Soothing the Nervous System: Ground & Orient ~ Nov 11 – 14, 2019 ~ Focus, Music and More

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

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