Lagging Measure of Habits ~ Jan 20-23, 2020 ~ 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.

Nearly half of everything you do every day is habit. Knowing what your habits are, then and making conscious choices about those habits is incredibly powerful. James Clear writes eloquently about habit and he says this:

Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat. – James Clear, Atomic Habits

Step back and look at any part of your life and follow the thread back to the habits that led to where you are now.

Businessman and motivational speaker, T. H. Eker speaks to the power of habit in regards to our financial health:

You must acquire the habits and skills of managing a small amount of money before you can have a large amount. Remember, we are creatures of habit and, therefore, the habit of managing your money is more important than the amount.

The same approach is true for any aspect of our lives: habit lays the groundwork for health – or lack thereof. Are there any parts of your life that you would like to shift in some way? What if instead of focusing on the goals, you focused on the habits, small or big, that move you toward those goals. If you want to get leaner, make a habit of eating more nutrient rich, lower calorie dense foods. Want to improve your strength? Make a habit of pushing, pulling, lifting and otherwise using your muscles (Note that this does not necessarily mean to lift weights at the gym. It could be pushing your body weight, carrying groceries instead of using a cart, picking up your grandkids, etc.) Want to improve your relationships? Practice the habit of accepting the bid! LINK

What is true for us individually and personally is true for groups of people, organizations and countries. It’s worth looking carefully at the habits we have as a culture and a society. Are we willing to look at the white-centered, male-centered, hetero-centered, able bodied-centered, money-centered (what else? Tell me what you notice about our societal habits!) culture that we all swim in? What if we stop over-looking the bullying, the jokes, the assumptions and start questioning our cultural habits?

I’ll give the last word on this to James Clear:

New goals don’t deliver new results. New lifestyles do. And a lifestyle is not an outcome, it is a process. For this reason, all of your energy should go into building better habits, not chasing better results.

Here 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!

There are THINGS happening, you guys! 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!

Four Thursdays of Nourishing Movement Classes at the Studio at Dancing Water in February!
Let the love flow in February! Four Nourishing Movement classes on Thursdays, Feb 6, 13, 20 and 27 from 11am-1215pm for just $40. Put pleasure and movement and yourself on the top of your list. Go here to join us!
http://www.susanmcculley.com/shop/february-nourishing-movement-classes-4-thursdays-for-40

Plant-Based Cooking Class on Monday, February 3, 6-8pm
This is something I’ve been wanting to do for years: I am excited to be leading a plant-based, whole-food cooking class in collaboration with the Charlottesville Climate Collaborative on Monday, Feb 3, 6-8pm at Bread & Roses at Trinity Episcopal Church off Preston Avenue in Charlottesville! We will be preparing a simple, versatile, delicious, fun, whole food, plant based meal and sharing it together while talking about easy ways of giving plants a bigger place on our plates. Our class will introduce the concept of the Buddha Bowl – a nourishing, plant-based meal that is essentially a little bite of everything. The Buddha Bowl is a one-stop shop for proteins, grains, and veggies. It’s also super versatile – break it down for picky eaters or dress it up with sauces to impress your dinner guests. You can also prepare ingredients ahead of time and then repurpose for multiple weekday meals.
Space limited to 10 participants so please register by sending an email to andrea@cvilleclimate.org and submitting a $10 donation here: https://www.cvilleclimate.org/donation-page Can’t wait to share a meal with you!

Full Moon Restorative Yoga with Shandoah ~ Moonday, February 10, 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.
TWO SPOTS LEFT!
Monday (Moonday!), February 10, 430-6pm at The Studio at Dancing Water, $30 or $25 if registered before February 1. (Mark Your Calendar: Upcoming Full Moon class will be on March 9!)

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).

First Friday Freedance with Kate ~ Feb 7 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, Feb 7 from 11:25 -12:25.

Resetting & Balancing the Nervous System with Mindful Practices & Herbal Nourishment: Book Signing and Workshop with Susan & Heather ~ Saturday, February 29, 2020 ~ 10am-12pm at Nourish Louisa
“Stop the glorification of busy….It is OK not to be busy. Repeat this with me: it is OK not to be busy.” ~ Joshua Becker
Mid-winter is the perfect time to look inward at the rush and tumble of our days and practice ways of reconnecting and restoring our frazzled nervous systems. Join teacher and artist Susan McCulley and Clinical Herbalist Heather Wetzel to explore a realignment of our busy, over-scheduled days at the beautiful Nourish Louisa shop (http://www.nourishlouisa.com/) at 205 W. Main Street, Louisa, VA 23093
10:00-11:00: Book signing and conversation about the counter cultural choice for presence and less busyness with Susan, author of Octabusy: How to Let Go in a Sea of Doing. Come talk with Susan, watch an art demonstration, and have a cup of something warm.
11:00 – 12:00: Susan and Heather will present a short workshop focusing on re-balancing body, mind, and spirit using mindfulness life hacks and herbal strategies for moving from the habitual responses of our nervous system’s “fright, flight, or freeze” reactions into a more balanced, flowing, and peaceful state of “rest and digest.”. Topics include:
· How to support yourself to be more centered, calm and relaxed.
· Physical and mindful practices that can bring you back to center and be done anywhere, no matter what is happening around you.
· Tastings (including recipes) of tried and true adaptogenic herbal preparations to enhance your resilience to stress
· New ideas to support and encourage graceful adaptation to change and less reactive to stress
· Plus we’ll have time for your questions and to talk about the issues you are facing!
We all need encouragement and new ideas to support us as we move through our fast-paced, stress-ridden world. Reserve your seat now as space is limited! Sign up at http://www.nourishlouisa.com/! Saturday, February 29, 2020 ~ 10am-12pm ~ $15 ~ includes lunch and small drink of your choice / Limited to 12 participants.

Interview about Octabusy & Other Things on Lisa Jakub’s Embrace Your Weird podcast!
It was my honor and pleasure to have a conversation with Lisa Jakub about the seduction of busyness and ways of navigating it on her fantastic podcast, Embrace Your Weird. Please listen, share, review and spread the word! Go here to check it out!

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
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!)

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

Monday, Jan 20, 2020, 1045am ~ Lagging Measure of Habits ~ MLK Day

Blackbird 3:09 Dionne Farris
Sol Tapado 3:52 Thievery Corporation
Marisi 6:33 Cantoma
You Might Die Trying 4:44 Dave Matthews Band
Pride (In The Name Of Love) 4:27 U2
The Paris Swing Box 5:24 Parov Stelar
One Billion Hands 4:05 Lourds Lane
Woke Up This Morning 3:55 Ruthie Foster
Spiritual High, Pt. 3 5:14 Moodswings
Lovetown 5:29 Peter Gabriel
Love Rescue Me 3:48 Playing For Change
MLK 2:34 U2
First Impressions 4:08 Yo Yo Ma, Mark O’Connor, Edgar Meyer

Tuesday, Jan 21, 2020, 840am ~ Lagging Measure of Habits

Blackbird 3:09 Dionne Farris
Sol Tapado 3:52 Thievery Corporation
You Might Die Trying 4:44 Dave Matthews Band
Pride (In The Name Of Love) 4:27 U2
The Paris Swing Box 5:24 Parov Stelar
One Billion Hands 4:05 Lourds Lane
Woke Up This Morning 3:55 Ruthie Foster
Spiritual High, Pt. 3 5:14 Moodswings
Lovetown 5:29 Peter Gabriel
Love Rescue Me 3:48 Playing For Change
MLK 2:34 U2
First Impressions 4:08 Yo Yo Ma, Mark O’Connor, Edgar Meyer

Thursday, Jan 23, 2020, 11am at the Studio at Dancing Water ~ Lagging Measure of Habits

Innerbloom 9:38 RÜFÜS DU SOL
Blackbird 3:09 Dionne Farris
Sol Tapado 3:52 Thievery Corporation
You Might Die Trying 4:44 Dave Matthews Band
Pride (In The Name Of Love) 4:27 U2
The Paris Swing Box 5:24 Parov Stelar
One Billion Hands 4:05 Lourds Lane
Woke Up This Morning 3:55 Ruthie Foster
Spiritual High, Pt. 3 5:14 Moodswings
Lovetown 5:29 Peter Gabriel
Love Rescue Me 3:48 Playing For Change
First Impressions 4:08 Yo Yo Ma, Mark O’Connor, Edgar Meyer

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