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Our focus this week was on distinguishing between tension and tone, unconscious and conscious, habit and choice. As the Joseph Campbell model of the self indicates, we can use our practice to bring more of our experience “above the line” into awareness.

Since it was Valentine’s Day, we also danced the One Billion Rising 2019 playlist on both Tuesday night and Thursday morning. Bringing social patterns and “habits” into awareness, we rise and stand and dance for change, It is another way we can bring more of the world “above the line.”

Below are our playlists for the week. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! As always, please let me know if you have any questions about any of the music we dance to!

And friends, I am always ALWAYS looking for new music. Do you have a song that you love to move to or that moves you? I’d love to know what it is! Please respond in the comments below or email me at sjmnia@gmail.com!

Before the playlists, some announcements of things that are happening!

Celebration of Mary Oliver ~ Focus Next Week
On January 17, 2019, Mary Oliver died. She was one of my favorite poets and her words have had a powerful impact on me and my work. Next week, we will use as our focus two particularly powerful poems. One of the gifts of her death is that I’ve been introduced to poems I either had forgotten or didn’t know. If you have a favorite Mary Oliver poem, please share it either in the comments below or send it to me via email at sjmnia@gmail.com. I may work them into class somehow or … something. Looking forward to celebrating her deeply insightful view of the world.

Buddha Cat Available at Local Stores!
I’m so grateful for the local stores who are carrying my book and art. New Dominion has both books and prints/cards! Over the Moon has books and cards. Cville Arts has books and art and this month, I’ll be featured in the front window! Please go check it out! And please go to my web site to find a complete listing of where to find Buddha Cat and more!

Buddha Cat on Amazon
Buddha Cat is now also available on the world’s largest retailer! You can find both Kindle and paperback editions! AND if you are already a reader and fan, PLEASE would you write a review? A review is one of the most powerful things you can do to spread the word. Find the book listing here! Thank you for your energy and support!

Author Fest 2019 at the Waynesboro Public Library
On Saturday, March 16 from 10 a.m. to 1 p.m., the Waynesboro Public Library will host its 5th Annual Author Fest. The event is free for both authors and the public. Buddha Cat and friends will be there. More information and details to come!

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

Monday, Feb 11, 2019, 1045am ~ Tension vs. Tone

The Day After Everything Changed 4:30 Ellis Paul
Let The Groove Get In 7:12 Justin Timberlake
Don’t Say 5:47 Deep Dive Corp.
Blood Stud (Ray Mang Remix) 8:36
Reconfluence 6:19 Bob Holroyd
Let It Whip 4:43 Dazz Band
Didji Dance 4:41 Ganga Girl
Life Is Better With You 3:19 Michael Franti & Spearhead
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Mad World 3:03 Alex Parks
Hymn to the Fallen 4:43 Voces8

Tuesday, Feb 12, 2018, 840am ~ Tension vs. Tone

Something 3:04 George Harrison
Let The Groove Get In 7:12 Justin Timberlake
Don’t Say 5:47 Deep Dive Corp.
Blood Stud (Ray Mang Remix) 8:36
Reconfluence 6:19 Bob Holroyd
Let It Whip 4:43 Dazz Band
Didji Dance 4:41 Ganga Girl
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Mad World 3:03 Alex Parks
The Essence One 3:24 Jeroen Elfferich

Tuesday, Feb 12, 2018, 545pm ~ One Billion Rising: Bring it Above the Line

Walking Prayers 3:55 Gina Loring
RISE UP 3:23 Sussan Deyhim
Don’t Say 5:47 Deep Dive Corp.
Put a Woman in Charge (feat. Rosanne Cash) 4:05 Keb’ Mo’
Break The Chain 4:32 Tena Clark One Billion Rising
One Billion Hands 4:05 Lourds Lane One Billion Rising
Nasty Woman 4:06 Ara Lee
Didji Dance 4:41 Ganga Girl
Get Up 4:51 Badmarsh & Shri
I Know 3:49 Dionne Farris
Phenomenal Woman 4:24 Ruthie Foster
Light of a Clear Blue Morning 4:15 The Wailin’ Jennys

Wednesday, Feb 13, 2018, 11am ~ Tension vs. Tone

Something 3:04 George Harrison
Let The Groove Get In 7:12 Justin Timberlake
Don’t Say 5:47 Deep Dive Corp.
Blood Stud (Ray Mang Remix) 8:36
Reconfluence 6:19 Bob Holroyd
Nasty Woman 4:06 Ara Lee
Didji Dance 4:41 Ganga Girl
Break The Chain 4:32 Tena Clark One Billion Rising
The Groove Is You (feat. Al Agami & Hush Forever) 6:27 Deep Dive Corp.
Mad World 3:03 Alex Parks
Let It Go  2:16 Jamie Catto & Alex Forster

Thursday, Feb 14, 2018, 840am ~ One Billion Rising: Bring it Above the Line

Walking Prayers 3:55 Gina Loring
RISE UP 3:23 Sussan Deyhim
Don’t Say 5:47 Deep Dive Corp.
Put a Woman in Charge (feat. Rosanne Cash) 4:05 Keb’ Mo’
Break The Chain 4:32 Tena Clark One Billion Rising
One Billion Hands 4:05 Lourds Lane One Billion Rising
Nasty Woman 4:06 Ara Lee
Didji Dance 4:41 Ganga Girl
Get Up 4:51 Badmarsh & Shri
I Know 3:49 Dionne Farris
Phenomenal Woman 4:24 Ruthie Foster
Light of a Clear Blue Morning 4:15 The Wailin’ Jennys

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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“Tone your core and let the tension go from your face,” says every yoga teacher I’ve ever had whenever they watch me practice.

Mindfulness notices what’s happening. Mindfulness notices what I mean to be doing and what I don’t.

Sense yourself right now.
Where in your body are you holding unnecessarily? That’s tension.
Where are you intentionally engaged? That’s tone.
Both are muscle contractions but they have different sensations and impact the body differently.

Joseph Campbell’s model of the human psyche is a circle with a horizontal line running through it. Everything above the line is conscious, what we know is happening. Tone is above the line. Everything below the line is unconscious. It’s in the dark. Tension is below the line. (In the art above, notice the difference in the definitions of the two words!)

Our practice of mindful movement is an opportunity to get more of our experience above the line.

As we practice noticing, we discern between the sensations of tension and tone. Tension is rooted in habit and anxiety. Tension is a feeling of bracing for some nameless unknown dangerous thing. Tone is rooted in awareness and intention. Tone is a feeling of strength, support and purpose.

Tension and tone happen in our minds and hearts, too. As you move through your days, play with discerning between the tone and tension. See about moving more moments above the line.

WANT TO EXPLORE MORE? A few months ago, we practiced noticing where we grip and inquiring into what it has to teach us. (You can find the post here.)

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