One Thing: Art, Insights, Music & What’s Happening ~ Aug 26 – 29, 2019

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 week on Thursdays, you’ll get it all. Thank you so much for being here.

The world is big and full of everything. So much is happening and most of it feels chaotic and cataclysmic. What can I possibly do that would make a difference? (I wrote a Facebook essay/post about what has been on my mind and heart about this. You can read it here.)

Our lives are big and full of everything. So much is happening. It can be joyful and exciting and terrifying and crazy. When I was a kid, I thought adults always knew what to do. Now I’m adult (and have been one for a while), I know that adults are just kids in a bigger outfit.

When I feel overwhelmed, when the project feels unwieldy, when I don’t know what to do. When I think that whatever I do doesn’t matter, when I feel myself zoning out or numbing out, I do my best to pause, to breathe. Then ask: what’s one thing I could do? What’s one step I could take? What’s one choice that would move me in the direction I want to go? As Glennon Doyle said, “Just do the next right thing one thing at a time. That’ll take you all the way home.”

Life is big. It takes courage to be making our way through it. And in every moment, just breathe and do one thing.

Here’s an interesting question from James Clear, author of Atomic Habits,

Can my current habits carry me to my desired future?

And here’s a quote that’s been helping me this week from basketball great, John Wooden,

“Do not let what you cannot do interfere with what you can do.”

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!

And friends, I am always ALWAYS looking for new music. Do you have a song that you love to move to or that moves you? I’d love to know what it is! Please respond in the comments below or email me at!

Before the playlists, here is the scoop on a whole slew of great things happening this summer!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings ~~ 9am on Aug 29 and 11am in September and beyond!
Nourishing Movement classes with Susan on Thursdays at 9am on Aug 29 and in September and on, at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to 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 and via email when you sign up!

Labor Day Nia with Susan at acac Albemarle Square ~ Monday, September 2, 1045-12noon
It’s Labor Day on September 2! As summer winds down and life transitions toward fall, please join Susan for nourishing mindful movement at her regular class time and place on Labor Day: Monday, September 2, 1045-12noon at acac Albemarle Square.

Guest Teaching for Jeanne! ~ Thur, September 5, 840-940am acac downtown
I’m delighted to be jumping in to teach for Jeanne on Thursday morning next week! An extra opportunity to move together!

Nia Jam: Balance is a Verb ~ Saturday, September 21, 1230-145pm at acac Albemarle Square Studio A with Susan & Jeanne (No Nia 101 and class will start at 1230!)
Balance isn’t something we have, it’s something we do. Balance is a constant dance of push and pull, squeeze and release, reach and root. In our fall equinox jam, we’ll focus on balance in the body and in particular in shoulders and hips. Jeanne & Susan will play with all the balances that happen between upper/lower, left/right, front/back, diagonal lines as well as fast/slow, challenge/recuperation, sharp/fluid and everything in between. Please note that there will be no Nia 101 and that the jam will begin at 1230! And don’t forget, you can bring a friend for FREE so grab a buddy and join us!

Saturday September 28, 9-12noon – Moving & Writing with Light: Nourishing Body & Eyes with Susan & Rebecca
Susan & Rebecca offer a morning to expand your perspective on two things that everybody has: a body and a smartphone. The word “photography” means “writing with light.” A photo isn’t a copy of something— it’s a story written *by light*! And light is weaving stories all around us, all the time. Using the simple cameras that we all carry —the ones in our phones! — we’ll play with the stories of light around us and experience how changing our perspectives can change everything. Susan will weave movement and mindfulness into the morning to practice being with light & shadow. No experience in photography or movement needed, just bring a phone or tablet with a built-in camera and your body. No experience with movement or photography is needed or expected. If you like, from 12-2pm, bring a lunch and savor it on the porch, on the bench overlooking the river or on a rock in the middle of it. $75. Register at

Saturday October 26, 9-12noon – Nourishing the Nervous System with Mindful Movement
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.

Nia resumes in Studio A at acac downtown
Nia is back in Studio A at acac downtown:
Mondays 4:15–5:15pm ~ Rachel
Wednesdays 6-7pm ~ Jeanne
Fridays 9-10:10am ~ Loring
Saturdays 9-10:10am ~ Anne
Sundays 3:30-4:30pm ~ Anne
at acac Albemarle Square, Tuesdays 12-1pm Nia Moving to Heal ~ Rachel (starting Sept 3)

Decoding Your Body’s Wisdom ~ Video Series with Cecily Armstrong
Over the past few years I’ve been inspired and energized by the teaching and guidance of Cecily Armstrong. She is so generous with her offerings ~ her latest is a three-part video workshop Decoding Your Body’s Wisdom. If you’ve ever felt confused about how best to nourish yourself and live your healthiest, happiest life, Cecily offers amazing insights. You can sign up for the video series here. And/or you can get access to a longer 1-hour on-line workshop with Cecily here!

Decoding Your Body’s Wisdom [optin]

First Friday Freedance with Kate ~ Sep 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, Aug 26, 2019, 1045am ~ One Thing

Helpless 4:15 K.D. Lang
Little By Little 5:30 Groove Armada
A Go Go (Boozoo Bajou Mix) 5:47 Truby Trio
Galactivation 4:41 Shakatura
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Blue 6:29 LaTour
Riding the Waves 6:35 Afro Celt Sound System
Better Man 5:21 Playing For Change
Windmills Of Your Mind 4:17 Sting
One Step Closer To You 4:41 Michael Franti & Spearhead
The Essence One 3:24 Jeroen Elfferich

Tuesday, Aug 27, 2019, 840am ~ One Thing

Helpless 4:15 K.D. Lang
Little By Little 5:30 Groove Armada
A Go Go (Boozoo Bajou Mix) 5:47 Truby Trio
Galactivation 4:41 Shakatura
Blue 6:29 LaTour
Riding the Waves 6:35 Afro Celt Sound System
Better Man 5:21 Playing For Change
Windmills Of Your Mind 4:17 Sting
One Step Closer To You 4:41 Michael Franti & Spearhead
The Essence One 3:24 Jeroen Elfferich

Wednesday, Aug 28, 2019, 11am ~ One Thing

Thursday, Aug 29, 2019, 9am Nourishing Movement at the Studio at Dancing Water ~ One Thing


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.
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!

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