Susan’s Playlist Jun 9 – 12, 2014 ~ Savoring…Step by Step

prayer flags and globes 002This savoring practice makes for some juicy dancing, I must say.

Which is cool since I have a bunch of extra classes next week: Nia & Meditation on Friday, Jun 20 at 6pm, subbing for Anne at 9am on Saturday, Jun 21 and then the Summer Solstice Jam on Saturday, Jun 21 at 5pm (see below for deets including how to RSVP for the Jam ~ whether you’re a member or not!).

A couple of highlights from the week:

This came out of my mouth: Be light but strong. Be like aluminium.

This is on one of the Michael Franti prayer flags: Magic Will Happen

This was published this week: Fall On Me by Melissa Sarno

This is what someone quoted after class on Thursday:
“I find letters from God dropt in the street, and every one is sign’d by God’s name, And I leave them where they are, for I know that wheresoe’er I go, Others will punctually come for ever and ever.” ~ Walt Whitman from Song of Myself

This is my new favorite birthday song: Life is Better with You by Michael Franti & Spearhead

Because it is. Life is better with you.

Dance on. Shine on.

Susan sig

Join our project of gratitude and invitation to Michael Franti, an artist whose music helps us come alive…
michael franti and sara

Michael Franti’s music is is full of love and joy, playfulness and support, kindness and hope. The Nia and yoga communities of Charlottesville invite Michael Franti & Spearhead to come dance, practice, sing and play with us! His art makes a difference and we want him to know that… and to come play with us!
By way of thanks and invitation to come to Charlottesville, we are making a strand of community-created prayer flags that we will hand-deliver to Michael Franti in July! You can be part of the prayer flag invitation. It’s easy!
1. Take any piece of fabric approximately 10 inches square (Susan will have some to share at her classes, and there will be some at Hot Yoga Charlottesville).
2. Decorate it with your personal expression of gratitude and invitation to Michael Franti to come to Charlottesville to dance, sing, yoga and play! You can draw or paint it, embroider it: just express your gratitude for his music and your desire for him to come play with us! (Just leave the top 1-2 inches free so we can attach it to the prayer flag strand!)
2a. If your heart is willing but time or inspiration short, we also have templates you can use and ready-made flags that you can sign and add to the strand!
3. Return your flag to Susan or to Hot Yoga Charlottesville by July 1. Our Seamstress Artist, Rebecca George, will put them all together in a long string of prayer flags, and Sara Marks will hand-deliver it to Michael Franti when she sees him in concert in July!

I will provide information about the project here on my blog. You can also join the Facebook Group “Michael Franti to Cville” for updates and information. Please be part of this expression of gratitude and welcome! Invite friends and family and lovers of music and movement to join us! The more the better!

Monday, Jun 9, 2014, 1045am ~ Savoring…Step by Step

Aquarius 4:48 Hair, the Musical / Renn Woods
What I Got 3:21 Gift Of Gab, Michael Franti & Spearhead
When Doves Cry 4:04 The Be Good Tanyas
Don’t Say 5:47 Deep Dive Corp.
Qalanderi 6:55 Cheb I Sabbah
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Reconfluenced 6:19 Bob Holroyd
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
One Step Closer To You 4:41 Michael Franti & Spearhead
27 Words 4:23 Bob Holroyd

Tuesday, Jun 10, 2014, 9am ~ Savoring…Step by Step (Carlos Rosas’ Birthday)

Cookie 5:03 Candy Dulfer from Girls Night Out
Nourah 6:51 Makyo from Canta
Palais Mascotte 5:47 Patrick Duvoisin from Aya
A Little Bit Of Riddim (Featuring Cherine Anderson) 4:19 Michael Franti with choreography by Carlos
Come With Us 4:58 Chemical Brothers from Sky Dancing
Dancing is Important 5:37 Moodswings from Miracle
Adouma 4:29 Angelique Kidjo from Agolo
Inner Membrane 5:19 Govinda from Sexi
Cantaloop 4:38 US3 frpm Fantasia
Dark Waters 4:35 Bob Holroyd from AO
Weaving (Featuring Suzanne Sterling) 7:11 Alex Alcyone from Cadence

Wednesday, Jun 11, 2014, 1055am ~ Savoring…Step by Step

Healing Senses 8:27 Parijat
Marisi 6:33 Cantoma
Survivor 3:49 Destiny’s Child
Stronger (What Doesn’t Kill You) 3:42 Kelly Clarkson
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane
Sometimes 4:06 Michael Franti & Spearhead
Just Say Yes 4:41 Snow Patrol
Colour In My Name (Featuring Precise) 6:08 Spiral System
Have a Little Faith 3:54 Michael Franti & Spearhead
Beautiful 4:06 India.Arie

Thursday, Jun 12, 2014, 9am ~ Savoring…Step by Step (Candace’s do-over birthday)

The Day After Everything Changed 4:30 Ellis Paul
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Don’t Say 5:47 Deep Dive Corp.
What Do You Say 5:00 Haley
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Drop It Low 3:45 Kat DeLuna
The Thing That Helps Me Get Through 4:35 Michael Franti & Spearhead
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Life Is Better With You 3:19 Michael Franti & Spearhead
And She Was 3:39 Talking Heads
What a Year for a New Year 4:06 Dan Wilson
Shanti (Peace Out) 6:59 MC Yogi

Two Upcoming No-Membership-Required-Anywhere Classes in June ~

Friday, June 20, 6-730pm ~ Nia and Meditation at Buck Mountain Episcopal Church in Earlysville

On Friday, June 20, from 6 to 7:30 p.m., the Buck Mountain Health and Wellness Committee will host a Nia and meditation experience. Black-Belt Nia instructor Susan McCulley will lead the Nia practice. We’ll be moving but, as we move, we will relax our busy minds, energize our bodies, and open to Spirit. The movements will be meditative and healing. No skill is required. Nia is for everyBody — male and female, young and old, fit and not-so-much. Following Nia, Reverend Connie Clark will lead a meditation to relax and open to whatever quietude has to offer. Donations (suggested $15) go to the Buck Mountain Health and Wellness Ministry.

Saturday, June 21, 5-615pm at ACAC Downtown ~ Nia Jam with Adrienne, Mary Linn and Susan

As part of a club-wide solstice celebration*, we’ll be teaching a special Saturday evening Jam with a reception on the rooftop deck afterwards (weather permitting, of course).
Members (including instructors!) can bring a guest for free, so grab a friend and be part of the celebration of summer!
RSVP before June 15th Non members welcome
Register by email to or acac downtown member services 434.984.3800

The Nia Jam is part of a larger Summer Solstice Celebration at acac downtown:
Date Saturday 6/21/14
Time 5pm-8:30pm
Location-Studio A, C, and G
Classes are 5:00-6:15
Nia Jam in studio G with Susan M, Mary Linn B, and Adrienne.
Yin Yoga in MB A with Marla C.
Vinyasa Yoga in MB C with Hilary S.
The movie Yoga Woman showing in studio A at 6:45pm
Light refreshments
RSVP before June 15th Non members welcome
Register by email to or acac downtown member services 434.984.3800


We’re excited to support a weekend of classes and workshops with Nia Trainer, Julie Wylie, July 18-20 and then a Nia White Belt training September 16-22. Events will include lots of things for everyBODY as well as for belts wanting to reconnect to the principles and practices. More info coming soon. For now, mark your calendar!


For more information about Nia and this rich system of training and learning? Everything Nia is at…

If you’re traveling or moving, you can find a teacher or classes wherever you’re going. (Janice found a class in Prague!)

Interested in teaching or deepening your practice? Check out the Nia White Belt Training. There is one planned in Charlottesville in September (see above) and lots of other places, too.

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