Archive

Breath

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.

“Listen, are you breathing just a little, and calling it a life?” –Mary Oliver

Ironically, my breath caught when I read this. I know the feeling of shallow little rabbit breaths, the feeling of bracing myself for something (anything!), the feeling of not really living my life.

Breath is both the foundation of our practice and the space within it. In his lovely Rise & Shine meditation on Insight Timer Elliott Treves says “breath is discernment and action all at once.” (You can listen to his meditation here.) That is, breath is both our receiving and saying yes, and our decision to release, let go and say no.

This week we crossed the threshold from one year to the next by bringing more life to our bodies, minds and lives by breathing mindfully. We noticed how the breath impacts movement and how movement impacts breath. I’d love to hear what came to your attention in your practice and in your days.

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!

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!

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!

January Nourishment at Dancing Water ~ 5 Nourishing Movement classes for $50!
A new year begins. A perfect time to reconnect to your body and yourSELF. Register for 5 Nourishing Movement classes at The Studio at Dancing Water on Thursdays, January 2, 9, 16, 23 & 30 from 11-12:15pm for $50. (If you’d like to do 4 of the 5, please contact me. We can make that happen!) Must be purchased by January 2 for 5 or January 9 for 4!

ONE WORD for 2020
One Word 2020! It is my practice to choose a word at the beginning of each year to act as a rudder, nudging me toward what I want to bring into my life. In the past, my words have been
2011 – OPEN
2012 – RELEASE
2013 – SPACIOUS
2014 — WORTHY
2015 — FREEDOM
2016 – heARTful
2017 – AWAKE
2018 – HEALING
2019 – CLEAR
For 2020, my word is CALM. What is your word for 2020?
I am creating a piece of art from all of our one word intentions for the new year. Pick a word that indicates what you want more of in the coming 12 months, something you want to feel and be more. Tell me your word (by Friday, January 3!) and I’ll include it in the piece! (If you’ve already told me your word, you’re already in!)

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!)

On My Last Nerve: Achieving Balance Using Practices & Herbs ~ a Book Signing and Workshop at The Elderberry ~~ Saturday, January 4, 2020 ~ 12noon – 2pm FREE!
It’s time to come back to ourselves after the holiday frenzy! Join teacher and artist Susan McCulley and Clinical Herbalist Heather Wetzel to explore a realignment of ourselves following the swirl of the holidays.
12:00-1:00: Book signing, art demonstration 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
1:00 – 2:00: Susan and Heather will present a short workshop focusing on re-balancing body, mind, and spirit after the holidays utilizing 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” for the new year. 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
We all need encouragement and new ideas to support us as we step into change-filled 2020 and beyond. Reserve your seat now as space is limited ~ go HERE https://www.elderberryherbals.com/calendar/on-my-last-nerve-achieving-balance-using-practices-amp-herbs-book-signing-and-workshop-saturday-january-4-2020-12noon-2pm!

Full Moon Restorative Yoga with Shandoah ~ Moonday, January 13, 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!), January 13, 430-6pm at The Studio at Dancing Water, $30 or $25 if registered before January 1. (Mark Your Calendar: Upcoming Full Moon class will be on 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).

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.

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

Monday, Dec 30, 2019, 1045am ~ Are You Breathing Just a Little?

Passing Through 5:19 Bob Holroyd
Shine On 3:43 Eric Bibb
Light You Up 6:20 Shawn Mullins
Barely Breathing 4:15 Duncan Sheik
Raag Trance 5:32 Biddu
Shine On 4:11 NEEDTOBREATHE
Domination 7:26 Peace Orchestra
Central Reservation [Ben Watt Mix] 4:02 Beth Orton
Life 4:39 Lina feat Buku Wise
The Sheer Weight of Memory 5:28 Bob Holroyd
What a Year for a New Year 4:06 Dan Wilson
Universalfemalebreathchoir 4:54 Kiln

Tuesday, Dec 31, 2019, 840am ~ Are You Breathing Just a Little?

Passing Through 5:19 Bob Holroyd
Shine On 3:43 Eric Bibb
Light You Up 6:20 Shawn Mullins
Barely Breathing 4:15 Duncan Sheik
Raag Trance 5:32 Biddu
Shine On 4:11 NEEDTOBREATHE
Domination 7:26 Peace Orchestra
Life 4:39 Lina feat Buku Wise
The Sheer Weight of Memory 5:28 Bob Holroyd
What a Year for a New Year 4:06 Dan Wilson
The Essence One 3:24 Jeroen Elfferich

Thursday, Jan 2, 2020, 11am at the Studio at Dancing Water ~ Are You Breathing Just a Little?

The Essence One 3:24 Jeroen Elfferich
Passing Through 5:19 Bob Holroyd
Shine On 3:43 Eric Bibb
Light You Up 6:20 Shawn Mullins
Barely Breathing 4:15 Duncan Sheik
Raag Trance 5:32 Biddu
Shine On 4:11 NEEDTOBREATHE
Domination 7:26 Peace Orchestra
Life 4:39 Lina feat Buku Wise
The Sheer Weight of Memory 5:28 Bob Holroyd
What a Year for a New Year 4:06 Dan Wilson
Universalfemalebreathchoir 4:54 Kiln

FOCUS POCUS NOTE! If you’ve been reading Focus Pocus for a while, you might notice that I didn’t post about our focus this week on Sunday as I usually do. Instead, I’ve decided to roll the two weekly posts (art and content on Sundays, playlists and announcements on Thursdays) into one all-encompassing 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.

In the past few months, any time I see someone looking down on their phone, I make a point to look up and release my head and neck. As you might imagine, I have an opportunity to practice this ALL. THE. TIME.

As I practice lifting my gaze and mobilizing my neck, I noticed that this awareness changed my breathing. Whenever I look up, my breath deepens. Which makes sense, since as I look up and around, I make more space for my breath to move. The diaphragm muscle also lifts up when it relaxes (somewhat counter intuitive) so the more I exhale, the more it lifts.

As I expanded this Look Up When You See Someone On Their Device practice, I noticed that the stronger and more pliable my feet are, the deeper I can breathe and the broader my vision.

Arch of the foot. Diaphragm. Eyes. How much awareness and mindful practice can we bring to all three of them? Here are some resources offered to inspire and support you:

Most of us have spent almost all of our lives in shoes. Even if you have something you’re healing in your feet, it’s a good idea to spend some time barefoot stretching and strengthening your feet. Here are some simple but powerful foot exercises that anyone can do.

(Speaking of feet, here’s a fascinating piece on The Superpower of Walking.)

Leslie Kaminoff is one of the world’s experts on breath. He talks about breathing as the act of changing the shape inside the torso…and as one of the keys to healthful living. Here is a short video on Harnessing the Breath.

I mentioned Katy Bowman’s podcast on how social media is shaping your body. Her approach to looking at how we use (or don’t use) our bodies actually changes their shape and functionality. You can find the recording and transcript here
and here’s another good post on eyes.

We use our eyes so habitually and unconsciously, and if you’re like me and are super interested in eyes, here’s a podcast about eyes that is an excellent conversation about natural eye movement and a bunch of things I’ll bet you’ve never thought of before.

I’d love to hear your thoughts and experiences lifting yourself up! Please do post in the comments below or pop me an email at sjmnia@gmail.com!

Before I get to the music, here is the scoop on a whole slew of great things happening this summer and fall!

SUMMER SPECIAL for Nourishing Movement Classes at the Studio at Dancing Water
Nourishing Movement classes with Susan on Thursdays at 9am ~~ my mix of guided and unguided movement, meditation and creativity! Now on SUMMER SPECIAL ~~ You and a friend move in the trees by the river at a discounted rate of $20! 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 brunch/tea/snackie! 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!

Saturday August 24, 10am – 130pm – Moving with Ayurveda with Susan & Liz Reynolds
Just as we bring awareness and listen to our bodies as we move, Ayurveda teaches us to listen to both the signals of nature and our own body as a map for health and vitality. Join Susan and Ayurveda Wellness Coach, Liz Reynolds for a nourishing experience at Dancing Water on Saturday, August 24 from 10am – 130pm. Susan’s integrated approach to movement encourages deep responsiveness to sensation, sound and space. We will then transition to an exploration of Ayurveda cooking and wellness practices with Liz as she offers a delicious vegetarian meal perfectly suited for the end of summer. She will teach about the simplicity of the ancient practice of Ayurveda, and offer tips for transitioning into the fall season. Plus, you’ll get the scoop on what doshas actually are. (And if you have no idea was a dosha is, this is a great place to begin!) $75. Register at http://www.susanmcculley.com/shop.

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!

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. 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 http://www.susanmcculley.com/shop.

Nia resumes in Studio A at acac downtown
Starting on Monday, August 12 Nia 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
PLUS
at acac Albemarle Square, Tuesdays 11-12pm 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! https://cecilyarmstrong.com/decoding-your-bodys-wisdom-workshop/

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.

Nia White Belt Training with Kelle Rae Oien Aug 15-21 at SoulShines in Richmond
Whether for personal growth, developing your practice or preparing to teach, the Nia White Belt training is a life-changing experience. Join stellar White Belt Trainer, Kelle Rae Oien at the new SoulShines Studios in Richmond. Go here for more information!
https://www.facebook.com/events/796684947329568/ (NOTE: A belt can audit 3 sessions for free. (They will need to pay for classes with Kelle – not included in the free offer) A retake (anything more than 3 sessions) is $99 to HQ and $400 to Kelle. That includes all classes.)

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

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 sjmnia@gmail.com!

Monday, Aug 12, 2019, 1045am ~ Lift ‘Em Up: Arches, Diaphragm & Eyes

Heavenly Day 3:45 Patty Griffin
My Culture 5:39 Maxi Jazz/Robbie Williams
The Obvious Child 4:10 Paul Simon
Braided Hair 4:03 Neneh Cherry/Speech
Wash It Away (Lift ’em Up) 9:27 Nahko and Medicine for the People
I Know What I Know 3:13 Paul Simon
Lift 3:55 Audio Adrenaline
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Proud 4:30 Heather Small
Lift 4:12 Mysteria
Under African Skies 3:37 Paul Simon
Father I Know (Mix 1) 3:08 Jamie Catto
Lift Your Gaze 5:17 Minna Twice

Tuesday, Aug 13, 2019, 840am ~ Lift ‘Em Up: Arches, Diaphragm & Eyes

Heavenly Day 3:45 Patty Griffin
My Culture 5:39 Maxi Jazz/Robbie Williams
The Obvious Child 4:10 Paul Simon
Braided Hair 4:03 Neneh Cherry/Speech
Wash It Away (Lift ’em Up) 9:27 Nahko and Medicine for the People
I Know What I Know 3:13 Paul Simon
Lift 3:55 Audio Adrenaline
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Lift 4:12 Mysteria
Under African Skies 3:37 Paul Simon
Father I Know (Mix 1) 3:08 Jamie Catto
Lift Your Gaze 5:17 Minna Twice

Wednesday, Aug 14, 2019, 11am ~ Lift ‘Em Up: Arches, Diaphragm & Eyes

Heavenly Day 3:45 Patty Griffin
My Culture 5:39 Maxi Jazz/Robbie Williams
The Obvious Child 4:10 Paul Simon
Braided Hair 4:03 Neneh Cherry/Speech
Wash It Away (Lift ’em Up) 9:27 Nahko and Medicine for the People
I Know What I Know 3:13 Paul Simon
Get Up 4:51 Badmarsh & Shri
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Get Up and Get Down 3:10 The Dramatics
Under African Skies 3:37 Paul Simon
Father I Know (Mix 1) 3:08 Jamie Catto
Lift Your Gaze 5:17 Minna Twice

Thursday, Aug 15, 2019, 9am Nourishing Movement at the Studio at Dancing Water ~ Lift ‘Em Up: Arches, Diaphragm & Eyes

Keep It Loose, Keep It Tight 3:08 Amos Lee
Souvenir 5:39 Kaledj feat. Neko
Amazing 4:34 One Eskimo
Ibuki Reconstruction 3:33 Kodo
Dinner At The Sugerbush 5:17 Brent Lewis
Ain’t Nothing Wrong With That 3:31 Robert Randolph & The Family
Drum Trip 3:45 Rusted Root
I Wish I Knew How It Would Feel To Be Free 4:09 Derek Trucks Band
Salala (featuring Peter Gabriel) 3:24 Angelique Kidjo
Something So Right 3:56 Annie Lennox
Shanti (Peace Out) 6:59 MC Yogi

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
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!

I told myself not to say it. I think I actually bit my tongue. But suddenly, I heard the unkind, impatient thing fly right out of my mouth. I saw the words, sludgy and dripping, hang in the air between us and immediately, I regretted them.

I saw his face and shoulders fall. He responded with his feelings and I did my best, I really did, to feel my feet and my breath, to reflect back what he’d said, to be present.

Instead, I was swamped with pain and regret and a mind-flood of talk about what a bitchy jerk I am and how I always do this and how the people I admire would never say such a thing. In a heart beat, in a breath, the discomfort was so strong that I unplugged and split from my body.

Embodied presence – connecting mind and body, being in the present moment – sounds simple and easy enough. We’re living in these bodies all the time, after all, so how tough can it be to be in there? The truth is that it’s a huge challenge for most of us even when we’re sitting quietly on a cushion with sunlight in our hair and flower petals falling around us. When we are upset, angry, tired, hungry, in pain, afraid, or uncomfortable in any way, the practice of keeping body and mind in the same place at the same time can feel utterly impossible.

In her two dharma talks about Embodied Presence (which you can find here and here), Tara Brach invites us to explore the unpredictable wilderness of the body. The mind does what it can to control the uncontrollable and tuck in all the loose edges but that neatness is a false refuge. The body in all its messiness is the only place to connect to empathy, love, freedom and unfolding of life itself. The only place. She suggests that whenever we leave the body, when we vacate the premises, it comes down to one thing: there is something we are unwilling to feel. We find ourselves disconnected and separated from direct experience because there is something that feels scary or dangerous or uncomfortable and on some level we think we can’t handle it. So we run.

Last week, we focused on Embodied Presence and the practice of getting body and mind in the same place at the same time. This week, we continue this exploration by looking at the ways we take ourselves out of the body and how to get back in.

It’s such a common state, to be up in the control tower of our heads that we might not even realize we’re doing it. Tara Brach offers four signs of being in trance and out of the body:

  1. obsessive thoughts on a loop often as a way to prepare to avoid something bad,
  2. negative judgment about myself or others (see above example of me thinkingthinkingthinking about being an impatient jerky pants),
  3. distraction of any kind especially on screens or online (like habitually reaching to check my phone when I feel nervous, for example),
  4. speeding around and rushing, as if getting more done will keep the difficult feelings at bay

When you see this list, do any of these feel familiar? Perhaps you’re like me and they ALL feel familiar. When we are in this auto-pilot, sleepwalking state, we are intentionally (although often subconsciously) avoiding feeling something edgy or uncomfortable. Mindfulness – in movement, in meditation, or in the moment – invites us back into the lush wilderness of the body.

Brach teaches that the intensity of any of these states is in direct proportion to our unwillingness to feel what’s in our bodies. In order to come into embodied presence, we have to make the courageous and intentional choice to wake up. She teaches that first, we must notice what’s happening (ah, I have hurt someone’s feelings and that feels wretched), then name it (pain in my heart and heaviness in my stomach), and breathe (amazingly difficult when I’m suffering) and interrupt the pattern – even briefly – by allowing ourselves to feel whatever it is.

This practice leads to what is sometimes called The Lion’s Roar which is the ability to be with, to roll with anything, ANYTHING that happens. The Lion’s Roar is the fearless proclamation that everything that happens is workable and that I have the ability to handle and feel anything. Imagine the freedom of trusting in our capacity to be with whatever life delivers.

Notice that this state of presence is not called “The Roaring Lion” which feels startling, fierce, and threatening. Instead, the Lion’s Roar is the energy of confidence. It is the knowledge that this power is available no matter what arrives. When we practice, The Lion’s Roar is a strength that infuses life like an aura, a light that allows me to face anything.

Few of us will be able to claim the Lion’s Roar as our way of being all the time, but the practice of noticing, naming, breathing and interrupting the well-worn sleepwalking pattern offers glimpses into the possibility of freedom.

The next time you find yourself caught in one of the signs of being out of the body, ask yourself, “What am I unwilling to feel?” This question alone is the first step toward finding your Roar.


What’s the difference between falling and flying?

My intention?
My ability?
My landing?

Recently, I’ve had Grace Potter & The Nocturnals song, Falling and Flying playing in my ears and in my head. I can feel that both falling and flying are full of energy. Both falling and flying can be scary and unsettling and both can be exciting and eye-opening. So what’s the difference?

Fritz Perls, the founder of Gestault Therapy said this about that:

What if the difference between falling and flying is breathing?

Breath has the power to nourish and cleanse, to energize and relax, to ground and empower. Let your breath flow and you convert falling into flying, fear into excitement, panic into peace.

This week, whenever you feel the grip of fear, go to your breath. Do whatever you can to breathe into the tight, stuck places. Let the energy move rather than be held rigid.

Breathe and transform falling into flying.

In a recent Contact Improvisation class with experienced teacher and mover, Brad Stoller, he taught about the sensations of full and empty. Since then, I’ve been fascinated by the feelings of full and empty in physical movement, in breath and in awareness. Can I feel full without overflowing, without being overwhelmed or overdoing? Can I feel empty without feeling depleted?

Brad taught that full and empty allows for a wider range of movement, sensation, and experience than we might typically feel. Full and empty sounds both mundane and esoteric. We know the idea of full and empty, but how often to we embody them? I’ve been thinking about and experimenting with full and empty in three primary ways: breath, weight and attention.

Breath

“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.” ~ Andrew Weil

How often am I breathing in the mushy middle? Most of  my breaths are shallow ones that don’t really fill or empty my lungs. There is aliveness, groundedness, and energy in breathing in fully and emptying completely. You can do it right now: take three deep breaths, drawing as much air as you can in — then take a little extra sip at the top — and then letting go as much air as you can out — then squeezing the last drops out. It’s like working a muscle, stretching and strengthening what hasn’t been used to allow your body to expand its ability to nourish and cleanse itself. It can be a heady business so take your time but full and complete breathing is one of the most healthful, centering, and empowering things you can do for your body, mind and spirit.

Weight

All movement is weight shift. The only way an earth-bound being can move is by shifting weight. It’s common to shuffle or drag our feet, to not really push off the ground but to hesitantly scuffle along with the mistaken notion that it’s safer. I notice this scuffle-tendency in particular when I’m walking up stairs or doing movements that are unfamiliar. Experiment with movement with clear weight shift: really engaging whatever is in contact with the floor to put your full weight into and out of each movement.

You can also do this in your metaphorical weight in life. Decide when to show up with your full weight, your full presence. If something feels important to you, step in fully. If something isn’t important or feels dangerous in some way, step out completely. When you are engaged, engage fully. When you disengage, really disengage. Notice when you are scuffling along in a situation.

Attention

There is a scene is the 1997 movie, As Good As It Gets in which Carol (Helen Hunt) is driving with Simon (Greg Kinnear) and Melvin (Jack Nickolson). Simon is telling her a difficult story about his past and she says, “I’m going to pull over so I can give you my full attention.” Melvin squirms in the back seat since her full attention is exactly what he wants and she is ignoring him. Attention is a powerful thing when we direct it.

Much of the time, our attention is diluted. I’m making dinner and listening to a podcast. I’m driving and thinking about my next class. I’m watching a documentary and making art. As with breath and movement, there is a completely different sensation when I bring my full attention to what I’m doing.

Notice where you are putting your attention and make the choice to bring it fully or to let it go.

Our culture is one of distraction so few of us are comfortable with the sensations of full and empty. This week, see if you can stretch the edges of how completely you are willing to step in…and out.

One year ago this week, the world changed.
Or perhaps, to be more accurate, the world did what the world does and I changed.
Maybe both.

Here’s what I’ve learned in the past year summed up in six words:

Breathe Deep ~
Take care of yourself. Breathe. Move and feel what’s happening in your body. Eat well. Drink water. Sleep. Take a break when you need to. You can’t do what you need to do if you are running on empty, stressed, and overwhelmed.

Shine Bright ~
There is an energy that only you can bring. You have gifts that no one else has. Sharing that energy and those gifts isn’t just your opportunity, it’s your responsibility. We need what you have to give.

Show Up ~
Stand up. Speak up. Have an opinion. Collapsing and pulling the covers over your head only works in the shortest of terms. Do your best and show up.

Sometimes in the past year, I’ve emphasized one more than the others but in times of challenge, we need all three.

These six words have helped get me through times when I’ve felt afraid, but the more I practice them, the more it seems like they are a good choice no matter what’s happening.

You can do it.

This week, I started an 8-week writing class. It’s the first time I’ve taken an in-person, honest-to-goodness writing class so I’ve been intently working on my pieces for that. Today, I thought I had one ready to submit to my instructor and classmates…until my Chief Reading Officer (my husband) and I realized there was a huge disconnect in the middle of it. So I’m beginning again.

Which seems like an excellent opportunity to return to this post on practicing that from last year.
Big breath. Begin again.

Originally posted on March 15, 2o16.

awareness begin again 031416

Art in Action is a weekly post: a simple, practical guide to applying the ideas and principles in the Focus Pocus posts to your body and life. As always, I love to hear from you about how you use them and how you translate the ideas into action.

There is something you want to do. Or something you don’t want to do anymore. You have a habit you want to break or one you want to start. You want to create something or go somewhere or build something up or clear something out.

That’s awesome.

Here’s the thing, though. You will mess up. Or something will go wrong. Or you’ll forget. Or you’ll put it off. I wish I could tell you that it will all go swimmingly just exactly as you’d like with nary a bump in the road.

And yeah, NOPE that’s not the way it’s going to go.

Which you could see as a bad thing or you could see as a way to practice beginning again. Let’s go with the latter. Here are 3 ways (plus a bonus) to practice beginning again.

1. At the Start ~ Plan to Begin Again

When setting an intention for something, think about what you want to do (or not do), when you’ll do it, with whom, and all the details of how you are planning on doing it. AND, include in those plans what you will do when you get off track. What will you do when you notice that you are doing what you didn’t want to do or vice versa. Expect to get off track and plan to begin again.

2. In the Midst ~ See the Magic Moment

While you’re in the process of your new habit or plan, be on the lookout for thoughts calcifying around the practice when it goes awry. Notice if you think things like, “See? I can’t do this.” Or, “I keep forgetting, I might as well give up.” Or, “This is just not something I can stop doing. It would be easier to just keep doing it.”

Instead, see the moment that you realize you’ve lost connection with your intention as a magic moment. Use it as an opportunity to begin again. The magic isn’t in being perfect. The magic is in noticing when you’ve gotten off course and choosing to begin again.

3. At the End ~ Be an Awesome Rebounder

In basketball, the best rebounders are the ones that count on the ball NOT going in the net. The best rebounders can’t wait to make something great out of a misfired shot.

Once a project is launched or the words have been said or the soufflé has been baked, there is no taking it back. If the reviews are terrible or if feelings are hurt or if you have a lump of egg baked in the pan, what can you do now? How can you start again or repurpose what’s happened? Begin again by reworking or rethinking the project, apologizing and saying what you meant to say, or calling it a quiche.

Be an awesome rebounder and begin again from a missed shot.

BONUS: Close your Heart to No One

Pay attention if your heart closes to anyone, especially yourself. Remind yourself that everyone ~ EVERYone (even that one person you just thought of) ~ is doing their best. If you feel that tight clenching around someone, take a breath and let your heart soften. More skillful decisions come from an unclenched heart. (It’s important to note that keeping your heart open to someone does not mean to stay in a hurtful or abusive situation. My heart can stay open as I say, No, you may not do that to me or say that to me or treat me that way.)

And if you forget, and you close your heart to someone, that’s great! It’s a magic moment when you realize it and a chance to begin again.

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