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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.

Enough. This one word is an essential part of my practice.

I am enough.
Americans pride themselves on “never enough.” I had a teacher in elementary school who drilled it into us: Good. Better. Best. Never let it rest. ‘Til the good is better and the better best. The cultural norm is constant improvement and relentless striving for more, faster, better. I’m all for challenging our habits and making positive choices but I prefer to do that from a place of “I am enough” right now.

While I was preparing for this post and my classes this week, it just “happened” that my dad sent me this “Note from the Universe” :

February 14, 2020
The presumption at all times and under all circumstances, should always be that you are good enough, worthy enough, and lovable enough. And that you are exactly the right kind of person, in the right place, at the right time. Otherwise, you wouldn’t have been instilled with such dreams in the first place.
Love you,
The Universe

Coincidence? I think not.


There is enough.
Similarly, our culture invites us to see the world from a place of scarcity. If you have something I want, the thinking goes, then there isn’t going to be enough for me. If we see life as a zero sum game, the feeling that there isn’t enough can send us straight into fear and grasping. I know the scrambly feeling in my body when I feel like there isn’t enough time or money or energy (or whatever I’m worried about). That scrambly feeling can lead to me grabbing what I can and hording what I fear I might lose. I feel a profound shift when I take a breath and realize that those fears are illusions. You having what you need doesn’t mean that I can’t have what I need. The truth is that there is enough.


Enough is enough.
It’s happened to me several times in recent months: I’ve bumped into something in my life and got the strong message, “Enough is enough.”

It happened while standing at my kitchen sink and I knew I no longer wanted to participate in the consumption of any animal products. While I had known intellectually the agony that billions of creatures suffer so that we can eat them or their by-products, it took a while for that to penetrate to my heart. While I had the information that animal agriculture is not sustainable for the planet and is a major contributor to climate collapse, it didn’t feel like my choices matter. That morning, looking out from my kitchen window, something shifted and got crystal clear: enough is enough. No more. I will not be part of that suffering.

It happened again when I stumbled, exhausted and stressed into a restorative yoga class and felt a deep unwinding that I knew was essential for my well-being (and that I had been avoiding like the coronavirus). Wrapped around that bolster, feeling my breath deepen, I felt it clearly. Enough. Enough pushing. Enough over-doing. Enough is enough.

What is your relationship to Enough? Which of these three resonate with you? Which do you resist? Please leave a comment below or email me at sjmnia@gmail.com. I love connecting with you.

And here’s the poem I shared in classes this week:

Enough by David Whyte
Enough. These few words are enough.
If not these words, this breath.
If not this breath, this sitting here.
This opening to life
we have refused
again and again
until now.
Until now.
~ David Whyte from
Where Many Rivers Meet

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!

Things are happening, you guys! So before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

Welcome Spring with Four Thursdays of Nourishing Movement Classes at the Studio at Dancing Water in March ~ with Special Guest Teacher, Susan Tate on March 26!!
As winter wends its way to spring, join us for 4 Nourishing Movement classes in March on Thursdays, Mar 5, 12, 19 and 26 from 11am-1215pm for just $40. On Thu, Mar 26, I’m delighted that author, teacher, wellness visionary, Nia Black Belt (and one of Susan McCulley’s first Nia teachers!), Susan Tate will be guest teaching! Prepare for the growth of the season with classes with two Susans! Go here to join us!

Full Moon Restorative Yoga with Shandoah ~ Moonday, March 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. Email Susan at sjmnia@gmail.com to get on the waiting list.
Monday (Moonday!), March 9, 430-6pm at The Studio at Dancing Water ~ $30, $25 if registered before Feb 28!

First Friday Freedance with Kate ~ Mar 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, Mar 6 from 11:25 -12:25.

New Nia Classes + Workshop with Susan Tate!
Susan Tate will be offering Nia classes at the beautiful Charlottesville Tango on Water Studio beginning with a FREE celebration class at 11 am on Sunday, March 1. Thereafter, classes will be on Sundays at 11 am. $18 drop in/or discounted class card. Charlottesville Tango on Water at 208 E Water Street. More info: http://www.susantate.org
AND To introduce people to the studio and Nia in this new space, Susan will offer her MindHEARTBody Balance: Letting Love Lead the Way Nia workshop there on Saturday, February 22 from 1 – 4 pm. Early registration is $50 / $65 day of. For more info and to register: https://mind-heart-body-balance-charlottesville-2-22-20.eventbrite.com

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

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

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

Monday, Feb 17, 2020, 1045am ~ Enough.

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
Never Enough 5:29 Del Amitri
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Mussiki é (Jungle Mix) 7:11 Miango
Tribal 4:09 Badmarsh & Shri
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
Is Your Love Big Enough? 3:22 Lianne La Havas
Never Enough 3:04 David Wilcox
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
Waters of Miriam (Live at Esalen) Part 2 4:42 Josh Brill

Tuesday, Feb 18, 2020, 840am ~ Enough.

Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
Never Enough 5:29 Del Amitri
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Mussiki é (Jungle Mix) 7:11 Miango
Tribal 4:09 Badmarsh & Shri
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
Never Enough 3:04 David Wilcox
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
Waters of Miriam (Live at Esalen) Part 2 4:42 Josh Brill

Thursday, Feb 20, 2020, 11am at the Studio at Dancing Water ~ Enough.

New Dream 6:19 Jeroen Elfferich
Ooh Child (Alternate Version) 3:54 Beth Orton
Finally Moving 4:38 Pretty Lights
Never Enough 5:29 Del Amitri
SuNu 5:05 Rising Appalachia
Belly Belly Nice 3:53 Dave Matthews Band
Mussiki é (Jungle Mix) 7:11 Miango
Tribal 4:09 Badmarsh & Shri
Mad World (feat. Safri Duo & Isam B) [Raaban Edit] 3:34 Michael Parsberg
Never Enough 3:04 David Wilcox
Ooh Child ((Remix)) 3:33 Nina Simone
Everything’ll Be Alright 4:07 Catherine MacLellan
Waters of Miriam (Live at Esalen) Part 2 4:42 Josh Brill

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.

Full disclosure: I don’t like winter. I never have. Sure, when I was a kid I enjoyed the occasional Connecticut snow day but I would have traded them all for summer sun and swimming and watermelon. So it was eye-opening for me to read a piece by Dr. Deepak Chopra called Transform Winter into a Restorative Season (I really hope you’ll read it.)

Dr. Chopra describes the natural wisdom of winter and invites us to tap into the balanced renewal that is possible in the darker, colder, grayer months. His first direction is to focus attention on energy ~ not just energy quantity but energy quality. He says,

… keep your quality of energy at a comfortable place of balance. … Dynamic balance is known medically as homeostasis, and the body-mind is designed to maintain it. So, your goal is simply to cooperate with what your body-mind wants to do.

Here are some thoughts (from the hibernating bear, of course) about how to do that:

His second suggestion is to focus on renewal and healing. Beyond balance, these are activities and perspectives that help us fill ourselves up and keep us from getting depleted. Dr. Chopra recommends that we follow renewing pursuits: creativity, appreciation, acceptance, self healing, service, kindness and that

Healing should not be approached with an attitude of ‘I have to fix myself.’ Healing is a natural process of the body-mind that you only need to cooperate with.

Our culture of get-’er-done and go-all-out-all-the-time, tends to skip over the stage of renewal, restoration and recuperation. The Gestalt Cycle of Experience shows the natural cycle of anything we experience. For example, you might wake up in the morning with a soft sense of emptiness, what we might call the fertile void. Then you have a sensation of thirst. You might have the awareness of a dry throat or tongue so you shift to mobilzation by deciding what to do about your thirst and action as you move out of bed to the sink (if it’s me, I go straight to the faucet, but my husband is all civilized and uses a glass). As the water connects with your mouth and throat, you feel contact and then satisfaction. With your thirst need met, you can withdraw from that experience and return to the fertile void.

Americans are all about the mobilzation/action/contact/satisfaction part of the cycle and then skip over the rest, zooming off to the next mobilization. Dr. Chopra and the season of winter itself asks us to pause in the lower half of the cycle.

Really, winter offers us a unique opportunity to pay attention and invest in self-awareness. Winter is about listening to the cycle of nature and our own bodies to align with balance and recuperation. What are some ways that you might spend more time in creating dynamic balance, restoration and self-awareness in the second half of this winter season?

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!

Things are happening, y’all! 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!

Welcome Spring with Four Thursdays of Nourishing Movement Classes at the Studio at Dancing Water in March ~ with Special Guest Teacher, Susan Tate on March 26!!
As winter wends to an end and spring starts springing, join us for 4 Nourishing Movement classes in March on Thursdays, Mar 5, 12, 19 and 26 from 11am-1215pm for just $40. On Thu, Mar 26, I’m delighted that author, teacher, wellness visionary, Nia Black Belt (and one of Susan McCulley’s first Nia teachers!), Susan Tate will be guest teaching! Prepare for the growth of the season with classes with two Susans! Go here to join us!

Full Moon Restorative Yoga with Shandoah ~ Moonday, March 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. Email Susan at sjmnia@gmail.com to get on the waiting list.
Monday (Moonday!), March 9, 430-6pm at The Studio at Dancing Water ~ $30, $25 if registered before Feb 28!

First Friday Freedance with Kate ~ Mar 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, Mar 6 from 11:25 -12:25.

New Nia Classes + Workshop with Susan Tate!
Susan Tate will be offering Nia classes at the beautiful Charlottesville Tango on Water Studio beginning with a FREE celebration class at 11 am on Sunday, March 1. Thereafter, classes will be on Sundays at 11 am.
$18 drop in/or discounted class card
Charlottesville Tango on Water at 208 E Water Street.
More info: http://www.susantate.org
AND To introduce people to the studio and Nia in this new space, Susan will offer her MindHEARTBody Balance: Letting Love Lead the Way Nia workshop there on Saturday, February 22 from 1 – 4 pm. Early registration is $50 / $65 day of. For more info and to register: https://mind-heart-body-balance-charlottesville-2-22-20.eventbrite.com

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

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

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

Monday, Feb 10, 2020, 1045am ~ Restorative Winter: Energy & Renewal

To Mend 4:42 Bluetech, Lynx, Janover
Love’s Divine 4:39 Seal
Lady Delay 7:03 Anton Kubikov & Maxim Miyutenko
Shadow 4:28 Big Blue Ball featuring Juan Cañizares, Papa Wemba
Exit Through You 5:52 Big Blue Ball featuring Joseph Arthur, Peter Gabriel, Karl Wallinger
Everything Comes From You 4:42 Big Blue Ball featuring Richard Evans, Joji Hirota, Sevara Nazarkhan, Sinéad O’Connor, Guo Yue
Release It [Instrumental] 6:27 Afro Celt Sound System
Lovers of Light 3:58 Afro Celt Sound System
A Little Bit Of Riddim (Featuring Cherine Anderson) 4:19 Michael Franti
The Mummer’s Dance 6:13 Loreena McKimmet
A Thousand Beautiful Things 3:07 Annie Lennox
Vespers 4:13 Lisa Gerrard & Patrick Cassidy

Tuesday, Feb 11, 2020, 840am ~ Restorative Winter: Energy & Renewal

To Mend 4:42 Bluetech, Lynx, Janover
Love’s Divine 4:39 Seal
Lady Delay 7:03 Anton Kubikov & Maxim Miyutenko
Shadow 4:28 Big Blue Ball featuring Juan Cañizares, Papa Wemba
Exit Through You 5:52 Big Blue Ball featuring Joseph Arthur, Peter Gabriel, Karl Wallinger
Everything Comes From You 4:42 Big Blue Ball featuring Richard Evans, Joji Hirota, Sevara Nazarkhan, Sinéad O’Connor, Guo Yue
Release It [Instrumental] 6:27 Afro Celt Sound System
Lovers of Light 3:58 Afro Celt Sound System
The Mummer’s Dance 6:13 Loreena McKimmet
A Thousand Beautiful Things 3:07 Annie Lennox
Vespers 4:13 Lisa Gerrard & Patrick Cassidy

Thursday, Feb 13, 2020, 11am at the Studio at Dancing Water ~ Restorative Winter: Energy & Renewal

Beyond This Moment 4:47 Patrick O’Hearn
To Mend 4:42 Bluetech, Lynx, Janover
Love’s Divine 4:39 Seal
Lady Delay 7:03 Anton Kubikov & Maxim Miyutenko
Shadow 4:28 Big Blue Ball featuring Juan Cañizares, Papa Wemba
Exit Through You 5:52 Big Blue Ball featuring Joseph Arthur, Peter Gabriel, Karl Wallinger
Everything Comes From You 4:42 Big Blue Ball featuring Richard Evans, Joji Hirota, Sevara Nazarkhan, Sinéad O’Connor, Guo Yue
Release It [Instrumental] 6:27 Afro Celt Sound System
Lovers of Light 3:58 Afro Celt Sound System
The Mummer’s Dance 6:13 Loreena McKimmet
A Thousand Beautiful Things 3:07 Annie Lennox
Vespers 4:13 Lisa Gerrard & Patrick Cassidy

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.

On New Years Day, I stood in a friends kitchen that was full-to-brimming with amazing people. To my right and left were two women who I love and respect and don’t get to see often enough. And while we were enjoying some truly delicious food, I also wanted to gobble up their wisdom.

I asked the woman on my left what she knows now that she didn’t know at the beginning of 2019. With no hesitation, she said, “I know now that it is my job to feel good.” She went on to say how taking her self-care seriously and choosing practices that allow her to feel great has made her a better coach, teacher, artist and human being. While she credited Gabrielle Bernstein with the approach, I like the way she says it even better.

We are taught to put others first and that somehow if we suffer and struggle we are some how better and more virtuous than if we take care of ourselves and let ourselves feel really good. Instead, what if we make it our job to feel great?

Then I turned to the woman on my right and asked her what she’d learned in 2019 and she told me about incorporating positive psychology into her coaching. The next day she sent me this fascinating interview. What struck me about it was the healing power of finding a balance of building the ability to tolerate discomfort AND to feel good, feel gratitude, celebrate ourselves and what we do well.

We are taught to do whatever we can to avoid discomfort and when we feel it (even a little) we are taught to run, numb or lash out. What if we make it our practice to tolerate the awkwardness of discomfort without needing to do anything about it. Paradoxically, this ability allows us to expand our capacity to feel the good stuff of pleasure, comfort and joy. (With thanks to Denise Stewart and Marga Odahowski for generously sharing your genius!)

As James Clear says, “When life doesn’t challenge you, challenge yourself.​”

Here are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

Things are happening, 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!

An Extra Day To Play ~ Guest Teaching on Saturday, Feb 8, 9-1010am at acac downtown!
It always feels like a special occasion when I get to guest teach for Anne on Saturday mornings! We’ll explore music and movement, sensation and space around practicing the courageous choice to feel good AND to tolerate discomfort! Some special Saturday morning songs, too! See you then!

Full Moon Restorative Yoga with Shandoah ~ Moonday, February 10, 430-6pm CLASS IS FULL ~ GET ON THE WAITING LIST (THERE ARE ALWAYS CANCELLATIONS) AND Moonday, March 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. Email Susan at sjmnia@gmail.com to get on the waiting list.
Monday (Moonday!), February 10, 430-6pm at The Studio at Dancing Water is FULL and please let me know if you’d like to be on the waiting list.
Monday (Moonday!), March 9, 430-6pm at The Studio at Dancing Water ~ $30, $25 if registered before Feb 28!

First Friday Freedance with Kate ~ Feb 7 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Feb 7 from 11:25 -12:25.

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

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

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

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

Monday, Feb 3, 2020, 1045am ~ Feel Good & Tolerate Discomfort

Wonderwall 4:09 Ryan Adams
The Obvious Child 4:10 Paul Simon
Love The One You’re With 5:03 Luther Vandross
Something To Believe In 4:44 Parachute
Inside 4:18 Toad the Wet Sprocket
Sometimes 5:14 Kaskade
Amor Real 7:26 Jon Anderson
Hurts So Good 3:42 Johnny Cougar
Sweet Child o’ Mine (Rick Rubin…) 3:56 Sheryl Crow
Feeling Good (feat. Audra Mae) 3:50 Avicii
Deep Inside 5:06 Kid Beyond
Halving The Compass 5:27 Helios

Tuesday, Feb 4, 2020, 840am ~ Feel Good & Tolerate Discomfort (including the discomfort of the iPod stuck on shuffle)

Wonderwall 4:09 Ryan Adams
Love The One You’re With 5:03 Luther Vandross
The Obvious Child 4:10 Paul Simon
Something To Believe In 4:44 Parachute
Inside 4:18 Toad the Wet Sprocket
Hurts So Good 3:42 Johnny Cougar
Amor Real 7:26 Jon Anderson
Sweet Child o’ Mine (Rick Rubin…) 3:56 Sheryl Crow
Feeling Good (feat. Audra Mae) 3:50 Avicii
Deep Inside 5:06 Kid Beyond
Halving The Compass 5:27 Helios

Thursday, Feb 6, 2020, 11am at the Studio at Dancing Water ~ Feel Good & Tolerate Discomfort

Webs 7:29 Glen Velez
Wonderwall 4:09 Ryan Adams
The Obvious Child 4:10 Paul Simon
Love The One You’re With 5:03 Luther Vandross
Something To Believe In 4:44 Parachute
Inside 4:18 Toad the Wet Sprocket
Amor Real 7:26 Jon Anderson
Hurts So Good 3:42 Johnny Cougar
Life Is Better With You  3:19 Michael Franti & Spearhead
Feeling Good (feat. Audra Mae) 3:50 Avicii
Deep Inside 5:06 Kid Beyond
Halving The Compass 5:27 Helios

Saturday, Feb 8, 2020, 9am Guest Teaching for Anne ~ Feel Good & Tolerate Discomfort

Dr. Feelgood (Love Is a Serious Business)  3:21 Aretha Franklin
The Obvious Child  4:10 Paul Simon
Love The One You’re With  5:03 Luther Vandross
Something To Believe In  4:44 Parachute
Feel It (feat. Mr. Talkbox)  4:40 TobyMac
Inside  4:18 Toad the Wet Sprocket
Sometimes  5:14 Kaskade
Amor Real  7:26 Jon Anderson
Hurts So Good  3:42 Johnny Cougar
Sweet Child o’ Mine (Rick Rubin…)  3:56 Sheryl Crow
Feeling Good (feat. Audra Mae)  3:50 Avicii
Deep Inside  5:06 Kid Beyond
Halving The Compass  5:27 Helios

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.

A dear friend of mine had a stroke several years ago. I love spending time with her and witnessing her courage and determination to keep her body moving and to heal. She is positive and optimistic and is grateful that the stroke happened on the left side of her brain so she is able to use her right, dominant hand. Sometimes we talk about how different her life is now. I asked her once what she missed most and without hesitation, she said, “I miss walking smoothing and being able to do things with both hands.”

So often do I take for granted my ability to move through spaces easily, open a jar of tahini, and drive my husband’s big red truck (both hands on the wheel!). Spending time with her reminds me to appreciate the small miracles my hands and feet, and in particular my thumbs and big toes allow me to perform.

As my friend points out, it’s not just one opposable thumb, but TWO that make our daily tasks so amazingly easy. Have you ever had an injury to one hand or thumb and suddenly realize what you are unable to do? I loved this piece about just that.

The thumbs are, of course, the largest finger on the hand and the strongest. It’s how we grip and pull and squeeze. It can also be where we hold tension. Right now, take the thumb of one hand and massage the big muscle at the base of your other thumb. Then give it a shake out and see if you were holding tension there.

Thumbs also are helpful in orienting the upper body. The whole hand is full of stretch receptors which are part of the proprioceptive system which allows us to sense ourselves in space. The thumb is a big part of that system that helps the nervous system to relax by knowing where we are and how to get where we’re going. The orientation of the thumb is also how we shift the orientation of the shoulder joint. You can do it right now by turning one thumb left and right with the opposite hand on your shoulder. Feel that rotation? Pretty cool, right?

Energetically, the thumbs are the nurturing finger. Think of a baby sucking its thumb for comfort and how when hands are in prayer, the thumbs rest at the heart. Focusing on the thumbs gives us a chance to mindfully choose what we want to nurture in this moment.

It’s in my yoga practice that I tend to notice my big toes the most. Balance is challenging for me but pouring awareness into the big toe helps me find and keep myself balanced. Focus on the big toe directs energy down the inside of my leg where it is most stable and roots me strong.

The big toe isn’t just about rooting down. This largest, strongest toe is also about propelling us when we walk and move. Many of us spend most of our time with our feet encased in shoes. So even if you’ve never had a foot injury, it’s likely that your feet have been in “casts” of shoes for most of your life. The restriction that happens when we are in shoes prevents the full range of motion through the toe and foot and that has surprising ramifications.

As this piece from Yoga Journal points out, big toe movement strengthens the arch of the foot and the arch of the foot is connected with the chain of muscles up the back of your leg, so “weak big-toe flexors, the muscles that bend the toe, may change the strength and effectiveness of your largest glute muscle, gluteus maximus.”

Focus on strength and mobility in thumbs and big toes ripples throughout the body. I’d love to hear what you noticed this week in your practice. Leave a comment below and we can all learn from each other!

Here are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

There are THINGS happening, you guys! So before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

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

Charlottesville Climate Collaborative Plant-Based Cooking Class on Monday, February 3, 6-8pm ~ CLASS IS FULL ~ GET ON THE WAITING LIST!
This is something I’ve been wanting to do for years: I am excited to be leading a plant-based, whole-food cooking class in collaboration with the Charlottesville Climate Collaborative on Monday, Feb 3, 6-8pm at Bread & Roses at Trinity Episcopal Church off Preston Avenue in Charlottesville! We will be preparing a simple, versatile, delicious, fun, whole food, plant based meal and sharing it together while talking about easy ways of giving plants a bigger place on our plates. Our class will introduce the concept of the Buddha Bowl – a nourishing, plant-based meal that is essentially a little bite of everything. The Buddha Bowl is a one-stop shop for proteins, grains, and veggies. It’s also super versatile – break it down for picky eaters or dress it up with sauces to impress your dinner guests. You can also prepare ingredients ahead of time and then repurpose for multiple weekday meals.
THIS CLASS IS FULL ~ GET ON THE WAITING LIST AND WE MAY BE ABLE TO ADD ANOTHER CLASS!
Space limited to 12 participants so please register by sending an email to andrea@cvilleclimate.org and submitting a $10 donation here: https://www.cvilleclimate.org/donation-page Can’t wait to share a meal with you!

An Extra Day To Play ~ Guest Teaching on Saturday, Feb 8, 9-1010am at acac downtown!
It always feels like a special occasion when I get to guest teach for Anne on Saturday mornings! We’ll explore music and movement, sensation and space around the courageous choice to feel good AND to tolerate discomfort! See you then.

Full Moon Restorative Yoga with Shandoah ~ Moonday, February 10, 430-6pm CLASS IS FULL ~ GET ON THE WAITING LIST (THERE ARE ALWAYS CANCELLATIONS) AND Moonday, March 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. Email Susan at sjmnia@gmail.com to get on the waiting list.
Monday (Moonday!), February 10, 430-6pm at The Studio at Dancing Water is FULL and please let me know if you’d like to be on the waiting list.
Monday (Moonday!), March 9, 430-6pm at The Studio at Dancing Water ~ $30, $25 if registered before Feb 28!

First Friday Freedance with Kate ~ Feb 7 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Feb 7 from 11:25 -12:25.

Resetting & Balancing the Nervous System with Mindful Practices & Herbal Nourishment: Book Signing and Workshop with Susan & Heather ~ Saturday, February 29, 2020 ~ 10am-12pm at Nourish Louisa

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

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

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

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

Monday, Jan 27, 2020, 1045am ~ Thumbs & Big Toes

The Rising 4:47 Bruce Springsteen
Bubble Toes 3:57 Jack Johnson
Luna 6:06 Ganga
Spinning the Wheel 6:24 George Michael
Under My Thumb (Paradise Mix) 3:28 Anakelly
Work That Body 5:35 Rodney Hunter
Toe Jam (Feat. David Byrne And Dizee Rascal) 3:22 The Bpa
Thumbs 3:36 Sabrina Carpenter
Catu (Vienna Sub Mix) 6:21 Ikarus
Popsicle Toes 4:34 Michael Franks
Sunsethighway 4:00 Kiln
Onwards 5:27 Afro Celt Sound System

Tuesday, Jan 28, 2020, 840am ~ Thumbs & Big Toes

The Rising 4:47 Bruce Springsteen
Bubble Toes 3:57 Jack Johnson
Luna 6:06 Ganga
Under My Thumb (Paradise Mix) 3:28 Anakelly
Work That Body 5:35 Rodney Hunter
Toe Jam (Feat. David Byrne And Dizee Rascal) 3:22 The Bpa
Thumbs 3:36 Sabrina Carpenter
Catu (Vienna Sub Mix) 6:21 Ikarus
Popsicle Toes 4:34 Michael Franks
Sunsethighway 4:00 Kiln
Onwards 5:27 Afro Celt Sound System

Thursday, Jan 30, 2020, 11am at the Studio at Dancing Water ~ Thumbs & Big Toes

Nature Boy (Live) 8:51 Beautiful Chorus
The Rising 4:47 Bruce Springsteen
Bubble Toes 3:57 Jack Johnson
Luna 6:06 Ganga
Under My Thumb (Paradise Mix) 3:28 Anakelly
Work That Body 5:35 Rodney Hunter
Toe Jam (Feat. David Byrne And Dizee Rascal) 3:22 The Bpa
Thumbs 3:36 Sabrina Carpenter
Catu (Vienna Sub Mix) 6:21 Ikarus
Popsicle Toes 4:34 Michael Franks
Sunsethighway 4:00 Kiln
Onwards 5:27 Afro Celt Sound System

FOCUS POCUS NOTE! FocusPocus is now one complete post (art, focus, playlists and announcements) all together on Thursdays! So whether you come to the blog for the art, the information, the music or the latest happenings and offerings, you are in the right place. Every Thursday, you’ll get it all. Thank you so much for being here.

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

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

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

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

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

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

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

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

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

Here are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

There are THINGS happening, you guys! So before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

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

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

Full Moon Restorative Yoga with Shandoah ~ Moonday, February 10, 430-6pm
Shandoah Goldman returns to The Studio at Dancing Water (2370 Old Lynchburg Road, Charlottesville) to continue the full moon restorative practice! The full moon is a time of completion. The fullness of the cycle lends itself to a practice of non-doing. Join Shandoah for a deeply nourishing practice of restorative yoga. Using props to offer support and comfort, the body is invited to profoundly let go and unwind. Rather than efforting or stretching, this is the practice of releasing and relaxing. We’ll celebrate what is finished and soften into the next cycle. Shandoah is a gifted guide for deep release and is a Shiatsu practitioner offering hands on assists during class. All bodies welcome, no experience in yoga or anything else is needed.
TWO SPOTS LEFT!
Monday (Moonday!), February 10, 430-6pm at The Studio at Dancing Water, $30 or $25 if registered before February 1. (Mark Your Calendar: Upcoming Full Moon class will be on March 9!)

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com).

First Friday Freedance with Kate ~ Feb 7 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Feb 7 from 11:25 -12:25.

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

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

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

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

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

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

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

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

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

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

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.

In his book, The Omnivore’s Dillemma, Michael Pollan famously offered the shortest description of the best eating approach for human beings:
“Eat food, not too much, mostly plants.”

For nearly 20 years, my teaching has focused on connecting people to their bodies with natural, varied, healing movement. In addition to creating movement experiences, I also help people eat more plant based, whole foods for the health of their bodies, animals and the planet. I recently found the work of therapist, Andrea Wachter on Insight Timer and in her course Getting Over Overeating, she suggests making food choices that are nutritious, delicious and moderate. (I love this simple metric – but not just for food choices!)

One approach that I recommend for people who are interested in improving their eating habits and their health is to choose foods based on their nutrient density. Dr. Joel Fuhrman’s health equation is H = N/C or Health Expectancy equals Nutrients divided by Calories. Another way of saying it is the higher the nutrient density of our food choices, the better our health. Dr.. Fuhrman created the Aggregate Nutrient Density Index (ANDI) which makes it simple to find the highest nutrient foods on which to base our choices.

My friend and colleague, Cecily Armstrong likes to say, “I want to eat things that look like I want to look: bright, colorful, alive, firm, vibrant.” Think about looking at your plate and asking if you want to look and feel like whatever you are eating. Cecily has such a great approach to the sometimes crazy world of nutrition and health and she will hop on the phone with anyone interested in exploring it with her for 30 minutes for free. I hope you’ll reach out to her (or to me) if you’re intrigued.

“I propose that movement, like food, is not optional; that ailments you may be experiencing are simply (and complexly) symptoms of movement hunger in response to a movement diet that is dangerously low in terms of quantity and poor in terms of quality—meaning you aren’t getting the full spectrum of movement nutrition necessary for a baseline human function.”
Katy Bowman, Move Your DNA

Movement is much like food. It is essential for the optimum functioning of our bodies (although they can function without it, poor things) and it is up to us to choose that which works for our individual body.

Katy Bowman is a body mechanist and proponent of natural movement of all kinds. She is an advocate for moving in a wide variety of ways ~ on the floor, on our feet, pushing, pulling, hanging, all of it ~ as much as we can. If we think about how our hunter-gatherer ancestors would have moved, that’s what Katy Bowman is all about!

Those who take my classes know that I’m all about that, too! The Nia Technique, similarly offers the body a buffet of mindful movement. The practice we do together offers the movement equivalent of nutrient density with movements that are nutritious (that is, they train, condition and heal), delicious (that is, we are invited to choose what feels great) and moderate (that is, not too much, not too little).

As in food and movement, so in life. The writer and wise thinker, Seth Godin proposes that “instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.”

Look at your calendar this week. How are you spending your time, with whom, doing what? How are you spending your money, your energy your attention? Are these things that are nutritious, delicious and moderate? How might you create a more nutrient dense life? How could you make choices that would feel healing, wonderful and in just the right amount? As we say in my classes:

Please let me know about your experience with nutrient density and if you have any questions about all these resources!

Here are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

There are THINGS happening, you guys! So before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

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

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

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

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

Full Moon Restorative Yoga with Shandoah ~ Moonday, February 10, 430-6pm
Shandoah Goldman returns to The Studio at Dancing Water (2370 Old Lynchburg Road, Charlottesville) to continue the full moon restorative practice! The full moon is a time of completion. The fullness of the cycle lends itself to a practice of non-doing. Join Shandoah for a deeply nourishing practice of restorative yoga. Using props to offer support and comfort, the body is invited to profoundly let go and unwind. Rather than efforting or stretching, this is the practice of releasing and relaxing. We’ll celebrate what is finished and soften into the next cycle. Shandoah is a gifted guide for deep release and is a Shiatsu practitioner offering hands on assists during class. All bodies welcome, no experience in yoga or anything else is needed.
THREE SPOTS LEFT!
Monday (Moonday!), February 10, 430-6pm at The Studio at Dancing Water, $30 or $25 if registered before February 1. (Mark Your Calendar: Upcoming Full Moon class will be on March 9!)

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com).

First Friday Freedance with Kate ~ Feb 7 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Feb 7 from 11:25 -12:25.

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

Monday, Jan 13, 2020, 1045am ~ Nutrient Density: Food, Movement, Life

Tupelo Honey 3:37 Van Morrison
Brand New Day – Reprise 3:14 Joshua Radin
Hero Dead And Gone (Discotheque Mix) 4:55 De-Phazz
I Know What I Know 3:13 Paul Simon
The Boy in the Bubble 3:59 Paul Simon
Coolsville 4:53 Rick Braun
Long Train Running (Groovy Dooby Mix) 5:07 DJ’s Brothers
Sexual Revolution 4:48 Macy Gray
Wild Honey 3:47 U2
Shine 4:12 Joshua
How Sweet It Is 4:22 Joan Osborne
Gandhi/Buddha 3:28 Cheryl Wheeler
Slow Like Honey 5:59 Fiona Apple
A Sound Meditation 5:30 Benjamin Iobst

Tuesday, Jan 14, 2020, 840am ~ Nutrient Density: Food, Movement, Life

Tupelo Honey 3:37 Van Morrison
Brand New Day – Reprise 3:14 Joshua Radin
Hero Dead And Gone (Discotheque Mix) 4:55 De-Phazz
I Know What I Know 3:13 Paul Simon
The Boy in the Bubble 3:59 Paul Simon
Coolsville 4:53 Rick Braun
Long Train Running (Groovy Dooby Mix) 5:07 DJ’s Brothers
Wild Honey 3:47 U2
Shine 4:12 Joshua
How Sweet It Is 4:22 Joan Osborne
Gandhi/Buddha 3:28 Cheryl Wheeler
Slow Like Honey 5:59 Fiona Apple
A Sound Meditation 5:30 Benjamin Iobst

Thursday, Jan 16, 2020, 11am at the Studio at Dancing Water ~ Nutrient Density: Food, Movement, Life

Little Steps 3:50 Bird
Tupelo Honey 3:37 Van Morrison
Brand New Day – Reprise 3:14 Joshua Radin
Hero Dead And Gone (Discotheque Mix) 4:55 De-Phazz
I Know What I Know 3:13 Paul Simon
The Boy in the Bubble 3:59 Paul Simon
Coolsville 4:53 Rick Braun
Long Train Running (Groovy Dooby Mix) 5:07 DJ’s Brothers
Wild Honey 3:47 U2
Shine 4:12 Joshua
How Sweet It Is 4:22 Joan Osborne
Gandhi/Buddha 3:28 Cheryl Wheeler
Slow Like Honey 5:59 Fiona Apple
A Sound Meditation 5:30 Benjamin Iobst

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.

An intention is different than a resolution. A resolution is a goal, something you want to be different. An intention is a feeling, a process, an approach. I can apply an intention to anything: my work, my relationships, my health, my social action…and perhaps my goal.

This week, we integrated body and mind by practicing with a one word intention. What is something you want to feel more of during class, during today or even all year? Holding that intention in your awareness allows the possibility of your word infusing everything you do.

For the past many years, I’ve used a One Word to nudge and rudder me through my days and I’ve been amazed at the power of this simple practice. My word for 2020 is CALM and during class this week, I realized that I can be angry and calm at the same time. I can be engaged, moving quickly, happy, laughing…and also calm. That’s something I’d love to feel more of this year.

What about you? What is your word for today, this week or this year? Please share your One Word in the comments to inspire us all!

This piece of art is created from more than 90 One Word intentions set by folks in our community. There is space in it for your word and is designed to be used as a reminder and an inspiration. Please feel free to print it out, write in your word and put it where you will see it regularly. And feel free to share it with anyone who you think would enjoy it! Again, it’s a gift to everybody to share your word in the comments below!

(PS In a lot of ways, setting an intention is a gift to yourself. An intention is a way of setting your course toward more of what you want to feel and be. I love this article about ways to be kind to yourself that my thoughtful Dad sent along. Check it out and let me know what else you might like to give yourself this year. )

Here are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

There are THINGS happening, you guys! So before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

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

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

Full Moon Restorative Yoga with Shandoah ~ Moonday, January 13, 430-6pm
Shandoah Goldman returns to The Studio at Dancing Water (2370 Old Lynchburg Road, Charlottesville) to continue the full moon restorative practice! The full moon is a time of completion. The fullness of the cycle lends itself to a practice of non-doing. Join Shandoah for a deeply nourishing practice of restorative yoga. Using props to offer support and comfort, the body is invited to profoundly let go and unwind. Rather than efforting or stretching, this is the practice of releasing and relaxing. We’ll celebrate what is finished and soften into the next cycle. Shandoah is a gifted guide for deep release and is a Shiatsu practitioner offering hands on assists during class. All bodies welcome, no experience in yoga or anything else is needed.
Monday (Moonday!), January 13, 430-6pm at The Studio at Dancing Water, $30 or $25 if registered before January 1. (Mark Your Calendar: Upcoming Full Moon class will be on February 10!)

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com).

First Friday Freedance with Kate ~ Feb 7 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Feb 7 from 11:25 -12:25.

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

Monday, Jan 6, 2019, 1045am ~ One Word 2020

Healing Senses 8:27 Parijat
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
Palais Mascotte 5:47 Patrick Duvoisin
Keep On Searching 5:08 Kraak & Smaak
Dance Floor (Nu Brazilia Remix) 5:28 The Tao Of Groove
Baila Morena 4:10 Zucchero & Maná
Played A Live 6:46 Safri Duo
The Word 2:43 The Beatles
New Beginning 5:32 Tracy Chapman
I May Know The Word 8:09 Natalie Merchant

Tuesday, Jan 7, 2019, 840am ~ One Word 2020?

Healing Senses 8:27 Parijat
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
Palais Mascotte 5:47 Patrick Duvoisin
Keep On Searching 5:08 Kraak & Smaak
Baila Morena 4:10 Zucchero & Maná
Played A Live 6:46 Safri Duo
The Word 2:43 The Beatles
New Beginning 5:32 Tracy Chapman
I May Know The Word 8:09 Natalie Merchant

Thursday, Jan 9, 2020, 11am at the Studio at Dancing Water ~ One Word 2020

Suite for Solo Cello No. 1 in G Major, BWV 1007: II. Allemande 4:36 Yo-Yo Ma
Healing Senses 8:27 Parijat
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
Palais Mascotte 5:47 Patrick Duvoisin
Keep On Searching 5:08 Kraak & Smaak
Baila Morena 4:10 Zucchero & Maná
Played A Live 6:46 Safri Duo
The Word 2:43 The Beatles
New Beginning 5:32 Tracy Chapman
I May Know The Word 8:09 Natalie Merchant

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