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Form & Freedom.
Structure & Expression.
Tight & Loose.

Every human endeavor is a balance of these two energies. The invitation of our practice is to embrace each of them whole-heartedly, knowing full-well that we will never “get it right.” How can we dive deep into both form and freedom…and soften into them, too.

You can find all the Form & Freedom playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Please let me know if you have any questions about any of the music we dance to!

But first, here are some things you want to know about:

Buddha Cat: Learning Awareness, Presence & Self-Care from a Teacher Who Sometimes Barf on the Bed … Are Going Fast!
Buddha Cat is on sale now! If you haven’t yet, you can go to http://www.susanmcculley.com and sign up to be a Buddha Cat Backer. You will then have access to discount codes for free shipping and reduced prices on books — now extended through September 16. Two thirds of the books have gone to good homes so now is the time to place an order!

Buddha Cat Now Available at Two Local Bookstores!
If you’d rather not order online and/or if you’d like to support an independent bookstore, you can find the book at two local establishments!
Over The Moon Bookstore at 2025 Library Ave in Crozet, Virginia. It’s a beautiful store filled with great books, lovely things and chocolate and is well worth a visit.
New Dominion Bookshop on the downtown mall at 404 E Main St in Charlottesville, Virginia. New Dominion is the oldest independent bookseller in Virginia, and carries books in fiction, non-fiction, and children’s literature, and a unique selection of architecture and landscape gardening resources…as well as Buddha Cat. Please do go in, ask for Buddha Cat by name and support local artists, local booksellers and local cats.

Buddha Cat Art & Book Exhibit Reception RESCHEDULED for Friday, September 28, 6-730pm
A selection of drawings and mixed media pieces including some from the Buddha Cat book will be displayed at Buck Mountain Episcopal Church’s Deese Hall September 1-30 (4133 Earlysville Rd, Earlysville, VA 22936). Due to the incoming hurricane, the reception for Buddha Cat and More: Mixed-media Drawings and Book will now be held there on Friday, September 28 from 6-730pm. Please join us to celebrate art, community, delight and insight.

Buddha Cat & More Art at Hot Yoga Charlottesville in October
A selection of drawings and mixed media pieces including some from the Buddha Cat book will be displayed at Hot Yoga Charlottesville (216 Water St W Ste 103, Charlottesville, VA 22902) October 9-November 9. We’ll have art for sale and snacks for snacking on Saturday, October 13, 12noon-1pm. Come sweat and celebrate.

Buddha Cat Book Launch Party on Saturday, Nov 3, 2-3pm at New Dominion Bookshop
Come to the historic New Dominion Bookshop on the historic downtown mall for a book launch party! I’ll be signing books and you can do some early holiday shopping and there will be very cool people there (you!) and, of course, snacks! Please join us.

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

Monday, Sep 10, 2018, 1045am ~ Form & Freedom…Embrace but Soften

North 6:49 Afro Celt Sound System
North, Pt. 2 3:02 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Colossus 6:44 Afro Celt Sound System
Lagan 4:05 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Further in Time 6:32 Afro Celt Sound System
Persistence of Memory 4:29 Afro Celt Sound System
Onwards 5:27 Afro Celt Sound System
Fervent Supplication 3:43 Russian State Symphony Capella

Tuesday, Sep 11, 2018, 840am ~ Form & Freedom…Embrace but Soften

North 6:49 Afro Celt Sound System
North, Pt. 2 3:02 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Colossus 6:44 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Further in Time 6:32 Afro Celt Sound System
Persistence of Memory 4:29 Afro Celt Sound System
Onwards 5:27 Afro Celt Sound System
Fervent Supplication 3:43 Russian State Symphony Capella

Wednesday, Sep 12, 2017, 11am ~ Form & Freedom…Embrace but Soften

North 6:49 Afro Celt Sound System
North, Pt. 2 3:02 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Colossus 6:44 Afro Celt Sound System
Lagan [Remix] 4:36 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Further in Time [Remix] 7:45 Afro Celt Sound System
Persistence of Memory [Remix] 5:14 Afro Celt Sound System
Beautiful Rain 4:59 Afro Celt Sound System
Rise 3:06 Afro Celt Sound System

Thursday, Sep 13, 2017, 840am ~ Form & Freedom…Embrace but Soften

North 6:49 Afro Celt Sound System
North, Pt. 2 3:02 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Colossus 6:44 Afro Celt Sound System
Lagan [Remix] 4:36 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Further in Time [Remix] 7:45 Afro Celt Sound System
Persistence of Memory [Remix] 5:14 Afro Celt Sound System
Beautiful Rain 4:59 Afro Celt Sound System
Rise 3:06 Afro Celt Sound System

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!

safe risk 011216
“We’ve all got things that hang on our back
Things that make us cool,
Things that make us whack,
Things that make us mad,
Things we wish we never had done.
But they’re just the things that make us real
Not the maps to guide where we go from here
The road twists and braids like hair
Until we all get there.”
– From Braided Hair by One Giant Leap Ft. Speech And Neneh Cherry

This week we focused on taking safe risks, finding the balance between challenge and healing with the intention of expanding into potential and breaking habits. On the musical menu were the second and third routines that I created in 2002 and 2003 ~ Dunyakan with the music of Afro Celt Sound System and 1 Giant Leap created by Jamie Catto and Duncan Bridgeman when they traveled the world collecting music and words and then put it all together into a layered mosaic of awesomeness.

Both albums are worth a solid listen and you can do that by going to Spotify ! You can do that for free at Spotify ! Sign up for free, follow me at “susanmcculley” and you’ll find my public playlists ~ just click and listen! Both Afro Celt Sound System and 1 Giant Leap are rich examples of collaborative art that definitely takes risks.

Below are the playlists for the week, but first here are some groovy things you want to know about:

Two Essays Published by Elephant Journal!
I’m delighted and excited to say that elephant journal has picked up two of my essays this week. Whew! You can check out the ones about Intentions vs. Resolutions here and in preparation for MLK Day on Monday, the one about the wisdom of Martin Luther King, Jr. here. Help out a budding writer by reading and sharing!

Winter Nia Jam: Spiritual High with Anne, Mary Linn & Susan ~ Friday, January 22, 545-7pm at acac downtown
We are returning to the music and focus of a long-ago Nia routine originally created around 1995 by our teacher, Carlos Rosas. Together, we’ll create a new take on the music, movement and magic. Free for members and members can bring a friend for free!

dance. sit. write. draw. Saturday, January 23, 2016 – Now is the time to pave the way for 2016!
We’re dancing, sitting and writing again and this time, we’re drawing, too! Join me for a day of exploration at the intersection of movement, stillness and creativity. Find all the information at http://www.susanmcculley.com/workshops-retreats/ and register at http://www.susanmcculley.com/shop/dance-sit-write-draw-day-retreat-1 on http://www.susanmcculley.com

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, Jan 11, 2016, 1045am ~ Safe Risks – Dunyakan (Voice of the World)

North 6:49 Afro Celt Sound System
North, Pt. 2 3:02 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Colossus 6:44 Afro Celt Sound System
Lagan 4:05 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Further in Time 6:32 Afro Celt Sound System
Persistence of Memory 4:29 Afro Celt Sound System
Onwards 5:27 Afro Celt Sound System
Fervent Supplication 3:43 Russian State Symphony Capella

Tuesday, Jan 12, 2016, 840am ~ Safe Risks – Dunyakan (Voice of the World)

North 6:49 Afro Celt Sound System
North, Pt. 2 3:02 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Colossus 6:44 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Further in Time 6:32 Afro Celt Sound System
Persistence of Memory 4:29 Afro Celt Sound System
Onwards 5:27 Afro Celt Sound System

Wednesday, Jan 13, 2016, 11am ~ Safe Risks

Dunya Salam 2:55 Baaba Maal
My Culture 5:39 Maxi Jazz/Robbie Williams
The Way You Dream 8:21 Asha Bhosle/Michael Stipe
Ma’ Africa 4:49 Mahotella Queens/Ulali
Braided Hair 4:03 Neneh Cherry/Speech
Ta Moko 5:10 Mako Black
Passion 5:46 Michael Franti
Daphne 7:03 Eddi Reader/Mahotella Queens/Revetti Sakalar
All Alone (On Eilean Shona) 7:51 One Giant Leap, various artists
Ghosts 6:36 Eddi Reader

Thursday, Jan 14, 2016, 840am Safe Risks

Dunya Salam 2:55 Baaba Maal
My Culture 5:39 Maxi Jazz/Robbie Williams
The Way You Dream 8:21 Asha Bhosle/Michael Stipe
Ma’ Africa 4:49 Mahotella Queens/Ulali
Braided Hair 4:03 Neneh Cherry/Speech
Ta Moko 5:10 Mako Black
Passion 5:46 Michael Franti
Daphne 7:03 Eddi Reader/Mahotella Queens/Revetti Sakalar
Ghosts 6:36 Eddi Reader

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!

 

P13 gophers sharing celery“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? … It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” ~ Marianne Williamson

Whether you believe it or not, you are a teacher. The way you move through the world necessarily affects others. Principle 13 invites us to be authentic, honest teachers by listening deeply to what happens around us and the sensations that happen within us … and then sharing what we sense.

It’s simple but not always easy: there is so much to distract us internally and externally. The power not just of this principle but of the practice we share is to mindfully make choices for ourselves that positively affect the world around us. No matter who you are and no matter what you do, whether you practice Nia or needlepoint, the promise of the Unofficial Guide is to move and speak and choose from the inside out.

Today. Right now. Share something from your experience that moves you, touches you, makes a difference for you. Plant the seeds. It’s all we can do.

Next week, I’ll launch Practical Joy, a new routine which will integrate all thirteen principles into one holistic experience. It’s got a little bit of everything — Doobie Brothers Remixed, Melissa Etheridge, Zydeco, soul, swing, Madonna, Alanis, dang! — so take a breathe and hold onto your hats.

A few dates of upcoming events and happenings:

– Free ChakraDancer class open to all! Begin the holiday season with this meditative and energizing experience in a beautiful old dance hall (now parish hall!) ~ Friday, November 21 at 6pm at Buck Mountain Episcopal Church. The event is free and open to all so please join us and bring a friend. All the details are here.

– Thanksgiving Nia at acac downtown! What better way to start off the greatest holiday of all time with some mindful playful movement? Join me on Thursday, November 27 at 9am at acac downtown in the Group Exercise Studio for Practical Joy, some songs about pie and some seriously groovy gratitude. Bring your family and friends (for free!), or leave them home and get some time just for you.

– Winter “Black Out” Jam! Winter Solstice Nia Jam with Mary Linn, Anne and Susan ~ Friday, December 19, 545-7pm at acac downtown. Non-members welcome! Members can bring a guest for free!

As always, please let me know how I can help more.

Dance on. Shine on.

Susan sig

Monday, Nov 17, 2014, 1045am ~ The Unofficial Guide: Sharing What You Sense

North 6:49 Afro Celt Sound System
North, Pt. 2 3:01 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Colossus 6:44 Afro Celt Sound System
Lagan 4:05 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Further in Time 6:32 Afro Celt Sound System
Persistence of Memory [Remix] 5:14 Afro Celt Sound System
All Remains 7:30 Afro Celt Sound System

Tuesday, Nov 18, 2014, 9am ~ The Unofficial Guide: Sharing What You Sense

North 6:49 Afro Celt Sound System
North, Pt. 2 3:01 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Colossus 6:44 Afro Celt Sound System
Lagan 4:05 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Further in Time 6:32 Afro Celt Sound System
Persistence of Memory [Remix] 5:14 Afro Celt Sound System
All Remains 7:30 Afro Celt Sound System

Wednesday, Nov 19, 2014, 1055am ~ Principle 13 Play with Mary Linn

How To Get Ahead 5:27 Frontera
Nourah 6:51 Makyo
Somptin Hapnin (Water In Me) 10:32 Adham Shaikh
Sufani 5:33 Gaudi
Open Sesame (G’s Talking Drum Mix) 6:10 Crosstown Traffic
Raag Trance 5:32 Biddu
Orange Sky 6:11 Alexi Murdoch
Sweet Timelessness 10:39 Kenya Masala

Thursday, Nov 20, 2014, 9am ~ The Unofficial Guide: Sharing What You Sense

Wish You Were Here 6:12 Bliss
Let The Groove Get In 7:12 Justin Timberlake
Listen to the Music (DJ Malibu Mix) 5:01 The Doobie Brothers
What Do You Say 5:00 Haley
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
The Sound Of Winter 3:27 Bush
Drop It Low 3:45 Kat DeLuna
Fly 3:33 Bart Hafeman
Back In Business 5:13 Madonna
And She Was 3:39 Talking Heads
You Learn 4:00 Alanis Morissette
Sense Of Purpose 3:03 The Pretenders
Flying 6:13 Garth Stevenson

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!

socks on socks off wax on wax offIn Karate Kid, Daniel learned “Wax on. Wax off.” This week we learned “Socks on. Socks off.” How does the movement we do in the studio flow out into our everyday movement and how does our daily movement flow back to the practice? I invite you to dissolve the walls of the studio and play with embodying Principle 5 of the Nia Technique: Dance Through Life.

EnJOY, EveryBody!

Dance on. Shine on.
Susan sig

NOTE TO THOSE ON FACEBOOK WHO HAVE “LIKED” FOCUS POCUS:

Facebook has changed the way it shares information in your News Feed. If you have “Liked” Focus Pocus, thank you. If you would like to get Focus Pocus information in your news feed, please go to the Focus Pocus Facebook Page https://www.facebook.com/FocusPocusNow and on the “Like” box there is a gray down arrow, click on that and select “Get Notifications.” Thanks again, everybody!

Monday, May 19, 2014, 1045am ~ Socks on, Socks off

Wish You Were Here 6:12 Bliss
Nourah 6:51 Makyo
Beatbox 7:56 Crazy P
The Way You Move (featuring Big Boi) 3:56 Outkast
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Open Sesame (G’s Talking Drum Mix) 6:10 Crosstown Traffic
Drop It Low 3:45 Kat DeLuna
In These Shoes? 3:39 Kirsty MacColl
Fly 3:33 Bart Hafeman
And She Was 3:39 Talking Heads
Serengeti (Bliss Mix) 5:30 Infernal

Tuesday, May 20, 2014, 9am ~ Socks on, Socks off

North 6:49 Afro Celt Sound System
North, Pt. 2 3:01 Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] 5:14 Afro Celt Sound System
Ma’ Africa 4:49 Mahotella Queens/Ulali
Braided Hair 4:03 Neneh Cherry/Speech
Lagan 4:05 Afro Celt Sound System
Shadowman 6:36 Afro Celt Sound System
New Shoes 3:22 Paolo Nutini
Passion 5:46 Michael Franti
Persistence of Memory 4:29 Afro Celt Sound System
Onwards 5:27 Afro Celt Sound System
Shanti (Peace Out) 6:59 MC Yogi

Wednesday, May 21, 2014, 1055am ~ Socks on, Socks off

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
The Sound of Sunshine 3:44 Michael Franti & Spearhead
Keep On Searching 5:08 Kraak & Smaak
Dance Floor (Nu Brazilia Remix) 5:28 The Tao Of Groove
Boogie Shoes (KC And The Sun.. 2:18 Bee Gees
Love Somebody 4:00 Schuyler Fisk
Sara Smile 3:47 Jimmy Wayne
O’Connor: Butterfly’s Day Out 4:43 Yo-Yo Ma, Mark O’Connor, Edgar Meyer

Thursday, May 22, 2014, 9am ~ Socks on, Socks off

Driver 4:12 Galen Butler
A Different Space 8:43 Bob Holroyd
Takshaka 10:42 Makayo
Journeyman – AO 6:41 Bob Holroyd
Drumming Up a Storm 5:59 Bob Holroyd
Maha Lakshmi 5:19 El Cosmo Group
African Drug [Original Tribal Mix] 6:02 Bob Holroyd
(The Angels Wanna Wear My) Red Shoes 2:46 Elvis Costello
The Sheer Weight of Memory 5:28 Bob Holroyd
Ascension 4:52 Lex van Someren

NIA TRAINER, JULIE WYLIE, COMING TO CHARLOTTESVILLE

We’re excited to support a weekend of classes and workshops with Nia Trainer, Julie Wylie, July 18-20 and then a Nia White Belt training September 16-22. Events will include lots of things for everyBODY as well as for belts wanting to reconnect to the principles and practices. More info coming soon. For now, mark your calendar!

THIS WEEKEND! TWO SPECIAL NIA EVENTS AT ACAC MIDLOTHIAN (if you’re a member in Cville, you’re a member there)

Join Britta von Tagen, international Nia teacher and Nia trainer, for a Heart of Nia Playshop. This playshop will help you tap into your own deep and personal connection to Nia by developing your sensitivity as a Sacred Athlete.
Sunday, May 25, Midlothian ACAC 12-3p.m.
$35 ACAC member pre-pay ($45 at the door, space permitting)
$45 Non-member pre-pay ($55 at the door, space permitting)

Jason Alan Griffin, First Degree Black Belt, is stopping in Richmond for his cross country Nia tour. This is a one of a kind opportunity to experience Jason’s style of Nia as we sweat to some remixed James Bond theme songs and other classic Shirley Bassey tunes.
Monday, May 26 at the Midlothian ACAC. 8:15 a.m.
The class is FREE for ACAC members and $12 for non-members.

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. There is one planned in Charlottesville in September (see above) and lots of other places, too.

Paisley Pants 007A week of dancing the DragonLily Dance of agility and mobility: I experienced some of the sweatiest classes in recent memory, some sore muscles in unexpected places, and of course, neon salmon pants. What more could a person ask for??

How about some music? Here are all the playlists from the week: lots of Carlos AyaRosas choreography and some other juicy yumminess besides.

Next week, we’ll continue playing with the Sensations of Fitness (dare I call them the Sensations of Life? Why yes, yes I do.). In the meantime, I invite you to notice how you do what you do. Just pay attention. It’s the first step to giving us choices about how to respond.

Dance on. Shine on.
Susan sig

Monday, April 14, 2014, 1045am ~ DragonLily

Song for Olabi 6:07 Bliss
Clouds 6:33 Feuerhake
Sweeter Love 8:09 Blue Six
Qalanderi 6:55 Cheb I Sabbah
Welcome to the Journey 5:04 Cybertribe
Shadowman 6:36 Afro Celt Sound System
Ants Marching 4:31 Dave Matthews Band
Back To Me 3:31 Kathleen Edwards
The Remedy (I Won’t Worry) 4:16 Jason Mraz
Sure Thing 6:03 St. Germain
Horizon 4:00 Garth Stevenson

Tuesday, April 15, 2014, 9am ~ DragonLily

Damascus 2:03 Conjure One Feat. Chemda
Center Of The Sun 5:01 Conjure One Feat. Poe
Tears From The Moon 4:18 Conjure One Feat. Sinéad O’ Connor
Smokey Quartz 6:59 Shakatura
Qalanderi 6:55 Cheb I Sabbah
Drumming Up a Storm 5:59 Bob Holroyd
Shadowman 6:36 Afro Celt Sound System
Up In Indiana 4:36 Lyle Lovett
Suddenly I See 3:22 KT Tunstall
Taxman 2:39 The Beatles
Drive 3:53 Incubus
Easy Tonight 4:09 Five for Fighting
Golden Slumbers/The End 4:16 K.D. Lang

Weds, April 16, 2014, 1055am ~ DragonLily

Awa-Awa 4:34 Wes Welenge
forever changes 5:34 ZKT
Catu (Vienna Sub Mix) 6:21 Ikarus
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Blood Stud (Ray Mang Remix) 8:36 MB Disco
One Week 2:49 Barenaked Ladies
Faster 3:28 Matt Nathanson
Snapbean 2:37 Li’l Brian & the Zydeco Travellers
Fly 3:33 Bart Hafeman
Boogaloop 4:33 Ursula 1000
The Sea 5:08 Morcheeba
April Come She Will 2:06 Tracy Grammer
Path 3:14 Ishq

Thursday, April 17, 2014, 9am ~ DragonLily

Awa-Awa 4:34 Wes Welenge
Clouds 6:33 Feuerhake
Moonsmith 5:50 Cantoma [Quango] C3
Sweeter Love 8:09 Blue Six
Freek 7:16 Shakatura
Ghosts in My Machine 3:33 Annie Lennox
Ants Marching 4:31 Dave Matthews Band
Played A Live 6:46 Safri Duo
I Can’t Get Next To You 3:09 Annie Lennox
Subterranean Homesick Blues 2:17 Michael Franti
Big Blue Ball 4:52 Big Blue Ball
Horizon 4:00 Garth Stevenson

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. There is one coming up in Richmond the week of May 17 and lots of other places, too.

keep calm and qe2It’s a good thing, now and again, to be reminded that even if we plan like crazy, we never really truly know what is going to happen next. Every once in a while, it’s a helpful thing for me to intentionally set up my day so that I’m surprised by what happens.

This is why, once a season, I dip into the river of the unknown and draw routines out of my polka dotted bag instead of planning them. It takes me out of my habit, stretches my muscle memory and creative imagination, and invites the class to come along for the ride. Over and over this week, I found myself fretting about what routine would get pulled out of the bag. Would I know it? Would it fit our focus? Would it fit for the class? Over and over, I kept reminding myself to trust that the right thing would happen. And it did. Or I think it did, anyway.

Experiment with this for yourself. Leave space for chance. Let the unplanned and the unknown to be part of your day. For someone like me, this takes some courage, but the more I do it, the more I breathe into the sensation of the unknown, the more it feels like play. So go out and breathe, sense your body, and be a big boat (or a big ship, rather).

Dance on. Shine on.

Susan

Monday, December 2, 2013, 1045am ~ Keep Calm and Be a Big Boat (Music, Movement & Magic routine pulled by Diana)

North – 6:49 – Afro Celt Sound System
North, Pt. 2 – 3:01 – Afro Celt Sound System
When You’re Falling [Featuring Peter Gabriel] – 5:14 – Afro Celt Sound System
Ma’ Africa – 4:49 – Mahotella Queens/Ulali
Braided Hair – 4:03 – Neneh Cherry/Speech
Ta Moko – 5:10 – Mako Black
Passion – 5:46 – Michael Franti
Daphne – 7:03 – Eddi Reader/Mahotella Queens/Revetti Sakalar
Persistence of Memory – 4:29 – Afro Celt Sound System
Inion/Daughter – 4:15 – Afro Celt Sound System
Devorzhum – 6:13 – Dead Can Dance

Tuesday, December 3, 2013, 9am ~ Keep Calm and Be a Big Boat (Universal Mind routine pulled by Zan ~ who, incidentally, was in the original video for this routine when it was taught by Carlos in 1999 ~ how tremendous is that?)

Life Love And Unity – 5:43 – Dreadzone
Little Britain – 5:15 – Dreadzone
A Canterbury Tale – 8:41 – Dreadzone
Captain Dread – 5:16 – Dreadzone
Cave Of Angels – 6:37 – Dreadzone
Zion Youth – 5:39 – Dreadzone
One Way – 6:00 – Dreadzone
Shining Path – 7:23 – Dreadzone
Out Of Heaven – 5:56 – Dreadzone
Cristofori’s Dream – 6:07 – David Lanz

Wednesday, December 4, 2013, 1055am ~ Keep Calm and Be a Big Boat (Clarity routine pulled by JuJu ~ welcome home!)

Clarity (melting snow mix) – 11:12 – Makyo
Dubuasca (with Michael Kang) – 6:55 – Bassnectar
Nostalgia Worship – 6:46 – Bassnectar
Freek – 7:16 – Shakatura
Jogando Capoeira – 6:20 – Beatfanatic
Red Alert – 4:17 – Basement Jaxx
Long Bone – 5:16 – Sofa Surfers
Yu – 9:59 – Ishq

Wednesday, December 4, 2013, 545pm ~ Keep Calm and Be a Big Boat (TranceVision routine pulled by Lori)

On The Forest Floor – 5:05 – Bob Holroyd
Alhambra Pt 1 – 1:21 – Natacha Atlas
Duden – 6:41 – Natacha Atlas
Vision – 6:08 – Heldegard von Bingen
Desert Wind – 7:48 – Banco de Gaia
Amor Real – 7:26 – Jon Anderson
Fun Does Not Exist – 6:21 – Natacha Atlas
Through Cinemas – 5:55 – Loop Guru
Ho Doi – 13:40 – Yulara

Thursday, December 5, 2013, 9am ~ Keep Calm and Be a Big Boat (Firedance routine pulled by Pat ~ John Regan, where were you??)

Reel Around the Sun – 8:42 – Bill Whalen / Riverdance
The Heart’s Cry – 2:28 – Bill Whalen / Riverdance
Countess Cathleen/Women of the Sidhe – 5:42 – Bill Whalen / Riverdance
Shivna – 3:38 – Bill Whalen / Riverdance
A Mhuirnín Ó – 5:01 – Clannad
Firedance – 6:04 – Bill Whalen / Riverdance
Slip into Spring – 3:46 – Bill Whalen / Riverdance
Siamsa – 4:28 – Ronan Hardiman /Riverdance II
Riverdance – 5:45 – Bill Whalen / Riverdance
American Wake [The Nova Scotia Set] – 3:09 – Bill Whalen / Riverdance
Lift The Wings – 5:00 – Ronan Hardiman / Riverdance II
Bonny Portmore – 4:20 – Loreena McKennitt
Caoineadh Cu Chulainn (Lament) – 4:11 – Bill Whalen / Riverdance

wingtip clavicles woman open armsThis was the second week of a three-week series of foci on experimental anatomy: connecting the design and function of the body with imagery, sensation, and experience. This week, we played with the width of the body and in particular, the sensation of lengthening through the collarbones. This open posture allows deeper breathing and triggers the higher brain, the prefronal cortex, instead of the lower, lizard brain that a closed posture engages. It’s well worth noticing how we hold our bodies if only for the enhanced ability to respond to stress (not to mention the benefits of standing taller)! As I mentioned last week, one of my favorite experiential anatomy is Body Stories. It offers a different perspective on our relationship with the design and function of the body!

Registration is open for the Life As An Artist retreat on March 28-30, 2014 in Madison, Virginia (less than 40 minutes from Charlottesville)! Especially if you don’t think of yourself as an artist (or if you do!), this is the weekend for you, to deepen your practice, connect with super-cool people, learn powerful stuff, and, absolutely have a ton of fun. Supah Early Bird registration before October 10 offers the lowest price (or register with a friend and get that low price until January 2)! See more here.

Have fun. Dance on.
Xo
Susan

PS I have an unusual chance to teach on a Saturday this week, September 28 at 9am at acac Downtown! I’ve got a special playlist brewing, so do come and play!

Clavicles ~ Wingtip to Wingtip ~Monday, September 23, 2013, 1045am

The Rising – 4:47 – Bruce Springsteen
Luna – 6:04 – Ganga
Catu (Vienna Sub Mix) – 6:21 – Ikarus
Takshaka – 10:42 – Makayo
Work That Body – 5:35 – Rodney Hunter
Friday I’m In Love – 3:38 – The Cure
I’ve Got The Music In Me – 5:02 – The Kiki Dee Band
Hermes – 4:09 – Carlos Santana
Inner Membrane – 5:19 – Govinda
Sunsethighway – 4:00 – Kiln
Onwards – 5:27 – Afro Celt Sound System

Clavicles ~ Wingtip to Wingtip ~Tuesday, September 24, 2013, 9am

Éireann – 5:10 – Afro Celt Sound System
Dubuasca (with Michael Kang) – 6:55 – Bassnectar
Nostalgia Worship – 6:46 – Bassnectar
One World, One People – 4:43 – Xcultures
City of Light (Reverso 68 Remix) – 5:53 – City Reverb
Walk Into The Sun – 5:21 – Dirty Vegas
Friday I’m In Love – 3:33 – The Cure
Best Of My Love – 3:42 – The Emotions
Walk on the Ocean – 2:58 – Toad the Wet Sprocket
The Mummer’s Dance – 6:13 – Loreena McKimmet
The Space Between – 6:02 – Zero 7

Clavicles ~ Wingtip to Wingtip ~Wednesday, September 25, 2013, 1055am

We Are All Connected – 7:07 – Magic Sound Fabric
Down To Earth – 5:59 – Peter Gabriel
Lovers House – 4:49 – City Reverb
Keep On Searching – 5:08 – Kraak & Smaak
Dance Floor (Nu Brazilia Remix) – 5:28 – The Tao Of Groove
One World, One People – 4:43 – Xcultures
Breathe – 4:17 – Telepopmusik
Rhythm Is? (Marques Wyatt Mix) – 5:49 – Afro-Mystik
Wrap My Words Around You – 3:11 – Daniel Bedingfield
Fallin’ – 3:31 – Alicia Keys
Gravity (feat. Sara Bareilles) – 3:54 – Sonos

Clavicles ~ Wingtip to Wingtip ~Thursday, September 26, 2013, 9am

Snakeroot – 7:58 – Lis Addison
The Obvious Child – 4:10 – Paul Simon
Graceland – 4:51 – Paul Simon
I Know What I Know – 3:13 – Paul Simon
The Boy in the Bubble – 3:59 – Paul Simon
Walk Into The Sun – 5:21 – Dirty Vegas
Moon & Sun – 6:02 – Dalminjo Fjörd Fusioneer
What I Be – 4:45 – Michael Franti & Spearhead
Deeper (Into Places) (Silk Spinner Mix) – 6:23 – Afterlife
I’ve Got The Music In Me – 5:02 – The Kiki Dee Band
City Knows Your Name – 4:59 – Chris Coco
Hymn – 5:25 – Andrew McPherson

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