Archive

Tag Archives: Mary Linn Bergstrom


Put enough small steps, little actions, tiny choices together and they add up to powerful change. Thanks to Mary Linn Bergstrom for dancing Step by Step on Tuesday and Wednesday. It was delicious (and what will I do without you?). On Monday and Thursday, we played with an evolving routine that I’m playing with called Step by Step, Little by Little. I’d love to know what you think.

You can find all the playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Please let me know if you have any questions about any of the music we dance to!

Before the music, though, announcements and other goodness:

Locker Room Renovation at Albemarle Square
Renovations on the locker rooms at Albemarle Square are happening now and both the men’s and women’s locker rooms are closed. For all the information, please click on the sidebar link on the right side: acac Locker Room Renovation 2018.

Woman Bug Blog Post in Streetlight Magazine
If you’ve seen the Buddha Cat book, you know that not just black cats but Woman Bugs are full of wisdom. This week, a piece I wrote about the creative process and why I want to be a Woman Bug came out in Streetlight Magazine. I hope you’ll check it out here.

Buddha Cat: Learning Awareness, Presence & Self-Care from a Teacher Who Sometimes Barf on the Bed … Second Printing Is Here!
Buddha Cat is in full swing and on sale at my site! If you haven’t yet, you can go to http://www.susanmcculley.com and sign up to be a Buddha Cat Backer. You will then have access to a discount code for free shipping that never expires for Backers! And you can find not just the book but art and cards!

Buddha Cat & More at the Cville Arts Cooperative starting in November 8!
I’m delighted to announce that my work has been accepted at Cville Arts Crafts & Art Cooperative (www.cvillearts.org) on the downtown mall at 118 E. Main Street (near the fountain and next to the mosaic sofa)! This beautiful, eclectic gallery offers a variety of art and crafts made by Virginia artists. My display goes up on November 8 ~~ you’ll find it in the back gallery! I am honored to be included in this talented gathering of artists! Please do some of your holiday shopping at Cville Arts!

Buddha Cat Now 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!

Buddha Cat Now Available at Local Stores!
If you’d rather not order online and/or if you’d like to support an independent bookstore, you can find the book at some local establishments!
Over The Moon Bookstore at 2025 Library Ave in Crozet, Virginia. It’s a beautiful store filled with great books, lovely things and chocolate and is well worth a visit. They also carry Buddha Cat postcards!
New Dominion Bookshop on the downtown mall at 404 E Main St in Charlottesville, Virginia. New Dominion is the oldest independent bookseller in Virginia, and carries books in fiction, non-fiction, and children’s literature, and a unique selection of architecture and landscape gardening resources…as well as Buddha Cat – the book, prints and cards. Please do go in, ask for Buddha Cat by name and support local artists, local booksellers and local cats.
Quilts Unlimited / J. Fenton Gifts on the downtown mall at 118 West Main St in Charlottesville. This is a great place to find contemporary American Handcrafts, artisan jewelry and whimsical (even Buddha-y) gifts.
PawPrints on the downtown mall at 201 East Main Street near the fountain. A locally owned shop, PawPrints offers unique items for both people and pets. You can find fun cat and dog themed toys, treats, gifts and apparel – and Buddha Cat!
Integral Yoga Natural Foods at 923 Preston Ave, IY provides the foods, supplements, personal-care products – and Buddha books! – needed to maintain a healthy, happy lifestyle.

Thanksgiving Day Nia at ACAC Downtown — Thursday, November 22, 8:15am
Start the holiday with mind-full, joy-full, grate-full movement! Please join Susan for a special Thanksgiving class on Thursday, November 22 from 8:15-9:15am (NOTE TIME CHANGE!). Bring a friend or relation! Or take some space for yourself.
acac hours ~ Thanksgiving Weekend
Wed, Nov 21, regular opening time and close at 7pm
Thanksgiving Day, Thu, Nov 22, 8am – 12noon
Fri, Nov 23, 8am opening, regular closing

Yoga Retreat in Mexico with Lynsie McKeown ~ February 9-16, 2019
It’s time to say YES to you and your well-being; to put you first. Join Lynsie McKeown, February 9-16, 2019, for 8 days of daily practice, luxury villas, delectable meals and immersive experiences in paradise. This retreat is designed to nourish, support and celebrate YOU. Immersed in beauty and nature, you’ll experience the benefits of a complete practice; asana (vinyasa tantra), pranayama, guided meditation and Yoga Nidra (a deep state of restoration, relaxation, and awareness). Body, mind, heart and soul will be rejuvenated. You’ll leave feeling full—full of more joy, motivation and inspiration to carry you through the rest of your year. Find out more here.

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

Monday, Nov 5, 2018, 1045am ~ Step by Step, Little by Little

One Step Closer To You 4:41 Michael Franti & Spearhead
Little By Little 5:30 Groove Armada
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Walk Into The Sun 5:21 Dirty Vegas
Welcome to the Journey 5:04 Cybertribe
Every Day is a Winding Road 4:23 Sheryl Crow
Little By Little 3:18 7 Worlds Collide
Steppin Out 3:44 Kaskade
Free Ziman Walking 5:13 Uman
Step By Step 4:13 Whitney Houston
Minute By Minute (2016 Remastered) 3:28 The Doobie Brothers
Homeward Journey 2:46 Satish Vyas
Journey Into Stillness 4:41 Gary Stroutsos

Tuesday, Nov 6, 2018, 840am and 545pm ~ Step by Step with Mary Linn

Stand By Me (Live from the Late Show with David Letterman) 2:49 Tracy Chapman
Caminando 4:18 Rising Appalachia
Mokil Shebil 6:28 Mashti meets Deep Dive Corp.
Put a Little Love in Your Heart 3:49 Al Green/Annie Lennox
Warriors (Album Versi 5:23 Vargo
Walk Into The Sun 5:21 Dirty Vegas
Little By Little 3:18 7 Worlds Collide
Step By Step 4:13 Whitney Houston
Minute By Minute (2016 Remastered) 3:28 The Doobie Brothers
Little By Little 5:30 Groove Armada
One Step Closer To You 4:41 Michael Franti & Spearhead
Journey Into Stillness 4:41 Gary Stroutsos

Wednesday, Nov 7, 2017, 11am ~ Step by Step with Mary Linn

Stand By Me (Live from the Late Show with David Letterman) 2:49 Tracy Chapman
Caminando 4:18 Rising Appalachia The Sails of Self
Mokil Shebil 6:28 Mashti meets Deep Dive Corp.
Put a Little Love in Your Heart 3:49 Al Green/Annie Lennox
Walk Into The Sun 5:21 Dirty Vegas
Little By Little 3:18 7 Worlds Collide
Step By Step 4:13 Whitney Houston
Minute By Minute (2016 Remastered) 3:28 The Doobie Brothers
Little By Little 5:30 Groove Armada
One Step Closer To You 4:41 Michael Franti & Spearhead
Homeward Journey 2:46 Satish Vyas
Journey Into Stillness 4:41 Gary Stroutsos

Thursday, Nov 8, 2017, 840am ~ Step by Step, Little by Little

Every Little Day 4:49 Greg Greenway
Each Step Moves Us On [Feat. Zap Mama & Speech] 8:34 1 Giant Leap
Walk Into The Sun 5:21 Dirty Vegas
Welcome to the Journey 5:04 Cybertribe
Every Day is a Winding Road 4:23 Sheryl Crow
Step By Step 4:13 Whitney Houston
Minute By Minute (2016 Remastered) 3:28 The Doobie Brothers
One Step Closer To You 4:41 Michael Franti & Spearhead
Little By Little 5:30 Groove Armada
Homeward Journey 2:46 Satish Vyas
Journey Into Stillness 4:41 Gary Stroutsos

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!

Advertisements


A valued teacher is a precious thing. Transition around letting that teacher go can be a challenge for body, mind, emotions and spirit. The same sensations we use to create healthy bodies — Flexibility, Strength, Mobility, Agility & Stability — can be used for all the realms in times of transition. Thanks to Mary Linn, who I am also challenged to let go from the practice of teaching, for playing this week. You will be sorely missed, my dear friend.

You can find all the playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Please let me know if you have any questions about any of the music we dance to!

But first, here are some things I know you want to know about:

Locker Room Renovation at Albemarle Square starting soon
Renovations on the locker rooms at Albemarle Square are starting now and both the men’s and women’s locker rooms are now closed. For all the information, please click on the sidebar link on the right side: acac Locker Room Renovation 2018.

Buddha Cat: Learning Awareness, Presence & Self-Care from a Teacher Who Sometimes Barf on the Bed … Second Printing Is Here!
Buddha Cat is in full swing and on sale at my site! If you haven’t yet, you can go to http://www.susanmcculley.com and sign up to be a Buddha Cat Backer. You will then have access to a discount code for free shipping that never expires for Backers!

Buddha Cat Now 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!

Buddha Cat Now Available at Local Stores!
If you’d rather not order online and/or if you’d like to support an independent bookstore, you can find the book at some local establishments!
Over The Moon Bookstore at 2025 Library Ave in Crozet, Virginia. It’s a beautiful store filled with great books, lovely things and chocolate and is well worth a visit. They also carry Buddha Cat postcards!
New Dominion Bookshop on the downtown mall at 404 E Main St in Charlottesville, Virginia. New Dominion is the oldest independent bookseller in Virginia, and carries books in fiction, non-fiction, and children’s literature, and a unique selection of architecture and landscape gardening resources…as well as Buddha Cat – the book, prints and cards. Please do go in, ask for Buddha Cat by name and support local artists, local booksellers and local cats.
Quilts Unlimited / J. Fenton Gifts on the downtown mall at  118 West Main St in Charlottesville. This is a great place to find contemporary American Handcrafts, artisan jewelry and whimsical (even Buddha-y) gifts.
PawPrints on the downtown mall at 201 East Main Street near the fountain. A locally owned shop, PawPrints offers unique items for both people and pets. You can find fun cat and dog themed toys, treats, gifts and apparel – and Buddha Cat!
Integral Yoga Natural Foods at 923 Preston Ave, IY provides the foods, supplements, personal-care products – and Buddha books! – needed to maintain a healthy, happy lifestyle.

Blue Ridge Writer’s Annual Book and Arts Fair, Saturday October 27, 10am-4pm
I’m delighted to be participating in this annual event of 35 local authors of adult and children’s literature as well as artists and musicians. It’s going to be a great day! Join us at City Space, 2nd Floor of the Market Street Garage on the Charlottesville Downtown Mall from 10am-4pm. Talk with local authors, artists and poets and find delightful and inspiring gifts.

Buddha Cat Book Launch Party on Saturday, Nov 3, 2-3pm at New Dominion Bookshop
Come to the historic New Dominion Bookshop on the historic downtown mall for a book launch party! I’ll be signing books and you can do some early holiday shopping and there will be very cool people there (you!) and, of course, snacks! Please join us.

Thanksgiving Day Nia at ACAC Downtown — Thursday, November 22, 8:15am
Start the holiday with mind-full, joy-full, grate-full movement! Please join Susan for a special Thanksgiving class on Thursday, November 22 from 8:15-9:15am (NOTE TIME CHANGE!). Bring a friend or relation! Or take some space for yourself.
acac hours ~ Thanksgiving Weekend
Wed, Nov 21, regular opening time and close at 6pm
Thanksgiving Day, Thu, Nov 22, 8am – 12noon
Fri, Nov 23, 8am opening, regular closing

Nia Moving To Heal Classes at acac downtown Sundays at 315pm
Join Rachel H on Sundays at 315pm for Nia Moving To Heal: a joyful, restorative practice that combines dance arts, martial arts and healing arts.  It is designed to empower your body, mind, spirit, and emotions.  Participants are encouraged to work at their own pace and personalize movement to adapt to their health needs.

Yoga Retreat in Mexico with Lynsie McKeown ~ February 9-16, 2019
It’s time to say YES to you and your well-being; to put you first. Join Lynsie McKeown, February 9-16, 2019, for 8 days of daily practice, luxury villas, delectable meals and immersive experiences in paradise. This retreat is designed to nourish, support and celebrate YOU. Immersed in beauty and nature, you’ll experience the benefits of a complete practice; asana (vinyasa tantra), pranayama, guided meditation and Yoga Nidra (a deep state of restoration, relaxation, and awareness). Body, mind, heart and soul will be rejuvenated. You’ll leave feeling full—full of more joy, motivation and inspiration to carry you through the rest of your year. Find out more here.

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

Monday, Oct 22, 2018, 1045am ~ Carlos Coalescence

Healing Senses 8:27 Parijat
A Different Space 8:43 Bob Holroyd
No Quiero Nada Mas 4:46 Sancti Spiritus
Soullala 4:08 Candy Dulfer
Adouma 4:28 Angélique Kidjo
African Drug [Original Tribal Mix] 6:02 Bob Holroyd
Inner Membrane 5:19 Govinda
Shining Path 7:23 Dreadzone
City Knows Your Name 4:59 Chris Coco
Visions 6:14 Purekane

Tuesday, Oct 23, 2018, 840am ~ Carlos Coalescence

A Different Space 8:43 Bob Holroyd
No Quiero Nada Mas 4:46 Sancti Spiritus
Succumb to Me 5:15 Terence Trent D’Arby
Soullala 4:08 Candy Dulfer
Adouma 4:28 Angélique Kidjo
African Drug [Original Tribal Mix] 6:02 Bob Holroyd
Inner Membrane 5:19 Govinda
Shining Path 7:23 Dreadzone
City Knows Your Name 4:59 Chris Coco
Deeper 2:55 Rena Jones & Eliyahu Sills

Tuesday, Oct 23, 2018, 545pm ~ Carlos Coalescence with Mary Linn

Song for Olabi 6:07 Bliss
Duden 6:41 Natacha Atlas
Letitgo 5:36 Prince
Qalanderi 7:10 Cheb i Sabbah
Drumming Up a Storm 6:01 Bob Holroyd
Denmark 5:07 Chemical Brothers
Cantaloop 4:39 US3
So Cool 5:43 Candy Dulfer
Spanish Seaside 4:59 Auditory Sculpture

Wednesday, Oct 24, 2017, 11am ~ Carlos Coalescence

Song for Olabi 6:07 Bliss
Duden 6:41 Natacha Atlas
Letitgo 5:36 Prince
Qalanderi 7:10 Cheb i Sabbah
Soullala 4:08 Candy Dulfer
Drumming Up a Storm 6:01 Bob Holroyd
Denmark 5:07 Chemical Brothers
So Cool 5:43 Candy Dulfer
Spanish Seaside 4:59 Auditory Sculpture

Thursday, Oct 25, 2017, 840am ~ Carlos Coalescence with Mary Linn

Song for Olabi 6:07 Bliss
Duden 6:41 Natacha Atlas
Letitgo 5:36 Prince
Qalanderi 7:10 Cheb i Sabbah
Drumming Up a Storm 6:01 Bob Holroyd
Denmark 5:07 Chemical Brothers
Cantaloop 4:39 US3
So Cool 5:43 Candy Dulfer
Spanish Seaside 4:59 Auditory Sculpture

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!

How have you moved today? Have you walked or run? Have you reached for a bowl in a high cabinet or pulled some weeds? Have you lifted a child into the car or put your shoes down into the floor of your closet? Have you caught an apple falling from the counter before it hit the ground? Have you stroked and animal’s fur? We all have tendencies and habits and patterns but our bodies are designed to do a wide range of movements, not just thumb-type on our phones.

In the mindful movement classes that I teach, we focus on this variety. The co-founders of The Nia Technique, Debbie Rosas and Carlos Rosas, gave it a name: The Five Sensations of Fitness. They identified those sensations as Flexibility, Agility, Mobility, Strength and Stability or FAMSS. A body that can access all five of these sensations is a body that is creating fitness and health.

Nia defines these sensations as

  • Flexibility ~ the sensation of energy moving out along the bones
  • Agility ~ the sensation of quick start and stop movement
  • Mobility ~ the sensation of movement flowing without beginning or end
  • Strength ~ the sensation of energy moving into the bones
  • Stability ~ the sensation of energy moving out from center in all directions equally

Intentionally taking the body through these five sensations is one way of expanding the way the body moves beyond habit and tendency. And that expansion into a winder range of movement is one way of increasing fitness and health.

And FAMSS is not just for the body. Our minds, hearts and spirits can benefit from these sensations, too. And no time is this more true than in times of transition.

Late in 2011, my teacher Carlos Rosas left the practice of Nia. Carlos had been one of the most influential and impactful teachers I’d ever had. He changed the way I lived my life and saw the world. When he left, I had plenty of thoughts and feelings and spiritual wonderings about it.

The same sensations that gave me fitness in my body, served to help me be with the reality of Carlos’ departure.

  • Flexibility ~ I practiced feeling and thinking out to the horizon, lengthening my perception of his leaving.
  • Agility ~ I played with noticing the quick changes in my thoughts and emotions about Nia without Carlos without feeling like something was wrong.
  • Mobility ~ Allowing my emotions (and sometimes tears) to flow, my imagination to roll, inspiration to move fluidly helped me decide how I wanted to proceed.
  • Strength ~ I pulled energy in from what I knew, from the resources I had around me, and generally feeling my own power even without the leader I’d looked to for more than a decade.
  • Stability ~ Connecting not just to grounding but also expanding into what was possible started me on the path of taking ownership of my teaching, my creativity and my life.

Now, my beloved friend and teacher, Mary Linn is leaving her teaching practice. I find myself reminded of many of the thoughts and feelings I had when Carlos retired. Mary Linn is my sister in movement and in life. I love working with her and while it is my hope and intention that our friendship will not end, I know it will change when we aren’t teaching together. So I’m reconnecting with FAMSS to give me some holistic fitness and health.

Mary Linn’s leaving. But not yet. So this week we are teaching together on Tuesday and Wednesday our collection of some of our favorite Carlos choreography…as we interpret it.

 

Two weeks away and I’ve been on all sorts of adventures! Want to see? This is what I’ve been up to…

AND as promised, here are playlists from the amazing Mary Linn Bergstrom who, in addition to the rest of the Nia team covered my classes while I was away. Big gratitude to them all and ENJOY!

Wed July 18 and Thurs July 19 GNO adapted to B.B. King
1. Need Your Love So Bad/B.B. King & Sheryl Crow
2. Sweet Little Angel (1990 Live at San Quentin)
3. The Thrill is Gone (1990 Live at San Quentin)
4. Every Day I Have the Blues (1990 Live at San Quentin)
5. Into the Night (1990 Live at San Quentin)
6. Rock This House/B.B. King & Elton John
7. When Love Comes to Town/B.B. King & U2
8. Let the Good Times Roll (1990 Live at San Quentin)
9. Whole Lot of Lovin’ (1990 Live at San Quentin)
10. Peace to the World (1990 Live at San Quentin)
11. Rock Me Baby/B.B. King & Eric Clapton
12. Come Rain or Come Shine/B.B. King & Eric Clapton
Tues July 24, Wed July 25, and Thurs July 26 Sexi adapted to Alicia Keys
1. Wild Horses (live version from Unplugged album)
2. You Don’t Know My Name (live version from VH1 Storytellers album)
3. She Don’t Really Care_1 Luv
4. Rock Wit U
5. Girl Can’t Be Herself
6. No One (live version from VH1 Storytellers album)
7. The Gospel
8. Pawn It All (CLEAN version)
9. Blended Family
10. Work On It
11. Superwoman
12. Holy War
Tues, July 31
1. Orange Sky/Alexi Murdoch
2. Nourah/Makyo
3. Qalanderi/Cheb i Sabbah
4. I Shall Be Free/Kid Beyond
5. Never Goin’ Down (Ben Chapman Remix)/Adamski
6. Yanni Hu Wey/One At Last
7. Piece of My Heart/Melissa Etheridge
8. Mercy/Melissa Etheridge
9. Free/Zac Brown Band

 

Healing and creativity are interwoven. No one demonstrates this more to me than my friend, colleague and teacher, Mary Linn Bergstrom. She inspires me every day with her courage to heal and the bubbling of inspiration and beauty that comes from that courageous choice. Huge thanks to her this week for playing with me in the Nia sandbox.

What healing opportunity are you taking? What are you noticing about the connection between choosing to heal and creativity? I’d love to hear about your experience — this week and any time! Drop me a line.

You can find this week’s crazy good Creativity & Healing playlists below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Please let me know if you have any questions about any of the music we dance to!
But first, here are some things I know you want to know about:
Buddha Cat: Learning Awareness, Presence & Self-Care from a Teacher Who Sometimes Barf on the Bed ~ My First Book!
It’s been a big week in Buddha Cat world! The files went off to the printer, more than 100 of you signed up to be Buddha Cat Backers and a couple dozen agreed to let me send you surveys to get your ideas about the process of spreading the word! I am so grateful. AND if you haven’t yet, it’s not too late to join me in spreading some insight and delight, Buddha Cat style. Please go to http://www.susanmcculley.com and sign up to be a Buddha Cat Backer and I’ll send you updates on publication, discounts and other special goodies! Even better: share this with a friend or two and send the ripple out even further!

Free 3-Part training series of videos from Cecily Armstrong
For the past several months, Cecily Armstrong has been helping me on a healing process that has changed my relationship with food, my body and myself. Her work has helped me get a deeper understanding of nutrition and intuitive connection to what my body-self really needs and wants. She is deeply grounded in the science of nutrition as well as energy healing and other healing modalities. Now she is offering a 3-part training series called: Decoding your body’s wisdom; Stop second-guessing what to do with your diet to look and feel amazing. Please follow this link http://cecilyarmstrong.com/decodebodywisdom/ to get access to all three videos! If this resonates even a little, please do this for yourself.

Nia Freedance First Fridays with Kate at ACAC ~ Friday, Jul 6!
Every first Friday Kate Aust shares a Nia freedance class at ACAC Albemarle Square. Nia Freedance gives you an opportunity to play for a full hour moving your body’s way. We each get to tap into the creative wisdom of our body, emotions, mind and spirit stimulating our own unique movement creativity. The next Nia Freedance class will be Friday, Jul 6 from 11:25 to 12:25 in studio B.
As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jul 2, 2018, 1045am ~ Healing & Creativity

A Thousand Beautiful Things 3:07 Annie Lennox
Pavement Cracks 5:10 Annie Lennox
Born 4:37 Ara Lee
Amor Real 7:26 Jon Anderson
We Are the Ones 5:39 Melissa Etheridge
Born Under Punches 3:50 Angélique Kidjo
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Faith (feat. Ariana Grande) 2:43 Stevie Wonder
I Know 3:49 Dionne Farris
Warm Sound 5:31 Zero 7
Primitive 4:19 Annie Lennox
Amazing Grace 6:12 Walela

Tuesday, Jun 26, 2018, 840am ~ Healing & Creativity

A Thousand Beautiful Things 3:07 Annie Lennox
Pavement Cracks 5:10 Annie Lennox
Born 4:37 Ara Lee
Amor Real 7:26 Jon Anderson
We Are the Ones 5:39 Melissa Etheridge
Born Under Punches 3:50 Angélique Kidjo
Life Begins Again [Featuring Robert Plant] 6:22 Afro Celt Sound System
Faith (feat. Ariana Grande) 2:43 Stevie Wonder
I Know 3:49 Dionne Farris
Warm Sound 5:31 Zero 7
Amazing Grace 6:12 Walela

Wednesday, Jun 27, 2017, 11am ~ Healing & Creativity with Mary Linn

Dreamers 0:37 Christina Aguilera
Now 4:10 Miguel
Redemption Day 4:22 Johnny Cash
We Are the Ones 5:39 Melissa Etheridge
Resilient 4:10 Rising Appalachia
Almost Like Praying (feat. Artists for Puerto Rico) 3:20 Lin-Manuel Miranda
We Shall Be Free 4:45 Garth Brooks
Takin’ It To the Streets (2016 Remastered) 3:59 The Doobie Brothers
Born Under Punches 3:50 Angélique Kidjo
This Land Is Your Land 4:38 Little Feat
Born 4:37 Ara Lee
Miles Away From America 3:27 The Happening
Love Will Find a Way 3:43 Michael Franti & Spearhead
Gentle Exit 4:15 The Happening

Thursday, Jun 28, 2017, 840am ~ Healing & Creativity with Mary Linn

Dreamers 0:37 Christina Aguilera
Now 4:10 Miguel
Redemption Day 4:22 Johnny Cash
We Are the Ones 5:39 Melissa Etheridge
Resilient 4:10 Rising Appalachia
Almost Like Praying (feat. Artists for Puerto Rico) 3:20 Lin-Manuel Miranda
We Shall Be Free 4:45 Garth Brooks
Takin’ It To the Streets (2016 Remastered) 3:59 The Doobie Brothers
Born Under Punches 3:50 Angélique Kidjo
This Land Is Your Land 4:38 Little Feat
Born 4:37 Ara Lee
Miles Away From America 3:27 The Happening
Love Will Find a Way 3:43 Michael Franti & Spearhead
Gentle Exit 4:15 The Happening

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!

Twenty years ago, Nia Technique Founder Carlos Rosas created the routine Bliss. I was a new Nia student at the time and remember the buoyant, powerful feeling when I danced the routine. I felt like I was flying.

In the intervening years, I come back to some of my favorite songs from Bliss but I rarely teach the routine as a whole. This week, Mary Linn and I will teach our interpretation of this classic routine together on Monday and Thursday* and I’ll offer my own Bliss-ish playlist on Tuesday and Wednesday**.

The original music of the routine is largely selections from Rae & Christian’s 1998 album Northern Sulphuric Soul. I love the variety of sounds and the rich, passionate vocals in these tracks which offer ears and imagination and bones a playground. Bracketing Rae & Christian are three pieces from Shantel’s Higher Than the Funk album, also from 1998. These have a meditative pulsing quality that help my thinking mind relax and my body to explore.

Carlos’ focus was on the balance between gravity’s grounding and the electromagnetic pull up. The image he used was the flame: fueled and rooted to the source while pouring energy up. After dancing this focus in different ways over the years, I think of this energetic balance as the way humans soar. The way we can fly is to push up out of the Earth itself. Earth grounds us and Heaven pulls us. In our bodies, the 1st and 7th Chakras create that even energy pull of rooted and expansive.

And, as Buddha Cat (that wise creature) reminds me, a simpler view of this focus is the balance between up and down.

Please experience Bliss this week — either with us in the studio or wherever you are.

* Bliss with Susan & Mary Linn
Monday, May 14, 1045am-12noon, acac albemarle square
Thursday, May 17, 840-940am, acac downtown
Thursday, May 17, 630-730pm, acac albemarle square

** Bliss-ish with Susan
Tuesday, May 15, 840-940am, acac downtown
Wednesday, May 16, 11-1215pm, acac albemarle square

obr-2o17

The first time we danced it was in 2013.

My friend Mimi Steele told me about One Billion Rising: the movement to stop violence and exploitation of women around the world. One in three women will be beaten or raped in their life – that’s one billion people. The idea was to get one billion people dancing on the planet on February 14.

I was down with it then and I am even more now.

Our current version of OBR* is a mighty playlist full of poetry and power. We hope you can join us in person*, but if you can’t, we’ll post it so you can dance it wherever you are.

Today on the blog, I revisit my original posts from 2013. They are even more relevant now.

From One Billion Rising ~ The Cause, February 10, 2013:

Sometimes, I have moments when I realize how extraordinarily lucky – and, at times, naive – I really am. I had one of those moments this week:  two friends and I were in my kitchen.  I was telling them about the One Billion Rising campaign to raise awareness and inspire action to end violence against women around the world.  I told them the chilling statistic:  one out of three women in their lifetime will be beaten or raped.  “It’s appalling,” I said, “and in our community of wealth, education, and privilege that statistic must be much lower so it must mean that it is higher in other communities!”  They both looked at me steadily.  Unbeknownst to me, both of them had been victims of domestic violence.  Right there at my kitchen table the statistic wasn’t 1 in 3, it was 2 in 3.

Make no mistake.  Violence against women happens everywhere, not just in 3rd world countries and impoverished neighborhoods.  Make no assumption.  Laws don’t always protect:  marital rape is legal in dozens of countries and condoned in far more.  Make it perfectly clear.  Rape and domestic violence happens in every socio-economic stratum, every race, every culture.

[You can read the whole post here.]

From One Billion Rising ~ The Practice, February 11, 2013:

 “Life shrinks or expands in proportion to one’s courage.” ~ Anais Nin

The root of the word “courage” is “coeur” — French for heart. The heart of strength is courage and the center of courage is heart.  Dictionary.com’s definition notwithstanding, I believe that courage does not mean fearlessness. Courage is the willingness to persevere despite threat, danger or fear.  And that willingness takes heart.

For me, my practice is a reminder that my life, however blessed, is not isolated from those who are suffering. Interconnection is The Body’s Way and it is dharma:  the way things are. The One Billion Rising routine is an invitation to sense the interconnections in our bodies, to feel the strengthening of our hearts and to engage our courage to face what is wrong.

[You can read the whole post here.]

This year, more than ever: One Billion Rising.

Note: If you need help and you live in Charlottesville, please contact SARA or The Shelter for Help in Emergency. If you don’t live in Charlottesville, please call The National Domestic Violence Hotline at 1-800-799-7233. If you want to help, please volunteer and/or donate to your local agency.

* One Billion Rising events in Charlottesville
Mary Linn and I will teach on
Sat, Feb 11 at 1230pm at acac Albemarle Square
Tue, Feb 14 at 840am at acac Downtown
Tue, Feb 14 at 6pm at the IX Art Park
and Black Belt Nia Teacher, Susan Tate will teach on
Tue, Feb 14 at 6pm at The Polarity Barn

%d bloggers like this: