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The question she asked was, “What do I do if I hate it?”
The answer Pema Chodron offers is, “The way to dissolve our resistance to life is to meet it face to face.”
The follow-up question (and there HAS to be a follow-up question, right?) might be, “WHY meet our resistance face to face?”

The answer I offer is three-fold:

1. Calm Center – Our essence is peace and calm. When we are pushed and pulled by likes and dislikes, we move further away from that essence.

2. Curiosity – Staying with my feelings around my dislikes gives me information about my tendencies and patterns. Do I want to control this situation? Do I feel like I don’t matter? Is this an old habit of thinking/ feeling that I don’t need to use anymore?

3. Conscious Choice – By practicing coming face to face with what I don’t like in a low-stakes environment (like Nia class or on the meditation cushion), I am practicing for when life presents me with pain or challenges. If I run away when the stakes are low, I won’t have the tools to be present when the stakes are high.

All the hook-filled playlists from the week are below or you can listen to them by going to Spotify! Dance for free at Spotify! Sign up, follow me at “susanmcculley” and you’ll find my public playlists ~ just click and listen!

And first the announce-y type things:

• Safety & Awareness Reminder
Some, especially in the Downtown Group Ex studio, are choosing to dance with weights during freedance. I don’t recommend this particularly (I’m happy to elaborate if you’re interested) but if you do this, please be mindful that you are moving with weights in a room full of barefoot dancers who are moving sometimes quickly around the room. Please do any weight-dancing on the edges so dancers can easily stay clear and engage lots of awareness about where you are in space. Thank you for your awareness!

• FREE Workshop: Conscious Communication with Mary Linn & Susan ~ Saturday, March 25, 3-5pm
A heARTful Action gathering at the Quaker Meeting House at 1104 Forest St, Charlottesville
In our polarized, highly-charged political environment, a simple conversation can be tricky, scary and even dangerous. More and more, we may find ourselves avoiding conversations about the things that matter to us most for fear of an argument or damaging a relationship.
In this free workshop, we will explore practical ways to approach conversations (either in person or on-line) that promote connection, curiosity and clarity. Join us to learn ways of talking to even the prickliest people with calm and kindness. Bring a journal and a friend!
Please RSVP to sjmnia@gmail.com or on the Facebook event page (https://www.facebook.com/events/1921663034719326/) so we know how many people to expect. Wear comfortable clothes, bring a journal and a friend!

• Love Warrior: embody a movement ~ Friday, Apr 7, 6-730pm
a moving experience of activism in support The Front Porch at 219 Water Street E, Cville
Join Susan to experience the new routine, Love Warrior. This is a movement experience designed for everyBody 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. At a time when the arts and creative education are being undermined and undervalued, it is more important than ever to support the arts in our community and creativity in ourselves! The Front Porch will offer music and refreshments will be available before and after we dance. Enjoy an evening of movement, music, and community.
Donate-What-You-Can ~ All proceeds from the event will go to The Front Porch

DOUBLE BONUS: Love Warrior shirts with original art
Just because times are tough doesn’t mean we have to wear black all the time. I’ve been working on a Love Warrior shirt design and together with the people at CustomInk, we created this – check it out!
Would you like one (you know you would)? It’s the perfect outfit for protests, marches, and of course, Love Warrior dancing! If you’re interested, please email me and let me know including what size you’d like. The more we print, the less each shirt will be (if we order 25, they will be around $16) so share this with your friends and I’ll let you know what shakes out before anyone has to commit to anything. Nevertheless…

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, Mar 6, 2017, 1045am ~ What Do I Do If I Hate It?

Yulunga [Spirit Dance] 6:56 Dead Can Dance
Always Waiting (fest. Irina Milkhailova) 7:08 Kaya Project
Shadow 4:28 Big Blue Ball featuring Juan Cañizares, Papa Wemba
Sometimes 5:14 Kaskade
Do It Anyway 4:23 Ben Folds Five
Gulf Breeze 6:30 Eat Static
Dancing is Important 5:37 Moodswings
More Than This 4:07 10,000 Maniacs
Everloving 3:26 Moby
Winter 5:43 Tori Amos
Devorzhum 6:13 Dead Can Dance

Tuesday, Mar 7, 2017, 840am ~ What Do I Do If I Hate It?

Yulunga [Spirit Dance] 6:56 Dead Can Dance
Always Waiting (fest. Irina Milkhailova) 7:08 Kaya Project
Shadow 4:28 Big Blue Ball featuring Juan Cañizares, Papa Wemba
Dancing is Important 5:37 Moodswings
Gulf Breeze 6:30 Eat Static
Do It Anyway 4:23 Ben Folds Five 1/25/2013 2:59 PM
More Than This 4:07 10,000 Maniacs
Everloving 3:26 Moby
Winter 5:43 Tori Amos
Nothing Lasts Forever [Instrumental] 3:58 Adam Plack/Deepak Chopra M.D.

Wednesday, Mar 8, 2017, 11am ~ What Do I Do If I Hate It?

Passing Away 5:16 Nahoo
Let The Groove Get In 7:12 Justin Timberlake
Keep On Searching 5:08 Kraak & Smaak
Jogando Capoeira 6:20 Beatfanatic
Thinkin’ ’bout Somethin’ 3:45 Hanson
Shakin’ It Up 6:15 Ganga Giri
Spinning the Wheel 6:24 George Michael
Silk Road 8:00 Kitaro
Why 4:54 Annie Lennox
Devorzhum 6:13 Dead Can Dance

Thursday, Mar 9, 2017, 840am ~ What Do I Do If I Hate It?

Passing Away 5:16 Nahoo
Let The Groove Get In 7:12 Justin Timberlake
Sometimes 5:14 Kaskade
Jogando Capoeira 6:20 Beatfanatic
Thinkin’ ’bout Somethin’ 3:45 Hanson
Shakin’ It Up 6:15 Ganga Giri
Spinning the Wheel 6:24 George Michael
Silk Road 8:00 Kitaro
Why 4:54 Annie Lennox

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!

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New heARTful Action Post at http://www.susanmcculley.com/heartful-blog/ !

“My wish for you is that you continue. Continue to be who and how you are, to astonish a mean world with your acts of kindness. ” — Maya Angelou

heARTful is a word I made up to mean awareness from and leading with the heart. heARTful Action posts focus on how to stand up and create a culture of health, inclusion and kindness. heARTful Action posts are calls to love warriors everywhere.Please note that heARTful Action is its own blog now, separate from Focus Pocus. Please find it here where you can sign up to receive posts directly. And if they are helpful to you, please do pass them on.

On the day after the election, my beloved friend and yoga teacher, Amy Kidd read a parable from Buddhist nun, Pema Chodron called How To Defeat Fear:

Once there was a young warrior. Her teacher told her that she had to do battle with fear. She didn’t want to do that. It seemed too aggressive; it was scary; it seemed unfriendly. (Continue reading here.)

New heARTful Action Post at http://www.susanmcculley.com/heartful-blog/ !

“My wish for you is that you continue. Continue to be who and how you are, to astonish a mean world with your acts of kindness. ” — Maya Angelou

heARTful is a word I made up to mean awareness from and leading with the heart. heARTful Action posts focus on how to stand up and create a culture of health, inclusion and kindness. heARTful Action posts are calls to love warriors everywhere.Please note that heARTful Action is its own blog now, separate from Focus Pocus. Please find it here where you can sign up to receive posts directly. And if they are helpful to you, please do pass them on.

These are disorienting days we’re living in. It can be challenging to simply keep track of what’s happening in our communities, our country, in the world – let alone do any heARTful Action. I am swinging between despair/overwhelm and anger/fired up and it can be exhausting.

My wise husband, Frank who has renovated old houses for more than 20 years has a saying. When faced with an overwhelming and/or unappetizing task he always says, “Be an ant.” (Continue reading here.)

New heARTful Action Post at http://www.susanmcculley.com/heartful-blog/ !

“My wish for you is that you continue. Continue to be who and how you are, to astonish a mean world with your acts of kindness. ” — Maya Angelou

heARTful is a word I made up to mean awareness from and leading with the heart. heARTful Action posts focus on how to stand up and create a culture of health, inclusion and kindness. heARTful Action posts are calls to love warriors everywhere.Please note that heARTful Action is its own blog now, separate from Focus Pocus. Please find it here where you can sign up to receive posts directly. And if they are helpful to you, please do pass them on.

Me and you and you and you
Just wanna be free yeah
But you see all the world is just as we’ve made it
And until we got a new world
I’ve got to say that love is not a whisper or a weakness

– Mercy by Dave Matthews Band

I love my teacher, Jamie Catto, but when this post came up from him on Facebook last week, I hated it.

Let’s say it plainly: Trump is an embodiment of all of our collective, denied Shadows. (Continue reading here.)

we-all-shine-on-122116

In these dark days, it’s easy to look outside ourselves for light: to teachers, clergy, politicians, to friends, parents, children, to happy merry ho hos and twinkly lights. And as the story of the golden Buddha reminds us, the radiance is always there at our center, it just tends to get covered up with expectations and beliefs, fears and stories. As the darkness slowly begins to peel away, uncover your own light.

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

And first the announce-y things:
• One Word 2o17 – Saturday, December 31, 10a-12pm
Instead of a resolution, choose One Word to guide you through 2o17. Join me and Rebecca George to choose a word for 2017 & Create a Talisman. The practice of One Word is a simple and powerful way to direct your energy and attention toward what you want to feel and experience in the new year.

Spend the last day of 2016 with your One Word for 2o17
We’ll provide you easy explorations to help you pick your word before the event
Come to the workshop with your word and we’ll explore it a more deeply
Make a talisman to remind you to return to your One Word throughout the year

Saturday, Dec 31, 10a-12pm at heARTful Action, 1255 Sunset Avenue Extd, Charlottesville
Fee: $30, including pre-workshop explorations, two-hour workshop with all materials and a healthful snack
Mail check to Susan McCulley, 1255 Sunset Avenue Extd, Charlottesville VA 22903 or register at susanmcculley.com/shop

• heARTful action ~ Join Us!
Whatever your political leanings, these are difficult days. Now more than ever, we need to use our creativity and art to make our community (large and small) a kinder, more inclusive, healthier place. Our intention: We are love warriors using our creativity and connection to sustain movement toward kindness, inclusivity, and health in our community and world. We are a community supporting each other in the expression of our unique gifts while we stay responsive and awake to the needs within us and around us. We act from a place of aliveness and positive purpose.
You can join us on Facebook here and/or ask me and I’ll add you to our email list. All are welcome, invite anyone who you’d like to include. And if you have a group doing similar work, we’d love to network with you and hear about what you’re doing!

• Make a Donation and Get Art on susanmcculley.com/shop
For the foreseeable future: You Make a doantion and I sent you art! It’s SIMPLE:
(1) Make a doantiaon to CarbonFund.org (or your favorite environmental organization) or to Human Rights First (or your favorite human rights organization).
(2) Send me a copy of the receipt to sjmnia@gmail.com (alternatively, you can mail a check written to the organization to 1255 Sunset Ave Ext, Charlottesville VA 22903) and include your mailing address and the equivalent value art that you would like.
(3) I’ll mail you the art right away.
Go to http://www.susanmcculley.com/shop to see the full line up of available art. Make a heARTful difference today.

• dance.sit.create. day-treat on Saturday, Feb 18, 2017, 8:30am-5pm
There is still some space for dance.sit.create on Saturday, Feb 18 (snow date, March 4) at Buck Mountain Episcopal Parish Hall, 4133 Earlysville Rd, Earlysville, VA 22936
What better way to spend a winter day than in giving power and time to your unique creativity? As a human being, you are an artist. While we can’t make creativity happen, we can provide fertile terrain for inspiration to land and take root. In this supportive, delicious, fun experience, step into your own creative life. Join Susan McCulley, Nia Black Belt, mindfulness teacher, writer and artist for a day-treat playing at the intersection of movement, stillness and your artist self. If you have dance.sit.created before, new surprises await. If not, this is the perfect time to join us.
Susan provides guidance and inspiration for the day. Rebecca George’s Dragonfly Kitchen provides extraordinary vegetarian, gluten-free, seasonal food (tea, snack, lunch). ALSO INCLUDED is a new 6-week series of music, meditations, and prompts to keep the flow of the day going. $125 / please register by February 15. Limited to 20 participants. Go here for all the details and to register.

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, Dec 19, 2016, 1045am ~ Shine On Still

Here’s the story of the Golden Buddha.

Light You Up 6:20 Shawn Mullins
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
A Go Go (Boozoo Bajou Mix) 5:47 Truby Trio
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Galactivation 4:41 Shakatura
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Lovers of Light 3:58 Afro Celt Sound System
Put Your Lights On 4:45 Santana Feat. Everlast
Long As I Can See the Light 3:16 Marc Cohn
Light 7:22 Hans Zimmer & Johnny Mori

Tuesday, Dec 20, 2016, 840am ~ Shine On Still

Light You Up 3:51 Shawn Mullins
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
A Go Go (Boozoo Bajou Mix) 5:47 Truby Trio
Blood Stud (Ray Mang Remix) 8:36 MB Disco
Galactivation 4:41 Shakatura
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Lovers of Light 3:58 Afro Celt Sound System
Put Your Lights On 4:45 Santana Feat. Everlast
Long As I Can See the Light 3:16 Marc Cohn
The Light 4:29 The Album Leaf

Wednesday, Dec 21, 2016, 11am ~

Light You Up 3:51 Shawn Mullins
What I Got 3:21 Gift Of Gab, Michael Franti & Spearhead
Palais Mascotte 5:47 Patrick Duvoisin
Galactivation 4:41 Shakatura
Catu (Vienna Sub Mix) 6:21 Ikarus
Inner Membrane 5:19 Govinda
Shine (feat. Freddy Verano & Linying) [Matoma Remix] 5:08 Felix Jaehn
Spirit In the Dark 5:04 Diane Schuur & B.B. King
Instant Karma 3:14 U2
Shine 4:12 Joshua
Shine the Light On 5:02 Illumine
Lux Aurumque 4:16 Eric Whitacre Singers

Thursday, Dec 22, 2016, 840am ~

Light You Up 3:51 Shawn Mullins
What I Got 3:21 Gift Of Gab, Michael Franti & Spearhead
Palais Mascotte 5:47 Patrick Duvoisin
Galactivation 4:41 Shakatura
Catu (Vienna Sub Mix) 6:21 Ikarus
Inner Membrane 5:19 Govinda
Shine (feat. Freddy Verano & Linying) [Matoma Remix] 5:08 Felix Jaehn
Spirit In the Dark 5:04 Diane Schuur & B.B. King
Instant Karma 3:14 U2
Shine 4:12 Joshua
Shine the Light On 5:02 Illumine

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!

heartful-action-121916

“My wish for you is that you continue. Continue to be who and how you are, to astonish a mean world with your acts of kindness. ” — Maya Angelou

heARTful is a word I made up to mean awareness from and leading with the heart. heARTful Action posts focus on how to stand up and create a culture of health, inclusion and kindness. heARTful Action posts are calls to love warriors everywhere.

One of the many realizations I’ve had recently is that my tendency is to think that someone else (who is smarter, braver, more capable, etc.) will do what needs doing. I tend to vote and then leave it to the elected officials to figure things out. I often feel shy or uninformed so I don’t stand up for issues that I care about. I tend to say, “I can’t do very much given my schedule/budget/skills” so I do nothing.

Part of my heARTful action is shifting this belief and changing this habit. At a recent heARTful action gathering, my friend Kate Bennis (she’s also a social worker, an actor, a writer and a whole list of other amazements) reminded me of three excellent questions to ask when wondering where to put my time and energy:

What do you love to do?
What are you good at?
What is needed?

What do you love to do?

Think of a time when you felt useful and empowered and it felt effortless. Sometimes it’s called “being in the Zone” or “the flow.” It’s a feeling of firing on all cylinders without tension or dullness. Write down what you were doing and the skills you were using in those situations. Another way at this is to ask yourself if all your financial needs were taken care of, what would get you up in the morning? If you could plan your day any way you wanted, what would you do?

“Love To” Action: Make as long a list as possible of the things you love to do.

What are you good at?

This one can be a little tricky. For many of us it can be challenging to accurately determine what we’re really good at. Sometimes we love to do something even though we’re not good at it (and sometimes our love for the activity clouds our view). If we really do something well, we often don’t even notice it or think of it as a particular skill. We think, “Aw, that? That’s nothing. Everybody can do that.” But they can’t. For this action, it’s great to call on a couple of good friends who know you well from different arenas of your life. Ask her what you do well at work, ask him what you do well at church, ask her what you do best at home. See what you discover.

“Good At” Action: Make as long a list as possible of the things you are good at.

What is needed?

This is an important question to ask often with humility and an open heart. In our enthusiasm to help, it can be easy make assumptions about what’s best to do without asking those directly involved. Connect with people on the ground, living and working in the situation, about what would be the greatest help and support. Offer your ideas if you’re asked but mostly listen. Recognize that circumstances are changing all the time, so these conversations need to be ongoing and this question needs to be asked over and over.

“What’s Needed” Action: Make a list of what’s needed right now (and keep revising as things change).

Now look at all three lists and see where there is any kind of intersection between your “Needed” list and the other two.

Make a commitment to do one of those things this week.

Shine on, Love Warriors.

breathe-in-breathe-out-121516

My beloved yoga teacher, Kelly Stine, shared this quote from child development researcher and author, L.R. Knost this week. It was just what I needed.

Do not be dismayed by the brokenness of the world. All things break. And all things can be mended. Not with time, as they say, but with intention. So go. Love intentionally, extravagantly, unconditionally. The broken world waits in darkness for the light that is you.

If you missed my post on noncomplementarity and tonglen, please find it here. The stories and practices you’ll find there speak directly to the practice of turning toward suffering with love. Thanks to all who joined us for classes this week and to those who join us remotely. You all matter.

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

And first the announce-y things:
• One Word 2o17 – Saturday, December 31, 10a-12pm
Instead of a resolution, choose One Word to guide you through 2o17. Join me and Rebecca George to choose a word for 2017 & Create a Talisman. The practice of One Word is a simple and powerful way to direct your energy and attention toward what you want to feel and experience in the new year.

Spend the last day of 2016 with your One Word for 2o17
We’ll provide you easy explorations to help you pick your word before the event
Come to the workshop with your word and we’ll explore it a more deeply
Make a talisman to remind you to return to your One Word throughout the year

Saturday, Dec 31, 10a-12pm at heARTful Action, 1255 Sunset Avenue Extd, Charlottesville
Fee: $30, including pre-workshop explorations, two-hour workshop with all materials and a healthful snack
Mail check to Susan McCulley, 1255 Sunset Avenue Extd, Charlottesville VA 22903 or register at susanmcculley.com/shop

• heARTful action ~ Join Us!
Whatever your political leanings, these are difficult days. Now more than ever, we need to use our creativity and art to make our community (large and small) a kinder, more inclusive, healthier place. Our intention: We are love warriors using our creativity and connection to sustain movement toward kindness, inclusivity, and health in our community and world. We are a community supporting each other in the expression of our unique gifts while we stay responsive and awake to the needs within us and around us. We act from a place of aliveness and positive purpose.
You can join us on Facebook here and/or ask me and I’ll add you to our email list. All are welcome, invite anyone who you’d like to include. And if you have a group doing similar work, we’d love to network with you and hear about what you’re doing!

• Make a Donation and Get Art on susanmcculley.com/shop
For the foreseeable future: You Make a doantion and I sent you art! It’s SIMPLE:
(1) Make a donation to CarbonFund.org (or your favorite environmental organization) or to Human Rights First (or your favorite human rights organization).
(2) Send me a copy of the receipt to sjmnia@gmail.com (alternatively, you can mail a check written to the organization to 1255 Sunset Ave Ext, Charlottesville VA 22903) and include your mailing address and the equivalent value art that you would like.
(3) I’ll mail you the art right away.
Go to http://www.susanmcculley.com/shop to see the full line up of available art. Make a heARTful difference today.

• dance.sit.create. day-treat on Saturday, Feb 18, 2017, 8:30am-5pm
We’ll be at it again – dancing.sitting.creating. together — on Saturday, Feb 18 (snow date, March 4) at Buck Mountain Episcopal Parish Hall, 4133 Earlysville Rd, Earlysville, VA 22936
What better way to spend a winter day than in giving power and time to your unique creativity? As a human being, you are an artist. While we can’t make creativity happen, we can provide fertile terrain for inspiration to land and take root. In this supportive, delicious, fun experience, step into your own creative life. Join Susan McCulley, Nia Black Belt, mindfulness teacher, writer and artist for a day-treat playing at the intersection of movement, stillness and your artist self. If you have dance.sit.created before, new surprises await. If not, this is the perfect time to join us.
Susan provides guidance and inspiration for the day. Rebecca George’s Dragonfly Kitchen provides extraordinary vegetarian, gluten-free, seasonal food (tea, snack, lunch). ALSO INCLUDED is a new 6-week series of music, meditations, and prompts to keep the flow of the day going. Early Bird: $100 if registered by December 15. Late Bird: $125 if registered by February 15. Limited to 20 participants. Go here for all the details and to register.

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, Dec 12, 2016, 1045am ~ Golden Heart

King of Pain 4:59 The Police
Inlakesh 3:58 Lou Rhodes
Listen to the Music (DJ Malibu Mix) 5:01 The Doobie Brothers
Something To Believe In 4:44 Parachute
Heal Me 3:39 Melissa Etheridge
What I Know 4:14 Parachute
Uptown Funk (feat. Bruno Mars) 4:31 Mark Ronson
Raag Trance 5:32 Biddu
Golden Heart 5:01 Mark Knopfler
Another Day ( Mal ) Nu 5:01 Jamie Catto*
Colour In My Name (Featuring Precise) 6:08 Spiral System
Subtle Body 7:02 Wayne Jones

Tuesday, Dec 13, 2016, 840am ~ Golden Heart

King of Pain 4:59 The Police
Inlakesh 3:58 Lou Rhodes
Listen to the Music (DJ Malibu Mix) 5:01 The Doobie Brothers
Something To Believe In 4:44 Parachute
Heal Me 3:39 Melissa Etheridge
What I Know 4:14 Parachute
Uptown Funk (feat. Bruno Mars) 4:31 Mark Ronson
Raag Trance 5:32 Biddu
Golden Heart 5:01 Mark Knopfler
Another Day ( Mal ) Nu 1 5:01 Jamie Catto*
Nagual 4:03 Michael Hewett

Wednesday, Dec 14 2016, 11am ~ Golden Heart

King of Pain 4:59 The Police
Pavement Cracks 5:10 Annie Lennox
Listen to the Music (DJ Malibu Mix) 5:01 The Doobie Brothers
Something To Believe In 4:44 Parachute
Heal Me 3:39 Melissa Etheridge
What I Know 4:14 Parachute
Uptown Funk (feat. Bruno Mars) 4:31 Mark Ronson
Love Is the Seventh Wave 3:32 Sting
Golden Heart 5:01 Mark Knopfler
New Morning 3:44 Alpha Rev
Another Day ( Mal ) Nu 1 5:01 Jamie Catto*
Breathe 6:17 Michael Stillwater
Somehow Familiar 3:40 Fabrizio Paterlini

Thursday, Dec 15, 2016, 840am ~ Golden Heart

King of Pain 4:59 The Police
Pavement Cracks 5:10 Annie Lennox
Listen to the Music (DJ Malibu Mix) 5:01 The Doobie Brothers
Something To Believe In 4:44 Parachute
Heal Me 3:39 Melissa Etheridge
What I Know 4:14 Parachute
Uptown Funk (feat. Bruno Mars) 4:31 Mark Ronson
Love Is the Seventh Wave 3:32 Sting
Golden Heart 5:01 Mark Knopfler
Another Day ( Mal ) Nu 1 5:01 Jamie Catto*
Breathe 6:17 Michael Stillwater

* This song is unpublished. I have permission from the artist to share it. If you’re interested, email me at sjmnia@gmail.com and I’d love to send it to you.

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!

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