7 Tips for Beginning Nia

Laurie Bass, Nia dancer, teacher, somatic practitioner and yoga teacher writes about how to come to a Nia class.  This photo and article are from her website: Laurie Bass: Living Well

Nia’s way of getting fit, dancing barefoot, “like nobody’s watching” is a tune up for body, mind and spirit. If you are new to Nia, you may have noticed a very passionate community of movers around you. To put you at ease, here are 7 simple tips to maximize your experience as a beginning student:

1. Relax. Breath. Welcome to your practice. Enjoy being new to something. Start with smaller movements, allowing your body to adjust to moving the Nia way. Allow your breathing to support you. As you learn the steps, add range of motion and intensity when you feel ready.

2. Be in the moment. In Swahili, Nia means moving with purpose. Dedicate each moment to moving with the power, pleasure and purpose of being in your body – in the NOW. Minimize your inner critic, judge, or saboteur, maximize your sense of adventure.

3. Tune in. Always listen to your body. Allow Nia to move you from the inside-out toward pleasure, “body-based” sensations. If a move doesn’t feel right for you, tweak or adapt it – move smaller, slower or take fewer steps. Always move away from pain. Movement is medicine.

4. Start with your feet. Capture the rhythm of the feet and leg movements first, then slowly add the core, arms and hand motions. Keep your feet under hips and your joints “spring-loaded” to ease your knees. Over time, your body will learn the language of Nia, the language of the body and love the dynamics infused into the movement. 

5. Go Barefoot. Experience the 7000 nerve endings in your feet to help you move in safe and efficient ways from the ground up. While barefoot is best, you can wear shoes with a soft flexible sole for comfort or support for medical purposes. Moving barefoot develops foot strength and whole body balance.

6. Seek “Dynamic Ease.” Never force a motion. Avoid getting breathless or fatigued. Move within your own comfort zone. Move with energy efficiency.

7. Express Yourself. This is your dance. Express your own unique rhythm and body language within the moves. Be jazzy, luscious, lyrical, snappy or sensual. Most of all, be yourself and have fun.

Visit the class finder at NiaNow.com to begin your journey!

Laurie is a creative mover, athlete, artist, yogi, somatic educator, wellness coach and member of the Nia Training Faculty. She is a teacher-trainer of the Nia White Belt and Nia 5 Stages programs. Her collegiate education includes degrees in Mathematics and Psychology from Pacific University. Laurie lives near Portland, Oregon, home to the international headquarters for the Nia Technique where she teaches classes, workshops and holds trainings both locally at StudioNia, home to Nia international headquarter in Portland and global, traveling to Australia, New Zealand and Europe.

 

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The Holiday Adventures of Oreo

The cat came over the mountain to see what she could see in 2005 when we went hiking in Phoenix, Arizona.

It appears that Oreo was bigger than life in 2004 when she went hiking with us on the Superior National Hiking Trail near Grand Marias, Minnesota.  She still holds that larger than life image in our minds.

In 2006, we traveled to Brazil to visit our friends, Mary Boutain and Colleen Haas.  Of course, Oreo was curious about the sights as well.

And once again, some would say that she was larger than life with these adventures.

Oreo stayed home in 2007, and Mary Lee and Bob hung out with her on the Christmas tree.  (Oh, and did you notice my name--yup, unofficially took back Mary Lee in 2007 and it has stuck ever since.  I was called Mary Lee when I was a little girl.  It makes me happy to use that name now.)

Bob and I took a vacation in the Porcupine Mountains in the Upper Peninsula of Michigan in 2010.  Oreo liked the view from up there.  (I can't remember what happened in 2008-2009.)

We had some fun biking adventures in the Trempealeau National Wildlife Refuge.  Oreo liked to sniff the air.  This was 2012 holiday greetings.

Kayaking became a very fun sport for us in 2013.  I won the kayak that I'm paddling at the Frozen River Film Festival.  Very lucky!

We were checking out the Redwoods in California.  Bob and I celebrated our 15th wedding anniversary in 2015--a crystal year.  We took in lots of ocean views.  And Oreo had to check out all the interesting smells.


Oreo took a really big adventure this summer and was gone for a day and a half.  We were not sure if we'd see her again.  Luckily, a kind woman took her to the Humane Society.  We had left a sign about Oreo missing and the kind people at the Humane Society cared for her until we could come.  She was on her last hours, and did not take in any more water or food.  She could not walk very well, and was panting and her breathing was labored.  When we took her to our vet, he recommended that we let her go.  And we chose to do that.  We buried Oreo on July 24, 2015.  I painted a memorial stone on her grave.  What a great cat; who was so very loved by all of us.

Thanksgiving Day 2015

I woke up today with a heart filled with gratitude.  I made a list of all the people, things, loves of my life that fill me with joy and with gratitude.

Here's a poem by George Bernard Shaw that shines on how I want my life lived:

This is the true joy in life—that being used for 

a purpose recognized by yourself as a mighty one.

That being a force of nature, instead of a feverish, 

selfish little clod of ailments and grievances complaining 

that the world will not devote itself to making you happy.

I am of the opinion that my life belongs to the whole community 

and as long as I live it is my privilege to do for it whatever I can. 

I want to be thoroughly used up when I die. For the harder I work 

the more I live.

I rejoice in life for its own sake. Life is no brief candle to me. 

It’s a sort of splendid torch which I’ve got to hold up for the moment 

and I want to make it burn as brightly as possible before handing it 

on to future generations.

— George Bernard Shaw 

Happy Thanksgiving Day to all.  It is good to have a day to give thanks.

 

Ofrendas--Celebrating Life

My art students in 4th and 5th Grades created an Ofrenda to celebrate a loved one—person or pet—who has passed away.  Ofrenda creating is part of a Mexican tradition called the Days of the Dead celebrated November 1-3.  During this happy celebration, Mexican people celebrate those who have passed away.  They celebrate with music, dancing and special foods.  They tell stories of their loved ones.   

The fourth and fifth grade students learned about the Days of the Dead and talked with their families about those who have lived before.  Many students do not know anyone who has died; they learned about great grandparents and the stories about them.  They began with collecting stories and mementos and then artfully put them in a small box.

Brooke's Ofrenda is celebrating her cat, Hazel.

 

Colin created his Ofrenda to celebrate his fish, Fluffy.  He is just beginning in this photo.

 Landon created his about his grandfather and added jewels to the top.

Elena working with clay.

Julia's Ofrenda is about Smilely Kylie.

Smiley Kylie

Kylie was very happy and always smiling.  My connection with  Kylie is that she was my second cousin.  She lived in a very calm spot in Winona.  I liked that she was always smiling through her not so in awe life.  Her best thing that she did through her whole life was smile and laugh. .  So this was Kylie's awesome life!

 Clarice talked to her Dad to get some more information about a beloved dog, Dixie.

"My dad said that she was one-in-a million.  We lived in a green house in the country when she was still alive.  She did not bite us, she was also very funny.   She ran behind the four wheeler.  We played together."

Some of the children had only one precious picture that they carefully brought to school and I scanned to allow them to use a copy on the ofrenda and return the original back to them for safe keeping.  Some of the students used clay to create some items.  Jocelyn's grandmother liked to sit in a purple chair and knit.

"My Grandma, Sarah was 73 when she died on 9/2013.  She died of a cancer. She died when I was camping with Macy.  I am connected to my Grandma because she was sort of the center of my family.  My Grandma lived with my Grandpa in Winona, Minnesota.  Their house is very old.  I like my Grandma because she was nice, creative, sweet.  My Grandma used to knit stuff for everyone in my family and baked food for everyone."  
by Jocelyn

An exhibit of all the Ofrendas is currently in the Ridgeway Community School Library through November 20th. The photographs only show a limited reflection of the work of the children.  Seeing them personally is worth a visit.

To see more artwork of the children of Ridgeway Community School, go to Artsonia.
 

Oreo's Memorial Stone

Today, I got her name, Oreo painted on her memorial stone.

                                          Oreo
                                          Beloved Kitty of Mary Lee, Bob & Amaliya
                                          July 1995 - July 24, 2015

 

The stone had been place on July 24, 2015 and I'd written out what I wanted to paint on the stone.  It was the right day to paint all of it on the stone today.

 

 

The stone surface was irregular and the painted letters look child like.  It makes me happy to have painted it in her honor.  She was such a special cat.

 

 

Her grave is located on the east side of our house.  Many cats in the neighborhood come around and pay their respects.

 

 

May you rest in peace, my dear kitty girl, Oreo.  You're good energy is around us always.

 

Autumn Light

The leaves are just turning in our beautiful Winona area.  I was on campus at Winona State University  last evening and the light shining on half of the Performing Arts Center was quite amazing.

 

This Poem Belongs To You

This poem
    belongs to you
        and is already finished,

it was begun years ago
         and I put it away

knowing it would come 
     into the world
       in its own time.

In fact
you have already read it,
     and closing the pages of the book,

you are now abandoning the projects
  of the day and putting on
    your shoes and coat
         to take a walk.

It has been long years 
   since you felt like this.

You have remembered 
  what I remembered 
     when I first began to write.

David Whyte

from The House of Belonging
        Poems by David Whyte


Let's meditate for a moment on all the good in life.  I wish you peace on this day.