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This week we were moved by the question: what is the difference between destruction and transformation. We danced the melty mess of metamorphosis as we saw the photos of Notre Dame burning. Coventry Cathedral which I saw 35 years ago and never forgot kept coming to mind: the bombed shell of a cathedral connected to a transformed modern cathedral with a bridge of faith and a prayer for forgiveness. This picture hardly captures it so do look it up for more.

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!

And 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!

Before the playlists, some announcements of things that are happening!

First Friday Freedance with Kate ~ May 3 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, May 3 from 11:25 -12:25.

Honoring the Effect of Trauma in our Lives with Larry Goldstein and Wendy Hubbard April 27
Larry Goldstein and Wendy Hubbard lead a workshop on releasing the grip of trauma using structures work, personal stories, and group work. Structures enable a person to go back safely to a traumatic memory with crucial support that was missing then and offers fresh options — an alternative memory – a different outcome in which basic human needs are met and longing for love and protection are fulfilled. This reconstructs inner implicit memory maps in the brain and helps people become viscerally acquainted with feelings that were lacking early in their lives. Pre-course online class Saturday, April 20, 3-5pm, In Person One-Day Class Saturday, April 27, 10-6p, Post-course online class, Saturday, May 4, 3-5pm. Cost $150. Limited to 12 participants. To register and for more information, contact Wendy Hubbard at whubbard0@gmail.com.

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

Monday, Apr 15, 2019, 1045am ~ Messy Melty Metamorphosis

Como E O Ar (Easy Rhodes Remix) 5:21 Mo’ Horizons
Papillon 3:58 Lara Fabian
Mariposa Traicionera 4:23 Maná
And She Was 3:39 Talking Heads
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Colossus 6:44 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Butterflyz [Roger’s Release Mix] 4:09 Alicia Keys
Butterfly Heart 5:11 Chris Coco
Lagan 4:05 Afro Celt Sound System
Butterfly 4:30 Bob Holroyd
Metamorphosis 5:51 Soulfood

Tuesday, Apr 16, 2018, 840am ~ Messy Melty Metamorphosis

Como E O Ar (Easy Rhodes Remix) 5:21 Mo’ Horizons
Papillon 3:58 Lara Fabian
Mariposa Traicionera 4:23 Maná
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Colossus 6:44 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Butterflyz [Roger’s Release Mix] 4:09 Alicia Keys
Butterfly Heart 5:11 Chris Coco
Lagan 4:05 Afro Celt Sound System
Butterfly 4:30 Bob Holroyd
Metamorphosis 5:51 Soulfood

Wednesday, Apr 17, 2018, 11am ~ Messy Melty Metamorphosis

Como E O Ar (Easy Rhodes Remix) 5:21 Mo’ Horizons
Papillon 3:58 Lara Fabian
Mariposa Traicionera 4:23 Maná
And She Was 3:39 Talking Heads
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Colossus 6:44 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Butterflyz [Roger’s Release Mix] 4:09 Alicia Keys
Butterfly Heart 5:11 Chris Coco
Lagan 4:05 Afro Celt Sound System
Butterfly 4:30 Bob Holroyd
O’Connor: Butterfly’s Day Out 4:43 Yo-Yo Ma, Mark O’Connor, Edgar Meyer

Thursday, Apr 18, 2018, 840am ~ Messy Melty Metamorphosis

Como E O Ar (Easy Rhodes Remix) 5:21 Mo’ Horizons
Papillon 3:58 Lara Fabian
Mariposa Traicionera 4:23 Maná
And She Was 3:39 Talking Heads
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Shadowman 6:36 Afro Celt Sound System
Butterflyz [Roger’s Release Mix] 4:09 Alicia Keys
Butterfly Heart 5:11 Chris Coco
Lagan 4:05 Afro Celt Sound System
Butterfly 4:30 Bob Holroyd
O’Connor: Butterfly’s Day Out 4:43 Yo-Yo Ma, Mark O’Connor, Edgar Meyer

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!

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It’s been a wild week in Charlottesville, y’all. The UVA men’s basketball team won the national championship for the first time…ever. Basketball gets me through the winter with its long season and exciting games but I love this team not just for how they play but for the way they ARE.

After the win on Monday night, head coach Tony Bennett told the team, “Don’t let this change you. It doesn’t have to. Stay humble and stay thankful.” This, to me, is an embodiment of The Lion’s Roar: the absolute confidence that you can be with, feel and handle anything. You can stay who you are and not let the big wins or the big losses change you. What happens isn’t who you are, it’s just what happens. You get to choose who you are as whatever happens unfolds.

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!

And 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!

Before the playlists, some announcements of things that are happening!

Honoring the Effect of Trauma in our Lives with Larry Goldstein and Wendy Hubbard April 27
Larry Goldstein and Wendy Hubbard lead a workshop on releasing the grip of trauma using structures work, personal stories, and group work. Structures enable a person to go back safely to a traumatic memory with crucial support that was missing then and offers fresh options — an alternative memory – a different outcome in which basic human needs are met and longing for love and protection are fulfilled. This reconstructs inner implicit memory maps in the brain and helps people become viscerally acquainted with feelings that were lacking early in their lives. Pre-course online class Saturday, April 20, 3-5pm, In Person One-Day Class Saturday, April 27, 10-6p, Post-course online class, Saturday, May 4, 3-5pm. Cost $150. Limited to 12 participants. To register and for more information, contact Wendy Hubbard at whubbard0@gmail.com.

First Friday Freedance with Kate ~ May 3 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, May 3 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, Apr 8, 2019, 1045am ~ Embodied Presence: The Lion’s Roar

Say 3:51 John Mayer
Essarai 5:48 Cantoma
Journeyman 6:41 Bob Holroyd
For You I Will (Confidence) 3:50 Teddy Geiger
Little Lion Man 4:01 Mumford & Sons
Malawi Moonlight (Dance Version) 5:27 African Tribal Orchestra
Rhythm Is? (Marques Wyatt Mix) 5:49 Afro-Mystik
The Thing That Helps Me Get Through 4:35 Michael Franti & Spearhead
Feel It (feat. Mr. Talkbox) 4:40 TobyMac
Lionheart 6:15 Angels Of Venice
Wondering Where The Lions Are 3:48 Bruce Cockburn
Bach: Cello Suite #4 In E Flat, BWV 1010 – 1. Sarabande 5:03 Yo-Yo Ma

Tuesday, Apr 9, 2018, 840am ~ Embodied Presence: The Lion’s Roar

Say 3:51 John Mayer
Essarai 5:48 Cantoma
For You I Will (Confidence) 3:50 Teddy Geiger
Little Lion Man 4:01 Mumford & Sons
Malawi Moonlight (Dance Version) 5:27 African Tribal Orchestra
Rhythm Is? (Marques Wyatt Mix) 5:49 Afro-Mystik
The Thing That Helps Me Get Through 4:35 Michael Franti & Spearhead
Feel It (feat. Mr. Talkbox) 4:40 TobyMac
Lionheart 6:15 Angels Of Venice
Wondering Where The Lions Are 3:48 Bruce Cockburn
Bach: Cello Suite #4 In E Flat, BWV 1010 – 1. Sarabande 5:03 Yo-Yo Ma

Wednesday, Apr 10, 2018, 11am ~ Embodied Presence: The Lion’s Roar

Say 3:51 John Mayer
Essarai 5:48 Cantoma
For You I Will (Confidence) 3:50 Teddy Geiger
Mariposa Traicionera 4:23 Maná
Little Lion Man 4:01 Mumford & Sons
Malawi Moonlight (Dance Version) 5:27 African Tribal Orchestra
Rhythm Is? (Marques Wyatt Mix) 5:49 Afro-Mystik
The Paris Swing Box 5:24 Parov Stelar
Feel It (feat. Mr. Talkbox) 4:40 TobyMac
Lionheart 6:15 Angels Of Venice
Wondering Where The Lions Are 3:48 Bruce Cockburn
Bach: Cello Suite #4 In E Flat, BWV 1010 – 1. Sarabande 5:03 Yo-Yo Ma

Thursday, Apr 11, 2018, 840am ~ Embodied Presence: The Lion’s Roar

Say 3:51 John Mayer
Essarai 5:48 Cantoma
For You I Will (Confidence) 3:50 Teddy Geiger
Mariposa Traicionera 4:23 Maná
Little Lion Man 4:01 Mumford & Sons
Malawi Moonlight (Dance Version) 5:27 African Tribal Orchestra
Rhythm Is? (Marques Wyatt Mix) 5:49 Afro-Mystik
The Paris Swing Box 5:24 Parov Stelar
Feel It (feat. Mr. Talkbox) 4:40 TobyMac
Wondering Where The Lions Are 3:48 Bruce Cockburn
Bach: Cello Suite #4 In E Flat, BWV 1010 – 1. Sarabande 5:03 Yo-Yo Ma

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!

At its essence, embodied presence is about getting body and mind together in the same place at the same time. Simple and complicated as that. It takes practice to gather our scattered parts even for short bursts and it’s one of the main reasons I do the mindful work (and play) we do together. It’s a big enough topic that we’ll be focusing on it next week, too (only a little different flavor).

Kurt Vonnegut reminds us that life is a garden, not a road and what matters is not where you go but what you notice. So what did you notice this week? Spring is springing in Virginia, so there is plenty in the natural world to notice, not to mention in our internal landscapes. Please share any of your noticings in the comments so we can all be reminded to invest in the sensation of the moment. (P.S. Did you notice all the critters and creatures in the garden art?)

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!

And 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!

Before the playlists, some announcements of things that are happening!

First Friday Freedance with Kate ~ April 5 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, April 5 from 11:25 -12:25.

Honoring the Effect of Trauma in our Lives with Larry Goldstein and Wendy Hubbard April 27
Larry Goldstein and Wendy Hubbard lead a workshop on releasing the grip of trauma using structures work, personal stories, and group work. Structures enable a person to go back safely to a traumatic memory with crucial support that was missing then and offers fresh options — an alternative memory – a different outcome in which basic human needs are met and longing for love and protection are fulfilled. This reconstructs inner implicit memory maps in the brain and helps people become viscerally acquainted with feelings that were lacking early in their lives. Pre-course online class Saturday, April 20, 3-5pm, In Person One-Day Class Saturday, April 27, 10-6p, Post-course online class, Saturday, May 4, 3-5pm. Cost $150. Limited to 12 participants. To register and for more information, contact Wendy Hubbard at whubbard0@gmail.com.

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

Monday, Apr 1 2019, 1045am ~ Embodied Presence: Garden Not a Road

Garden 3:59 Sean Hayes
Cosmopole 6:39 Cantoma
Wander This World 4:51 Jonny Lang
Kintamani (Hanoman’s Forest Mix) 5:46 Transglobal Underground
Baya Baya 5:27 Safri Duo
Fallin’ High 6:00 Safri Duo
Garden Of Delights 2:36 Lisa Loeb & Nine Stories
Marjaani Marjaani (From Billu) 5:26 Sunidhi Chauhan, Sukhwinder Singh & Pritam
Wanderin’ 2:42 Chris Isaak Speak Of The Devil
New Morning 3:44 Alpha Rev
Tupelo Honey 3:37 Van Morrison
Skin Deep 4:30 Derek Trucks Band with Buddy Guy
Giuseppe Tornatore Suite: Malena (Main theme) 4:22 Yo-Yo Ma, Ennio Morricone & Roma Sinfonietta

Tuesday, Apr 2, 2018, 840am ~ Embodied Presence: Garden Not a Road

Garden 3:59 Sean Hayes
Cosmopole 6:39 Cantoma
Wander This World 4:51 Jonny Lang
Kintamani (Hanoman’s Forest Mix) 5:46 Transglobal Underground
Baya Baya 5:27 Safri Duo
Fallin’ High 6:00 Safri Duo
Garden Of Delights 2:36 Lisa Loeb & Nine Stories
Marjaani Marjaani (From Billu) 5:26 Sunidhi Chauhan, Sukhwinder Singh & Pritam
New Morning 3:44 Alpha Rev
Tupelo Honey 3:37 Van Morrison
Skin Deep 4:30 Derek Trucks Band with Buddy Guy

Wednesday, Apr 3, 2018, 11am ~ Embodied Presence: Garden Not a Road

Garden 3:59 Sean Hayes
Cosmopole 6:39 Cantoma
Wander This World 4:51 Jonny Lang
Kintamani (Hanoman’s Forest Mix) 5:46 Transglobal Underground
Baya Baya 5:27 Safri Duo
Fallin’ High 6:00 Safri Duo
There’s Nothing Holdin’ Me Back 3:19 Shawn Mendes
Marjaani Marjaani (From Billu) 5:26 Sunidhi Chauhan, Sukhwinder Singh & Pritam
Wanderin’ 2:42 Chris Isaak
New Morning 3:44 Alpha Rev
Tupelo Honey 3:37 Van Morrison
On the Nature of Daylight 6:35 Max Richter Orchestra & Lorenz Dangel

Thursday, Apr 4, 2018, 840am ~ Embodied Presence: Garden Not a Road

Garden 3:59 Sean Hayes
Cosmopole 6:39 Cantoma
Wander This World 4:51 Jonny Lang
Kintamani (Hanoman’s Forest Mix) 5:46 Transglobal Underground
Baya Baya 5:27 Safri Duo
Fallin’ High 6:00 Safri Duo
There’s Nothing Holdin’ Me Back 3:19 Shawn Mendes
Marjaani Marjaani (From Billu) 5:26 Sunidhi Chauhan, Sukhwinder Singh & Pritam
Wanderin’ 2:42 Chris Isaak
Tupelo Honey 3:37 Van Morrison
On the Nature of Daylight 6:35 Max Richter Orchestra & Lorenz Dangel

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!



This week’s focus on kaleidoscopic movement and living is to recognize how even small shifts change patterns fundamentally. Thanks to Lynn Pribus who brought her hand-made (by her hands!) kaleidoscope for show and tell!

One of the songs at the end of this week’s playlist is Coldplay’s Kaleidoscope and the vocal recites a translation of Rumi’s poem, The Guest House.

This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.
Be grateful for whatever comes.
because each has been sent
as a guide from beyond.
— Jellaludin Rumi

Kaleidoscopic moving and living allows us to see whatever arrives at your door as a guide, a glittering shard of light. 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!

And 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!

Before the playlists, some announcements of things that are happening!

Nia Jam on Friday, March 29, 5:45-7pm, Studio A, acac Downtown
Join teachers Jeanne, Loring, and Rachel for a Nia* Jam! as they focus on the energy of Spring, a time to Grow and Blossom, with the intent of tapping into empowerment and beauty. This special event will pre-empt Jeanne’s regular Friday night class. As always, for a Nia Jam, you can bring a friend to ACAC for free.
*Nia is barefoot cardio dance set to fabulous music that feeds your body, focuses your mind, stirs your emotions, and uplifts your spirit.

First Friday Freedance with Kate ~ April 5 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, April 5 from 11:25 -12:25.

Honoring the Effect of Trauma in our Lives with Larry Goldstein and Wendy Hubbard April 27
Larry Goldstein and Wendy Hubbard lead a workshop on releasing the grip of trauma using structures work, personal stories, and group work. Structures enable a person to go back safely to a traumatic memory with crucial support that was missing then and offers fresh options — an alternative memory – a different outcome in which basic human needs are met and longing for love and protection are fulfilled. This reconstructs inner implicit memory maps in the brain and helps people become viscerally acquainted with feelings that were lacking early in their lives. Pre-course online class Saturday, April 20, 3-5pm, In Person One-Day Class Saturday, April 27, 10-6p, Post-course online class, Saturday, May 4, 3-5pm. Cost $150. Limited to 12 participants. To register and for more information, contact Wendy Hubbard at whubbard0@gmail.com.

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

Monday, Mar 25, 2019, 1045am ~ Kaleidoscope

The Blower’s Daughter 4:44 Damien Rice
Here With Me 4:15 Dido
Souvenir 5:39 Kaledj feat. Neko
What I Know 4:14 Parachute
Hotel California 5:48 Gipsy Kings
More Than This 4:07 10,000 Maniacs
Sunshine in a bag 4:28 Gorillaz
Ghosts in My Machine 3:33 Annie Lennox
Yahoo 7:33 Veeresh & The Humaniversity Sound
Facing East 3:48 Thievery Corporation
En el Bosque de Cristal 4:11 Tierra Negra and Muriel Anderson
Kaleidoscope 1:52 Coldplay
Way Down 5:08 The Happening

Tuesday, Mar 26, 2018, 840am ~ Kaleidoscope

The Blower’s Daughter 4:44 Damien Rice
Here With Me 4:15 Dido
Souvenir 5:39 Kaledj feat. Neko
What I Know 4:14 Parachute
Hotel California 5:48 Gipsy Kings
More Than This 4:07 10,000 Maniacs
Sunshine in a bag 4:28 Gorillaz
Yahoo 7:33 Veeresh & The Humaniversity Sound
Facing East 3:48 Thievery Corporation
En el Bosque de Cristal 4:11 Tierra Negra and Muriel Anderson
Kaleidoscope 1:52 Coldplay
Way Down 5:08 The Happening

Wednesday, Mar 27, 2018, 11am ~ Kaleidoscope

Orange Sky 6:11 Alexi Murdoch
Here With Me 4:15 Dido
Souvenir 5:39 Kaledj feat. Neko
What I Know 4:14 Parachute
How Many More Years (buddha nature) 5:10 No Logo
Tightrope (Feat. Big Boi) 4:23 Janelle Monae
Ghosts in My Machine 3:33 Annie Lennox
Yahoo 7:33 Veeresh & The Humaniversity Sound
Closer To Fine 4:02 Indigo Girls l
En el Bosque de Cristal 4:11 Tierra Negra and Muriel Anderson
Kaleidoscope 1:52 Coldplay
Way Down 5:08 The Happening

Thursday, Mar 28, 2018, 840am ~ Kaleidoscope

Orange Sky 6:11 Alexi Murdoch
Here With Me 4:15 Dido
Souvenir 5:39 Kaledj feat. Neko
What I Know 4:14 Parachute
How Many More Years (buddha nature) 5:10 No Logo
Tightrope (Feat. Big Boi) 4:23 Janelle Monae
Ghosts in My Machine 3:33 Annie Lennox
Yahoo 7:33 Veeresh & The Humaniversity Sound
Closer To Fine 4:02 Indigo Girls
Facing East 3:48 Thievery Corporation
En el Bosque de Cristal 4:11 Tierra Negra and Muriel Anderson
Kaleidoscope 1:52 Coldplay

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!

Happy spring, everybody! This week we used the practice to wake up and the awakening to practice more. We played with consciously using our eyes as well as some new music and movement to wake up the body and break some habits (which sometimes went more smoothly than others).

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!

And 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!

Before the playlists, some announcements of things that are happening!

Nia Jam on Friday, March 29, 5:45-7pm, Studio A, acac Downtown
Join teachers Jeanne, Loring, and Rachel for a Nia* Jam! as they focus on the energy of Spring, a time to Grow and Blossom, with the intent of tapping into empowerment and beauty. This special event will pre-empt Jeanne’s regular Friday night class. As always, for a Nia Jam, you can bring a friend to ACAC for free.
*Nia is barefoot cardio dance set to fabulous music that feeds your body, focuses your mind, stirs your emotions, and uplifts your spirit.

First Friday Freedance with Kate ~ April 5 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, April 5 from 11:25 -12:25.

Honoring the Effect of Trauma in our Lives with Larry Goldstein and Wendy Hubbard April 27
Larry Goldstein and Wendy Hubbard lead a workshop on releasing the grip of trauma using structures work, personal stories, and group work. Structures enable a person to go back safely to a traumatic memory with crucial support that was missing then and offers fresh options — an alternative memory – a different outcome in which basic human needs are met and longing for love and protection are fulfilled. This reconstructs inner implicit memory maps in the brain and helps people become viscerally acquainted with feelings that were lacking early in their lives. Pre-course online class Saturday, April 20, 3-5pm, In Person One-Day Class Saturday, April 27, 10-6p, Post-course online class, Saturday, May 4, 3-5pm. Cost $150. Limited to 12 participants. To register and for more information, contact Wendy Hubbard at whubbard0@gmail.com.

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

Monday, Mar 18, 2019, 1045am ~ Wake Up + Practice

Awake My Soul 4:16 Mumford & Sons
Silk Road 8:00 Kitaro
A Gusta 5:39 Safri Duo
On and On 4:19 Suryan
Moon & Sun 6:02 Dalminjo Fjörd Fusioneer
Wake Me Up 4:10 Avicii
Bayami (Extended Dance Remix) 6:11 Ganga Giri
Get Up 4:51 Badmarsh & Shri
Wake Up 3:28 The Makepeace Brothers
City Knows Your Name 4:59 Chris Coco
Sleep 4:24 Euphoria

Tuesday, Mar 19, 2018, 840am ~ Wake Up + Practice

Awake My Soul 4:16 Mumford & Sons
Silk Road 8:00 Kitaro An Enchanted Evening
A Gusta 5:39 Safri Duo
On and On 4:19 Suryan
Moon & Sun 6:02 Dalminjo Fjörd Fusioneer
Bayami (Extended Dance Remix) 6:11 Ganga Giri
Wake Me Up 4:10 Avicii
Get Up 4:51 Badmarsh & Shri
City Knows Your Name 4:59 Chris Coco
Sleep 4:24 Euphoria

Wednesday, Mar 20, 2018, 11am ~ Wake Up + Practice

Awake My Soul 4:16 Mumford & Sons
Silk Road 8:00 Kitaro
A Gusta 5:39 Safri Duo
On and On 4:19 Suryan
Moon & Sun 6:02 Dalminjo Fjörd Fusioneer
Wake Me Up 4:10 Avicii
Bayami (Extended Dance Remix) 6:11 Ganga Giri
Get Up 4:51 Badmarsh & Shri
Wake Up Everybody 3:35 John Legend & The Roots
Spring Clean 4:48 The Happening
Halving The Compass 5:27 Helios

Thursday, Mar 21, 2018, 840am ~ Wake Up + Practice

Awake My Soul 4:16 Mumford & Sons
Wake Up Everybody 3:35 John Legend & The Roots
A Gusta 5:39 Safri Duo
On and On 4:19 Suryan
Moon & Sun 6:02 Dalminjo Fjörd Fusioneer
Wake Me Up 4:10 Avicii
Bayami (Extended Dance Remix) 6:11 Ganga Giri
Get Up 4:51 Badmarsh & Shri
Wake Up 3:28 The Makepeace Brothers
Spring Clean 4:48 The Happening
Halving The Compass 5:27 Helios

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!


How many times do I say (or think), “I’ve got to figure this out.” This week we danced the possibilities of resting the “thinking mind” — the one that over-manages and over-plans and instead living from our “working mind” – the one that gracefully resides and chooses in the present moment. As Sarah Susanka reminds us:

“When you are trying to figure out the right thing to do, you are in thinking mind. You have set up a duality between what is right atnd what is wrong, with the implication that if you don’t pick the correct option, you’ll be screwing up. But in reality, you can’t screw up. Whatever you pick will produce a set of life experiences that will continue to reveal you to you, whether the content of what happens is pleasant to go through or miserable. All of it contains food for your growth. The part of you that’ trying to determine what’s correct is lost in appearances, whereas the nutrients for self-understanding lie in that vast ocean of peace beneath the surface.” ~ The Not So Big Life p. 195

In addition to Susanka’s book, inspiration for this week’s focus came from two talks by Tara Brach, meditation teacher and author. Those talks are Impermanence: Awakening Through Insecurity, Part 1 & Part 2, they are wonderful and I hope you’ll listen to them both.

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!

And 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!

Before the playlists, some upcoming awesome things!

Author Fest 2019 at the Waynesboro Public Library on March 16
On Saturday, March 16 from 10 a.m. to 1 p.m., the Waynesboro Public Library will host its 5th Annual Author Fest. The event is free for both authors and the public. Buddha Cat and friends will be there and you can find out more here. I do hope you’ll join us!

Nia Jam on Friday, March 29, 5:45-7pm
The acac Nia team will offer a Nia Jam on Friday, March 29 from 545-7pm! More details soon!

First Friday Freedance with Kate ~ April 5 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, April 5 from 11:25 -12:25.

Honoring the Effect of Trauma in our Lives with Larry Goldstein and Wendy Hubbard April 27
Larry Goldstein and Wendy Hubbard lead a workshop on releasing the grip of trauma using structures work, personal stories, and group work. Structures enable a person to go back safely to a traumatic memory with crucial support that was missing then and offers fresh options — an alternative memory – a different outcome in which basic human needs are met and longing for love and protection are fulfilled. This reconstructs inner implicit memory maps in the brain and helps people become viscerally acquainted with feelings that were lacking early in their lives. Pre-course online class Saturday, April 20, 3-5pm, In Person One-Day Class Saturday, April 27, 10-6p, Post-course online class, Saturday, May 4, 3-5pm. Cost $150. Limited to 12 participants. To register and for more information, contact Wendy Hubbard at whubbard0@gmail.com.

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

Monday, Mar 11, 2019, 1045am ~ Feel (Rather Than Figure) It Out

Delirium [Dub Mix] 6:15 Euphoria
Back to the Earth 5:27 Rusted Root
Sweeter Love 8:09 Blue Six
Serpentine Fire 3:50 Earth, Wind & Fire
Mothership 3:14 Kid Beyond
It’s Alright 3:28 Dar Williams
Crazy Knowledge (Soul Of Man Remix) 6:29 Dreadzone
Feel On Baby 5:07 The Rolling Stones
CAN’T STOP THE FEELING! 3:58 Justin Timberlake
Domination 7:26 Peace Orchestra
Elephant (Dub) 6:07 Spiral System
Far Away The End 2:19 Jeroen Elfferich

Tuesday, Mar 12, 2018, 840am ~ Feel (Rather Than Figure) It Out

Delirium [Dub Mix] 6:15 Euphoria
Serpentine Fire 3:50 Earth, Wind & Fire
Mothership 3:14 Kid Beyond
It’s Alright 3:28 Dar Williams
Crazy Knowledge (Soul Of Man Remix) 6:29 Dreadzone
Dance Little Sister 3:55 Terence Trent D’Arby
Domination 7:26 Peace Orchestra
Elephant (Dub) 6:07 Spiral System
Far Away The End 2:19 Jeroen Elfferich

Wednesday, Mar 13, 2018, 11am ~ Feel (Rather Than Figure) It Out

How Does It Feel 4:57 Afterlife
Back to the Earth 5:27 Rusted Root
Sweeter Love 8:09 Blue Six
Mothership 3:14 Kid Beyond
Crazy Knowledge (Soul Of Man Remix) 6:29 Dreadzone
I Don’t Feel Like Dancin’ 4:48 Scissor Sisters
Feel It All – Band Jam 3:50 KT Tunstall
Domination 7:26 Peace Orchestra
Elephant (Dub) 6:07 Spiral System
The Essence One 3:24 Jeroen Elfferich

Thursday, Mar 14, 2018, 840am ~ Feel (Rather Than Figure) It Out

How Does It Feel 4:57 Afterlife
Back to the Earth 5:27 Rusted Root
Sweeter Love 8:09 Blue Six
Mothership 3:14 Kid Beyond
Crazy Knowledge (Soul Of Man Remix) 6:29 Dreadzone
I Don’t Feel Like Dancin’ 4:48 Scissor Sisters
Feel It All – Band Jam 3:50 KT Tunstall
Domination 7:26 Peace Orchestra
Elephant (Dub) 6:07 Spiral System
The Essence Five 2:21 Jeroen Elfferich

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!


This week’s focus – No Time To Rush – was inspired by two talks by Tara Brach, meditation teacher and author. Those talks are Impermanence: Awakening Through Insecurity, Part 1 & Part 2, they are powerful good and I hope you’ll listen to them both.

One of the stories she refers to is this:

Before saying a word, he [Ajahn Chah*] motioned to a glass at his side. “Do you see this glass?” he asked us. “I love this glass. It holds the water admirably. When the sun shines on it, it reflects the light beautifully. When I tap it, it has a lovely ring. Yet for me, this glass is already broken. When the wind knocks it over or my elbow knocks it off the shelf and it falls to the ground and shatters, I say, ‘Of course.’ But when I understand that this glass is already broken, every minute with it is precious.”
*Ajahn Chah, 20th Century Thai Buddhist Monk

Imagine walking through the world with the understanding that everything is already broken and how that understanding would invite you to deeply appreciate and savor your life.

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!

In this week’s playlists, a tip of the hat to Leslie Luxenberg who sent me On The Way Home by Buffalo Springfield (I’m a fan, but I’d never heard this one before) that was spot on our focus:

Though we rush ahead
to save our time
We are only what we feel
And I love you,
can you feel it now.

Thank you, Leslie!

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!

Before the playlists, some announcements of things that are happening!

Author Fest 2019 at the Waynesboro Public Library on March 16
On Saturday, March 16 from 10 a.m. to 1 p.m., the Waynesboro Public Library will host its 5th Annual Author Fest. The event is free for both authors and the public. Buddha Cat and friends will be there. More information and details to come!

Nia Jam on Friday, March 29, 5:45-7pm
The acac Nia team will offer a Nia Jam on Friday, March 29 from 545-7pm! More details soon!

First Friday Freedance with Kate ~ April 5 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, April 5 from 11:25 -12:25.

Honoring the Effect of Trauma in our Lives with Larry Goldstein and Wendy Hubbard April 27
Larry Goldstein and Wendy Hubbard lead a workshop on releasing the grip of trauma using structures work, personal stories, and group work. Structures enable a person to go back safely to a traumatic memory with crucial support that was missing then and offers fresh options — an alternative memory – a different outcome in which basic human needs are met and longing for love and protection are fulfilled. This reconstructs inner implicit memory maps in the brain and helps people become viscerally acquainted with feelings that were lacking early in their lives. Pre-course online class Saturday, April 20, 3-5pm, In Person One-Day Class Saturday, April 27, 10-6p, Post-course online class, Saturday, May 4, 3-5pm. Cost $150. Limited to 12 participants. To register and for more information, contact Wendy Hubbard at whubbard0@gmail.com.

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

Monday, Mar 4, 2019, 1045am ~ No Time To Rush

Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
Living In The Moment 3:55 Jason Mraz
Fingerbeat 5:57 Drumspyder
Illusion (Rollercone Remix) 4:35 Limbo Experience
Further in Time 6:32 Afro Celt Sound System
Go2006 Mix 4:23 Moby
La Da Da 3:32 The Makepeace Brothers
Dust in the Wind 3:30 Daughter Darling
Desert Dancer [Zeb’s Slow Camel Ride Remix] 6:05 Nickodemus
Forget About The Future 5:13 Sting
Slow Dawn 5:19 David Darling

Tuesday, Mar 5, 2018, 840am ~ No Time To Rush

Sofa Rockers [Richard Dorfmeister Remix] 8:34 Sofa Surfers
Living In The Moment 3:55 Jason Mraz
Fingerbeat 5:57 Drumspyder
Illusion (Rollercone Remix) 4:35 Limbo Experience
Further in Time 6:32 Afro Celt Sound System
Go2006 Mix 4:23 Moby
La Da Da 3:32 The Makepeace Brothers
Dust in the Wind 3:30 Daughter Darling
Forget About The Future 5:13 Sting
Slow Dawn 5:19 David Darling

Wednesday, Mar 6, 2018, 11am ~ No Time To Rush

One Good Dub 8:16 Kaya Project
Living In The Moment 3:55 Jason Mraz
Fingerbeat 5:57 Drumspyder
On the Way Home  2:56 Neil Young & Bluenote Café
Illusion (Rollercone Remix) 4:35 Limbo Experience
Go2006 Mix 4:23 Moby
Adagio for Strings [Remix by Ferry Corsten] 6:35 William Orbit
La Da Da 3:32 The Makepeace Brothers
Dust in the Wind 3:30 Daughter Darling
Dobro 4:55 Kaya Project
Slow Like Honey  5:59 Fiona Apple

Thursday, Mar 7, 2018, 840am ~ No Time To Rush

One Good Dub 8:16 Kaya Project
Living In The Moment 3:55 Jason Mraz
Fingerbeat 5:57 Drumspyder
On the Way Home  2:56 Neil Young & Bluenote Café
Illusion (Rollercone Remix) 4:35 Limbo Experience
Go2006 Mix 4:23 Moby
Adagio for Strings [Remix by Ferry Corsten] 6:35 William Orbit
La Da Da 3:32 The Makepeace Brothers
Dust in the Wind 3:30 Daughter Darling
Dobro 4:55 Kaya Project
Slow Dawn 5:19 David Darling

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!

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