 6:11 Ganga Giri
Welcome to the Journey 5:04 Cybertribe
Wrapped Around Your Finger 5:14 The Police
Hanuman 3:43 Rodrigo y Gabriela
Steppin Out 3:44 Kaskade
Little By Little 5:30 Groove Armada
Feelin’ Good 4:21 The Pussycat Dolls
Journey Into Stillness 4:41 Gary Stroutsos

Tuesday, Oct 8, 2019, 840am ~ Little by Little: Hands, Fingers & Posture

Philadelphia 7:10 Parachute
One Step Closer To You 4:41 Michael Franti & Spearhead
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Bayami (Extended Dance Remix) 6:11 Ganga Giri
Wrapped Around Your Finger 5:14 The Police
Hanuman 3:43 Rodrigo y Gabriela
Steppin Out 3:44 Kaskade
Little By Little 5:30 Groove Armada
Feelin’ Good 4:21 The Pussycat Dolls
Journey Into Stillness 4:41 Gary Stroutsos

Wednesday, Oct 9, 2019, 11am ~ Little by Little: Hands, Fingers & Posture

Philadelphia 7:10 Parachute
One Step Closer To You 4:41 Michael Franti & Spearhead
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
In Caelum Fero 7:49 Adiemus/London Philharmonic Orchestra/Miriam Stockley
BOOM 2:45 X Ambassadors
Wrapped Around Your Finger 5:14 The Police
With My Own 2 Hands 4:37 Ben Harper
Little By Little 5:30 Groove Armada
Subtle Body 7:02 Wayne Jones

Thursday, Oct 10, 2019, 11am Nourishing Movement at the Studio at Dancing Water ~ Little by Little: Hands, Fingers & Posture

Beautiful World (Instrumental) 7:15 MRJ
Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
One Step Closer To You 4:41 Michael Franti & Spearhead
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Bayami (Extended Dance Remix) 6:11 Ganga Giri
Hanuman 3:43 Rodrigo y Gabriela
Wrapped Around Your Finger 5:14 The Police
With My Own 2 Hands 4:37 Ben Harper
Little By Little 5:30 Groove Armada
Journey Into Stillness 4:41 Gary Stroutsos

FOCUS POCUS NOTE! As you may have noticed, I’ve been rolling the two weekly FocusPocus posts (art and content on Sundays, playlists and announcements on Thursdays) into one complete post. So whether you come to the blog for the art, the information, the music or the latest happenings and offerings, you are in the right place. Every Thursday, you’ll get it all. Thank you so much for being here.

Multitasking. It’s an idea that I have snuggled up to affectionately for years. It never was a relationship that loved me back, though. Even before I learned that the human brain cannot do more than one thing at a time, multitasking always leaves me feeling scattered, jangled and incomplete.

When I was writing my book, Octabusy: How to Let Go in a Sea of Doing, I thought I was being terribly clever to choose an octopus as the main character in my fable about the cultural norm of busyness. What could be a better poster child for doing many things at once than an eight-armed creature?

When I was nearly finished with the book, I read Sy Montgomery’s Soul of an Octopus and learned that an octopus’s nervous system is distributed through its arms and therefore actually can effectively multitask. Gah.

My mistake notwithstanding, the human lesson remains. And in the book, the Sea Turtle is the teacher who reminds Octabusy about the wisdom of doing one thing at a time. She invites the practice of creating space around what we choose to do by pausing, relaxing and then doing.

Below are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

SO MUCH is happening, friends, so before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

Restorative Yoga with Octabusy: Letting Go of Doing to Restore Your Most Precious Device ~ Sunday, October 13, 4-6:30pm at The Studio at Dancing Water – JUST 3 SPACES LEFT
What better way to celebrate the release of my book, Octabusy: Letting Go in a Sea of Doing, than an afternoon of deep restorative yoga, a reading and signing of the book, and some refreshment? Join me and my teacher, Shandoah Goldman for a recuperative practice for anyone who needs another coffee, rests only while sleeping, are healing anything, need permission to do nothing, or feel that your energy is running low. You’ll also receive a copy of the book (signed however you’d like ~ and you’ll also be able to buy additional copies of the book at 25% off!).
Shandoah’s guidance will help you recharge your body’s batteries and slow down your nervous system through restorative yoga, shiatsu pressure points, visualizations and breathing techniques. We will use bolsters, blankets and blocks designed to bring your body into postures which access the parasympathetic nervous system and give you the permission for deep rest rather than ‘stretch.’ Prepare to come back to neutral with an energized readiness. Please bring socks, a long sleeve shirt and an extra layer.
I’ll read some from the book and offer tea and refreshment to fill out this truly psychosomatic experience that will leave you restored, recharged and rested. $65 with signed copy of Octabusy. Space is limited, please register here.

Octobusy Launch Celebration at New Dominion Bookshop ~ Saturday, October 19, 7-8pm
I’m thrilled to be celebrating the release of my new book, Octabusy: How to Let Go in a Sea of Doing at the wonderful New Dominion Bookshop on the Charlottesville downtown mall on Saturday evening, October 19 from 7-8pm. I’ll read a little, talk a little, sign a little, snack and do a happy dance! You can get the information here and here and if you can’t be there, you CAN preorder from NDB!

Saturday October 26, 9-12noon – Nourishing the Nervous System with Mindful Movement ~ CLASS IS FULL & WAITING LIST AVAILABLE
NOTE from Susan: I am thrilled, honored, excited to welcome Emily Wright to teach at Dancing Water. She is an extraordinary, approachable, gifted teacher. I can’t wait to do this with her. Will you join me?
The body is a central portal to nervous system regulation. When we are regulated and integrated, we have the capacity to be our most awake, available, creative, curious, flexible selves. Using a blend of guided movement work, journaling, visual art-making, poetry, and mindfulness practices, participants will explore states of autonomic nervous system regulation as a means to establish safe, nourishing connections to ourselves, each other, and the natural world.
About the instructor:
Emily Wright, MFA, PhD, is a movement educator, author, and practitioner. She offers classes and workshops in functional movement, contact improvisation, and intergenerational community dance informed by her extensive background in dance and other somatic disciplines.

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. Whether you’re interested in Shandoah Goldman’s Restorative Yoga + Octabusy book celebration on Oct 13 or Nourishing Movement classes with me on Thursday mornings at 11am, we can help with any of them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com) .

The Movement Barn offers the GYROTONIC Method
Note from Susan: I recently had the good fortune to meet, move and have a GYROTONIC session with Casey Turner. I love the circular, functional, mindful approach of this technique. And I loved doing it with a view of the mountains in a field of flowers! Please check out her beautiful offerings.
The Movement Barn is a boutique fitness studio in Charlottesville, VA offering private GYROTONIC® sessions in a picturesque setting. Located in a field of wildflowers, The Movement Barn provides a unique workout experience for people of all ages and levels of ability. The GYROTONIC® Method is designed to increase strength, agility, and range of movement. This low impact system uses flowing exercises with circular and spiral motion to open energy pathways, stimulate the nervous system, and create space in the joints. For more information, visit http://www.themovementbarn.com, email catherine@themovementbarn.com, or follow @themovementbarn on Instagram!

First Friday Freedance with Kate ~ Oct 4 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Sep 6 from 11:25 -12:25.

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Sep 30, 2019, 1045am ~ One Thing at a Time: Pause. Relax. Do.

Breathe In (feat. Wafia) 3:20 Japanese Wallpaper
From Mumbai 7:20 Sebastian Taylor
Isla De La Piedra 5:05 Phontaine
Mussiki é (Jungle Mix) 7:11 Miango
Mundian to Bach Ke 3:46 Panjabi MC
Desert Days 5:31 John Kelley
Inner Membrane 5:19 Govinda
Since Supernatural 4:32 Governor Washington/Melky Jean/Santana
Finally Moving 4:38 Pretty Lights
Melt 5:13 Leftfield
Peace 4:05 George Winston

Tuesday, Oct 1, 2019, 840am ~ One Thing at a Time: Pause. Relax. Do.

Breathe In (feat. Wafia) 3:20 Japanese Wallpaper
From Mumbai 7:20 Sebastian Taylor
Isla De La Piedra 5:05 Phontaine
Mussiki é (Jungle Mix) 7:11 Miango
Mundian to Bach Ke 3:46 Panjabi MC
Desert Days 5:31 John Kelley
Inner Membrane 5:19 Govinda
Finally Moving 4:38 Pretty Lights
Melt 5:13 Leftfield
Peace 4:05 George Winston

Wednesday, Oct 2, 2019, 11am ~ One Thing at a Time: Pause. Relax. Do.

Breathe In (feat. Wafia) 3:20 Japanese Wallpaper
Terrapin 4:31 Bonobo
From Mumbai 7:20 Sebastian Taylor
Souk Rok 5:25 Ranu Raraku
Mussiki é (Jungle Mix) 7:11 Miango
The Dream of the Blue Turtles/Demolition Man 6:09 Sting
Desert Days 5:31 John Kelley
Inner Membrane 5:19 Govinda
One Of These Things First 4:49 Nick Drake
Sea Turtle 3:41 Balos Hideaway
Melt 5:13 Leftfield
Peace 4:05 George Winston

Thursday, Oct 3, 2019, 11am Nourishing Movement at the Studio at Dancing Water ~ One Thing at a Time: Pause. Relax. Do.

Breathe In (feat. Wafia) 3:20 Japanese Wallpaper
Terrapin 4:31 Bonobo
From Mumbai 7:20 Sebastian Taylor
Sea Turtle 3:41 Balos Hideaway
Gonna Be [Ben Human Remix] 4:10 Mo’ Horizons
Mussiki é (Jungle Mix) 7:11 Miango
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Desert Days 5:31 John Kelley
Grateful 3:54 Nimesh Patel & Daniel Nahmod
Moon Walking 5:24 Bjarno
Feel Your Body Float 7:29 Anuvida & Nik Tynhall

Saturday, Oct 5, 2019, 9am ~ Guest Teach for Anne

Out Of Town 5:20 Cantoma
Leaving Babylon 6:42 Bluetech
Back Home 5:19 Fishtank
In This Love Together 5:12 Michael Bernard Beckwith
BOOM 2:45 X Ambassadors
Shadowman 6:36 Afro Celt Sound System
Hermes 4:08 Santana
Gold Dust Woman 5:02 Fleetwood Mac
Stand Up 3:41 Sugarland
Gravity 4:06 John Mayer
Lavender Hill 4:33 Lex van Someren
Ascension 4:52 Lex van Someren

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