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This week, we faced the epidemic of NEVER ENOUGH. We live in a culture of wantingwantingwanting moremoremore and at the same time, we put up with situations that we know in our guts, our hearts, our bones we should draw the line on. Our culture says NEVER ENOUGH when we need to cultivate a connection to the sensation of THAT’S ENOUGH.

One of the songs we danced to this week was Justin Timberlake’s Say Something and there is a really great video for it that was done in *one take* that it worth watching. You can find it here. Enjoy.

You can find all our ENOUGH playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things I know you want to know about:

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Feb 23 (that’s tomorrow!), Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

5Rhythms events with Jeffery Boynton and Samantha Lane ~ Mar 10 and Apr 7
I had the good fortune to dance with Jeffery and Samantha late last year. I’m delighted to see them offering these two events this spring! This is an invitation to the dance only you can do. There are no steps to learn, no preparations to make, no prerequisites to participate. Only curiosity, breath, and your presence, moment by moment, a practice of being.

*AWARENESS*: An evening with 5Rhythms® on March 10
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, March 10, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 2/28 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton, certified 5Rhythms Teacher and member 5RTA

*TOGETHER*: An evening with 5Rhythms® on April 7
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, April 7, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 3/23 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton and Samantha Lane, certified 5Rhythms Teachers and members 5RTA

Created by Gabrielle Roth and practiced by tens of thousands worldwide, 5Rhythms is a philosophy, perspective, performance art and a dynamic movement practice rooted in the principle that if you put the psyche in
motion it will heal itself.

For more inspiration: www.5rhythms.com

or http://www.afterbefore.live

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment.

Price is 2990 euro per person (based on a double/twin room accommodation – only TWO ROOMS LEFT).
http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Feb 19, 2018, 1045am ~ Enough

Never Enough 5:29 Del Amitri
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Back to the Earth 5:27 Rusted Root
One World, One People 4:43 Xcultures
Nungabunda 6:20 Ganga Girl
Reconfluence 6:19 Bob Holroyd
Is Your Love Big Enough? 3:22 Lianne La Havas
Jogando Capoeira 6:20 Beatfanatic
Minimba Featuring Mari Boine 5:55 Future Prophecies
Give It Away 5:17 Zero 7
The Space Between 6:02 Zero 7

Tuesday, Feb 20, 2018, 840am ~ Enough

Never Enough 5:29 Del Amitri
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Back to the Earth 5:27 Rusted Root
One World, One People 4:43 Xcultures
Reconfluence 6:19 Bob Holroyd
That’s Enough of That Stuff 4:33 Marcia Ball
Jogando Capoeira 6:20 Beatfanatic
Minimba Featuring Mari Boine 5:55 Future Prophecies
Give It Away 5:17 Zero 7
Unchosen 3:54 Jesse Cook

Wednesday, Feb 21, 2017, 11am ~ Enough

Never Enough 3:04 David Wilcox
Can’t Get Enough 4:53 Barry White
Don’t Say 5:47 Deep Dive Corp.
Nungabunda 6:20 Ganga Girl
Reconfluence 6:19 Bob Holroyd
Don’t Stop Til You Get Enough 3:56 Michael Jackson
Shakin’ It Up 6:15 Ganga Giri
Jogando Capoeira 6:20 Beatfanatic
Say Something (feat. Chris Stapleton) 4:39 Justin Timberlake
Mother 6:30 Afro Celt Sound System
Þú Ert Jörðin 4:34 Ólafur Arnalds

Thursday, Feb 22, 2017, 840am ~ Enough

Never Enough 3:04 David Wilcox
Can’t Get Enough 4:53 Barry White
Don’t Say 5:47 Deep Dive Corp.
Nungabunda 6:20 Ganga Girl
Don’t Stop Til You Get Enough 3:56 Michael Jackson
Shakin’ It Up 6:15 Ganga Giri
Jogando Capoeira 6:20 Beatfanatic
Say Something (feat. Chris Stapleton) 4:39 Justin Timberlake
Mother 6:30 Afro Celt Sound System
Þú Ert Jörðin 4:34 Ólafur Arnalds

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 was a powerful week of movement and connection – acknowledging both the strength in our softness and that each 1 of us is part of making the world a better, safer, more peaceful place. Whoever who you are – whether survivor, friend of survivor, woman or man, young or old – you can stand up, speak up and move toward a time when exploitation of and violence against women no longer happens. Thanks to all who joined Mary Linn and me both at acac and at IX Art Park — we love dancing with you.

You can find all our playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things I know you want to know about:

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Feb 23, Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

5Rhythms events with Jeffery Boynton and Samantha Lane ~ Mar 10 and Apr 7
I had the good fortune to dance with Jeffery and Samantha late last year. I’m delighted to see them offering these two events this spring! This is an invitation to the dance only you can do. There are no steps to learn, no preparations to make, no prerequisites to participate. Only curiosity, breath, and your presence, moment by moment, a practice of being.

*AWARENESS*: An evening with 5Rhythms® on March 10
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, March 10, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 2/28 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton, certified 5Rhythms Teacher and member 5RTA

*TOGETHER*: An evening with 5Rhythms® on April 7
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, April 7, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 3/23 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton and Samantha Lane, certified 5Rhythms Teachers and members 5RTA
 
Created by Gabrielle Roth and practiced by tens of thousands worldwide, 5Rhythms is a philosophy, perspective, performance art and a dynamic movement practice rooted in the principle that if you put the psyche in
motion it will heal itself.
 
For more inspiration: www.5rhythms.com

or http://www.afterbefore.live

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment. 

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
  http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Feb 12, 2018, 1045am ~ 1 Billion Rising / Each 1 Of Us Rising

Healing Senses 8:27 Parijat
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
Survivor 3:49 Destiny’s Child
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Stronger (What Doesn’t Kill You) 3:42 Kelly Clarkson
One Billion Hands 4:05 Lourds Lane
Get Up 4:51 Badmarsh & Shri
Fallin’ High 6:00 Safri Duo
Domination 7:26 Peace Orchestra
Quiet 3:22 MILCK
Phenomenal Woman 4:24 Ruthie Foster
Gentle Exit 4:15 The Happening

Tuesday, Feb 13, 2018, 840am with Mary Linn~ 1 Billion Rising / Each 1 Of Us Rising

Walking Prayers 3:55 Gina Loring
RISE UP 3:23 Sussan Deyhim
Survivor 3:49 Destiny’s Child
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane
We Found Love (feat. Calvin Harris) 3:35 Rihanna
Perfect 3:34 P!nk
Nasty Woman 4:06 Ara Lee
Holy Water 4:18 Big & Rich
Stand Up 3:41 Sugarland
Female 3:14 Keith Urban
Blueprint 4:19 Bob Holroyd

Tuesday, Feb 13, 2018, 615pm at IX Art Park~ 1 Billion Rising / Each 1 Of Us Rising

Walking Prayers 3:55 Gina Loring
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane

Wednesday, Feb 7, 2017, 11am with Mary Linn ~ 1 Billion Rising / Each 1 Of Us Rising

Walking Prayers 3:55 Gina Loring
RISE UP 3:23 Sussan Deyhim
Survivor 3:49 Destiny’s Child
Roar 3:44 Katy Perry
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane
We Found Love (feat. Calvin Harris) 3:35 Rihanna
Perfect 3:34 P!nk
Nasty Woman 4:06 Ara Lee
Holy Water 4:18 Big & Rich
Stand Up 3:41 Sugarland
Female 3:14 Keith Urban
Blueprint 4:19 Bob Holroyd

Thursday, Feb 8, 2017, 840am ~ Why Worry?

Orange Sky 6:11 Alexi Murdoch
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Stronger (What Doesn’t Kill You) 3:42 Kelly Clarkson
One Billion Hands 4:05 Lourds Lane
Get Up 4:51 Badmarsh & Shri
Fallin’ High 6:00 Safri Duo
Domination 7:26 Peace Orchestra
Quiet 3:22 MILCK
Phenomenal Woman 4:24 Ruthie Foster
Let It Go 2:16 Jamie Catto & Alex Forster

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!

As a recovering worrier, I completely acknowledge that worrying does nothing to help any situation while robbing me of the present moment and the possibilities that could unfold if I let go of my tight worry thoughts. I’m reminded by my non-worrying friends that bringing myself into stability and mobility (in body, mind and spirit) gives me the resources I need to relax into whatever is happening. I just have to remember to tap into those sensations…and that just takes practice.

You can find all the Why Worry playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are some upcoming events that I know you want to know about:

FREE Showing of documentary, I”m Not Racist…Am I? on Friday, Feb 9 at 7pm
Beloved Community Cville ​presents a community-wide film viewing of and dialogue event around the documentary, I’m Not Racist…Am I? A free public screening of this 90 minute documentary film is being held at
The Paramount Theater on Feb. 9th, 2018, at 7pm, with the Film Director & Producer leading a community discussion immediately afterward. ​Private screenings are being set up throughout the community (schools, churches, etc.) during the 30 days following the Paramount screening (February/March). Go HERE to reserve free tickets and for more information!

One Billion Rising with Susan & Mary Linn ~ Feb 13 and 14!
Valentine’s Day means a celebration the One Billion Rising revolution to fight against violence against women. The idea is to get one billion people dancing on Valentine’s Day. Come be part of the wave of love: Tues, Feb 13, 840-940am at acac Downtown and Weds, Feb 14, 11-1215pm at acac Albemarle Square. And for a 15 minute taster, come to the IX Art Park on Tues, Feb 13 at 6pm for Nia and a slew of other great stuff. Check it out here. https://www.facebook.com/events/2024448277797486/

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Feb 23, Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

5Rhythms events with Jeffery Boynton and Samantha Lane ~ Mar 10 and Apr 7
I had the good fortune to dance with Jeffery and Samantha late last year. I’m delighted to see them offering these two events this spring! This is an invitation to the dance only you can do. There are no steps to learn, no preparations to make, no prerequisites to participate. Only curiosity, breath, and your presence, moment by moment, a practice of being.

*AWARENESS*: An evening with 5Rhythms® on March 10
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, March 10, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 2/28 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton, certified 5Rhythms Teacher and member 5RTA

*TOGETHER*: An evening with 5Rhythms® on April 7
Location: Common Ground Healing Arts, Charlottesville, VA
When: Saturday, April 7, 2018
Time: 5:00PM-7:00PM
*doors close at 5:20pm
Cost: $20 Pre-register by 3/23 thru 5Rhythms PRO App or at
http://www.afterbefore.live/store

$25 cash, check at the door (If space remains)
Class led by Jeffrey Boynton and Samantha Lane, certified 5Rhythms Teachers and members 5RTA
 
Created by Gabrielle Roth and practiced by tens of thousands worldwide, 5Rhythms is a philosophy, perspective, performance art and a dynamic movement practice rooted in the principle that if you put the psyche in
motion it will heal itself. For more inspiration: www.5rhythms.com
or http://www.afterbefore.live

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment.

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Feb 5, 2018, 1045am ~ Why Worry?

Coming Back To Life 6:19 Pink Floyd
Living In The Moment 3:55 Jason Mraz
Never Know 3:33 Jack Johnson
Drifting Away (Paradiso Mix) 5:08 Faithless
Drive By 3:16 Train
Drop 4:56 Cornelius
Breathe (Extreme Mix) 4:04 Soulfood
Don’t You Worry ‘Bout a Thing 4:45 Stevie Wonder
Stairway To Heaven 8:03 Led Zeppelin
Proud 4:30 Heather Small
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Everloving 3:26 Moby
Father I Know (Mix 1) 3:08 Jamie Catto
Don’t Worry 5:04 Zoe Keating

Tuesday, Feb 6, 2018, 840am ~ Why Worry?

Coming Back To Life 6:19 Pink Floyd
Never Know 3:33 Jack Johnson
Drifting Away (Paradiso Mix) 5:08 Faithless
Drive By 3:16 Train
Drop 4:56 Cornelius
Breathe (Extreme Mix) 4:04 Soulfood
Don’t You Worry ‘Bout a Thing 4:45 Stevie Wonder
Stairway To Heaven 8:03 Led Zeppelin
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Everloving 3:26 Moby
Father I Know (Mix 1) 3:08 Jamie Catto
Don’t Worry 5:04 Zoe Keating

Wednesday, Feb 7, 2017, 11am ~ Why Worry?

Coming Back To Life 6:19 Pink Floyd
Never Know 3:33 Jack Johnson
Drifting Away (Paradiso Mix) 5:08 Faithless
Drive By 3:16 Train
Drop 4:56 Cornelius
Breathe (Extreme Mix) 4:04 Soulfood
Don’t You Worry ‘Bout a Thing 4:45 Stevie Wonder
Stairway To Heaven 8:03 Led Zeppelin
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Everloving 3:26 Moby
Father I Know (Mix 1) 3:08 Jamie Catto
Why Worry 8:29 The Brothers In Arms

Thursday, Feb 8, 2017, 840am ~ Why Worry?

Coming Back To Life 6:19 Pink Floyd
Never Know 3:33 Jack Johnson
Drifting Away (Paradiso Mix) 5:08 Faithless
Drive By 3:16 Train
Drop 4:56 Cornelius
Breathe (Extreme Mix) 4:04 Soulfood
Stairway To Heaven 8:03 Led Zeppelin
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Everloving 3:26 Moby
Father I Know (Mix 1) 3:08 Jamie Catto
Why Worry 8:29 The Brothers In Arms

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 loved dancing with you this week as always. I also loved talking to many of you about making friends with our Future Selves! I love hearing your stories, questions and discoveries! Keep ’em coming!

The inspiration for this week’s focus came from two sources:
a guided meditation on Insight Timer by Natalie Benns called Log Cabin Meditation

and

a talk by personal trainer and coach, Kelly Coffey
While both of these sources are focused on wellness and healthy eating, the same principles can be applied to anything in your life.

The Future You playlists are below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things I know you want to know about:

Frank Heintz’s memorial service on Sunday, Feb 4
It is with deep sadness and profound loss that we received the news of our friend, teacher and fellow dancer, Frank Heintz died last week after a short battle with pancreatic cancer. http://www.legacy.com/obituaries/baltimoresun/obituary.aspx?n=frank-heintz&pid=188015645

A memorial service for Frank will be held at St. Paul’s Memorial Church on Sunday, February 4 at 2pm. A reception will follow immediately after the memorial service in the parish hall.  The address is 1700 University Ave.

For directions and information on parking, please visit: http://www.stpaulsmemorialchurch.org/index.php/welcome/for-visitors/directions-and-parking />

Frank’s family hopes that all who are moved to be there will attend.

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Feb 2 & 23, Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

One Billion Rising with Susan & Mary Linn ~ Feb 13 and 14!
Valentine’s Day means a celebration the One Billion Rising revolution to fight against violence against women. The idea is to get one billion people dancing on Valentine’s Day. Come be part of the wave of love: Tues, Feb 13, 840-940am at acac Downtown and Weds, Feb 14, 11-1215pm at acac Albemarle Square. And for a 15 minute taster, come to the IX Art Park on Tues, Feb 13 at 6pm for Nia and a slew of other great stuff. Check it out here. https://www.facebook.com/events/2024448277797486/

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment.

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jan 29, 2018, 1045am ~ Friends with Future You

You’ve Got A Friend In Me (Duet) 2:39 Randy Newman & Lyle Lovett
The Obvious Child 4:10 Paul Simon
Love The One You’re With 5:03 Luther Vandross
Something To Believe In 4:44 Parachute
Amor Real 7:26 Jon Anderson
Sometimes 5:14 Kaskade
How Can I Be A Better Friend To You? [Feat. Jhelisa Anderson & Maxi Jazz] 6:28 1 Giant Leap
True Friends 3:30 Shannon Curfman
Sweet Child o’ Mine (Rick Rubin…) 3:56 Sheryl Crow
Love Is Alive 3:50 Gary Wright
Aho 4:47 Ara Lee
Natural Cause 5:16 Emancipator
Isn’t That What Friends Are For? 5:23 Bruce Cockburn

Tuesday, Jan 30, 2018, 840am ~ Friends with Future You

You’ve Got A Friend In Me (Duet) 2:39 Randy Newman
The Obvious Child 4:10 Paul Simon
Love The One You’re With 5:03 Luther Vandross
Something To Believe In 4:44 Parachute
Sometimes 5:14 Kaskade
How Can I Be A Better Friend To You? [Feat. Jhelisa Anderson & Maxi Jazz] 6:28 1 Giant Leap
True Friends 3:30 Shannon Curfman
Sweet Child o’ Mine (Rick Rubin…) 3:56 Sheryl Crow
Love Is Alive 3:50 Gary Wright
Aho 4:47 Ara Lee
Natural Cause 5:16 Emancipator
Isn’t That What Friends Are For? 5:23 Bruce Cockburn

Wednesday, Jan 31, 2017, 11am ~ Friends with Future You

Philadelphia 7:10 Parachute
I’ll Be Waiting 4:40 Michael Franti & Spearhead
Waiting For You 3:39 Seal
Sweet Inspiration 4:41 Derek Trucks Band
How Can I Be A Better Friend To You? [Feat. Jhelisa Anderson & Maxi Jazz] 6:28 1 Giant Leap
I’ll Be There for You (Long Version) 5:36 The Rembrandts
Something To Believe In 4:44 Parachute
You’re My Best Friend 2:52 Queen
Sacred Love 6:03 Sting
Lean On Me 3:27 Seal
Aho 4:47 Ara Lee
By Moonlight 4:09 Gary Stroutsos

Thursday, Feb 1, 2017, 840am ~ Friends with Future You

Philadelphia 7:10 Parachute
Waiting For You 3:39 Seal
Sweet Inspiration 4:41 Derek Trucks Band
How Can I Be A Better Friend To You? [Feat. Jhelisa Anderson & Maxi Jazz] 6:28 1 Giant Leap
I’ll Be There for You (Long Version) 5:36 The Rembrandts
Something To Believe In 4:44 Parachute
You’re My Best Friend 2:52 Queen
Sacred Love 6:03 Sting
Lean On Me 3:27 Seal
Aho 4:47 Ara Lee
By Moonlight 4:09 Gary Stroutsos

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 is my yoga mat. At the end of every class, I draw a heart. This is a picture of a process. All together, the hearts create not just an image but a practice.

And, would ya look at that? A routine created itself this week. I put together music that focused on the process and taking one step at a time, and this routine emerged. I’m calling it One Step Closer and we’ll keep playing with it to see what happens. I’d love feedback and thoughts from those who danced (or listened) to it this week!

Our variations on the One Step Closer playlist are below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things I know you want to know about:

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Jan 26, Feb 2 & 23, Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

Freedom to Move Workshop with Life Coach Heidi Shaner ~ Saturday, January 27, 2-5pm
Do you wish you could DANCE WITHOUT INHIBITION like you dance when you’re alone? YOU CAN! Join Edwin Roa, founder of Zabor Dance and Heidi Shaner, Strategic Intervention Life Coach, for an intensive workshop.

You’ve set your new year’s resolution so why not include EMOTIONAL WEIGHT LOSS? Yes! We’re integrating the best of both worlds: physical and emotional for an amazing experience of creativity and freedom.

What’s holding you back from moving your feet, hips, and shoulders freely? What obstacles prevent you from experiencing joy in your body?

We’ll explore the mind/body connection, how obstacles are created, what we really want, and how we can shift resistance through movement and discussion. We’ll create and perform a group dance to celebrate in this 3 hour workshop.

Join us for this self care, self love exploration and find freedom, joy, and connection in movement.

All are welcome, open to everyone.

Get out of your own way! Unleash your soul!
https://www.facebook.com/events/196616744225290/
Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment.

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jan 22, 2018, 1045am ~ Loving the Process (One Step Closer)

Step Into Your Skin 2:24 David Wilcox
One Step Closer To You 4:41 Michael Franti & Spearhead
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Walk Into The Sun 5:21 Dirty Vegas
Every Day is a Winding Road 4:23 Sheryl Crow
Welcome to the Journey 5:04 Cybertribe
Bizuru dub (Eccodek Stepper’s Dub Mix) 5:08 Eccodek Remixtasy
Steppin Out 3:44 Kaskade
One Step Beyond 6:06 Karsh Kale
Homeward Journey 2:46 Satish Vyas
Little By Little 5:30 Groove Armada
Feelin’ Good 4:21 The Pussycat Dolls
Journey Into Stillness 4:41 Gary Stroutsos

Tuesday, Jan 23, 2018, 840am ~ Loving the Process (One Step Closer)

Step Into Your Skin 2:24 David Wilcox
One Step Closer To You 4:41 Michael Franti & Spearhead
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Walk Into The Sun 5:21 Dirty Vegas
Every Day is a Winding Road 4:23 Sheryl Crow
Welcome to the Journey 5:04 Cybertribe
Steppin Out 3:44 Kaskade
One Step Beyond 6:06 Karsh Kale
Homeward Journey 2:46 Satish Vyas
Feelin’ Good 4:21 The Pussycat Dolls
Journey Into Stillness 4:41 Gary Stroutsos

Wednesday, Jan 24, 2017, 11am ~ Loving the Process (One Step Closer)

Step Into Your Skin 2:24 David Wilcox
One Step Closer To You 4:41 Michael Franti & Spearhead
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Walk Into The Sun 5:21 Dirty Vegas
Every Day is a Winding Road 4:23 Sheryl Crow
Welcome to the Journey 5:04 Cybertribe
Is You Is or Is You Ain’t My Baby? [Rae & Christian Remix] 4:59 Dinah Washington
Steppin Out 3:44 Kaskade
Fanfarra_(Cabua-Le-Le) 4:05 Sergio_Mendes
Things Can Only Get Better 3:56 Howard Jones
Homeward Journey 2:46 Satish Vyas
Feelin’ Good 4:21 The Pussycat Dolls
Journey Into Stillness 4:41 Gary Stroutsos

Thursday, Jan 25, 2017, 840am ~ Loving the Process (One Step Closer)

Step Into Your Skin 2:24 David Wilcox
One Step Closer To You 4:41 Michael Franti & Spearhead
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Every Day is a Winding Road 4:23 Sheryl Crow
Welcome to the Journey 5:04 Cybertribe
Is You Is or Is You Ain’t My Baby? [Rae & Christian Remix] 4:59 Dinah Washington
Steppin Out 3:44 Kaskade
Fanfarra_(Cabua-Le-Le) 4:05 Sergio_Mendes
Things Can Only Get Better 3:56 Howard Jones
Homeward Journey 2:46 Satish Vyas
Feelin’ Good 4:21 The Pussycat Dolls
Journey Into Stillness 4:41 Gary Stroutsos

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!

Ah, MLK week. So juicy and full of everything. I’ve been fine tuning this playlist for years. This year’s tweak was the addition of Leonard Cohen’s Anthem. If you haven’t heard it (or if you haven’t heard it recently, as in if you haven’t heard it TODAY) go listen! 

And then, watch the All Souls’ Unitarian Church Solidarity Sing. On Jan. 21, 2017, after the Women’s March, people gathered in All Souls’ sanctuary to sing Anthem. The video produced by SkipperFilms.com is beautiful and my friends, have hankies handy.

Thanks to everybody who came out to dance, especially on a holiday. And a special thanks to Mary Linn for jumping in on Wednesday when I needed a day of radical self care. The playlists from the week are below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things I know you want to know about:

Moving to Heal classes with Sheila Queen Fridays 12:30-2pm at Northside Library
Join Nia Blue Belt and Moving to Heal Instructor, Sheila Queen for a class designed for anybody looking for a gentle movement practice to complement and facilitate healing of body, mind, emotions, and spirit. Introductory classes offered at the Northside Libary Meeting room on Fridays, 1230-2pm, Jan 26, Feb 2 & 23, Mar 2, 9 & 23, Apr 6, 13 & 27. Contact Sheila with questions and for more information at squeen125@gmail.com and 434.882.4129.

Freedom to Move Workshop with Life Coach Heidi Shaner ~ Saturday, January 27, 2-5pm
Do you wish you could DANCE WITHOUT INHIBITION like you dance when you’re alone? YOU CAN! Join Edwin Roa, founder of Zabor Dance and Heidi Shaner, Strategic Intervention Life Coach, for an intensive workshop.

You’ve set your new year’s resolution so why not include EMOTIONAL WEIGHT LOSS? Yes! We’re integrating the best of both worlds: physical and emotional for an amazing experience of creativity and freedom.

What’s holding you back from moving your feet, hips, and shoulders freely? What obstacles prevent you from experiencing joy in your body?

We’ll explore the mind/body connection, how obstacles are created, what we really want, and how we can shift resistance through movement and discussion. We’ll create and perform a group dance to celebrate in this 3 hour workshop.

Join us for this self care, self love exploration and find freedom, joy, and connection in movement.

All are welcome, open to everyone.

Get out of your own way! Unleash your soul!
https://www.facebook.com/events/196616744225290/

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment.

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jan 15, 2018, 1045am ~ Disciplined Nonconformist, Forget Your Perfect Offering

Freedom 3:07 Madonna
Don’t Dream It’s Over 3:57 Crowded House
The Obvious Child 4:10 Paul Simon
You Might Die Trying 4:44 Dave Matthews Band
One World, One People 4:43 Xcultures
Pride (In The Name Of Love) 4:27 U2
So Beautiful Or So What 4:09 Paul Simon
The Middle 2:46 Jimmy Eat World
I Wish I Knew How It Would Feel To Be Free 4:09 Derek Trucks Band
Once a Day (feat. Sonna Rele) 3:58 Michael Franti & Spearhead
Spiritual High, Pt. 3 5:14 Moodswings
Woke Up This Morning 3:55 Ruthie Foster
Shed a Little Light 3:43 Maccabeats & Naturally 7
Anthem 6:00 Leonard Cohen
MLK 2:34 U2

Tuesday, Jan 16, 2018, 840am ~ Disciplined Nonconformist, Forget Your Perfect Offering

Freedom 3:07 Madonna
Don’t Dream It’s Over 3:57 Crowded House
The Obvious Child 4:10 Paul Simon
You Might Die Trying 4:44 Dave Matthews Band
One World, One People 4:43 Xcultures
Pride (In The Name Of Love) 4:27 U2
So Beautiful Or So What 4:09 Paul Simon
The Middle 2:46 Jimmy Eat World
I Wish I Knew How It Would Feel To Be Free 4:09 Derek Trucks Band
Once a Day (feat. Sonna Rele) 3:58 Michael Franti & Spearhead
Woke Up This Morning 3:55 Ruthie Foster
Shed a Little Light 3:43 Maccabeats & Naturally 7
Anthem 6:00 Leonard Cohen

Wednesday, Jan 17, 2017, 11am ~ with Mary Linn

Throw Off the Shackles 6:21 Moodswings
Moodswings Overture 5:53 Moodswings
Problem Solved 8:13 Moodswings
Rainsong 6:30 Moodswings
100% Total Success 3:52 Moodswings
Microcosmic 4:24 Moodswings
Spiritual High Part I 10:09 Moodswings
Spiritual High (State of Independence), Pt. 2 4:57 Moodswings
Spiritual High, Pt. 3 5:14 Moodswings
Thailand 7:30 Moodswings

Thursday, Jan 18, 2017, 840am ~ Forget Your Perfect Offering, Celebrate the Cracks

Amazing 4:15 One Eskimo
Don’t Dream It’s Over 3:57 Crowded House
Wounded In All The Right Places [Feat. k.d. lang] 4:33 1 Giant Leap
Sweet Inspiration 4:41 Derek Trucks Band
You Might Die Trying 4:44 Dave Matthews Band
So Beautiful Or So What 4:09 Paul Simon
Everything Is Broken 4:52 R.L. Burnside
It’s Alright 3:28 Dar Williams
Gonna Be [Ben Human Remix] 4:10 Mo’ Horizons
Broken 3:56 Jack Johnson
Shine 4:12 Joshua
Anthem 6:00 Leonard Cohen
Let It Go 2:16 Jamie Catto & Alex Forster

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!

The playlists from the week are below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things I know you want to know about:

Everyday Self-Healing at Buck Mountain on Fri, Jan 12, 6-715pm
Join Susan McCulley and Becky Trexler for an evening of movement that offers simple, practical ways of taking care of ourselves even in the bleak mid-winter.
Coming to this class does something good for you and something good for our community!

All donations for this class for the evening will support a new grassroots organization working to bring healing to Charlottesville:
“Beloved Community Charlottesville” was created by a member of the Charlottesville Friends Meeting to provide resources and opportunities to people interested in creating social change, starting with a city-wide film viewing and dialogue event of the documentary I’m Not Racist… Am I? A free public screening of this 90-minute documentary followed by community discussion with the director/producer will be offered at The Paramount, Feb. 9, at 7 p.m. (Reserve your free ticket at the Paramount Theater web site.)

All are welcome. Bring a friend!

A week of Soup and Soulful Meditations with Cecily Armstrong
Cecily Armstrong (http://cecilyarmstrong.com/) offers coaching and nutrition counseling and in general is an amazing teacher and guide. I’ve been working with her for the past couple of months and am delighted with what she offers. She is generously giving the gift of a FREE week of recipes and meditations to start your year right. I hope you’ll take this opportunity to work with her and get a literal and figurative taste of the powerful work she does. You can find the information about her offer here. https://us3.campaign-archive.com/?u=2c7bb87373ca3a78127a2f0dd&id=13a681291e

8-week Mindful Self Compassion class with Laura DeVault
We live in a world full of environmental challenges, political upheaval, and divisive rhetoric. Our self-worth can become dependent upon our latest success or failure, adding another layer of stress to our lives. Mindful self-compassion takes a different approach. When we turn toward our suffering with compassion, we can learn to be more peaceful in our inner world, as well as with our outer landscape.

In this course, we’ll engage in practices that will allow participants to have a felt sense of self compassion, as well as to take home practical tools for evoking self-compassion in daily life.

This 8-week class begins on Sunday, January 14, & continues through March 4, from 2 – 5 PM. It will include a 1/2 day retreat on Sunday, February 18, from 9 AM – 1 PM. Instructors Laura DeVault and Anna Vanhoy have both completed the Mindful Self-Compassion teacher training through the UCSD Center for Mindful Self Compassion. Contact Maureen Otten at 434-220-4686 to register, or contact either Laura or Anna for more information. Registration fee: $400.
You can also go here. https://www.facebook.com/events/148456942590320/

Freedom to Move Workshop with Life Coach Heidi Shaner ~ Saturday, January 27, 2-5pm
Do you wish you could DANCE WITHOUT INHIBITION like you dance when you’re alone? YOU CAN! Join Edwin Roa, founder of Zabor Dance and Heidi Shaner, Strategic Intervention Life Coach, for an intensive workshop.

You’ve set your new year’s resolution so why not include EMOTIONAL WEIGHT LOSS? Yes! We’re integrating the best of both worlds: physical and emotional for an amazing experience of creativity and freedom.

What’s holding you back from moving your feet, hips, and shoulders freely? What obstacles prevent you from experiencing joy in your body?

We’ll explore the mind/body connection, how obstacles are created, what we really want, and how we can shift resistance through movement and discussion. We’ll create and perform a group dance to celebrate in this 3 hour workshop.

Join us for this self care, self love exploration and find freedom, joy, and connection in movement.

All are welcome, open to everyone.

Get out of your own way! Unleash your soul!
https://www.facebook.com/events/196616744225290/

Nourish Yourself & Live Life to the Fullest in Puglia – Southern Italy
April 28 – May 5, 2018 with Sandra Savine, Balanced Hedonist

Join Sandra Savine and Cinzia Rascazzo for a retreat: “Nourish Yourself & Live Life to the Fullest” in southern Italy (Puglia) at the beautiful 4 star hotel Tenuta Centoporte Resort – Giurdignano (Lecce), Puglia Italy http://www.tenutacentoporte.it/en/home/

Slow down and live life to the fullest: Take cooking classes, eat simple, delicious and nutritious Italian food. Savor the healthiest extra virgin olive oil. Pamper yourself in lovely Mediterranean style. Release yourself from stressful habits that do not serve you as you nourish the self and embrace the beauty and joy that is available to you in every moment.

Price is 2990 euro per person (based on a double/twin room accommodation – only 10 rooms available).
http://hosted.verticalresponse.com/649296/ae6f060099/289604645/9977cedc66/
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jan 8, 2018, 1045am ~ What’s Under the Blanket?

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Don’t Fight The Feeling 5:51
Mussiki é (Jungle Mix) 7:11 Miango
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
I Don’t Like It, I Love It (feat. Robin Thicke & Verdine White) 3:44 Flo Rida
Unpack Your Heart 3:16 Phillip Phillips
6 Underground 3:51 Sneaker Pimps
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
Underneath 4:14 David Wilcox
Waters of Miriam (Live at Esalen) Part 2 4:42 Josh Brill

Tuesday, Jan 9, 2018, 840am ~ What’s Under the Blanket?

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Mussiki é (Jungle Mix) 7:11 Miango
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
I Don’t Like It, I Love It (feat. Robin Thicke & Verdine White) 3:44 Flo Rida
Unpack Your Heart 3:16 Phillip Phillips
6 Underground 3:51 Sneaker Pimps
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
Underneath 4:14 David Wilcox
Let It Go 2:16 Jamie Catto & Alex Forster

Wednesday, Jan 10, 2017, 11am ~ What’s Under the Blanket?

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Don’t Fight The Feeling 5:51
Mussiki é (Jungle Mix) 7:11 Miango
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
Adagio for Strings [Remix by Ferry Corsten] 6:35 William Orbit
Unpack Your Heart 3:16 Phillip Phillips
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
Chakra 1 1:02 NiaSounds
Chakra 2 1:02 NiaSounds
Chakra 3 1:02 NiaSounds
Chakra 4 1:02 NiaSounds
Chakra 5 1:02 NiaSounds
Chakra 6 1:02 NiaSounds
Chakra 7 1:00 NiaSounds

Thursday, Jan 11, 2017, 840am ~ What’s Under the Blanket?

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Don’t Fight The Feeling 5:51 OKA
Mussiki é (Jungle Mix) 7:11 Miango
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
Adagio for Strings [Remix by Ferry Corsten] 6:35 William Orbit
Feel It All – Band Jam 3:50 KT Tunstall
Everything’ll Be Alright 4:07 Catherine MacLellan
Underneath 4:14 David Wilcox

Friday, Jan 12, 2017, 6pm ~ Everyday Healing at Buck Mountain Parish Hall with Becky Trexler

Donations to benefit Beloved Community Charlottesville who is sponsoring a FREE screening of the documentary, I’m Not A Racist, Am I? (to reserve your free tickets, go here.)

Chakra 1 1:02 NiaSounds
Chakra 2 1:02 NiaSounds
Chakra 3 1:02 NiaSounds
Chakra 4 1:02 NiaSounds
Chakra 5 1:02 NiaSounds
Chakra 6 1:02 NiaSounds
Chakra 7 1:00 NiaSounds
Chakra Integration 1:02 NiaSounds
Temple Journey 7:20 Medwyn Goodall
touching the void 9:08 Banco de Gaia
Sun Drumming 6:52 Medwyn Goodall
In Caelum Fero 7:49 Adiemus/London Philharmonic Orchestra/Miriam Stockley
Adagio for Strings [Remix by Ferry Corsten] 6:35 William Orbit
Amazing Grace 6:12 Walela
Chakra 1 1:02 NiaSounds
Chakra 2 1:02 NiaSounds
Chakra 3 1:02 NiaSounds
Chakra 4 1:02 NiaSounds
Chakra 5 1:02 NiaSounds
Chakra 6 1:02 NiaSounds
Chakra 7 1:00 NiaSounds

(if you’re interested in the 7 tones for use in your own 7 Stages practice, email me at sjmnia@gmail.com)

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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