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A week of swimming in sound and sensation. Deeeelicious.

The playlists from the week are below. If you’d like to listen to them, you can find almost all the music on Spotify where you can listen for free! Put the music we dance together with other pieces that lift you up, calm you, and challenge you!

But first, here are a couple of things you want to know about:

11th Annual LET THERE BE LIGHT ~ Fri, Dec 8, 6-9pm
Let There Be Light is one of my favorite Charlottesville events of the year! I hope to see you there!

FEE: Free for all ages
WHEN: Friday, December 8th, 6-9 PM (Rain Date: Saturday, December 9th)
WHERE: Dickinson Building, Piedmont Virginia Community College, 501 College Drive, Charlottesville, VA
INFO: http://letherebelightpvcc.com, 434-977-6918, https://www.facebook.com/lettherebelightpvcc/434-977-6918

Piedmont Virginia Community College presents the 11th Annual Let There Be Light, a one-night outdoor exhibit featuring 21 light-centered artworks and performances. The public of all ages is invited. Visitors are encouraged to bring flashlights and enjoy complementary hot chocolate, apple cider and tasty treats. You are invited to come as an “enlightened being” dressed in light. Let There Be Light will be held Friday, December 8th from 6-9 pm on the grounds surrounding the V. Earl Dickinson Building at PVCC. The event is curated by James Yates and co-organized with Beryl Solla, PVCC Gallery Director and Art Department Chair. For more information: LetThereBeLightPVCC.com.

Nia classes for people with cancer, survivors, caregivers & staff at UVA with Susan Tate ~ on Mondays and Wednesdays
Join Susan Tate, Black Belt Nia Instructor for Nia classes with a focus on moving to heal on Mondays, 5:30-6:30pm & Wednesdays,12-1pm on the 4th Floor of the Emily Couric Clinical Cancer Center. These free classes start October 16 with a kick-off celebration class at 5:30 pm.  Registration is not required. Contact Susan Tate at susan@susantate.orgfor more information.

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

Monday, Nov 27, 2017, 1045am ~ Music Bath

One Good Dub 8:16 Kaya Project
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
Right Here Right Now 5:57 Fatboy Slim
Samb Adagio 5:58 Safri Duo
Diablo Rojo 4:57 Rodrigo y Gabriela
Start Wearing Purple 3:43 Gogol Bordello
Release [Remix] 5:31 Afro Celt Sound System
Deep Inside 5:06 Kid Beyond
Devorzhum 6:13 Dead Can Dance

Tuesday, Nov 28, 2017, 840am ~ Music Bath

A Thousand Years 5:58 Sting
Perfect Love… Gone Wrong 5:24 Sting
After the Rain Has Fallen 5:03 Sting
Shadowman 6:36 Afro Celt Sound System
Jijy 4:00 Big Blue Ball featuring Arona N’Diaye, Rossy, Jah Wobble
Daphne 7:03 Eddi Reader/Mahotella Queens/Revetti Sakalar
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
Brand New Day 6:20 Sting
Unchosen 3:54 Jesse Cook

Wednesday, Nov 29, 2017, 11am ~ Music Bath

A Thousand Years 5:58 Sting
Perfect Love… Gone Wrong 5:24 Sting
Everyone Deserves Music 4:37 Michael Franti & Spearhead
After the Rain Has Fallen 5:03 Sting
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
Shadowman 6:36 Afro Celt Sound System
Daphne 7:03 Eddi Reader/Mahotella Queens/Revetti Sakalar
And She Was 3:39 Talking Heads
Brand New Day 6:20 Sting
Dawa 4:18 Sacred Spirits
Unchosen 3:54 Jesse Cook

Thursday, Nov 30, 2017, 840am ~ Music Bath

Eireann 5:10 Afro Celt Sound System
Dawa 4:18 Sacred Spirits
Everyone Deserves Music 4:37 Michael Franti & Spearhead
Praise You 5:22 Fatboy Slim
Right Here Right Now 5:57 Fatboy Slim
Open Sesame (G’s Talking Drum Mix) 6:10 Crosstown Traffic
Diablo Rojo 4:57 Rodrigo y Gabriela
Oye Como Va (Latin/Trance Mix) 4:17 Celia Cruz
And She Was 3:39 Talking Heads
Deep Inside 5:06 Kid Beyond
Saturn 4:50 Sleeping At Last

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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Art in Action is a weekly post: a short, practical guide to applying the ideas and principles in the Focus Pocus posts to your body and life. As always, I love to hear from you about how you use them and how you translate the ideas into action.

Since I can remember, I’ve seen struggle and suffering as one single thing: seared together like the iron-on patches my mom put on my ToughSkins jeans, melted into one block like a Velveeta grilled cheese on white bread.

The first time I heard the Buddhist saying, “Pain is inevitable; suffering is optional,” it was as if it was spoken to me in Swahili. What does that even MEAN? Of COURSE, pain is suffering. Crazy Buddhists. Sheesh.

Mindful practice pries open some space between struggle and suffering and gives me a chance to make a choice. Doing something that is uncomfortable but with low stake – like spending time in a yoga posture or dancing all-out to Life During Wartime or sitting in stillness on the cushion — gives me ample opportunity to feel the struggle and then choose.

1. Feel the difference between struggle and suffering.

There is aliveness in struggle. Struggle is a place of learning, growth, of moving into potential. Struggle is where we build things and create things and make things happen. Especially when you are stepping into something difficult – Upward Facing Bow, perhaps, or building a Web site or having a conversation with your teenager — set an intention to notice the difference between struggle and suffering.

In the midst of what you’re doing, feel it fully and notice if there is a secondary layer of pain or discomfort in the form of thoughts telling you that it should be different than it is. Things like “You should be able to do this by now,” or “What is wrong with you (or the Web program) that this is going so crappily?” or simply “This shouldn’t be this difficult” are sure signs you are suffering. Notice the physical sensation of those voices in your head.

2. Feel the difference between making it easier and making it more easeful.

The Buddha called it The Second Arrow (there is a great, short explanation here and a more detailed one here). The pain of life will happen to everyone, that’s the first arrow. The mental entanglements (This isn’t fair! I hate this! Someone did this to me!) around the pain is the second arrow.

Making a situation easier might mean running from or postponing the difficult pose or task or conversation. Making it more easeful can mean staying in the midst of it but letting go of the mental entanglements.

While biking up a hill this morning and a big loud truck came up fast and close by me. It scared me a little (the first arrow) and my mind first went to the second arrow of anger, blame, irritation. When I noticed that, I took a breath, felt my legs working, and kept pedaling. That choice made the situation more easeful  – and pulled out the Second Arrow.

3. Listen to the story

We all have a different Second Arrow Chorus of voices in our heads so it can be useful to get curious about what they are saying. Your mind may paint you as the victim (“People always take advantage of me” or “Nothing good ever happens to me.”), or the unloved one (“I’m excluded or left out again” or “There is something wrong with me.”), or the martyr (“I have to do everything” or “No one helps me.”). Whatever your Chorus sings into your ear, know that your particular ear worm got lodged there a long time ago in a misguided attempt to protect you. Recognizing the (often untrue) stories as suffering can help release their hold and allow us just enough space to choose something different.

4. Know that you will choose suffering (consciously or not).

You are human. No matter how much you practice, it’s likely that you will suffer sometimes. (Even the Dalai Lama must have moments of cranky, right?) The key isn’t releasing suffering permanently and perfectly, but to recognize it when it’s happening (in yourself and others), offer some gentleness and kindness, and see if it’s possible to peel that grilled cheese open and separate the struggle from the suffering.

This must be the place 050416

The routine that began as Brave, evolved to Home and landed with Home of the Brave (hat tip to Becky Trexler)! A week of cultivating the internal environment so that it’s in alignment with who we are.

You can find all playlists below or you can choose to listen to them by going to Spotify! Beyoncé’s Lemonade album is not available on Spotify ~ we danced to two songs from it, Freedom and All Night. I do recommend both the music and the video highly, so seek it out. You can listen for free at Spotify! Sign up for free, follow me at “susanmcculley” and you’ll find my public playlists ~ just click and listen!

And first one request and one announcement:

• Help me write next week’s post!
Next week, I’m writing about what it means to have a practice (as opposed to a hobby or an exercise class). If you have a practice I would love to hear a sentence or two from you about what it means to you. Please email it to sjmnia@gmail.com along with how you’d like your name/title listed. Please send them by Saturday, May 7!

• dance. sit. write. draw. Saturday, May 7, 830am-5pm – SOLD OUT!
Our day-treat of movement, stillness and creativity is sold out. And we will offer another iteration of the experience in the fall. If you’d like to join a mailing list about the dance. sit. write. draw. workshops, please email me at sjmnia@gmail.com and I’ll add your name!

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, May 2, 2016, 1045am ~ Home of the Brave

Video (Main) 4:10 India.Arie
Beautiful (Radio Mix) 3:54 Audio Adrenaline
Shame (Feat. Eve And The A Group) 3:34 Jill Scott
Just the Way You Are 3:41 Bruno Mars
May all Beings 6:27 EarthRise SoundSystem
Complicated 4:07 Yonder Mountain String Band
Born This Way 4:20 Lady Gaga
Freedom (feat. Kendrick Lamar) 4:50 Beyoncé
Cirrus 5:49 Bonobo
This Must Be the Place (Naive Melody) 4:55 Talking Heads
All Night 5:22 Beyoncé
Winter 5:43 Tori Amos
Plegaria para el Alma de Layla 3:19 Pedro Aznar

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.

Tuesday, May 3, 2016, 840am ~ Home of the Brave

Video (Main) 4:10 India.Arie
Beautiful (Radio Mix) 3:54 Audio Adrenaline
Shame (Feat. Eve And The A Group) 3:34 Jill Scott
Just the Way You Are 3:41 Bruno Mars
Complicated 4:07 Yonder Mountain String Band
Born This Way 4:20 Lady Gaga
Freedom (feat. Kendrick Lamar) 4:50 Beyoncé
Cirrus 5:49 Bonobo
This Must Be the Place (Naive Melody) 4:55 Talking Heads
All Night 5:22 Beyoncé
Winter 5:43 Tori Amos
Plegaria para el Alma de Layla 3:19 Pedro Aznar

Wednesday, May 4 , 2016, 11am ~ Home of the Brave

Video (Main) 4:10 India.Arie
Beautiful (Radio Mix) 3:54 Audio Adrenaline
Shame (Feat. Eve And The A Group) 3:34 Jill Scott
Just the Way You Are 3:41 Bruno Mars
May all Beings 6:27 EarthRise SoundSystem
Complicated 4:07 Yonder Mountain String Band
Born This Way 4:20 Lady Gaga
Freedom (feat. Kendrick Lamar) 4:50 Beyoncé
Home 3:30 Phillip Phillips
Cirrus 5:49 Bonobo
All Night 5:22 Beyoncé
Winter 5:43 Tori Amos
This Must Be The Place (Naive Melody) 4:02 Shawn Colvin

Thursday, May 5, 2016, 840am ~ Home of the Brave

Video (Main) 4:10 India.Arie
Beautiful (Radio Mix) 3:54 Audio Adrenaline
Shame (Feat. Eve And The A Group) 3:34 Jill Scott
Just the Way You Are 3:41 Bruno Mars
Complicated 4:07 Yonder Mountain String Band
Born This Way 4:20 Lady Gaga
Freedom (feat. Kendrick Lamar) 4:50 Beyoncé
Home 3:30 Phillip Phillips
Cirrus 5:49 Bonobo
All Night 5:22 Beyoncé
Winter 5:43 Tori Amos
This Must Be The Place (Naive Melody) 4:02 Shawn Colvin

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!

spring loaded David_Byrne_of_Talking_Heads“And as things fell apart, nobody paid much attention.” ~ Talking Heads, (Nothing But) Flowers

In a week of savoring spring and spring loaded joints and Earth Day, we danced to lots of great springy, earthy, nature-y music. But my favorite song of the week: (Nothing But) Flowers by Talking Heads. Check out their brilliant 1988 video here ~ I’d love to know what the statistics they quote are now. I expect none have gone in a healthy direction. Honoring the Earth and our inextricable connection to it in some way – not just on Eath Day but every day — is a step toward our healing and that of our precious planet.

Below are all our playlists from the spring. loaded. week. Go to Spotify and follow me at “susanmcculley” and you’ll find my public playlists there, too. Please note that Spotify doesn’t have all the music I have, so sometimes I’ll put up a different version of a song or skip it all together. Please let me know how this is working for you!

Before the playlists, some announce-y type things:

Nia Extravaganza Weekend ~ FRIDAY, MAY 1 – SUNDAY, MAY 3 ~ Join Nia Faculty Trainers Allison Wright and Vickie Saito for a Nia Extravaganza weekend in Richmond! They’ll offer three public classes and two playshops over the course of the weekend. Click here for more details and to sign up.

CINCO DE MAYO ~ TUESDAY, MAY 5 ~ We had so much fun team teaching on Cinco last year that we’re celebrating again! Join Mary Linn and me at 9am at ACAC Downtown AND 535pm at Albemarle Square for a Latin-themed class. Wear your ruffles and sombero!

UNIVERSAL MIND ~ SATURDAY, MAY 9 ~ Kick off your Mother’s Day weekend with Universal Mind or something interesting! We’re not sure exactly what we’re going to do but between Anne and Mary Linn and me, there will be great classes at 9am at ACAC Downtown AND 1230 at Albemarle Square.

NEW CLASS TIME ON TUESDAY & THURSDAY DOWNTOWN STARTS JUNE 1! ~ Set your alarm! Mark your calendar! Staring June 1, acac downtown Tuesday and Thursday morning Nia is earlier! Class with Susan on both days will be from 840am-940am starting June 1! Come play and let your practice embody your whole day!

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. What you find below is exactly what I used in class. ***

Monday, Apr 20, 2015, 1045am ~ Spring. Loaded.

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 Vyas
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 & Spearhead
African Drug [Original Tribal Mix] 6:02 Bob Holroyd
Gimme Shelter (The Voice Performance) 2:32 Hannah Kirby & Sarah Potenza
Drumming Up a Storm 5:59 Bob Holroyd
Hound Dog (The Voice Performance) 2:27 Kimberly Nichole & Lowell Oakley
Journeyman – AO 6:41 Bob Holroyd
Knockin’ On Heaven’s Door (The Voice Performance) 2:18 Brian Johnson & Joshua Davis
27 Words 4:23 Bob Holroyd

Tuesday, Apr 21, 2015, 9am ~ Spring. Loaded.

Primavera 6:21 Santana
Down To Earth 5:59 Peter Gabriel
Beautiful (Radio Mix) 3:54 Audio Adrenaline
Just the Way You Are 3:41 Bruno Mars
Water Down the Ganges 7:10 Prem Joshua & Manish Vyas
Complicated 4:07 Yonder Mountain String Band
I’m Alive (Life Sounds Like) 3:52 Michael Franti & Spearhead
Knock On Wood 4:13 Safri Duo
Amma 6:26 James Asher & Sivamani
Feel It All – Band Jam 3:50 KT Tunstall
Give Me Strength 4:03 Sally Taylor
Jai Radha Madhav 6:27 Deva Premal

Wednesday, Apr 22, 2015, 1055am ~ Spring. Loaded. (Earth Day! Birth Day! with Mary Linn!)

Song for the Life 3:53 Kathy Mattea
Rocky Mountain High 4:46 John Denver
Saracen 5:03 Jeff Stott
Nature 4:25 India.Arie
Smokey Quartz 6:59 Shakatura
Born 2B Wild 7:59 Puff Dragon
(Nothing But) Flowers 5:36 Talking Heads
Dancing is Important 5:37 Moodswings
Down To Earth 5:59 Peter Gabriel
The Garden Song 3:51 David Mallett
A Stream With Bright Fish 3:57 Brian Eno & Harold Budd

Thursday, Apr 23, 2015, 9am ~ Spring. Loaded.

Amazing 4:15 One Eskimo
The Hush 5:24 Rae & Christian
Smooth 5:00 Santana
Corazon Espinado 4:38 Santana
Smokey Quartz 6:59 Shakatura
Born 2B Wild 7:59 Puff Dragon
Centerfield 3:51 John Fogerty
Jogando Capoeira 6:20 Beatfanatic
Solo Flying Mystery Man 3:29 Faithless
Scare Away the Dark 4:39 Passenger
Garden Song 3:51 David Mallett
A Stream With Bright Fish 3:57 Brian Eno & Harold Budd

Friday, Apr 24, 2015, 6pm ~ ROAR at Buck Mountain Episcopal

The focus for this class was based on the research of Amy Cuddy as she describes it in her 2012 TED Talk. Check it out here.

 

One Billion Rising 5:19 Catherine Feeny
Beautiful (Radio Mix) 3:54 Audio Adrenaline
Just the Way You Are 3:41 Bruno Mars
Stronger (What Doesn’t Kill You) 3:42 Kelly Clarkson
Uptown Funk (feat. Bruno Mars) 4:31 Mark Ronson
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane
Roar 3:44 Katy Perry
Dog Days Are Over 3:41 Florence And The Machine
Shaking the Tree 6:26 Peter Gabriel / Youssou N’Dour
Phenomenal Woman 4:24 Ruthie Foster
Beautiful 4:06 India.Arie

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!

p5 prince guitarThis week was all about celebrating acac’s 30th anniversary (and the music of 1984) and Principle 5 which, as we discovered, is all about the Awesomeness of Awareness. You can rewire your brain and self-heal and generally tune more deeply into the instrument of your body by practicing awareness of physical sensation.

A couple of things that we played with in class were:
5 Stages of Self-Healing which you can do in just a little bit of time with big healing benefits; and
– Noticing how the language we use to talk about/think about the body makes a huge impact. Saying “my knee is hurt” is completely different than saying “my knee is healing.” Saying “I have a bad back” is completely different than saying “I have moderate pain and tightness in my lumbar spine.” Principle 5 invites us to sense and communicate the specifics of sensation vs. story or judgment.

I’ve been watching a boatload of TED talks lately (getting ready to coach one of the speakers at TEDx Charlottesville on November 14) and when I came across this one by one of the Olympic Champions of Mind Training, of course, I thought about how awareness is like that. Only without going onto a mountaintop for a decade and meditating for 12 hours a day.

Dance on. Shine on.

Susan sig

P.S. FOCUS POCUS MUSIC GIVE AWAY (MORE WAYS TO SCORE GREAT NIA MUSIC!): The offer is still good that I made in the Principle 2: Natural Time Post: email me (sjmnia@gmail.com) a picture of yourself wearing the 13-Moon Calendar color of the day (or wear the color to class and TELL me that you did it intentionally and didn’t just HAPPEN to) and I’ll send you (or hand it to you if you’re in Cville) a CD of official Nia music, either Sanjana or Dreamwalker or the Official Playlist for the Unofficial Guide! Another way to play: comment below (or on the Focus Pocus Facebook Page) about how you used Principle 5 in your life recently! I’m only announcing this here so only Focus Pocus readers are in on this! [And even though it sounds like a McDonald’s contest disclaimer: good in the US only (unless you want me to email you the tunes); limit one per person; while supplies last; void where prohibited.]

Monday, Sep 15, 2014, 1045am ~ The Unofficial Guide: Awareness

99 Luftballons 3:53 Nena
What’s Love Got To Do With It 3:48 Tina Turner
Dance Hall Days 3:59 Wang Chung
Cruel Summer 3:28 Bananarama
Glory Days 4:18 Bruce Springsteen
Caribbean Queen 4:05 Billy Ocean
Hungry Like the Wolf 3:25 Duran Duran
Talking In Your Sleep 3:58 The Romantics
Life During Wartime 5:53 Talking Heads
Footloose 3:48 Kenny Loggins
Let’s Go Crazy 4:39 Prince
The Power of Love 3:54 Huey Lewis & The News
Drive 3:54 The Cars
I Guess That’s Why They Call It The Blues 4:46 Elton John
Stuck On You 3:11 Lionel Richie

Tuesday, Sep 16, 2014, 9am ~ The Unofficial Guide: Awareness

99 Luftballons 3:53 Nena
What’s Love Got To Do With It 3:48 Tina Turner
Dance Hall Days 3:59 Wang Chung
Cruel Summer 3:28 Bananarama
Glory Days 4:18 Bruce Springsteen
Caribbean Queen 4:05 Billy Ocean
Hungry Like the Wolf 3:25 Duran Duran
Talking In Your Sleep 3:58 The Romantics
Life During Wartime 5:53 Talking Heads
Footloose 3:48 Kenny Loggins
Let’s Go Crazy 4:39 Prince
The Power of Love 3:54 Huey Lewis & The News
Drive 3:54 The Cars
I Guess That’s Why They Call It The Blues 4:46 Elton John
Stuck On You 3:11 Lionel Richie

Wednesday, Sep 17, 2014, 1055am ~ The Unofficial Guide: Awareness & Self-Healing

Healing Senses 8:27 Parijat
Marisi 6:33 Cantoma
Sol Tapado 3:52 Thievery Corporation
I Shall Be Free 6:13 Kid Beyond
Life During Wartime 5:53 Talking Heads
The Heart Of Rock & Roll 4:05 Huey Lewis & The News
Caribbean Queen 4:05 Billy Ocean
I Know 3:49 Dionne Farris
I Guess That’s Why They Call It The Blues 4:46 Elton John
Subtle Body 7:02 Wayne Jones

Thursday, Sep 18, 2014, 9am ~ The Unofficial Guide: Awareness & Self-Healing

Damascus 2:03 Conjure One Feat. Chemda
Center Of The Sun 5:01 Conjure One Feat. Poe
Tears From The Moon 4:18 Conjure One Feat. Sinéad O’ Connor
I’m In Heaven 7:05 Universal Funk
Love and Hope 4:24 Ozomatli
Freedom 2:50 Tyrone Wells
Hungry Like the Wolf 3:25 Duran Duran
Life During Wartime 5:53 Talking Heads
Footloose 3:48 Kenny Loggins
Karma Chameleon 3:52 Culture Club
The Power of Love 3:54 Huey Lewis & The News
Drive 3:54 The Cars
Easy Tonight 4:09 Five for Fighting
Subtle Body 7:02 Wayne Jones

Saturday, Sep 20, 2014, 9am ~ The Unofficial Guide: Awareness & Self-Healing

99 Luftballons 3:53 Nena
What’s Love Got To Do With It 3:48 Tina Turner
Dance Hall Days 3:59 Wang Chung
Cruel Summer 3:28 Bananarama
Glory Days 4:18 Bruce Springsteen
Caribbean Queen 4:05 Billy Ocean
Hungry Like the Wolf 3:25 Duran Duran
Talking In Your Sleep 3:58 The Romantics
Life During Wartime 5:53 Talking Heads
Footloose 3:48 Kenny Loggins
Let’s Go Crazy 4:39 Prince
(((The Power of Love 3:54 Huey Lewis & The News ~ playlist malfunction!)))
When Doves Cry 5:54 Prince
I Guess That’s Why They Call It The Blues 4:46 Elton John
Stuck On You 3:11 Lionel Richie

FALL NIA JAM at ACAC DOWNTOWN – Open to Everybody ~ Members and Non-members

Friday, September 26, 2014, 545-7pm, ACAC Downtown Group Exercise Studio
Susan, Kate and Kayde welcome fall with a grounding and energizing Jam that interweave three powerful Nia routines: Feeling, U, and Passion! All are welcome, please join us!

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!

secret to youth egret taking offWe’re onto something, friends: the expansion of range of motion in all realms increases youthfulness. Play with increasing range of motion in the body, in the mind, in the emotions…but I don’t suggest this lightly. It takes courage to stretch beyond the familiar mushy middle. It can feel awkward, scary, and even painful to find the strength to stretch past what we usually do. The problem is that the longer we spend in the mushy middle, the smaller that middle becomes. Do your best to be fearless but not reckless as you discover the (ever changing) sweet balance between challenge and healing.

Spirits soar when we make the courageous leap of expanding our range of motion.

I’d love to hear about where this takes you.

A couple of things…

If you’re interested in some continuing education, I am enjoying many of the talks in the series called The Neuroscience of Change created by Coaches Rising. In particular, I have enjoyed the talks by Amanda Blake, Lisa Wimberger, and Dan Siegel. All the talks are free and you can find them here. You don’t have to be a coach or know a single thing about neuroscience to learn from them (and you might notice, being the observant reader you are, that they illustrate many of the scientific underpinnings of the practice of Nia!).

And for those of you keeping track at home, I’m switching classes with Anne next week: she will teach my Monday, Aug 18 1045am class and I will teach both her 9am class on Friday, Aug 22 and Saturday, Aug 23. Come dance with us both!

Below is the music of the week of The Secret to Youth. EnJOY

Dance on. Shine on.

Susan sig

Monday, Aug 11, 2014, 1045am ~ The Secret to Youth (psst, it’s Range of Motion)

Passing Through 5:17 Bob Holroyd
A Different Space 8:43 Bob Holroyd
Moonsmith 5:50 Cantoma
May all Beings 6:27 EarthRise SoundSystem
Drumming Up a Storm 5:59 Bob Holroyd
African Drug [Original Tribal Mix] 6:02 Bob Holroyd
Samb Adagio 5:58 Safri Duo
Khalgi Stomp (Thievery Corporation Mix) 3:55 Transglobal Underground
The Sheer Weight of Memory 5:28 Bob Holroyd
Dark Waters 4:35 Bob Holroyd
Lavender Hill 4:33 Lex van Someren

Tuesday, Aug 12, 2014, 9am ~ The Secret to Youth (psst, it’s Range of Motion)

The Day After Everything Changed 4:30 Ellis Paul
Center Of The Sun 5:01 Conjure One Feat. Poe
Tears From The Moon 4:18 Conjure One Feat. Sinéad O’ Connor
May all Beings 6:27 EarthRise SoundSystem
Walk Into The Sun 5:21 Dirty Vegas
Take Me to the River 6:00 Talking Heads
The Brazilian 3:54 Dirty Vegas
Played A Live 6:46 Safri Duo
Give A Little Bit 3:36 The Goo Goo Dolls
Hallelujah (feat. Charlie Sexton) 4:16 Justin Timberlake & Matt Morris
Claire De Lune 4:53 Richard Clayderman

Wednesday, Aug 13, 2014, 1055am ~ The Secret to Youth (psst, it’s Range of Motion)

Éireann 5:10 Afro Celt Sound System
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Journeyman – AO 6:41 Bob Holroyd
Just the Way You Are 3:41 Bruno Mars
Stronger (What Doesn’t Kill You) 3:42 Kelly Clarkson
Break The Chain 4:32 Tena Clark
One Billion Hands 4:05 Lourds Lane
Jump Jive An’ Wail 2:56 Brian Setzer Orch
Never Coming Home 5:00 Sting
Salala (featuring Peter Gabriel) 3:24 Angelique Kidjo
High 4:04 James Blunt
First Impressions 4:08 Yo Yo Ma, Mark O’Connor, Edgar Meyer

Thursday, Aug 14, 2014, 9am ~ The Secret to Youth (psst, it’s Range of Motion)

Éireann 5:10 Afro Celt Sound System
Rafiki (Sidewalk Mix) 6:25 Bob Holroyd
Journeyman – AO 6:41 Bob Holroyd
Just the Way You Are 3:41 Bruno Mars
Stronger (What Doesn’t Kill You) 3:42 Kelly Clarkson
One Billion Hands 4:05 Lourds Lane
Born This Way 4:20 Lady Gaga
Life During Wartime 4:54 Talking Heads
Yahoo 7:33 Veeresh & The Humaniversity Sound
Sunshine 3:25 Schuyler Fisk
High 4:04 James Blunt
Bach: Cello Suite #4 In E Flat, BWV 1010 – 1. Sarabande 5:03 Yo-Yo Ma

WHITE BELT TRAINING IN RICHMOND SEPTEMBER 13

Nia Trainer, Stephanie Robinson-Abilon is leading a White Belt training in Richmond, Virginia. Check out the details here.

NIA TRAINER, JULIE WYLIE, COMING TO CHARLOTTESVILLE

We’re excited to support a weekend of classes and workshops with Nia Trainer, Julie Wylie now scheduled for September and a Nia White Belt early in 2015. 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.

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 are trainings planned in Richmond and Charlottesville (see above) 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

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