https://focuspocusnow.com/fingers-and-toes-from-the-nia-white-belt-manual/

 

What DOES, your little pinky finger have to do with compassion, anyway?

You can find Brene Brown’s audio course here. 

Here’s what she says in the course: “The most compassionate people I have interviewed in the past 15 years…oh my God, what do these people have in common? They are SO compassionate. I thought it was going to be spirituality, religion, faith, inherent kindness, tragedy in their past. I didn’t know what these people were going to have in common. But when we started digging in we found they only had one thing in common. There was only one variable threaded through every single one of their life experiences. And you know what it was? Boundaries.”

 

In her course, Brene Brown says: “The most compassionate people I have ever met and interviewed are by far the most boundaried. Because it is impossible to extend an assumption of generosity to someone who is taking advantage of you, being disrespectful, hurting you, not hearing you, not seeing you. You cannot be generous toward those people. We can only be generous to people with whom we have set boundaries, demand boundaries and stay in our integrity.” 

 

 

Here’s what Dr. Brown says, “But this gets up in how many of us were raised: To be easy, to not ask for what you need, to suck it up. But that is the only way we can extend true compassion to other people is from a place from where I am clear on my boundaries, I’m clear on your boundaries, I’m standing solidly in my integrity and from here I can be generous in my assumptions of you.”

So many times, I’ve attempted to be kind and compassionate but without boundaries and it NEVER went well. Judgment and resentment were always immediately in the mix. And uncomfortable as it might have been, I always feel genuinely open-hearted and generous when I am clear about my boundaries. What about you? What do you notice about the connection between generosity, compassion and integrity?

Want to learn even more about fingers and toes? Check out this post from 2013!

 

Freedom and Form. In music it’s melody and rhythm. In the body, it’s muscles and bones. In a country, it’s liberty and justice. For health and sustainability, any system needs to have some of both freedom and form.

All 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 to into your own playlist!

And first the announce-y type things:

Invisible Net of Love for Antje Waxman
Our friend and Nia / Egoscue teacher, Antje Waxman’s husband is terribly ill and they could use some support and nourishment. If you’d like to offer a meal for them, please go here to sign up. http://www.takethemameal.com/meals.php?t=JHSX5292 Thank you for being part of the invisible net of love.

CHARLOTTESVILLE WHITE BELT TRAINING in September
Our friend, mentor and Nia Trainer, Helen Terry is coming to Charlottesville to offer a White Belt training! White Belt is the first level of Nia training, designed to provide body-centered training to anyone interested in living better in a body or teaching Nia. Helen is a First Generation Nia Trainer, chosen years ago by the creators of Nia to be one of the first Nia trainers. She’ll be retiring soon, so don’t miss your chance to learn from this amazing teacher and trainer! For more information and to register, please visit: https://nianow.com/node/1139984. Please feel free to contact Mary Linn at marylinnl@acac.com with any questions!

The Awesome Event sponsored by Divine Play October 27-29
Join us for the weekend of October 27-19 in exploring an understanding of the mind that will allow you to break free of limits, relate with others, and naturally ripple ease, resilience and FUN through your personal and work life. Get all the information, buy tickets at http://www.theawesomeevent.com or call Jeanne Catherine: 434-218-9500.

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

*** PLAYLIST NOTE: My playlists can also be found on Spotify https://www.spotify.com/us/ by following “susanmcculley” (no space) and look for Public Playlists. Sometimes music is not available on Spotify so I may replace with another version or skip songs . ***

Monday, Jul 3, 2017, 1045am ~ Freedom & Form

Sea Dreamer (feat. Sting) 5:40 Anoushka Shankar & Karsh Kale
Beauty & the East (Banco de Gaia Remix) 6:51 Bombay Dub Orchestra
I Shall Be Free 6:13 Kid Beyond
Wristband 3:18 Paul Simon
Ain’t No Man 3:34 The Avett Brothers
Sweet Freedom 5:14 Safri Duo feat. Michael McDonald
What I Be 4:45 Michael Franti & Spearhead
Summertime is in Our Hands 3:48 Michael Franti & Spearhead
Sorrento Moon 4:56 Tina Arena
Better Man 5:21 Playing For Change
Good to Be Alive Today 4:15 Michael Franti & Spearhead
Simple Gifts 2:34 Alison Krauss & Yo-Yo Ma
First Impressions 4:08 Yo Yo Ma, Mark O’Connor, Edgar Meyer

Tuesday, Jul 4, 2017, 840am ~ Freedom & Form (Liberty & Justice)

Freedom 3:07 Madonna
Beauty & the East (Banco de Gaia Remix) 6:51 Bombay Dub Orchestra
I Shall Be Free 6:13 Kid Beyond
Wristband 3:18 Paul Simon
Ain’t No Man 3:34 The Avett Brothers
Sweet Freedom 5:14 Safri Duo feat. Michael McDonald
Freedom (feat. Kendrick Lamar) 4:50 Beyoncé Lemonade
I Wish I Knew How It Would Feel To Be Free 4:09 Derek Trucks Band
This Land Is Your Land 4:38 Little Feat
Same As It Ever Was (Start Today) [feat. Agape Choir] 3:56 Michael Franti & Spearhead
America 3:33 Simon & Garfunkel
Gentle Exit 4:15 The Happening

Wednesday, Jul 5, 2017, 11am ~ Freedom & Form

Healing Senses 8:27 Parijat
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
Palais Mascotte 5:47 Patrick Duvoisin
No Quiero Nada Mas 4:46 Sancti Spiritus
Keep On Searching 5:08 Kraak & Smaak
Dance Floor (Nu Brazilia Remix) 5:28 The Tao Of Groove
All People (feat. Gina René) 4:09 Michael Franti & Spearhead
Played A Live 6:46 Safri Duo
I Wish I Knew How It Would Feel To Be Free 4:09 Derek Trucks Band
Same As It Ever Was (Start Today) [feat. Agape Choir] 3:56 Michael Franti & Spearhead
America 3:33 Simon & Garfunkel
Gentle Exit 4:15 The Happening

Thursday, Jul 6, 2017, 840am ~ Freedom & Form

Sea Dreamer (feat. Sting) 5:40 Anoushka Shankar & Karsh Kale
Mulatica Mia (Cuba Remix) 5:32 The Tao Of Groove
Palais Mascotte 5:47 Patrick Duvoisin
No Quiero Nada Mas 4:46 Sancti Spiritus
Keep On Searching 5:08 Kraak & Smaak
All People (feat. Gina René) 4:09 Michael Franti & Spearhead
Played A Live 6:46 Safri Duo
Sorrento Moon 4:56 Tina Arena
Good to Be Alive Today 4:15 Michael Franti & Spearhead
Simple Gifts 2:34 Alison Krauss & Yo-Yo Ma
First Impressions 4:08 Yo Yo Ma, Mark O’Connor, Edgar Meyer

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
If you’re traveling or moving, you can find a teacher or classes wherever you’re going.
Interested in teaching or deepening your practice? Check out the Nia White Belt Training. They are offered all around the world so you can find one near you or where you may want to go!


This week, I picked up Glennon Doyle Melton’s book, Love Warrior. It’s been on my “To Read” shelf for a while. I’ve been meaning to get to it. But here in the middle of a week focused on music, this is what I found on page 79…

“One night, several weeks into my sobriety, I lie down on my bed and my eyes wander to a pile of CDs in the corner of my bedroom. I stand up, walk over to them, and shuffle through the pile until I find the Indigo Girls. I hold them in my hand and wonder if I dare to let them sing to me. I open the case, slide the silver disk into the player, and press “play.” Then I lie back down and wait for the music to hurt too much. When they start singing, I begin to feel that familiar ache that music always brings. I hold my breath, but I quickly realize that my ache feels different than it used to. Music usually makes me feel left out and yearning, like I’m looking at a photograph of a party I wasn’t invited to. But now I feel drawn in, pulled closer, like the music is a bridge between these two women and me. I feel comforted . The Indigo Girls promise me that it’s okay to feel too much and know too little. They insist that my sadness is not new, it’s ancient. I listen for hours and every song makes me feel less alone and more a part of a universal, underground sisterhood. Gradually, I feel something like joy growing inside of me. This joy brings me to my feel and I start to dance. I dance in my bedroom, all by myself, with Amy and Emily. No one is watching me, which means I’m not performing. I’m just dancing. Whirling, whirling. For me.”

Later she says, “This is how I know I’m getting better: I become able to survive the beauty of music. I have accepted another one of life’s dangerous invitations: the invitation to feel. “

This is what our practice is about: learning to feel, learning to let in what is happening around us and in us. Music is indeed CPR for our souls.

All 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 to together with other pieces that lift you up, calm you and challenge you!

And first the announce-y type things:

Invisible Net of Love for Antje Waxman
Our friend and Nia / Egoscue teacher, Antje Waxman’s husband is terribly ill and they could use some support and nourishment. If you’d like to offer a meal for them, please go here to sign up. http://www.takethemameal.com/meals.php?t=JHSX5292 Thank you for being part of the invisible net of love.

July 4 Nia ~ Tuesday, July 4, 8:30-9:30am
As part of the special acac holiday schedule, join me for Nia on Tuesday, July 4 from 8:30-9:30am in the Group Ex Studio at acac downtown! Liberty and justice for all. See you then.

CHARLOTTESVILLE WHITE BELT TRAINING in September
Our friend, mentor and Nia Trainer, Helen Terry is coming to Charlottesville to offer a White Belt training! White Belt is the first level of Nia training, designed to provide body-centered training to anyone interested in living better in a body or teaching Nia. Helen is a First Generation Nia Trainer, chosen years ago by the creators of Nia to be one of the first Nia trainers. She’ll be retiring soon, so don’t miss your chance to learn from this amazing teacher and trainer! For more information and to register, please visit: https://nianow.com/node/1139984. Please feel free to contact Mary Linn at marylinnl@acac.com with any questions!

The Awesome Event sponsored by Divine Play October 27-29
Join us for the weekend of October 27-19 in exploring an understanding of the mind that will allow you to break free of limits, relate with others, and naturally ripple ease, resilience and FUN through your personal and work life. Get all the information, buy tickets at http://www.theawesomeevent.com or call Jeanne Catherine: 434-218-9500.

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

*** PLAYLIST NOTE: My playlists can also be found on Spotify https://www.spotify.com/us/ by following “susanmcculley” (no space) and look for Public Playlists. Sometimes music is not available on Spotify so I may replace with another version or skip songs . ***

Monday, Jun 26, 2017, 1045am ~ Music is CPR

The Chain 4:31 Fleetwood Mac
Sunday Morning, Up All Night 4:54 NYXYSS
Dreams 4:17 Fleetwood Mac
American Pie 8:37 Don McLean
Thank You 4:55 Michael Franti & Spearhead
Daphne 7:03 Eddi Reader/Mahotella Queens/Revetti Sakalar
Why Must I Feel Like This Today? [Feat. Baaba Maal, Michael Franti, Ulali, Radio Active & Krishna Das] 9:28 1 Giant Leap
Let’s Get It On 4:54 Marvin Gaye
Jolene 4:20 Mindy Smith with Dolly Parton
On the Nature of Daylight 6:35 Max Richter Orchestra & Lorenz Dangel

Tuesday, Jun 27, 2017, 840am ~ Music is CPR

The Chain 4:31 Fleetwood Mac
Sunday Morning, Up All Night 4:54 NYXYSS
Dreams 4:17 Fleetwood Mac
American Pie 8:37 Don McLean
Thank You 4:55 Michael Franti & Spearhead
Faith (feat. Ariana Grande) 2:43 Stevie Wonder
Why Must I Feel Like This Today? [Feat. Baaba Maal, Michael Franti, Ulali, Radio Active & Krishna Das] 9:28 1 Giant Leap
Let’s Get It On 4:54 Marvin Gaye
Jolene 4:20 Mindy Smith with Dolly Parton
Plegaria para el Alma de Layla 3:19 Pedro Aznar

Wednesday, Jun 28, 2017, 11am ~ Music is CPR

Piano Sonata No. 14 in C sharp minor, Op. 27/2, “Moonlight” : Adagio sostenuto 5:17 Jenő Jandó
Because 2:46 The Beatles
Marisi 6:33 Cantoma
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Hotel California 5:48 Gipsy Kings
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Fire to Me 4:36 Hyper/The Crystal Method
Hermes 4:08 Santana
Fill Her Up 5:39 Sting
’74-’75 4:37 The Connells
Hallelujah (feat. Charlie Sexton) 4:16 Justin Timberlake & Matt Morris
Giuseppe Tornatore Suite: Malena (Main theme) 4:22 Yo-Yo Ma, Ennio Morricone & Roma Sinfonietta

Thursday, Jun 29, 2017, 840am ~ Music is CPR

Because 2:46 The Beatles
Marisi 6:33 Cantoma
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Hotel California 5:48 Gipsy Kings
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Fire to Me 4:36 Hyper/The Crystal Method
Hermes 4:08 Santana
’74-’75 4:37 The Connells
Hallelujah (feat. Charlie Sexton) 4:16 Justin Timberlake & Matt Morris
Giuseppe Tornatore Suite: Malena (Main theme) 4:22 Yo-Yo Ma, Ennio Morricone & Roma Sinfonietta

Saturday, Jul 1, 2017, 9am ~ Music is CPR

Headphones 4:18 Michael Franti & Spearhead
Marisi 6:33 Cantoma
Dreams 4:17 Fleetwood Mac
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Hotel California 5:48 Gipsy Kings
Blood Stud (Ray Mang Remix) 8:36 MB Disco
I’ve Got The Music In Me 5:02 The Kiki Dee Band
Hermes 4:08 Santana
Summertime is in Our Hands 3:48 Michael Franti & Spearhead
’74-’75 4:37 The Connells
Hallelujah (feat. Charlie Sexton) 4:16 Justin Timberlake & Matt Morris
On the Nature of Daylight 6:35 Max Richter Orchestra & Lorenz Dangel

WANT TO KNOW MORE ABOUT NIA?

For more information about Nia and this rich system of training and learning? Everything Nia is at http://www.nianow.com…
If you’re traveling or moving, you can find a teacher or classes wherever you’re going.
Interested in teaching or deepening your practice? Check out the Nia White Belt Training. They are offered all around the world so you can find one near you or where you may want to go!

here’s the link, you can read it here.

(It’s for lots of of reasons, but it comes down to our brain storing that information differently. Check it out here. )
Can’t wait to hear what gets your heart healing (and pumping and moving and grooving!). ❤

 

What if every time we gather together – in a meeting, at a meal, in a movement class – we think of it as a pot luck. Everybody bringing what they have to share with each other. Everybody appreciating what is on offer. And what if these pot lucks weren’t about showing off our fanciest recipes or mooching a free meal but rather genuinely and honestly bringing what we have to give today. What if these pot lucks were about showing up as we really are. Wouldn’t that be sometimes messy and uncomfortable … and delicious?

All the playlists from the week are below or you can listen to them by going to Spotify! Listen and dance for free at Spotify! Sign up, follow me at “susanmcculley” and you’ll find my public playlists ~ just click and listen! AND IF YOU LISTEN to my playlists on Spotify, please let me know. I’m evaluating whether or not to continue to put them up. Email me or put a comment below or let me know when you see me.

And first the announce-y type things:

Invisible Net of Love for Antje Waxman
Our friend and Nia / Egoscue teacher, Antje Waxman’s husband is terribly ill and they could use some support and nourishment. If you’d like to offer a meal for them, please go here to sign up. http://www.takethemameal.com/meals.php?t=JHSX5292 Thank you for being part of the invisible net of love.

Love Warrior at Love Fest! Saturday, June 24, 9:30-10:30am
I’m excited to be offering the Love Warrior movement experience at Love Fest on Saturday, June 24 from 9:30-10:30am at the IX Art Park (at 522 2nd St SE in Charlottesville). This is a movement experience that allows us to experience the sensation of the change we want to see in the world. We can then translate that sensation directly into action. Nothing will shift, we won’t change a thing until we feel it in our bones, until we embody the change we want to see. The event is FREE and appropriate for all levels of fitness and experience. We will be dancing on concrete floors so please wear comfy shoes! I hope you’ll join me!

July 4 Nia ~ Tuesday, July 4, 8:30-9:30am
As part of the special acac holiday schedule, join me for Nia on Tuesday, July 4 from 8:30-9:30am in the Group Ex Studio at acac downtown! Liberty and justice for all. See you then.

Take a SHORT survey, get some art!
As we look ahead to creating events for our dancing, creating community, we want to know what is in your heart and mind. Whether or not you have ever attended a retreat with us (even if you have never wanted to) would you please take 5 minutes to fill out this simple survey? (I promise, it won’t take long — unless you want to write more and even then, it won’t take longer than 10!)
Here’s the link to the survey:
https://www.surveymonkey.com/r/9WZ8D73
The survey is completely anonymous but if you’d like a little sugar for your effort, please let me know when you’ve filled it out and I will send you an electronic print of any piece of my art that you like (go to https://www.instagram.com/susanjmcculley or http://www.susanmcculley.com/art/ to browse!).

CHARLOTTESVILLE WHITE BELT TRAINING in September
Our friend, mentor and Nia Trainer, Helen Terry is coming to Charlottesville to offer a White Belt training! White Belt is the first level of Nia training, designed to provide body-centered training to anyone interested in living better in a body or teaching Nia. Helen is a First Generation Nia Trainer, chosen years ago by the creators of Nia to be one of the first Nia trainers. She’ll be retiring soon, so don’t miss your chance to learn from this amazing teacher and trainer! For more information and to register, please visit: https://nianow.com/node/1139984. Please feel free to contact Mary Linn at marylinnl@acac.com with any questions!

The Awesome Event sponsored by Divine Play October 27-29
Join us for the weekend of October 27-19 in exploring an understanding of the mind that will allow you to break free of limits, relate with others, and naturally ripple ease, resilience and FUN through your personal and work life. Get all the information, buy tickets at http://www.theawesomeevent.com or call Jeanne Catherine: 434-218-9500.

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

*** PLAYLIST NOTE: My playlists can also be found on Spotify https://www.spotify.com/us/ by following “susanmcculley” (no space) and look for Public Playlists. Sometimes music is not available on Spotify so I may replace with another version or skip songs . ***

Monday, Jun 19, 2017, 1045am ~ Pot Luck!

Human 3:04 Dionne Farris
A Different Space 8:43 Bob Holroyd
Journeyman 6:41 Bob Holroyd
Freedom 2:50 Tyrone Wells
Cantaloop 4:39 US3 Fantasia
Drumming Up a Storm 6:01 Bob Holroyd
African Drug [Original Tribal Mix] 6:02 Bob Holroyd
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Proud 4:30 Heather Small
Through Cinemas 5:55 Loop Guru
Because 2:22 Elliott Smith
Golden Slumbers/The End 4:16 K.D. Lang

Tuesday, Jun 20, 2017, 840am ~ Pot Luck!

Human 3:04 Dionne Farris
A Different Space 8:43 Bob Holroyd
Journeyman 6:41 Bob Holroyd
Freedom 2:50 Tyrone Wells
Drumming Up a Storm 6:01 Bob Holroyd
African Drug [Original Tribal Mix] 6:02 Bob Holroyd
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Proud 4:30 Heather Small
Through Cinemas 5:55 Loop Guru
Golden Slumbers/The End 4:16 K.D. Lang

Wednesday, Jun 21, 2017, 11am ~ Pot Luck!

Summer 5:58 Moby
The Hush 5:24 Rae & Christian
Journeyman 6:41 Bob Holroyd
The Sound of Sunshine 3:44 Michael Franti & Spearhead
Smokey Quartz 6:59 Shakatura
Open Your Heart 5:46 M People
The Thing That Helps Me Get Through 4:35 Michael Franti & Spearhead
Summer In Paris 5:47 Anggun
Played A Live 6:46 Safri Duo
Summertime [UFO Remix] 6:51 Sarah Vaughan
Summer Morning Rain 3:52 Tierra Negra and Muriel Anderson

Thursday, Jun 22, 2017, 840am ~ Pot Luck!

Summer 5:58 Moby
Journeyman 6:41 Bob Holroyd
The Sound of Sunshine 3:44 Michael Franti & Spearhead
Smokey Quartz 6:59 Shakatura
Open Your Heart 5:46 M People
The Thing That Helps Me Get Through 4:35 Michael Franti & Spearhead
Summertime [UFO Remix] 6:51 Sarah Vaughan
Summer Morning Rain 3:52 Tierra Negra and Muriel Anderson

Saturday, Jun 24, 2017, 930am at Love Fest at IX Park ~ Love Warrior

I See Fire 5:01 Ed Sheeran
Beauty & the East (Banco de Gaia Remix) 6:51 Bombay Dub Orchestra
Wristband 3:18 Paul Simon
Ain’t No Man 3:34 The Avett Brothers
American Idiot 2:54 Green Day
Takin’ It To the Streets (2016 Remastered) 3:59 The Doobie Brothers
Freedom (feat. Kendrick Lamar) 4:50 Beyoncé Lemonade
Power to the People 3:23 John Lennon & The Plastic Ono Band
Revolution 3:40 Coco Love Alcorn
This Land Is Your Land 4:38 Little Feat
Mercy 4:31 Dave Matthews Band
Gentle Exit 4:15 The Happening

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!

It’s worth noting that bringing what’s easiest isn’t a bad thing, necessarily. Look at the intention behind bringing the easiest: am I exhausted or sad or generally low on resources? Then, bring on the easy! But if bringing the easiest is based on habit or depending on someone else to carry the load, another choice might be yummier.

Again, coming empty-handed is not necessarily a bad thing…since your presence means you are bringing something. You are giving others a chance to offer generosity and care which is a gift. Again, looking at habit and intention is always the best way for me to decide if it’s a healthy choice.

Use your awareness and witness to notice all that you are bringing to a situation. Not just what you say but what you don’t say. Not just what you do but what you don’t do. It’s more than just what’s in the pot…

This is often a question I ask myself before (or less skillfully after) a gathering. How do I want to show up? Knowing that I can only control what I bring, what do I want to do or say?

When I’m bringing my best, it’s easy to focus on that. Notice if you only want to talk about your idea at the meeting or if you forget to ask everybody about how their day went at the dinner table. The whole point of being together is to share what we all have to offer.

Question 3 may seem to imply that you have to taste something that everybody brings. But if you feel terrible when you eat sugar, then don’t have the cupcakes! If someone is dancing big in class and that feels unsettling to you, dance in another part of the room. AND remembering that everybody’s offerings are what makes the whole experience. Appreciating the gift of everybody (whether or not you eat the cupcake) is what makes pot lucks nourishing.

Happy Pot Lucking, everybody! As always, I’d love to hear your thoughts on the Pot Luck of Life … and how the illustrated posts are landing!

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