Soothing the Nervous System: Squeeze & Release ~ Nov 18 – 21, 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 Solstice are challenging for me: the darkness and cold creeping in, the cultural frenzy of shopping and eating and jingling leaves 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 focused on the simple movements of squeeze and release. Even the simplest creatures (think of little water bugs, caterpillars, worms) squeeze and release. All parts of our bodies (think of heart and lungs and esophagus and muscles) squeeze and release.

In our modern human lives, though, we can get stuck in stressful patterns. We can squeeze in and just keep squeezing, creating chronic tension and holding patterns that create disfunction, discomfort and injury. We can release and just keep releasing, collapsing and closing down.

In your body and in your life, which way do you tend to go? Do you brace and contract and walk through the world as the strong one? Do you accommodate and contort and walk through the world as the super-flexy one?

Creating health is a creating an integrated balance of fully squeezing and then fully releasing. Pulling energy in with strength and letting it go with flexibility.

Do it right now. Wherever you are. Squeeze in tight. You can use your hands to squeeze and then expand to let all your muscles hug into the bones. Then let go. Really release and let go completely. See what it feels like to let yourself feel both and then feel the balance that emerges. I’d love to hear about your experience

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, Decmeber 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
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.

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

Monday, Nov 18, 2019, 1045am ~ Soothing the Nervous System: Squeeze & Release

(after my teaching bag was stolen out of my car one hour before class we danced to this playlist: originally Feb 2 2006 playlist provided at the last minute by Becky Trexler!!)
Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
The Hush 5:24 Rae & Christian
Journeyman – AO 6:41 Bob Holroyd
Silk Road 8:00 Kitaro
Spellbound 5:43 Rae & Christian
Open Your Heart 5:46 M People
Freedom 4:29 Nicole C. Mullen
Don’t Wait Too Long 3:10 Madeleine Peyroux
Ascension 4:52 Lex van Someren

Tuesday, Nov 19, 2019, 840am ~ Soothing the Nervous System: Squeeze & Release

Damascus 2:03 Conjure One Feat. Chemda
Down To Earth 5:59 Peter Gabriel
Breathe 4:12 Blue Stone
Water Down the Ganges 7:10 Prem Joshua & Manish Vyas
Freedom 2:50 Tyrone Wells
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Knock On Wood 4:13 Safri Duo
Fly 3:33 Bart Hafeman
Amma 6:26 James Asher & Sivamani
Dust in the Wind 3:30 Daughter Darling
Give Me Strength 4:03 Sally Taylor
Jai Radha Madhav 6:27 Deva Premal

Thursday, Nov 21, 2019, 11am ~ Nourishing Movement at the Studio at Dancing Water ~ Soothing the Nervous System: Squeeze & Release

Stretching My Molecules (feat. Al Agami & Hush Forever) 8:30 Mashti & Deep Dive Corp.
Down To Earth 5:59 Peter Gabriel
Breathe 4:12 Blue Stone
Water Down the Ganges 7:10 Prem Joshua & Manish Vyas
Freedom 2:50 Tyrone Wells
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Knock On Wood 4:13 Safri Duo
Fly 3:33 Bart Hafeman
Amma 6:26 James Asher & Sivamani
Dust in the Wind 3:30 Daughter Darling
Give Me Strength 4:03 Sally Taylor
Jai Radha Madhav 6:27 Deva Premal

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