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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.

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art project outfit 111613 001Here I am before class this morning, wearing my Art Project outfit (stained white pants that I died purple yesterday and the red top that was a sundress that I cut down into a shirt). Purple and red.  Do you know the poem?

Warning by Jenny Joseph

When I am an old woman
I shall wear purple
With a red hat which doesn’t go and doesn’t suit me.
And I shall spend my pension on brandy and summer gloves
And satin sandals and say we’ve no money for butter.
I shall sit down on the pavement when I’m tired
And gobble up samples in shops and press alarm bells
And run my stick along the public railings
And make up for the sobriety of my youth.
I shall go out in my slippers in the rain
And pick the flowers in other people’s gardens
And learn to spit.
I can wear terrible shirts and grow more fat
And eat three pounds of sausages at a go
Or only bread and a pickle for a week
And hoard pens and pencils and beer mats and things in boxes.
But now we must have clothes that keep us dry
And pay our rent and not swear in the street
And set a good example for the children.
We will have friends to dinner and read the papers.
But maybe I ought to practice a little now?
So people who know me are not too shocked and surprised
When suddenly I am old and start to wear purple.

ANYway, today we allowed ourselves the gift of Just This. Focusing our attention right here, right now in the present moment to the one thing that we are doing. One thing at a time. Letting go of the cultural pull toward multi-tasking and distraction. It’s a freeing practice that I, for one, remember and then forget and then remember again.

Give yourself that gift this weekend. Do just this. Just this, right now.
Dance on. Shine on.
~Susan

Saturday, November 16, 2013, 9am ~ Just This: Single-Tasking

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
Baya Baya – 5:27 – Safri Duo
This – 3:33 – Brian Eno
Sacred Love – 6:03 – Sting
Looking in the Eyes of Love – 4:19 – Alison Krauss & Union Station
Fervent Supplication – 3:43 – Russian State Symphony

obr logo 1Thanks to everybody for making it such a fun and joy-full week dancing One Billion Rising!  Below is the complete playlist for the routine (please note that I could only find the OBR songs on the www.onebillionrising.org site, so do check there if you’d like to download them.)  Also, below are the readings that I used in classes.

And remember that we can all make choices that are both challenging and healing.  Change starts inside.

May we all be safe, happy, healthy and peaceful.

Love,

Susan

May I (you, we, etc.) be safe and well
May I be happy and content
May I be healthy and strong
May I be peaceful and at ease
~ Metta Meditation ~

Take courage, friends.
The way is often hard, the path is never clear,
and the stakes are very high.
Take courage,
For deep down, there is another truth:
You are not alone.
~ Wayne Arnason

May I be a guard for all those who are unprotected,
A guide for those who journey on the road,
For those who wish to go across the water,
May I be a boat, a raft, a bridge.

For all those ailing in the world,
Until their every sickness has been healed,
May I myself become for them
The doctor, nurse, the medicine itself.
~ Shantideva

One Billion Rising

One Billion Rising – 5:19 – Catherine Feeny

Brand New Me – 3:54 – Alicia Keys

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

I Know – 3:49 – Dionne Farris

Strength, Courage & Wisdom – 4:58 – India.Arie

Shaking the Tree – 6:26 – Peter Gabriel / Youssou N’Dour

I Am That I Am – 4:28 – Peter Tosh

Phenomenal Woman – 4:24 – Ruthie Foster

Beautiful – 4:06 – India.Arie

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