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“We think that if we just meditated enough or jogged enough or ate perfect food, everything would be perfect. But from the point of view of someone who is awake, that’s death. Seeking security or perfection, rejoicing in feeling confirmed and whole, self contained and comfortable, is some kind of death. It doesn’t have any fresh air. There’s no room for something to come in and interrupt all that. We are killing the moment by controlling our experience.” – Pema Chödrön, from When Things Fall Apart: Heart Advice for Difficult Times

Perfection is seductive and destructive. Seductive in that we think we will be safe if we are perfect (nope). Destructive in that striving for perfection sucks the life out of everything (yuck). This week we played with dancing tight but loose and messing it up to breathe some life into our attachement to getting it right (whew). Plus Justin Timberlake (yum).

The 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 things:

• ACAC Nia Schedule changes starting January 2, 2017
While all my classes will remain the same in January, there are several changes to the overall schedule:
– Rachel H will now teach the Tuesday, 535-635pm class at the Square
– Mary Linn will resume teaching the Thursday, 630-730pm class at the Square
– Anne will offer a new 5 Stages of Self Healing class Downtown on Friday mornings 830-9am (and her 9-1010am class will stay the same)
– Mary Linn will start a new class on Friday evenings Downtown in Studio A: 545-6pm Nia 101, 6-7pm class
– Jeanne C will now teach the Sunday, 1245-145pm class at the Square
– Loring M’s downtown Sunday class will now go from 315-430pm
There are also some special guest teachers making plans to come to Charlottesville! More on that soon.

• NEW ACAC Club Hours starting January 2, 2017
Starting January 2, acac Charlottesville hours will be:
mon-fri 5am – 10pm
sat & sun 7am – 7pm

New Kids Zone Hours
mon-fri 8:30am – 2pm & 3:30 – 8pm
sat 7:45am – 4pm
sun 9am – 6pm

• heARTful action ~ Join Us!
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, Jan 2, 2017, 1045am ~ Dead Perfect

Aquarius 4:48 Hair, the Musical
What I Got 3:21 Gift Of Gab, Michael Franti & Spearhead
When Doves Cry 4:04 The Be Good Tanyas
Wristband 3:18 Paul Simon
Jogando Capoeira 6:20 Beatfanatic
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Steal Drum 7:07 The Martin Brothers
Perfect 3:41 Fairground Attraction
Everythings Gonna Be Alright 4:33 The Baby Sitters Circus
Beauty & the East (Banco de Gaia Remix) 6:51 Bombay Dub Orchestra
What a Year for a New Year 4:06 Dan Wilson
Circlesong 6 7:50 Bobby McFerrin

Tuesday, Jan 3, 2017, 840am ~ Dead Perfect

Aquarius 4:48 Hair, the Musical
What I Got 3:21 Gift Of Gab, Michael Franti & Spearhead
When Doves Cry 4:04 The Be Good Tanyas
Wristband 3:18 Paul Simon
Jogando Capoeira 6:20 Beatfanatic
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
CAN’T STOP THE FEELING! 3:58 Justin Timberlake
Uptown Funk (feat. Bruno Mars) 4:31 Mark Ronson
Everythings Gonna Be Alright 4:33 The Baby Sitters Circus
Beauty & the East (Banco de Gaia Remix) 6:51 Bombay Dub Orchestra
What a Year for a New Year 4:06 Dan Wilson

Wednesday, Jan 4, 2017, 11am ~ Dead Perfect

Wish U Were Here 6:12 Bliss
Let The Groove Get In 7:12 Justin Timberlake
Wristband 3:18 Paul Simon
What Do You Say 5:00 Haley
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
CAN’T STOP THE FEELING! 3:58 Justin Timberlake
Wake Me Up 4:10 Avicii
The Sound Of Winter 3:27 Bush
Drop It Low 3:45 Kat DeLuna
Fly 3:33 Bart Hafeman
Elephant (Dub) 6:07 Spiral System
Beauty & the East (Banco de Gaia Remix) 6:51 Bombay Dub Orchestra
Serengeti (Bliss Mix) 5:30 Infernal

Thursday, Jan 5, 2017, 840am ~ Dead Perfect

Wish U Were Here 6:12 Bliss
Let The Groove Get In 7:12 Justin Timberlake
Wristband 3:18 Paul Simon
What Do You Say 5:00 Haley
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
CAN’T STOP THE FEELING! 3:58 Justin Timberlake
Wake Me Up 4:10 Avicii
Drop It Low 3:45 Kat DeLuna
Fly 3:33 Bart Hafeman
Beauty & the East (Banco de Gaia Remix) 6:51 Bombay Dub Orchestra
Gentle Exit 4:15 The Happening*

* This is brand new music from one of Jamie Catto’s creative projects! You can find it here.

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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It’s so funny. Every Thursday, when I post the playlists from the week’s classes, Monday’s class always seems so long ago. Which is silly, of course. It was the day before the day before yesterday.

It just reiterates to me the importance of savoring. Which we will continue in another vein next week.

In the meantime, here is the music from classes this week. And some interesting (if I do say so my own self) announcements…

Dance on. Shine on.

Susan sig

An observant Nia dancer or playlist follower might notice that Michael Franti’s songs show up on my playlists regularly. In fifteen years of practice, his songs consistently say in lyric and music what I strive to dance and teach in my classes. My dream is to express my deep gratitude for the music he makes and the walk he walks (in barefeet, by the way) and to invite him to Charlottesville to dance and play with us….

Michael franti smile

PROJECT MICHAEL FRANTI TO CHARLOTTESVILLE: A COMMUNITY PROJECT OF GRATITUDE AND INVITATION

Michael Franti’s music is is full of love and joy, playfulness and support, kindness and hope. The Nia and yoga communities of Charlottesville invite Michael Franti & Spearhead to come dance, practice, sing and play with us! His art makes a difference and we want him to know that… and to come play with us!

By way of thanks and invitation to come to Charlottesville, we are making a strand of community-created prayer flags that we will hand-deliver to Michael Franti in July! You can be part of the prayer flag love-strand and invitation. It’s easy!

1. Take any piece of fabric approximately 10 inches square (Susan will have some to share at her classes, and there will be some at Hot Yoga Charlottesville).

2. Decorate it with your personal expression of gratitude and invitation to Michael Franti to come to Charlottesville to dance, sing, yoga and play! You can draw or paint it, embroider it: just express your gratitude for his music and your desire for him to come play with us! (Just leave the top 1-2 inches free so we can attach it to the prayer flag strand!)

2a. If your heart is willing but time or inspiration short, we also have templates you can use and ready-made flags that you can sign and add to the strand!

3. Return your flag to Susan (out of towners can mail it to me at 809 Locust Avenue, Charlottesville VA 22902) or to Hot Yoga Charlottesville by July 1. Our Seamstress Artist, Rebecca George, will put them all together in a long string of prayer flags, and Sara Marks will hand-deliver it to Michael Franti when she sees him in concert in July!

I will provide information about the project here on my blog. You can also join the Facebook Group “Michael Franti to Cville” for updates and information. Please be part of this expression of gratitude and welcome! Invite friends and family and lovers of music and movement to join us! The more the better!

 

Monday, Jun 2, 2014, 1045am ~ Savoring…Time

Diamonds on the Soles of Her Shoes 5:48 Paul Simon
All Around the World or the Myth of Fingerprints 3:15 Paul Simon
The Obvious Child 4:10 Paul Simon
Graceland 4:51 Paul Simon
SexybackClean Version 4:03 Justin Timberlake
Coolsville 4:53 Rick Braun
U R The Answer 5:57 Stephen Bray/ Michael Beckwith
Respect 2:27 Aretha Franklin
Da Ya Think I’m Sexy (Feat. Rod Stewart) 4:22 N-Trance
Glory Days 4:18 Bruce Springsteen
Spirit Voices 3:56 Paul Simon
Slip Into Something More Comfortable 4:48 Kinobe
Devorzhum 6:13 Dead Can Dance

Tuesday, Jun 3, 2014, 9am ~ Savoring…Time

Passing Away 5:16 Nahoo
Alba 5:16 Paul Mounsey Featuring Nahoo
Journeyman 3:48 Nahoo
In Caelum Fero 7:49 Adiemus/London Philharmonic Orchestra/Miriam Stockley
Dalmore 3:59 Nahoo
Stranger in a Strange Land 6:20 Nahoo
As Terras Baixas da Holanda 3:45 Nahoo
Rise 7:13 Safri Duo
Amaté Adea 5:23 Adiemus/London Philharmonic/Miriam Stockley
Kayama 7:58 Adiemus/London Philharmonic Orchestra/Miriam Stockley
Hymn 2:42 Adiemus/London Philharmonic Orchestra/Miriam Stockley

Wednesday, Jun 4, 2014, 1055am ~ Savoring…Time

Sajanna 5:06 Badmarsh & Shri
I’ll Be Waiting 4:40 Spearhead, Michael Franti
Sweeter Love 8:09 Blue Six
Catu (Vienna Sub Mix) 6:21 Ikarus
I’m in Heaven 7:05 Universal Funk
Work That Body 5:35 Rodney Hunter
Air Batucada 4:40 Thievery Corporation
Shady Esperanto & The Young Hearts 3:03 Stephen Kellogg & The Sixers
Life Is Better With You 3:19 Michael Franti & Spearhead
Minimba Featuring Mari Boine 5:55 Future Prophecies
Beguiled 4:46 Tim Story

Thursday, Jun 5, 2014, 9am ~ Savoring…Time

Orange Sky 6:11 Alexi Murdoch
My Culture 5:39 Maxi Jazz/Robbie Williams
The Way You Move (featuring Big Boi) 3:56 Outkast
After the Rain Has Fallen 5:03 Sting
Stacy’s Mom 3:18 Fountains Of Wayne
More Than This 4:07 10,000 Maniacs
What I Be 4:45 Michael Franti & Spearhead
Ghosts in My Machine 3:33 Annie Lennox
Release Yourself (DJ Tampinhas Remix) 5:48 Antoine Clamaran
Wherever You Are 3:15 Michael Franti & Spearhead
New Morning 3:44 Alpha Rev
Still 8:19 Wade Imre Morissette

Two Upcoming No-Membership-Required Classes in June ~

Friday, June 20, 6-730pm ~ Nia and Meditation at Buck Mountain Episcopal Church in Earlysville

On Friday, June 20, from 6 to 7:30 p.m., the Buck Mountain Health and Wellness Committee will host a Nia and meditation experience. Black-Belt Nia instructor Susan McCulley will lead the Nia practice. We’ll be moving but, as we move, we will relax our busy minds, energize our bodies, and open to Spirit. The movements will be meditative and healing. No skill is required. Nia is for everyBody — male and female, young and old, fit and not-so-much. Following Nia, Reverend Connie Clark will lead a meditation to relax and open to whatever quietude has to offer.

Saturday, June 21, 5-615pm at ACAC Downtown ~ Nia Jam with Adrienne, Mary Linn and Susan

As part of a club-wide solstice celebration, we’ll be teaching a special Saturday evening Jam with a reception on the rooftop deck afterwards (weather permitting, of course).
Members (including instructors!) can bring a guest for free, so grab a friend and be part of the celebration of summer!

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!

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.

new chickens 031114 010The music from a week of learning from your best teacher (your body!) and also celebrating National Dance Like A Chicken Day (May 14 will never be the same, right?)!

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 12, 2014, 1045am ~ Your Best Teacher

We Are All Connected 7:07 Magic Sound
Calling 5:52 Bliss
Lovers House 4:49 City Reverb
One World, One People 4:43 Xcultures
City of Light (Reverso 68 Remix) 5:53 City Reverb
Shakin’ It Up 6:15 Ganga Girl
I Know I’m Not Alone 4:04 Michael Franti & Spearhead
Shine 4:12 Joshua
Why Must I Feel Like This Today? [Feat. Baaba Maal, Michael Franti, Ulali, Radio Active & Krishna Das] 9:28 1 Giant Leap
Long Ride Home 3:52 Michael Franti & Spearhead
Any Other Name 4:10 Thomas Newman

Tuesday, May 13, 2014, 9am ~ Your Best Teacher

Snakeroot 7:58 Lis Addison
Always Waiting (fest. Irina Milkhailova) 7:08 Kaya Project
Quero Saber (fest. Orieta Pines) 6:29 Rodney Hunter
Walk Into The Sun 5:21 Dirty Vegas
Moon & Sun 6:02 Dalminjo Fjörd Fusioneer
Deeper (Into Places) (Silk Spinner Mix) 6:23 Afterlife
Hey Hey Hey 3:47 Michael Franti & Spearhead
City Knows Your Name 4:59 Chris Coco
Sweet Little Lies 4:44 Michael Franti & Spearhead
The Unwinding 7:00 Parijat

Wednesday, May 14, 2014, 1055am ~ Your Best Teacher (Dance Like a Chicken Day!)

Wonderwall 4:09 Ryan Adams (Oasis cover)
You Can’t Always Get What You Want 6:47 Rusted Root (Rolling Stones cover)
Love The One You’re With 5:03 Luther Vandross (Crosby Stills & Nash cover)
More Than This 4:07 10,000 Maniacs (Roxy Music cover)
Keep On Searching 5:08 Kraak & Smaak
Super Freak 4:04 Bruce Hornsby & Ricky Skaggs (Rick James cover)
Higher Ground 3:22 Red Hot Chili Peppers (Stevie Wonder cover)
Chicken Payback 3:14 A Band of Bees
Da Ya Think I’m Sexy (Feat. Rod Stewart) 4:22 N-Trance (Rod Stewart cover)
Sweet Child o’ Mine (Rick Rubin…) 3:56 Sheryl Crow (Guns ‘n’ Roses cover)
Train In Vain 4:44 Annie Lennox (The Clash cover)
The Joker 4:46 k.d. lang (Steve Miller Band cover)
Make You Feel My Love 3:34 Adele (Dylan cover)

Thursday, May 15, 2014, 9am ~ Your Best Teacher

Wish You Were Here 6:12 Bliss
Human Love 5:20 Dirty Vegas
Smokey Quartz 6:59 Shakatura
Sometimes 5:14 Kaskade
Born 2B Wild 7:59 Puff Dragon
Sexual Revolution 4:48 Macy Gray
Raag Trance 5:32 Biddu
Club Thing 4:25 Yoav
What Goes Around … Comes Around 5:11 Justin Timberlake
The Way I Am 2:13 Ingrid Michaelson
Coming Down 7:47 Rasiya

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!

TWO SPECIAL NIA EVENTS AT ACAC MIDLOTHIAN (remember: 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.

rainy evening light 002One step at a time, my yoga teachers remind me, and after a while, you’re doing Standing Bow. Whatever you’re looking at in your life these days, be a visionary ant: see where you want to go and step by step, little by little, move in that direction.

Here is the music from this week’s classes, the poem I used in Friday’s class, and a link to my latest piece in Elephant Journal. If you’re feeling it, pass on the love.

Dance on. Shine on.

Susan sig

Monday, April 28, 2014, 1045am ~ Be An Ant

Wonderwall 4:09 Ryan Adams
Marisi 6:33 Cantoma
Back to the Earth 5:27 Rusted Root
Smokey Quartz 6:59 Shakatura
Born 2B Wild 7:59 Puff Dragon
Wake Me Up 4:10 Avicii
Ghosts in My Machine 3:33 Annie Lennox
I Wish I Knew How It Would Feel To Be Free 4:09 Derek Trucks Band
Visions 6:14 Purekane
The Garden Song 3:51 David Mallett
Suite for Solo Cello No. 1 in G Major, BWV 1007: II. Allemande 4:36 Yo-Yo Ma

Tuesday, April 29, 2014, 9am ~ Be An Ant

We Are All Connected 7:07 Magic Sound Fabric
Calling 5:52 Bliss
Lovers House 4:49 City Reverb
One World, One People 4:43 Xcultures
City of Light (Reverso 68 Remix) 5:53 City Reverb
Shakin’ It Up 6:15 Ganga Girl
Rain 2:59 Terence Trent D’Arby
Shine 4:12 Joshua
Let’s Stay Together 3:17 Al Green
Manana 5:59 Christophe Goze
Evergreen 3:04 Barbra Streisand
Any Other Name 4:10 Thomas Newman

Weds, April 30, 2014, 1055am ~ Be An Ant

Snakeroot 7:58 Lis Addison
Always Waiting (fest. Irina Milkhailova) 7:08 Kaya Project
Quero Saber (fest. Orieta Pines) 6:29 Rodney Hunter
Walk Into The Sun 5:21 Dirty Vegas
Moon & Sun 6:02 Dalminjo Fjörd Fusioneer
Deeper (Into Places) (Silk Spinner Mix) 6:23 Afterlife
Rain 3:43 Rusted Root
City Knows Your Name 4:59 Chris Coco
The Unwinding 7:00 Parijat

Thursday, May 1, 2014, 9am ~ Be An Ant

Kecharitomene 6:35 Loreena McKennitt
Always Waiting (fest. Irina Milkhailova) 7:08 Kaya Project
Tears From The Moon 4:18 Conjure One Feat. Sinéad O’ Connor
Praise You 5:22 Fatboy Slim
Desert Days 5:31 John Kelley
Lady Marmalade 4:25 Christina Aguilera
One Billion Hands 4:05 Lourds Lane
Raging Fire 3:45 Phillip Phillips
This 3:33 Brian Eno
Sacred Love 6:03 Sting
The Garden Song 3:51 David Mallett
Suite for Solo Cello No. 1 in G Major, BWV 1007: II. Allemande 4:36 Yo-Yo Ma

Friday, May 2, 2014, 9am ~ Brave: See Yourself, Be Yourself

Kecharitomene 6:35 Loreena McKennitt
Always Waiting (fest. Irina Milkhailova) 7:08 Kaya Project
Tears From The Moon 4:18 Conjure One Feat. Sinéad O’ Connor
Praise You 5:22 Fatboy Slim
Desert Days 5:31 John Kelley
Lady Marmalade 4:25 Christina Aguilera
One Billion Hands 4:05 Lourds Lane
Raging Fire 3:45 Phillip Phillips
This 3:33 Brian Eno
Sacred Love 6:03 Sting
The Garden Song 3:51 David Mallett
Suite for Solo Cello No. 1 in G Major, BWV 1007: II. Allemande 4:36 Yo-Yo Ma

And the poem from Friday’s class…

Love after Love by Derek Walcott

The time will come
when, with elation
you will greet yourself arriving
at your own door, in your own mirror
and each will smile at the other’s welcome,

and say, sit here. Eat.
You will love again the stranger who was your self.
Give wine. Give bread. Give back your heart
to itself, to the stranger who has loved you

all your life, whom you ignored
for another, who knows you by heart.
Take down the love letters from the bookshelf,

the photographs, the desperate notes,
peel your own image from the mirror.
Sit. Feast on your life.

TWO SPECIAL NIA EVENTS AT ACAC MIDLOTHIAN (remember: 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 http://www.nianow.com/white-belt. There is one coming up in Richmond the week of May 17 and lots of other places, too.

Justin-Timberlake 20 20Heavens to Betsy, it’s been fun to play with the body-strengthening, heart-pounding, sweat-pouring moves of Fly…with some Susan-style tuneage. I’m calling my version/s Fly North since this routine will forever be connected to the arctic Minnesota winter in which it was learned. I tweaked the playlist all week and had fun doing it in the studio, in the kitchen, in the car. Enjoy!

Dance on. Shine on. Fly on.
Susan

P.S. Firedancers! Check out some Firedance on ice! With sparkly green shirt!

Tuesday, January 14, 2014, 9am ~ Fly North v1

Amulet 1:37 Paul Simon
California Dreaming 4:02 José Feliciano
Beatbox 7:56 Crazy P
The Way You Move (featuring Big Boi) 3:56 Outkast
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
Learn to Fly 3:55 Foo Fighters
Fly 3:33 Bart Hafeman
And She Was 3:39 Talking Heads
What a Year for a New Year 4:06 Dan Wilson
Serengeti (Bliss Mix) 5:30 Infernal
Flying 6:13 Garth Stevenson

Wednesday, January 15, 2014, 1055am ~ Fly North v2

Amulet 1:37 Paul Simon
California Dreaming 4:02 José Feliciano
Beatbox 7:56 Crazy P
The Way You Move (featuring Big Boi) 3:56 Outkast
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
Learn to Fly 3:55 Foo Fighters
Fly 3:33 Bart Hafeman
And She Was 3:39 Talking Heads
What a Year for a New Year 4:06 Dan Wilson
Serengeti (Bliss Mix) 5:30 Infernal
Intro 1:44 Ishq

Thursday, January 16, 2014, 9am ~ Fly North v3

Amulet 1:37 Paul Simon
California Dreaming 4:02 José Feliciano
Let The Groove Get In 7:12 Justin Timberlake
Tommy Tutone 867-5309 3:48 Tommy Tutone
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
Learn to Fly 3:55 Foo Fighters
Fly 3:33 Bart Hafeman
And She Was 3:39 Talking Heads
What a Year for a New Year 4:06 Dan Wilson
Serengeti (Bliss Mix) 5:30 Infernal
Flying 6:13 Garth Stevenson

Thursday, January 16, 630pm ~ Fly North v4

Amulet 1:37 Paul Simon
California Dreaming 4:02 José Feliciano
Let The Groove Get In 7:12 Justin Timberlake
The Way You Move (featuring Big Boi) 3:56 Outkast
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
Flying High (Masters at Work Brazilian Vocal Mix) 5:06 Byron Stingily
Fly 3:33 Bart Hafeman
And She Was 3:39 Talking Heads
What a Year for a New Year 4:06 Dan Wilson
Serengeti (Bliss Mix) 5:30 Infernal

connection confection ubuntuA powerful good week of music and movement focused on connections in the body and our connection to the world. We celebrated the life of Nelson Mandela, the man who connected people who seemed unconnectable and touch lives across the planet with his spirit of Ubuntu, “human kindness.” I am because we are.

People sent me a slew of Mandela-related links, too many to share all of them but two I thought were particularly moving:

TED Talk by Boyd Varty – What I Learned From Nelson Mandela

Touching Mandela flashmob tribute

You are not inconsequential. Your very presence on this planet means that you make a difference. The question is, what kind of difference do you want to make?

Dance on. Shine on.

Susan

Monday, December 9, 2013, 1045am ~ Connection Confection

Funeral For A Friend (Love Lies Bleeding) – 11:04 – Elton John
Always Waiting (fest. Irina Milkhailova) – 7:08 – Kaya Project
Agolo – 4:50 – Angelique Kidjo
Dance Floor (Nu Brazilia Remix) – 5:28 – The Tao Of Groove
Legend In My Living Room – 3:46 – Annie Lennox
Desert Days – 5:31 – John Kelley
Never Coming Home – 5:00 – Sting
Nelson Mandela – 4:11 – The Specials
Sacred Love – 6:03 – Sting
Calling You – 5:22 – Jevetta Steel
Prayer Of St. Francis – 2:02 – Sarah McLachlan

Tuesday, December 10, 2013, 9am ~ Connection Confection

Big Sky – 4:04 – Annie Lennox
Down To Earth – 5:59 – Peter Gabriel
The Fire From Within – 4:12 – Tryptamoon
Water Down the Ganges – 7:10 – Prem Joshua & Manish
Freedom – 2:50 – Tyrone Wells
Nothing But The Water (II) – 5:19 – Grace Potter & The Nocturnals
I’m Alive (Life Sounds Like) – 3:52 – Michael Franti
Nelson Mandela – 4:11 – The Specials
Dust in the Wind – 3:30 – Daughter Darling
Feel It All – Band Jam – 3:50 – KT Tunstall
We’re All Connected – 3:59 – Allen Toussaint
Wake Up Everybody – 3:35 – John Legend & The Roots
Jai Radha Madhav – 6:27 – Deva Premal

Wednesday, December 11, 2013, 1055am ~ Connection Confection

Altus Silva – 6:07 – Big Blue Ball featuring Joseph Arthur, Ronan Browne, Deep Forest, James McNally, Iarla Ó Lionáird, Vernon Reid
Whole Thing – 5:27 – Big Blue Ball featuring Francis Bebey, Alex Faku, Tim Finn, Peter Gabriel, Karl Wallinger, Andy White
Habibe – 7:12 – Big Blue Ball featuring Natacha Atlas, Hossam Ramzy, Neil Sparkes, The Hossam Ramzy Egyptian Ensemble (Adel Eskander, Wael Abu Bakr, Momtaz Talaat
Shadow – 4:28 – Big Blue Ball featuring Juan Cañizares, Papa Wemba
Ali Click – Trance Mix – 7:29 – Brian Eno
Fallin’ High – 6:00 – Safri Duo
Unwritten – 4:19 – Natasha
Amaté Adea – 5:23 – Adiemus/London Philharmonic/Miriam Stockley
Hallelujah (feat. Charlie Sexton) – 4:16 – Justin Timberlake & Matt Morris
La Brise – 4:51 – La Brise

Thursday, December 12, 2013, 9am ~ Connection Confection

Funeral For A Friend (Love Lies Bleeding) – 11:04 – Elton John
Hero Dead And Gone (Discotheque Mix) – 4:55 – De-Phazz
Qalanderi – 6:55 – Cheb I Sabbah
Dance Floor (Nu Brazilia Remix) – 5:28 – The Tao Of Groove
Legend In My Living Room – 3:46 – Annie Lennox
Desert Days – 5:31 – John Kelley
Never Coming Home – 5:00 – Sting
Nelson Mandela – 4:11 – The Specials
Sacred Love – 6:03 – Sting
City Knows Your Name – 4:59 – Chris Coco
Prayer Of St. Francis – 2:02 – Sarah McLachlan

Friday, December 13, 2013, 9am ~ Connection Confection

Altus Silva – 6:07 – Big Blue Ball featuring Joseph Arthur, Ronan Browne, Deep Forest, James McNally, Iarla Ó Lionáird, Vernon Reid
Down To Earth – 5:59 – Peter Gabriel
The Fire From Within – 4:12 – Tryptamoon
Shadow – 4:28 – Big Blue Ball featuring Juan Cañizares, Papa Wemba
Freedom – 2:50 – Tyrone Wells
Ali Click – Trance Mix – 7:29 – Brian Eno
Fallin’ High – 6:00 – Safri Duo
Unwritten – 4:19 – Natasha Bedingfield
Dust in the Wind – 3:30 – Daughter Darling
Amaté Adea – 5:23 – Adiemus/London Philharmonic/Miriam Stockley
Hallelujah (feat. Charlie Sexton) – 4:16 – Justin Timberlake & Matt Morris
La Brise – 4:51 – La Brise

mantra savasanaA repetitive mantra can be a way to anchor attention and relax a reactive, busy mind. It can also be a way to remind us of what we want to bring, to do, to be in our practice, our work, our relationships and our lives. Recently, I’ve used the words “Easy Presence.” Not only does this mantra feel good to me, it reminds me over and over about how I want to show up.

Of course, we can also use the repetitive movements in Nia as a way of settling the mind and deepening our connection to our bodies, sensation and ourselves. And boy HOWDY, did we do some of that this week!

After class on Tuesday a sweaty, happy-looking student said, “I used to come to your class and a song would come on and I’d think, ‘Argh! What is that SONG? I should have brought some paper to write it down!’ But now, you put them up on your blog, so I can relax.”

Holy cocomo Joe, I loved hearing that. So here they are: the playlist from classes this week. May much relaxation come from them!

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

That Mantra Feelin’ – Monday, May 6, 2013, 1045am

Turn On, Tune In, Find Joy – 5:04 – Freakpower
Dubuasca (with Michael Kang) – 6:55 – Bassnectar
Caravena – 5:14 – Cirque du Soleil
Sol Tapado – 3:52 – Thievery Corporation
Love and Hope – 4:24 – Ozomatli
Legend In My Living Room – 3:46 – Annie Lennox
Give Love (Infinite Love Mix) – 5:29 – MC Yogi
Let The Groove Get In – 7:12 – Justin Timberlake
Suddenly I See – 3:22 – KT Tunstall
This – 3:33 – Brian Eno
Every Breath You Take – 4:56 – Betty Wright
Closer – 3:31 – Dirty Vegas
Early Till Late – 4:47 – Cantoma

That Mantra Feelin’ – Tuesday, May 7, 2013, 9am

Sweet in the Mornin’Feat. Voicestra – 4:58 – Bobby McFerrin
Center Of The Sun – 5:01 – Conjure One Feat. Poe
Tears From The Moon – 4:18 – Conjure One Feat. Sinéad O’ Connor
Free Your Mind – 4:52 – En Vogue
Sunshine – 3:34 – Matisyahu
Drifting Away (Paradiso Mix) – 5:07 – Faithless
Drive By – 3:16 – Train
Drop – 4:56 – Cornelius
I’m Alive (Life Sounds Like) – 3:52 – Michael Franti
Proud – 4:30 – Heather Small
New Morning – 3:44 – Alpha Rev
Wake Up Everybody – 3:35 – John Legend & The Roots
Feelin’ Good – 4:21 – The Pussycat Dolls
Just The Morning – 4:24 – Lyle Lovett

That Mantra Feelin’ – Wednesday, May 8, 2013, 1055am

Heavenly Day – 3:45 – Patty Griffin
Living In The Moment – 3:55 – Jason Mraz
Hero Dead And Gone (Discotheque Mix) – 4:55 – De-Phazz
I Want You Back (Z-Trip Remix) – 4:35 – Jackson 5
Deeper (Into Places) (Silk Spinner Mix) – 6:23 – Afterlife
Sorrento Moon – 4:56 – Tina Arena
I’m Alive (Life Sounds Like) – 3:52 – Michael Franti
Start Wearing Purple – 3:43 – Gogol Bordello
Fill Her Up – 5:39 – Sting
The Child in Us – 5:06 – Enigma
Gandhi/Buddha – 3:28 – Cheryl Wheeler
Paris Texas – 6:45 – Gotan Project

That Mantra Feelin’ – Thursday, May 9, 2013, 9am

Say – 3:51 – John Mayer
Nourah – 6:51 – Makyo
Sol Tapado – 3:52 – Thievery Corporation
Free Your Mind – 4:52 – En Vogue
Sunshine – 3:34 – Matisyahu
Drive By – 3:16 – Train
Sexyback – 4:03 – Justin Timberlake
Coolsville – 4:53 – Rick Braun
I Wish I Knew How It Would Feel To Be Free ((Remix)) – 3:51 – Nina Simone
Electrolodge – 6:29 – Trouble Makers
New Morning – 3:44 – Alpha Rev
Heartbeats – 8:34 – Nilardi Kumar

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