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“Small Choices Matter. You Matter.” ~ Cecily Armstrong

It doesn’t matter what you want to do, what you want to create, what you want to change: small choices matter. Not only do they matter, they are the only thing that will make what it happen. Big choices set the course, but it is the small choices that will get you there.

Cecily taught me this lesson about nourishment (of body, mind and spirit) but the same holds true for saving money, parenting, building a business or making the world a kinder place. Set the course, then keep making small choices in that direction.

For more information about Cecily’s 9-month transformational healing program, Love Your Body Love Your Life, see the listing below or reach out to me at sjmnia@gmail.com and I will point you in the right direction!

Cecily also turned me on to the writer Alexandra Franzen and I found this amazing story on her blog. Do read it. It is changing how I move through the world.

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!

Before the playlists, here is the scoop on a whole slew of great things happening this summer!

SUMMER SPECIAL for Nourishing Movement Classes at the Studio at Dancing Water
Nourishing Movement classes with Susan on Thursdays at 9am ~~ my mix of guided and unguided movement, meditation and creativity! Now on SUMMER SPECIAL ~~ You and a friend move in the trees by the river at a discounted rate of $20! 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 brunch/tea/snackie! 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!

Saturday July 27, 9-12noon – Moving & Writing with Light: Nourishing Body & Eyes with Susan & Rebecca
Susan & Rebecca offer a morning to expand your perspective on two things that everybody has: a body and a smartphone. The word “photography” means “writing with light.” A photo isn’t a copy of something— it’s a story written *by light*! And light is weaving stories all around us, all the time. Using the simple cameras that we all carry —the ones in our phones! — we’ll play with the stories of light around us and experience how changing our perspectives can change everything. Susan will weave movement and mindfulness into the morning to practice being with light & shadow. No experience in photography or movement needed, just bring a phone or tablet with a built-in camera and your body. If you like, from 12-2pm, bring a lunch and savor it on the porch, on the bench overlooking the river or on a rock in the middle of it. Bring water shoes and you could even sit in the water. $75. Register at http://www.susanmcculley.com/shop.

Decoding Your Body’s Wisdom ~ Video Series with Cecily Armstrong
Over the past few years I’ve been inspired and energized by the teaching and guidance of Cecily Armstrong. She is so generous with her offerings ~ her latest is a three-part video workshop Decoding Your Body’s Wisdom. If you’ve ever felt confused about how best to nourish yourself and live your healthiest, happiest life, Cecily offers amazing insights. You can sign up for the video series here. And/or you can get access to a longer 1-hour on-line workshop with Cecily here! https://cecilyarmstrong.com/decoding-your-bodys-wisdom-workshop/

Decoding Your Body’s Wisdom

First Friday Freedance with Kate ~ Aug 2 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, Aug 2 from 11:25 -12:25.

Nia White Belt Training with Kelle Rae Oien Aug 15-21 at SoulShines in Richmond
Whether for personal growth, developing your practice or preparing to teach, the Nia White Belt training is a life-changing experience. Join stellar White Belt Trainer, Kelle Rae Oien at the new SoulShines Studios in Richmond. Go here for more information!
https://www.facebook.com/events/796684947329568/ (NOTE: A belt can audit 3 sessions for free. (They will need to pay for classes with Kelle – not included in the free offer) A retake (anything more than 3 sessions) is $99 to HQ and $400 to Kelle. That includes all classes.)

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

Monday, Jul 15, 2019, 1045am ~ Small Choices Matter

Sacred Light 4:56 Bob Holroyd
Sunday Morning, Up All Night 4:54 NYXYSS
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Little By Little 3:18 7 Worlds Collide
Torch 7:49 Bob Holroyd
Reconfluence 6:19 Bob Holroyd
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Little Things 3:51 Michael Franti & Spearhead
Mumbai Madness 4:49 Mashti + Jean Baden
Father Space 5:56 Bjarno

Tuesday, Jul 16, 2019, 840am ~ Small Choices Matter

Sacred Light 4:56 Bob Holroyd
Sunday Morning, Up All Night 4:54 NYXYSS
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Little By Little 3:18 7 Worlds Collide
Torch 7:49 Bob Holroyd
Reconfluence 6:19 Bob Holroyd
Little Things 3:51 Michael Franti & Spearhead
Mumbai Madness 4:49 Mashti + Jean Baden
The Essence Nine 3:01 Jeroen Elfferich

Wednesday, Jul 17, 2019, 11am ~ Small Choices Matter

Little Steps 3:50 Bird
Sunday Morning, Up All Night 4:54 NYXYSS
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Little By Little 3:18 7 Worlds Collide
Torch 7:49 Bob Holroyd
Afronaut 5:23 Shaman’s Dream
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Little Things 3:51 Michael Franti & Spearhead
Mumbai Madness 4:49 Mashti + Jean Baden
Little Steps 4:08 BEN WISCH

Thursday, Jul 18, 2019, 9am Nourishing Movement at the Studio at Dancing Water ~ Small Choices Matter

Relaxer 7:58 Deep-Dive-Corp.
Little Steps 3:50 Bird
Sunday Morning, Up All Night 4:54 NYXYSS
One Hundred Lights (Grouch Remix) 5:31 Kaya Project
Sometimes 4:49 Yoav
Little By Little 3:18 7 Worlds Collide
Torch 7:49 Bob Holroyd
Is Your Love Big Enough? 3:22 Lianne La Havas
Afronaut 5:23 Shaman’s Dream
Little Things 3:51 Michael Franti & Spearhead
Mumbai Madness 4:49 Mashti + Jean Baden
Little Steps 4:08 BEN WISCH

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!

A NOTE about the Focus Pocus art: I am in the middle of a book project called Octabusy: How To Let Go in a Sea of Doing. I’m excited about it and want to focus my art-making energy on it. So instead of making complex art pieces for the Focus Pocus blog, I make cartoons like this one that feature characters from the book. This week, the Sea Star (an expert in small steps and choices) goes where she wants to go one tiny choice at a time.

Three years ago this month, my husband Frank and I put an offer on the land on which our house now stands. We made the big choice to build a house three years ago but what got the house built was thousands and thousands of small choices every day. Each night when he came back from working on the project, I’d ask how it went that day. Each night, he’d tell me what they’d done and say, “Little by little, sweetie. Little by little.” Three years later, we’re living in the result of that series of choices.

From September to June, I was part of the coaching team for my friend, teacher, and nutritionist Cecily Armstrong’s transformational healing program called Love Your Body Love Your Life. I loved being part of this experience and witnessing the changes that this group of courageous woman made over the time we spent together. Near the end of the program, a participant shared a story about saying no to toxic food at an office gathering. In response, Cecily said something that keeps coming back to me:

“Small Choices Matter. You Matter.”

How many times? How many times do I intend to do something (or not do something), but when I’m tired or stressed or hungry I don’t. And how many times when this happens, I hear myself say, “Gah, it doesn’t matter.” What Cecily points out is that saying this is really saying “I don’t matter.”

In her program A Year to Clear, Stephanie Bennet Vogt invites this journaling prompt:

• Telling myself that “I matter” makes me feel______ (psst, notice any weather (emotional waves) that arises as you contemplate this statement and breathe into that)

When presented with this prompt, I sometimes bump into feelings of insecurity or old stories of self-importance come up. And it’s worth investigating what is at the root of the stories. Then I can find ways of reinforcing self-worth and the impact of incremental choices on my broader vision.

When Cecily and I were talking about the “small choices” approach and she shared this genius essay by Alexandrea Franzen called Ice. Imagine being in a frozen room and raising the temperature one degree a day. For a long time, it would seem like nothing was happening but keep at it, one degree a day, the cumulative effect of those small choices would transform everything.

Whatever we do over and over, day in and day out – whether conscious or not – is the most powerful force there is. As C.S. Lewis said,

“Isn’t it funny how day by day nothing changes, but when you look back, everything is different…”

Chart the course with big choices — know where you want to go — but know that the way to get there is with the small choices you make every moment.

~ ~ ~ ~ ~ ~ ~

For more information on Cecily Armstrong’s work including her 9-month Love Your Body Love Your Life transformational healing program, you can go to her website and sign up for her FREE online workshops
Cecily Armstrong Web siteWeb siteWeb site
Cecily’s Decoding Your Body’s Wisdom ~ 3 mini-workshops
Cecily’s Decoding Your Body’s Wisdom ~ 1-hour workshop

The first time I heard this Ram Dass quote, my mind was blown. And the more I practice it, the more I get it…and then usually immediately forget it. What if the best (and even ONLY) way for me to show up for other people and the world is to show up for, heal and work on myself. Let there be peace on Earth and let it begin with me. I’m grateful for the reminder.

You can find this week’s Showing Up 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 I know you want to know about:

Buddha Cat: Learning Awareness, Presence & Self-Care from a Teacher Who Sometimes Barf on the Bed ~ My First Book!
I’m excited to announce that Buddha Cat is just about ready to go to the printer! After months of the creative process, I’m now embarking on the adventure of production and then spreading the word! Will you join me to help spread some insight and delight with Buddha Cat? Please go to http://www.susanmcculley.com and sign up to be a Buddha Cat Backer and I’ll send you updates on publication, discounts and other special goodies! Even better: share this with a friend or two and send the ripple out even further!

Cville Dance Co-Op: The Groove Is You with Susan ~ Sunday, Jul 1 2018, 1015am-1215pm
How often to we look outside ourselves for wisdom, guidance, direction? What if it’s all an inside job? What if the vibrations in the music are only a reflection of your unique energy? What if the groove is you?
I’ll be offering music with that groovy focus and holding the space for the Cville Dance Co-op on Sunday, July 1 from 10:15-12:15noon at Common Ground in the Jefferson School.
The Co-op http://www.cvilledancecoop.com/who-we-are/ is a substance free, non-verbal, barefoot, 115 minutes of free style dance. No steps to learn, no teacher, nothing but what’s flowing and moving in your own body. It’s as simple as that. The groove is you. I hope you’ll join us.
C’ville Dance Co-op, http://cvilledancecoop.com
Location (Common Ground, 2nd floor of Jefferson School, 233 4th St NW)
Date/time: Sunday, Jul 1: doors open at 10:15am for warming up, entrance locks at 10:45am, dancing until noon, then closing circle (come for the whole time!)
What to bring: Water bottle, comfortable clothes, optional donation for Common Ground
You can RSVP or ask questions at the Facebook event here.

Free 3-Part training series of videos from Cecily Armstrong
For the past several months, Cecily Armstrong has been helping me on a healing process that has changed my relationship with food, my body and myself. Her work has helped me get a deeper understanding of nutrition and intuitive connection to what my body-self really needs and wants. She is deeply grounded in the science of nutrition as well as energy healing and other healing modalities. Now she is offering a 3-part training series called: Decoding your body’s wisdom; Stop second-guessing what to do with your diet to look and feel amazing. Please follow this link http://cecilyarmstrong.com/decodebodywisdom/ to get access to all three videos! If this resonates even a little, please do this for yourself.

July 4th Nia with Susan & Mary Linn ~ Weds, Jul 4, 11am/strong>
Join Susan & Mary Linn for a celebration of creativity and healing in a special Nia class on the 4th at acac Albemarle Square from 11am to 1215pm! Spend part of the holiday with yourself, your body and some extremely cool people.

Nia Freedance First Fridays with Kate at ACAC ~ Friday, Jul 6!
Every first Friday Kate Aust shares a Nia freedance class at ACAC Albemarle Square. Nia Freedance gives you an opportunity to play for a full hour moving your body’s way. We each get to tap into the creative wisdom of our body, emotions, mind and spirit stimulating our own unique movement creativity. The next Nia Freedance class will be Friday, Jul 6 from 11:25 to 12:25 in studio B.
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jun 25, 2018, 1045am ~ Showing Up

Fireflies 3:31 Mofro
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Don’t Say 5:47 Deep Dive Corp.
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Reconfluence 6:19 Bob Holroyd
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Shine On 3:43 Eric Bibb
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Beautiful Domination 5:59 Bob Holroyd
Any Other Name 4:10 Thomas Newman

Tuesday, Jun 26, 2018, 840am ~ Showing Up

Fireflies 3:31 Mofro
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Don’t Say 5:47 Deep Dive Corp.
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Reconfluence 6:19 Bob Holroyd
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Beautiful Domination 5:59 Bob Holroyd
Any Other Name 4:10 Thomas Newman

Wednesday, Jun 27, 2017, 11am ~ Showing Up

We Are All Connected 7:07 Magic Sound Fabric
Let The Groove Get In 7:12 Justin Timberlake
Lovers House 4:49 City Reverb
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Reconfluence 6:19 Bob Holroyd
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Instant Karma 3:14 U2
Shine On 3:43 Eric Bibb
Holy War 4:22 Alicia Keys
Amaté Adea 5:23 Adiemus/London Philharmonic/Miriam Stockley
Summer Morning Rain 3:52 Tierra Negra and Muriel Anderson

Thursday, Jun 28, 2017, 840am ~ Showing Up

We Are All Connected 7:07 Magic Sound Fabric
Let The Groove Get In 7:12 Justin Timberlake
Lovers House 4:49 City Reverb
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Reconfluence 6:19 Bob Holroyd
Instant Karma 3:14 U2
Shine On 3:43 Eric Bibb
Holy War 4:22 Alicia Keys
Amaté Adea 5:23 Adiemus/London Philharmonic/Miriam Stockley
Summer Morning Rain 3:52 Tierra Negra and Muriel Anderson

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!


A shortened week of teaching while I take a brief jaunt to West Virginia to spend some time with a friend, celebrating the Solstice and hanging out with Inspiration.

You can find this week’s Inspiration Space 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 I know you want to know about:

Free 3-Part training series of videos from Cecily Armstrong
For the past several months, Cecily Armstrong has been helping me on a healing process that has changed my relationship with food, my body and myself. Her work has helped me get a deeper understanding of nutrition and intuitive connection to what my body-self really needs and wants. She is deeply grounded in the science of nutrition as well as energy healing and other healing modalities. Now she is offering a 3-part training series called: Decoding your body’s wisdom; Stop second-guessing what to do with your diet to look and feel amazing. Please follow this link http://cecilyarmstrong.com/decodebodywisdom/ to get access to all three videos! If this resonates even a little, please do this for yourself.

Buddha Cat: Learning Awareness, Presence & Self-Care from a Teacher Who Sometimes Barf on the Bed ~ My First Book!

I’m excited to announce that Buddha Cat is in the process of publication! After months of the creative process, I’m now embarking on the adventure of production and then spreading the word! Will you join me to help spread some insight and delight with Buddha Cat? Please go to http://www.susanmcculley.com and sign up to be a Buddha Cat Backer and I’ll send you updates on publication, discounts and other special goodies! Even better: share this with a friend or two and send the ripple out even further!

Nia Love Jam for Antje Waxman ~ Friday, Jun 22, 545-7pm
Join Susan McCulley, Jeanne Catherine Gray, Mary Linn Bergstrom, and Kate Aust for a very special Nia Love Jam! Our friend and fellow Nia teacher Antje Waxman lost her husband Ken in January after a long illness. Family and friends will gather this week to celebrate his life, and we are gathering to show our continued community support and love for Antje!
Please join us on Friday, June 22 from 5:45-7pm in Mind/Body Studio A at ACAC Downtown for an uplifting hour of movement, healing, and LOVE! Members may bring a guest for free!
As you might expect, Ken’s illness was financially costly. If you are so led, monetary donations are gratefully accepted at https://www.gofundme.com/AntjeandKenWaxman .

July 4th Nia with Susan & Mary Linn ~ Weds, Jul 4, 11am/strong>
Join Susan & Mary Linn for a celebration of creativity and healing in a special Nia class on the 4th at acac Albemarle Square from 11am to 1215pm! Spend part of the holiday with yourself, your body and some extremely cool people.

Nia Freedance First Fridays with Kate at ACAC ~ Friday, Jul 6!
Every first Friday Kate Aust shares a Nia freedance class at ACAC Albemarle Square. Nia Freedance gives you an opportunity to play for a full hour moving your body’s way. We each get to tap into the creative wisdom of our body, emotions, mind and spirit stimulating our own unique movement creativity. The next Nia Freedance class will be Friday, Jul 6 from 11:25 to 12:25 in studio B.

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

Monday, Jun 18, 2018, 1045am ~ Inspiration Space

Coming Back To Life 6:19 Pink Floyd
Barely Breathing 4:15 Duncan Sheik
Good Life 4:13 OneRepublic
Drive By 3:16 Train Radical Sabbatical
Sweet Inspiration 4:41 Derek Trucks Band
Everybody Got Their Something 4:23 Nikka Costa
Ali Click Trance Mix 7:29 Brian Eno
Proud 4:30 Heather Small
Once a Day (feat. Sonna Rele) 3:58 Michael Franti & Spearhead
Let Your Soul Be Your Pilot 6:44 Sting
Breathe 3:37 The Makepeace Brothers
Father I Know (Mix 1) 3:08 Jamie Catto
Breathing Out 4:56 Shaman’s Dream

Tuesday, Jun 19, 2018, 840am ~ Inspiration Space

Coming Back To Life 6:19 Pink Floyd
Barely Breathing 4:15 Duncan Sheik
Good Life 4:13 OneRepublic
Drive By 3:16 Train
Sweet Inspiration 4:41 Derek Trucks Band
Everybody Got Their Something 4:23 Nikka Costa
Ali Click Trance Mix 7:29 Brian Eno
Proud 4:30 Heather Small
Once a Day (feat. Sonna Rele) 3:58 Michael Franti & Spearhead
Father I Know (Mix 1) 3:08 Jamie Catto
Breathe 3:37 The Makepeace Brothers
Plegaria para el Alma de Layla 3:19 Pedro Aznar

Wednesday, Jun 20, 2017, 11am ~ with Kate

Thursday, Jun 21, 2017, 840am ~ with Jeanne

Friday, Jun 22, 2017, 545pm ~ with Kate, Mary Linn, Jeanne & Susan

Kate:
Afterglow/Bob Holroyd
Plain Song/Bob Holroyd
The Territory of Thinking/Bob Holroyd
Jeanne:
Latch/Disclosure
Live Your Life/T.I.
What You’re Worth/Mandisa
ML:
I Love Baby Cheesy/Banco de Gaia
We Found Love/Rihanna
Grateful/Nimesh Patel & Daniel Nahmod
Susan:
Breathing Space/Jairamji
See the Sun/Lisa Gerrard

 

WANT TO KNOW MORE ABOUT NIA?

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

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

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

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

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

All are welcome. Bring a friend!

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

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

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

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

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

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

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

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

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

All are welcome, open to everyone.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

WANT TO KNOW MORE ABOUT NIA?

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