Archive

calm mind

Our culture worships thinking. We are led to believe that thinking is the ultimate approach to life. But it’s not an either/or proposition.

We call the practices we do together “body~mind” for a reason. They encompass and integrate both body and mind. Both feeling and thinking. Both sensing and imagining. And the practice is to notice, to invest in our experience, to pay attention to all of it.

How often are sensations arising that I don’t notice (until they hurt)? How often are thoughts arising that I assume without question are true.

In today’s All Out All You Dance Party, we use both physical sensation and mental thinking as ways of deepening connection with the present and with ourselves. The invitation is to notice when thoughts pull us away from that intention into distraction or story, into the past or the future. It’s not that those thoughts are bad but rather the practice is to notice them. Find the video here.

Pinkie Practice: Throughout the practice, you’ll see me noting my own thought-shift when I lift my little finger! I’d never done this before and it was a fun way to help me stay present to what was really going on in my head. I hope you’ll play with it and let me know how it goes for you.

~~~ Music Credits ~~~
Title song for Dancing Water Daily:
Kate’s Waltz 3:44 Bad Snacks, YouTube Audio Library

Playlist for Fri, May 15, 2020 ~ Dancing Water Daily ~ All Out All You Dance Party: Dancing with Thought
Minor With Cricket 5:32 Audionautix YouTube Audio Library 
The Emperor’s Army 6:07 Jeremy Blake YouTube Audio Library 
An_Army_of_None 4:02 The Whole Other YouTube Audio Library 
I_Feel_Like_Partying_Right_Now 3:00 Nat Keefe & BeatMower YouTube Audio Library
All I Can Do Is This 4:10 Max McFerren YouTube Audio Library 
Bro_Time 3:18 Nat Keefe & BeatMower YouTube Audio Library 
Sunshine_on_Sand 5:08 Unicorn Heads YouTube Audio Library 
Talky Beat 4:56 Twin Musicom YouTube Audio Library
Dream Culture 3:34 Kevin MacLeod YouTube Audio Library
The 49th Street Galleria 3:56 Chris Zabriskie YouTube Audio Library 

THIS WEEK’S DANCING WATER DAILY PRACTICES ~ Thought Monsters & Other Dance Partners
Monday, May 11 ~ Nourishing Movement at Dancing Water: Thought Monsters & Other Dance Partners ~ find it here https://youtu.be/2iQdIzAhuUc
Tuesday, May 12 ~ Nourishing Movement at Dancing Water: Monkey Mind & Hummingbird Thinking ~ find it here
Wednesday, May 13 ~ Moon River Restorative Yoga: Noticing Thoughts ~ find it here https://youtu.be/kp_6E-l2HFA
Thursday, May 14 ~ Dharma Dance from Dancing Water: Nancy & The Shitty Committee Take a Break ~ find it here https://youtu.be/Xg8rFsBstIY
Friday, May 15 ~ All Out, All You Dance Party from Dancing Water: You Are Not Your Thoughts ~ find it here https://youtu.be/pmyKXuyC2ig
Saturday, May 16 ~ Ajna (Self-Guided) Practice: Tracking Thoughts with Curiosity
Sunday, May 17 ~ Moon River Restorative Yoga: The Space Between Thoughts

PLEASE CONNECT!
Keep the connective tissue of our community healthy! Please:
• leave comments on the Facebook videos and share them with friends
• subscribe to my YouTube channel (it’s FREE, of course), like, comment and share them
• subscribe, comment and share these blog posts
• email me at sjmnia@gmail.com with ideas and suggestions for what would be of the most help and support in these days

I love to hear from you and have been loving all the comments and emails I’ve been getting from you! Please keep them coming: reach out with email or a comment and let me know how you’re doing and how I can help more!
Until soon, my friends!
Love

Calm is our natural state. Really? If that’s true, then mine is usually covered up in busyness, distraction, and anxiety. When I slow myself down, though, I can find a corner of calm somewhere.

Today’s Dancing Water Daily practice is a restorative yoga sequence designed to help find even a little sliver of calm to spend a little time with and maybe let spread out in the body and beyond. Find the video here.

Master Relaxation Teacher Phoenix the Cat makes several guest appearances in this simple series of nervous system calmers and a variation on one of my favorite poses ever. This is a practice for anyBODY that is about deep, supported relaxation using a few things from around the house.

Here’s what you’ll need:
– carpet * yoga mat * blanket under you
– a little wall space
– 2 firm pillows
– 2 bath towels
– 1 soft blanket
– eye covering (optional)
– cat (optional)
– tea or water (optional)

If you’d like some more delicious restorative, I invite you to enjoy this recording of my teacher, Shandoah Goldman’s April 16 Restorative Class that I loved this week. You can find it here.
https://zoom.us/rec/share/9_xbcrj7rDlLG4Hv5AbvHatwOoqmaaa8gyNLqKZcnkxl8pPsJYs49gYIELSwX7dh
This is the quote she shares: “be softer with you,
You are a breathing thing, a memory to someone, a home to a life” — Niyyirah Waheed
And if you’d like to make an option donation: Venmo- @shandoah-goldman, PayPal- Shandoahg@gmail.com

How can you cultivate calm for yourself and everyone around you?

Title song for Dancing Water Daily:
Kate’s Waltz 3:44 Bad Snacks, YouTube Audio Library

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Help me sustain your Dancing Water Daily practices! No matter how far apart we are physically, we are all connected. The path that we all move along together is held by an Invisible Net of Love that is always there even if we can’t see it. The Dancing Water Daily practices is my thread in that net. Please support my work by offering a donation so I can keep creating these practices for you. With your generous support, I can continue to invest in making these classes available to anyone who can benefit. Please click here https://paypal.me/SusanMcCulley?locale.x=en_US to be part of the Dancing Water Daily Net of Love. And please “Send to a Friend” to avoid PayPal fees! Suggested donation: $5 a class or $15 a week ~ and truly, any amount helps enormously.

Shout out to this week’s generous anonymous donors plus Susan Perry and Kathie Anzalone! A thousand thanks, friends! Together we can extend this Net of Love to everybody who needs it.

AND if, like me, your finances are akimbo, I get it. Another way to help is to share these video practices. Send a link to a friend! Post it on social media! Help spread the word about nourishing movement and moving together apart.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

As I continue to work on all aspects of offerings online classes, you might also check out NiaTV — an online service offering 30 days free access to Nia TV’s at-home dance workouts, podcasts, meditations, and exclusive livestream.
• To register, click here and start your free trial today.
• Please note: you will need to cancel your Nia TV account within 30 days to avoid being charged after the 30-day trial period.
You can help to increase community engagement (and assure me that you are out there)! PLEASE DO:
• leave comments on the Facebook videos and share them with friends
• subscribe to my YouTube channel (it’s FREE, of course), like, comment and share them
• subscribe, comment and share these blog posts
• email me at sjmnia@gmail.com with ideas and suggestions for what would be of the most help and support in these days

THIS WEEK’S DANCING WATER DAILY PRACTICES
Monday, Apr 13 ~ Dancing Water Nourishing Movement: Calm is Contagious ~ find it here
Tuesday, Apr 14 ~ Dancing Water Nourishing Movement: Calm is Contagious ~ find it here
Wednesday, Apr 15 ~ Moon River Restorative Yoga ~ find it here
Thursday, Apr 16 ~ Dharma Dance Swirl from Dancing Water ~ find it here
Friday, Apr 17 ~ All Out, All You Dance (aka Catch the Calm!) Party from Dancing Water ~ find it here 
Saturday, Apr 18 ~ Ajna (Self-Guided) Practice ~ find it here
Sunday, Apr 19 ~ Moon River Restorative Yoga ~ find it here

NEXT WEEK’S DANCING WATER DAILY PRACTICES ~ a preview!
Monday, Apr 20 ~ Dancing Water Nourishing Movement
Tuesday, Apr 21 ~ Dancing Water Nourishing Movement
Wednesday, Apr 22 ~ Moon River Restorative Yoga
Thursday, Apr 23 ~ Dharma Dance from Dancing Water
Friday, Apr 24 ~ All Out, All You Dance Party from Dancing Water
Saturday, Apr 25 ~ Ajna (Self-Guided) Practice
Sunday, Apr 26 ~ Moon River Restorative Yoga

I always love to hear from you ~ please reach out with email or a comment and let me know how you’re doing and how I can help more!
Until soon, my friends!
Love


How are you feeling? No, really. How are you feeling in your body? Do you feel strong sensation as well as subtle? Negative sensation or positive and even neutral?

What about your emotions? Are you feeling anxious? Excited? Afraid? Is there any part of you that feels calm? Not unlike a virus, our feeling states are contagious. Emotional researcher, Brene Brown suggests that calm is a practice. We can cultivate calm.

Dr. Brown defines the practice of calm as “creating perspective and mindfulness, while managing emotional reactivity.” In a recent episode of her podcast Unlocking Us, she describes the contagion of calm.  In another, her interview with Dr. Marc Brackett on emotional intelligence they talk about the importance of feeling and identifying our emotional state in order to make skillful choices.

One of my favorite resources is the FREE app Insight Timer and this week, I’ve been diving into the plethora of calm meditations. Here’s one I enjoyed called Calm Body, Peaceful Mind but there are many others to choose from.

Title song for Dancing Water Daily:
Kate’s Waltz 3:44 Bad Snacks, YouTube Audio Library

Playlist for All Out All You Dance Party: Catch the Calm ~ Fri Apr 17 2020
Modern Situations 8:52 Unicorn Heads, YouTube Audio Library
Rubber Necking 3:54 Topher Mohr and Alex Elena, YouTube Audio Library
Bumba Crossing 4:37 Kevin MacLeod, YouTube Audio Library
Bumba Crossing by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1500031
Artist: http://incompetech.com/ 0 3/31/2020 5:17 PM
Pop Tune 3:37 Audionautix, YouTube Audio Library
Pop Tune by Audionautix is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Artist: http://audionautix.com/
Kula 3:40 Topher Mohr and Alex Elena, YouTube Audio Library
Forest Rhythm 3:52 Audionautix, YouTube Audio Library
Forest Rhythm by Audionautix is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Artist: http://audionautix.com/
Shawl Paul 5:44 Norma Rockwell, YouTube Audio Library
Sunset Trails 3:45 DJ Williams, YouTube Audio Library
Ella’s Interlude 3:56 DJ Williams, YouTube Audio Library
Pachabelly 3:31 Huma-Huma, YouTube Audio Library
Facile 3:32 Kevin MacLeod, YouTube Audio Library
Facile by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100858
Artist: http://incompetech.com/

Catch the calm…and pass it on.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Help me sustain your Dancing Water Daily practices! No matter how far apart we are physically, we are all connected. The path that we all move along together is held by an Invisible Net of Love that is always there even if we can’t see it. The Dancing Water Daily practices is my thread in that net. Please support my work by offering a donation so I can keep creating these practices for you. With your generous support, I can continue to invest in making these classes available to anyone who can benefit. Please click here https://paypal.me/SusanMcCulley?locale.x=en_US to be part of the Dancing Water Daily Net of Love. And please “Send to a Friend” to avoid PayPal fees! Suggested donation: $5 a class or $15 a week ~ and truly, any amount helps enormously.

Shout outs to this week’s generous donors: Denise Stewart, Colleen Martin, Gwen Baber, Lori Raphael, Deb Prum, and Odell Covington! A thousand thanks, friends! Together we can extend this Net of Love.

AND if, like me, your finances are akimbo, I get it. Another way to help is to share these video practices. Send a link to a friend! Post it on social media! Help spread the word about nourishing movement and moving together apart.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

As I continue to work on all aspects of offerings online classes, you might also check out NiaTV — an online service offering 30 days free access to Nia TV’s at-home dance workouts, podcasts, meditations, and exclusive livestream.
• To register, click here and start your free trial today.
• Please note: you will need to cancel your Nia TV account within 30 days to avoid being charged after the 30-day trial period.
You can help to increase community engagement (and assure me that you are out there)! PLEASE DO:
• leave comments on the Facebook videos and share them with friends
• subscribe to my YouTube channel (it’s FREE, of course), like, comment and share them
• subscribe, comment and share these blog posts
• email me at sjmnia@gmail.com with ideas and suggestions for what would be of the most help and support in these days

THIS WEEK’S DANCING WATER DAILY PRACTICES
Monday, Apr 13 ~ Dancing Water Nourishing Movement: Calm is Contagious ~ find it here
Tuesday, Apr 14 ~ Dancing Water Nourishing Movement: Calm is Contagious ~ find it here
Wednesday, Apr 15 ~ Moon River Restorative Yoga ~ find it here
Thursday, Apr 16 ~ Dharma Dance Swirl from Dancing Water ~ find it here
Friday, Apr 17 ~ All Out, All You Dance (aka Catch the Calm!) Party from Dancing Water ~ find it here
Saturday, Apr 18 ~ Ajna (Self-Guided) Practice
Sunday, Apr 19 ~ Moon River Restorative Yoga

I always love to hear from you ~ please reach out with email or a comment and let me know how you’re doing and how I can help more!
Until soon, my friends!
Love

During World War II, the British government did a series of morale boosting posters to put up in public places around the country. One that they planned to use in the event of a German invasion of British soil, they created one that said: Keep Calm and Carry On.

Since the invasion never happened, the posters were never put up. (For a more complete story on the posters, go here.) Most were destroyed, but a handful were found and the phrase caught on like, well, a virus.

 

 

 

 

 

 

This week in the Dancing Water Daily Practices, we are focusing on the physical sensation of calm and the practice of allowing it to spread out in the body and beyond. My riff on the Keep Calm poster is: Feel Calm and Pass It On.

Today’s Nourishing Movement focuses on feeling the sensation of calm with deep attention and inviting it to spread out inside you and around you. Please find the video here.

Playlist for Nourishing Movement: Calm is Contagious ~ Tue Apr 14 2020
Lazy Boy Blues 4:36 Unicorn Heads, YouTube Audio Library
Temptation 3:52 Chris Haugen, YouTube Audio Library
Smile 4:43 Jeremy Blake, YouTube Audio Library
Some Other Place 3:45 South London HiFi, YouTube Audio Library
Voodoo Like You Do 4:00 Huma-Huma, YouTube Audio Library
Rubber_Ducky 3:58 Slynk, YouTube Audio Library
Broken Reality 3:38 Kevin MacLeod, YouTube Audio Library
Proctor 3:33 Topher Mohr and Alex Elena, YouTube Audio Library
Frank’s Last Chase 4:43 DJ Williams, YouTube Audio Library
Go_On_Going 3:45 Stayloose,YouTube Audio Library
Sixteen Twenty Five 3:47 Text Me Records / Grandbankss, YouTube Audio Library
Clean Soul – Calming 5:07 Kevin MacLeod, YouTube Audio Library

Calm is contagious. Pass it on.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Help me sustain your Dancing Water Daily practices! No matter how far apart we are physically, we are all connected. The path that we all move along together is held by an Invisible Net of Love that is always there even if we can’t see it. The Dancing Water Daily practices is my thread in that net. Please support my work by offering a donation so I can keep creating these practices for you. With your generous support, I can continue to invest in making these classes available to anyone who can benefit. Please click here https://paypal.me/SusanMcCulley?locale.x=en_US to be part of the Dancing Water Daily Net of Love. And please “Send to a Friend” to avoid PayPal fees! Suggested donation: $5 a class or $15 a week ~ and truly, any amount helps enormously.

Shout outs to this week’s generous donors: Denise Stewart, Colleen Martin, Gwen Baber, Lori Raphael, Hilary Nagel, Deb Prum, and Odell Covington! A thousand thanks, friends! Together we can extend this Net of Love.

AND if, like me, your finances are akimbo, I get it. Another way to help is to share these video practices. Send a link to a friend! Post it on social media! Help spread the word about nourishing movement and moving together apart.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

As I continue to work on all aspects of offerings online classes, you might also check out NiaTV — an online service offering 30 days free access to Nia TV’s at-home dance workouts, podcasts, meditations, and exclusive livestream.
• To register, click here and start your free trial today.
• Please note: you will need to cancel your Nia TV account within 30 days to avoid being charged after the 30-day trial period.
You can help to increase community engagement (and assure me that you are out there)! PLEASE DO:
• leave comments on the Facebook videos and share them with friends
• subscribe to my YouTube channel (it’s FREE, of course), like, comment and share them
• subscribe, comment and share these blog posts
• email me at sjmnia@gmail.com with ideas and suggestions for what would be of the most help and support in these days

THIS WEEK’S DANCING WATER DAILY PRACTICES
Monday, Apr 13 ~ Dancing Water Nourishing Movement: Calm is Contagious ~ find it here
Tuesday, Apr 14 ~ Dancing Water Nourishing Movement: Feel Calm and Pass It On ~ find it here
Wednesday, Apr 15 ~ Moon River Restorative Yoga
Thursday, Apr 16 ~ Dharma Dance from Dancing Water
Friday, Apr 17 ~ All Out, All You Dance (aka Catch the Calm!) Party from Dancing Water
Saturday, Apr 18 ~ Ajna (Self-Guided) Practice
Sunday, Apr 19 ~ Moon River Restorative Yoga

LAST WEEK’S DANCING WATER DAILY PRACTICES ~ go back and do one again or take one you missed!/strong>
Monday, Apr 6 ~ Dancing Water Nourishing Movement: Presence~ find it here https://youtu.be/IIF0_n88Qmo
Tuesday, Apr 7 ~ Dancing Water Nourishing Movement: Presence ~ find it here https://youtu.be/ztcgewFEFH4
Wednesday, Apr 8 ~ Moon River Restorative Yoga ~ find it here
Thursday, Apr 9 ~ Dharma Dance from Dancing Water ~ find it here https://youtu.be/cv3qMnBE8NU
Friday, Apr 10 ~ All Out, All You Dance (aka Presence!) Party from Dancing Water~ find it here https://youtu.be/Mk7f5IRohHY
Saturday, Apr 11 ~ Ajna (Self-Guided) Practice: 5 Stages of Self-Healing ~ find it here https://youtu.be/TTAjG9s8owg
Sunday, Apr 12 ~ Moon River Restorative Yoga ~ find it here https://youtu.be/IiRtav9VlpM

I always love to hear from you ~ please reach out with email or a comment and let me know how you’re doing and how I can help more!
Until soon, my friends!
Love

Dr. Brene Brown is one of my sheros. Her research in vulnerability, shame, courage and leadership inspires me to show up more fully and to recognize my patterns especially in stressful situations. A friend recently turned me on to Dr. Brown’s podcast, Unlocking Us which I’m loving. In this episode, she talks about calm as a practice…and a contagion.

Dr. Brown defines calm as “creating perspective and mindfulness, while managing emotional reactivity” and suggests that calm is less of a state that we are and a practice that we do. In our mindful movement, I invite a connection with the physical sensation of calm. Where do you feel it in your body and what quality does it have? If you feel it in one place, can you let it spread to others? If you feel it, could you let it spread to the people around you? Let’s practice calm together. Please find the video here.

Playlist for Nourishing Movement: Calm is Contagious ~ Mon Apr 13 2020
Ferris Wheel 3:57 Quincas Moreira, YouTube Audio Library
Accralate – The Dark Contenent 5:05 Kevin MacLeod, YouTube Audio Library,
Whatdafunk 4:38 Audionautix, YouTube Audio Library ,
Numbers 3:39 R.LUM.R, YouTube Audio Library,
BoogieBounce 3:32 Drew Banga, YouTube Audio Library
Batuque Bom 3:33 Quincas Moreira, YouTube Audio Library
Rev 4:41 Eveningland, YouTube Audio Library
Just Nasty 4:10 Kevin MacLeod, YouTube Audio Library
Frank’s Last Chase 4:43 DJ Williams, YouTube Audio Library
Double Drift 4:08 Kevin MacLeod, YouTube Audio Library
Avocado Street 3:41 Wes Hutchinson, YouTube Audio Library,
Clean Soul – Calming 5:07 Kevin MacLeod, YouTube Audio Library

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Help me sustain your Dancing Water Daily practices! No matter how far apart we are physically, we are all connected. The path that we all move along together is held by an Invisible Net of Love that is always there even if we can’t see it. The Dancing Water Daily practices is my thread in that net. Please support my work by offering a donation so I can keep creating these practices for you. With your generous support, I can continue to invest in making these classes available to anyone who can benefit. Please click here https://paypal.me/SusanMcCulley?locale.x=en_US to be part of the Dancing Water Daily Net of Love. And please “Send to a Friend” to avoid PayPal fees! Suggested donation: $5 a class or $15 a week ~~ but any amount at all helps enormously.

Shout outs to this week’s generous donors: Denise Stewart, Colleen Martin, Gwen Baber, Lori Raphael, and Odell Covington! A thousand thanks, friends! Together we can extend this Net of Love.

AND if, like me, your finances are akimbo, I get it. Another way to help is to share these video practices. Send a link to a friend! Post it on social media! Help spread the word about nourishing movement and moving together apart.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

As I continue to work on all aspects of offerings online classes, you might also check out NiaTV — an online service offering 30 days free access to Nia TV’s at-home dance workouts, podcasts, meditations, and exclusive livestream.
• To register, click here and start your free trial today.
• Please note: you will need to cancel your Nia TV account within 30 days to avoid being charged after the 30-day trial period.
You can help to increase community engagement (and assure me that you are out there)! PLEASE DO:
• leave comments on the Facebook videos and share them with friends
• subscribe to my YouTube channel (it’s FREE, of course), like, comment and share them
• subscribe, comment and share these blog posts
• email me at sjmnia@gmail.com with ideas and suggestions for what would be of the most help and support in these days

THIS WEEK’S DANCING WATER DAILY PRACTICES
Monday, Apr 13 ~ Dancing Water Nourishing Movement: Calm is Contagious ~ find it here https://youtu.be/KnX1Y360AYw
Tuesday, Apr 14 ~ Dancing Water Nourishing Movement: Feel Calm and Pass It On
Wednesday, Apr 15 ~ Moon River Restorative Yoga
Thursday, Apr 16 ~ Dharma Dance from Dancing Water
Friday, Apr 17 ~ All Out, All You Dance (aka Catch the Calm!) Party from Dancing Water
Saturday, Apr 18 ~ Ajna (Self-Guided) Practice
Sunday, Apr 19 ~ Moon River Restorative Yoga

LAST WEEK’S DANCING WATER DAILY PRACTICES ~ go back and do one again or take one you missed!
Monday, Apr 6 ~ Dancing Water Nourishing Movement: Presence~ find it here
Tuesday, Apr 7 ~ Dancing Water Nourishing Movement: Presence ~ find it here
Wednesday, Apr 8 ~ Moon River Restorative Yoga ~ find it here
Thursday, Apr 9 ~ Dharma Dance from Dancing Water ~ find it here
Friday, Apr 10 ~ All Out, All You Dance (aka Presence!) Party from Dancing Water ~ find it here
Saturday, Apr 11 ~ Ajna (Self-Guided) Practice: 5 Stages of Self-Healing ~ find it here
Sunday, Apr 12 ~ Moon River Restorative Yoga ~ find it here

I always love to hear from you ~ please reach out with email or a comment and let me know how you’re doing and how I can help more!
Until soon, my friends!
Love

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: shake it out. In nature, when an animal is under stress and their systems are pumped with adrenaline and other stress hormones, those chemicals propel the body into action of fighting or running. In our culture, we are pumped with the same hormones on a regular basis but almost never do we expend that energy in any way. The result is a backlog of stress and tension that has long-lasting negative impacts to body, mind and emotions.

Conscious, intentional shaking is a way of dispersing the tension of stress and processing the chemicals that prepare us for fight or flight.

Do it right now. Start by shaking out your hands and fingers. Pay particular attention to the big muscles around your thumbs. Then let the shake move into your arms. Stand up and shake your core, legs, feet and head (if you’re reading this in a public place, either hop into the rest room or just shake it out right where you are ~ people will wonder what you’re up to!). Then pause and notice how you feel.

Sometimes, if things are really hairy and the stress is big and triggering, we don’t have access to a lot of movement. For myself, when I’m really hit with something, I can barely move. It’s in those situations that we can go back to some of the earlier practices: ground & orient, squeeze and release. Do these a few times and see if you can find a little shimmy to shake.

This week, when things get going over the holidays, shake your feet under the table, go out into the yard and shake with the kids and the dog, or put on some great music (see below!) and shake it down to the ground. I’d love to hear how this practice works for you!

I found this interesting piece on shaking off trauma and a technique that I’d not heard of before called TRE. Anybody know about it or experienced it?

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! ~ THREE SPOTS LEFT!
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
This week, I refreshed my display at Cville Arts in preparation for the holiday season and my upcoming event! Come see how Octabusy was made with an art demonstration and book signing at Cville Arts on the downtown mall!

ORDER OCTABUSY!
Support local retailers 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)
and at The Telegraph Art & Comics
and coming soon to the beautiful Nourish Louisa shop in downtown Louisa! Go here for more. I’ll be sharing more soon on events at this super-cool spot!

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 ~ TWO SPOTS LEFT!
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

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 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 conversation
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!

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 25, 2019, 1045am ~ Soothing the Nervous System: Shake it Out

Shake It Loose 3:33 Dolphin Boy
Oolong Journey 4:31 Purekane
Liberation Front 4:55 Thievery Corporation
Moonsmith 5:50 Marisi choreo
Shake Down 2:34 Epidemic Sound
Exit Through You 5:52 Big Blue Ball featuring Joseph Arthur, Peter Gabriel, Karl Wallinger
Tribal Phunk (Tribal Phunk Original Mix) 7:08 JeanClaudeMaurice
Shakin’ It Up 6:15 Ganga Giri
The Truth Is Changing [Feat. Will Young & Amapondo] 4:27 1 Giant Leap
Shake It Off 4:06 Ryan Adams
All Remains 7:30 Afro Celt Sound System

Tuesday, Nov 26, 2019, 840am ~ Soothing the Nervous System: Shake it Out

Shake It Loose 3:33 Dolphin Boy
Oolong Journey 4:31 Purekane
Liberation Front 4:55 Thievery Corporation
Moonsmith 5:50 Marisi choreo
Shake Down 2:34 Epidemic Sound
Exit Through You 5:52 Big Blue Ball featuring Joseph Arthur, Peter Gabriel, Karl Wallinger
Tribal Phunk (Tribal Phunk Original Mix) 7:08 JeanClaudeMaurice
Shakin’ It Up 6:15 Ganga Giri
The Truth Is Changing [Feat. Will Young & Amapondo] 4:27 1 Giant Leap
Shake It Off 4:06 Ryan Adams

Happy Thanksgiving, everyBody!

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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