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Dar Williams’ song, You’re Aging Well beautifully articulates the intention behind both the Galactic Return routine and our focus this week on revisiting what we (many of us) were taught it means to be an athlete. She sings about how culture (the sign makers) points us in narrow directions but that we can repaint the signs! She sings about finding music, the language that keeps her alive: the chance we all have to rewrite our story and move and live in a way that is alignment with who we are. This beautiful song (thanks to Kate for pointing me to it!) is worth listening to more than once.

The playlists for classes this week are all below or you can listen to them by going to Spotify! Rock out for free at Spotify! Sign up for free, follow me at “susanmcculley” and you’ll find my public playlists ~ just click and listen!

And first the announce-y things:

• Peacemakers ~ A Special FREE class at Buck Mountain Episcopal Parish Hall on Friday, September 2, 6-7pm
In the cultural swirl of hate, fear, and discrimination, how do we become peacemakers? The unending tide of suffering is enough to swamp us into hopeless inaction. Inspired by an article by Patricia Pearce called Three Ways To Be A Peacemaker In A Time of Hatred, (I wrote about it in July https://focuspocusnow.com/2016/07/24/peacemakers/), this is a class focused on what we can do now and in every moment to promote peace in ourselves and in the world. Please RSVP and get more information here. https://www.facebook.com/events/573400429499336/ This class is FREE and open to everyone no matter your experience or fitness. All donations go to the Buck Mountain Health & Wellness Ministry.

• LABOR DAY CLASS IS AT 11AM
Monday, September 5 is Labor Day and we will be dancing at acac Albemarle Square…at an adjusted time: 11am – 1215pm

• dance. sit. create. ~ TWO SPOTS LEFT for the next delicious day-treat on Saturday, October 1, 830am-5pm
You are creative. You are an artist. Even if your elementary school art teacher told you differently. Whatever you think and feel about dancing, sitting and creativity, this day is for you. Whether you identify with the words “dance sit create.” and think, “Heck, yeah” or if you shake your head and say, “I can’t do those things” or “That’s not me,” this day is for you. Please join me for a delicious day of living at the intersection of movement, stillness, and art. If you’ve come before, come again. If you’ve never joined us, this is a great time.
Early Bird: $95 if registered by September 15. Creative Bird: Get an additional $5 off by making something (a photo! a drawing! a haiku! a kid! anything!) and sharing a picture of it on any social media with this link (www.susanmcculley.com/workshops-retreats/dance-sit-create) and use the hashtag #dancesitcreate. (OR send something you’ve made to Susan and she will share it!)
Limited to 20 participants [Two spots left!]. Questions? Please connect with Susan at sjmnia@gmail.com or between August 7-26, please call or text to 434.960.9959.

• Yoga on the Ropes at EDGE in Stonefield
While I’ve practiced yoga on and off for years, I’ve Yoga on the Ropes has had a profound effect on my body, my awareness and my practice. The EDGE Studio in Stonefield is one of the only places in Charlottesville where you can feel the alignment, support and resistance of straps under the skilled guidance of excellent teachers. Whether you are new to yoga and want to get a strong foundation or have practiced for a while and are looking for insights into your next steps, or if you just want to have a blast playing in a new way (and getting to hang upside down!), these classes are the bomb. You can check out the schedule here or contact either me or Liz Reynolds (elizabethrey@acac.com) with questions!

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, Aug 29, 2016, 1045am ~ Joy Gym: Be A Sacred Athlete

Blue Rhythmic Hand 2:33 Lawrence Lougheed
Drawn To The Rhythm 4:12 Sarah McLachlan
A Go Go (Boozoo Bajou Mix) 5:47 Truby Trio
7 Years 3:57 Lukas Graham Lukas Graham
Galactivation 4:41 Shakatura Galactivation
Will It Go Round in Circles 4:29 Billy Preston
Blue 6:29 LaTour
Camioux (Biggabush Version) 4:55 Boozoo Bajou
Lido Shuffle 3:42 Boz Scaggs
We Are Circling 3:05 Buffy Sainte-Marie
Windmills Of Your Mind 4:17 Sting
You’re Aging Well 4:12 Dar Williams
Returning 7 12:27 Jennifer Berezan

Tuesday, Aug 30, 2016, 840am ~ Joy Gym: Be A Sacred Athlete

Blue Rhythmic Hand 2:33 Lawrence Lougheed
Drawn To The Rhythm 4:12 Sarah McLachlan
A Go Go (Boozoo Bajou Mix) 5:47 Truby Trio
7 Years 3:57 Lukas Graham Lukas Graham
Galactivation 4:41 Shakatura Galactivation
Will It Go Round in Circles 4:29 Billy Preston
Blue 6:29 LaTour
Camioux (Biggabush Version) 4:55 Boozoo Bajou
Lido Shuffle 3:42 Boz Scaggs
We Are Circling 3:05 Buffy Sainte-Marie
Windmills Of Your Mind 4:17 Sting
You’re Aging Well 4:12 Dar Williams

Wednesday, Aug 31, 2016, 11am ~ Joy Gym: Be A Sacred Athlete

Blue Rhythmic Hand 2:33 Lawrence Lougheed
Drawn To The Rhythm 4:12 Sarah McLachlan
A Go Go (Boozoo Bajou Mix) 5:47 Truby Trio
7 Years 3:57 Lukas Graham Lukas Graham
Galactivation 4:41 Shakatura Galactivation
Will It Go Round in Circles 4:29 Billy Preston
Blue 6:29 LaTour
Camioux (Biggabush Version) 4:55 Boozoo Bajou
Lowdown 5:16 Boz Scaggs
We Are Circling 3:05 Buffy Sainte-Marie
You Make Me Feel Like Dancing (Remastered) 3:39 Leo Sayer
You’re Aging Well 4:12 Dar Williams
Returning 7 12:27 Jennifer Berezan

Thursday, Sep 1, 2016, 840am ~ Joy Gym: Be A Sacred Athlete

Blue Rhythmic Hand 2:33 Lawrence Lougheed
Drawn To The Rhythm 4:12 Sarah McLachlan
A Go Go (Boozoo Bajou Mix) 5:47 Truby Trio
7 Years 3:57 Lukas Graham Lukas Graham
Galactivation 4:41 Shakatura Galactivation
Will It Go Round in Circles 4:29 Billy Preston
Blue 6:29 LaTour
Camioux (Biggabush Version) 4:55 Boozoo Bajou
Lowdown 5:16 Boz Scaggs
You Make Me Feel Like Dancing (Remastered) 3:39 Leo Sayer
You’re Aging Well 4:12 Dar Williams

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 beautiful song (thanks to Kate for pointing me to it!) is worth listening to more than once.

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1000 ways yoga on beachGood golly, it felt good to dance this morning. After a week of planes and cars and more sitting than should be legal, and lots of cheese and white bread and beer, every cell of my body rejoiced at moving together!

And now it’s September and lots of exciting things are happening:
– Nia Jams Return! Adrienne, Kate and I will be teaching the first in our new quarterly Jams on Friday, September 20, 530-645pm at ACAC Downtown in the big Group Ex Studio! Mark your calendar!
– I get the rare (and lovely) chance to teach on a Saturday: September 28 at 9am Downtown!
– And next week, we’ll announce all the details for the upcoming retreat, March 28-30, 2014! Check out the Supah Early Bird special if you register early! Stay tuned…

Here is the music from class this morning.
Dance on,
Susan

1000 Ways ~ Thursday, Sept 5, 2013, 9am

Kecharitomene – 6:35 – Loreena McKennitt
Hero Dead And Gone (Discotheque Mix) – 4:55 – De-Phazz
Freedom – 6:31 – George Michael
Freedom – 2:50 – Tyrone Wells
Shadowman – 6:36 – Afro Celt Sound System
Break The Chain – 4:32 – Tena Clark
It’s Alright – 3:28 – Dar Williams
Gonna Be [Ben Human Remix] – 4:10 – Mo’ Horizons
Exilio (Rewound by Thievery Corp.) – 5:40 – Thievery Corporation
Life Less Ordinary – 3:35 – Carbon Leaf
Colour In My Name (Featuring Precise) – 6:08 – Spiral System
Inlakesh – 3:58 – Lou Rhodes
Watermark – 2:26 – Enya

Crocus flower in the snowWhat a great time I had teaching this morning. There just ain’t nothing like a Saturday morning Nia class, and y’all make it juicygood! Thanks to everybody who came to play and sweat and shake our petals free! As promised, here is the playlist, the poetry of Dar Williams and Maya Angelou, and fun bonus video!

As ever, please always let me know how I can help more,
Love,
Susan

Three Planes: Push Myself Up Through the Dirt – Saturday, March 23, 2013, 9am

One Billion Rising – 5:19 – Catherine Feeny Living In The Moment – 3:55 – Jason Mraz
Survivor – 3:49 – Destiny’s Child
Free Your Mind – 4:52 – En Vogue
Stronger (What Doesn’t Kill You) – 3:42 – Kelly Clarkson
Break The Chain – 4:32 – Tena Clark
One Billion Hands – 4:05 – Lourds Lane
Dog Days Are Over – 3:41 – Florence And The Machine
Do Your Thing – 4:45 – Basement Jaxx
Proud – 4:30 – Heather Small
Spring Street – 4:52 – Dar Williams
Father I Know – 3:08 – Jamie Catto
Phenomenal Woman – 4:24 – Ruthie Foster
Beautiful – 4:06 – India.Arie

Spring Street by Dar Williams

I’m sorry that I left you with your questions all alone
But I was too happy driving and too angry to drive home
I was thinking about the easy courage of my distant friends
They said, I could let this bridge wash out and never make amends

Can I blow this small town make a big sound
Like the star of a film noir postcard
Can I just forget the frames I shared with you

And I can’t believe what they’re saying
They’re saying I can change my mind
Start over on Spring Street, I’m welcome anytime

There are spring street storefront daisies floating on their neon stems
There are new shirts on the clothes racks should I feel like one of them
I can find a small apartment where a struggling artist died
And pretend because I pay the rent I know that pain inside

Yeah, let’s watch the tour bus stop and tell us
Here’s the scene of a spring green life dream
Take the best part write it in your caffeine diary

And I can’t believe what they’re saying
They’re saying I can leave tonight
Start over on Spring Street, I’m welcome anytime

This year April had a blizzard just to show she did not care
And the new dead leaves
They made the trees look like children with gray hair
But I’ll push myself up through the dirt and shake my petals free
I’m resolved to being born and so resigned to bravery

Yeah the one who leaves this also grieves this
Too much rain on the prairie flood plain
Houses floating, love is like that we built on the river, year

And that’s to say, yeah I’m leaving
But I don’t have go there
I don’t have to go to Spring Street ’cause it’s spring everywhere

Phenomenal Woman by Maya Angelou (sung by Ruthie Foster)

Pretty women wonder where my secret lies.
I’m not cute or built to suit a fashion model’s size
But when I start to tell them,
They think I’m telling lies.
I say,
It’s in the reach of my arms
The span of my hips,
The stride of my step,
The curl of my lips.
I’m a woman
Phenomenally.
Phenomenal woman,
That’s me.

I walk into a room
Just as cool as you please,
And to a man,
The fellows stand or
Fall down on their knees.
Then they swarm around me,
A hive of honey bees.
I say,
It’s the fire in my eyes,
And the flash of my teeth,
The swing in my waist,
And the joy in my feet.
I’m a woman
Phenomenally.
Phenomenal woman,
That’s me.

Men themselves have wondered
What they see in me.
They try so much
But they can’t touch
My inner mystery.
When I try to show them
They say they still can’t see.
I say,
It’s in the arch of my back,
The sun of my smile,
The ride of my breasts,
The grace of my style.
I’m a woman

Phenomenally.
Phenomenal woman,
That’s me.

Now you understand
Just why my head’s not bowed.
I don’t shout or jump about
Or have to talk real loud.
When you see me passing
It ought to make you proud.
I say,
It’s in the click of my heels,
The bend of my hair,
the palm of my hand,
The need of my care,
‘Cause I’m a woman
Phenomenally.
Phenomenal woman,
That’s me.

And finally, a fun and beautiful video of The Weepies song, The World Spins Madly On, that we danced to on Wednesday (thank you, Lynette!):

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