5 Star Review from FireFly Yoga

Thank you FireFly Yoga for the fabulous 5 Star Google Review. Ratings and reviews are an important integral part of a businesses success these days, we really appreciate how you took time to share. AND how very deeply touching for Helen and Joe for you to take the time to personalize and share how you feel

“Soma is our FAVORITE retreat spot in Texas. The location is perfect, rooms fit a variety of needs and budgets, you couldn’t ask for better amenities, and good luck finding a better yoga space at a retreat center in Texas with everything I just mentioned.

But…

The absolute best part of this location are the hosts, Helen and Joe. The hospitality is first class. From Joe’s delicious, healthy cuisine to Helen’s attention to detail on all the things. And on top of all of that, they are such just genuinely good people. Everyone in our community just loves them and can’t wait to get back and hang out with them.

We rented Soma Ranch the first time thinking it would be a nice little spot for a yoga retreat, but we just booked it for the third time because these two make everything so easy and amazing! If you’re thinking about hosting a retreat here, booking a little family trip, a girls weekend or attending one of the events held there… I would HIGHLY recommend. Five stars isn’t enough.”

— FireFly Yoga ~ Central Texas https://firefly-yoga-studio.com

Pumpkin decoration workshop at Soma Ranch Studio during FireFly Yoga Fall Retreat

Day Retreat at Soma Ranch

Thank you Michelle Carruthers for bringing your Real Estate Team to Soma Ranch for a Day retreat. We loved sharing the amenities with you and appreciate how you joined us us for our monthly Community Cuppa.

We enjoyed getting to know you. Appreciate how you joined us for lunch and shared how Soma was exactly the “medicine” and retreat you needed after a fabulous yet “full on” Realtor’s conference. We are also in gratitude for what you do to keep the pace of helping people find homes of their dreams.

Great to see how y’all hung out in the pool, enjoyed the sauna and even “all y’all” took the plunge (literally) with our Cold Plunge GOOD JOB!!!

You are a wonderful reminder for us (and hopefully those reading this blog) of the importance to escape, retreat, experience something new and to simply get together as a team outside of the usual work environment.

Soma News

Love is the Smile of 2 Hearts

l'amour est le sourire de deux coeurs

Emily Jane at Cuppa, now returning to her “home” State.

Howdy!

Here in Montgomery we survived historic floods last week. Our prayers go out to our many, less fortunate, neighbors, who are navigating recovery from their flooded. homes

Please continue Prayers for Chris Disser, who has returned home with her new kidney today after being at Mayo Clinic for 3 weeks.

Our May 30 day Movement challenge is full of creativity and community. We love how this program continues to flourish.

Helen is teaching Saturday morning with the Nia 5 Stages class “Pain & Pleasure” and Helen’s “simple kata formula” with the Nia Routine “Resilience” We will focus on messages from the body through pain and pleasure and how to build, develop and celebrate Resilience. We successfully complete our Nia Blue Belt (May 2 - 9). thank you everyone who dropped in for classes, day retreats and dropping in for some sessions.

Our Monday, May 6 Cuppa was especially emotional in many ways, celebrating the Good News of Chis’ return, welcoming a team of local real estate agents and saying Farewell (NOT!) to Emily Jane (who has danced with Helen for 26 years).

Be liquid, Stay dry

Be well, with love from

Helen, Joe, the team and all the fond 4 legged friends at Soma.

Farewell Emily Jane

Helen and Emily Jane: Acknowledging a fabulous life long friendship…. To Be Continued…

I don’t know where to start with regards Emily Jane.

• How do I describe a special relationship I’ve had with someone for 26 years.

• How can i express my gratitude for someone who has shown up in my classes (Houston and then Montgomery Texas) and in my life, for 26 years?

• How would I begin to describe Emily Jane’s integral part in our Monthly Cuppa Community gatherings at Soma Ranch?

One of the things I adore about Emily Jane is her presence at our monthly St Jude Cuppas. She has a gift for wrapping up our meaningful shares, connections and conversations with the most warm, nourishing and inclusive group prayers (open to all, no matter what their religion = a gift)

A fond memory I have is when Emily asked me to hold space for an event to honor her deceased mother. This was in my early days, one of the first ever “hold space” for something way beyond a regular Nia Fitness Class. I think this is the moment when I realized

1. my relationship with Emily is way more than “a student who comes to class” and

2. my profession is “way more than teaching a Nia mind-body fitness class”

I’m in awe of this wonderful women who has been in my life, through her marriage, the birth of her 3 children, her moving from Houston to Prague to Woodlands and now to Carolina. And how we have, and will, keep in touch no matter what.

I love you Emily Jane to the moon and back. Maybe we are finally both at a place in our lives where we can plan a hiking vacation together staying in a beautiful cabin. Hey! how about “hikers cabin in the foot hills of the Olympic National Park”! (yes, we already have this plan in the works)

Beyond this, for now, I am in deep gratitude and lost for words.

Thank you Monthly Cuppas for St Jude

Our monthly “Community Cuppa” was a wonderful time for connection, conversation and support. Thank you Cynthia, Diana, Susanna, Emily Jane, Kay, Peggy, JoAnn, Kellie, Ann, Kathy and Real Estate Team Michelle Caruthers, Laura Abokhair, Shawn Millhausen and Windy Kerr from Premier Home & Land Group

This was a bitter sweet gathering:

• celebrating good news: Chris (regular attendee) will be coming home to Montgomery with her new kidney on Friday

• welcoming Michelle and her team to Soma and our monthly cuppa

• saying fair well to Emily Jane (who has attended monthly cuppa almost every month for several years) who is returning to her roots in South Carolina.

This event is a fundraiser for our ““Soma Charity Partner”. All donations collected go towards St. Jude. We raised $35 and even (4.50 Euro!) our 2024 fundraiser and we are 11% there with a total of $592!

2024 Fundraiser Campaign

Please continue your prayers for Chris (most front, center) she is returning from Mayo Clinic with a new kidney this weekend. We look forward to hopefully posting our next cuppa with her upfront and center (wrapped by us) in the June Cuppa photo….

Our next “Monthly Cuppa” is Monday, June 3rd.

https://www.somaranch.com/jude

Every dollar donated to St. Jude Children's Research Hospital counts! Take a look at some of the possibilities that your effort could provide to the kids and families of St. Jude.

• Infant Care Supplies for 10 Babies: $50
  These supplies help parents and nurses care for babies in treatment and include items like diapers, baby bottles, sippy cups, pacifiers, footies and heel warmers.

• Wagon: $70
  Wagons can make traveling through the halls of St. Jude easier for parents and more fun for a young child.

• Parties to celebrate birthdays, holidays and "coming off chemo": $75
  St. Jude provides parties, decorations, cakes and more to keep spirits high during the holidays and to celebrate special occasions like birthdays and a child's completion of chemotherapy treatment.

• Creative Toys: $100
  Play is an essential part of every child's life, and it's important for the children to have fun as often as possible. At St. Jude, colorful, toy-filled play areas are just as plentiful as exam rooms.

• Delicious Meals: $210
  St. Jude provides meal cards so that patients and families can enjoy the comfort and convenience of good, nutritious meals in the Kay Kafe, our cafeteria.

• One Day of Oxygen: $447
  Oxygen is key to keeping the immune system strong. A gift of oxygen can help a young body thrive and help fight cancer at the cellular level.

• Child-sized Wheelchairs: $700
  These special wheelchairs help children move easily through St. Jude.

• Airfare for a parent and child: $1,000 Average
  For a patient referred to St. Jude, the hospital covers the cost of airfare for a child and one parent or guardian.

2023 Fundraiser Campaign

Congratulations Nia Blue Belts

Wow! what an amazing week at Soma Ranch with 3 wonderful women from around the country (and Canada!), plus, someone who attended via zoom! We came together and co- created magic.

We danced, explored, learned, shared, laughed AND LAUGHED a lot! A lovely reminder of how when we stay light, engaged and curious deep work and self discovery can evolve with minimum frustration/pain and maximum fascination/pleasure.

Folks arrived safely, Wednesday afternoon, despite the epic floods in our area!

Something wonderfully confirming sings inside of me when I set up the studio for the first night “yes! this is why we’re here!”. Sitting around the Soma Dining Room table on the first night, hearing where folks are from and learning a little more about each other, is a lovely way to get to know each other.

The studio “community social” room (fondly called the LOVE room) lends itself well to some of the Nia Blue Belt Sessions (like the Power of 2 ~ Communication). The studio “dance” room (fondly called the JOY room) bring wonderful light, awesome sound and sparkling sprung birch wood floor.

As Joe says “people eat with their eyes” we had some lovely food as art. May 5th was celebrated with a “Mexican Fiesta” meal, including decorations, hats, music and dessert to compliment the feast with a theme.

There were many meaningful conversations and great giggles experienced. Lovely memories created as we enjoyed the breeze, perfect temperature and beautiful nature sounds, undercover outdoors.

We enjoyed conversations around the dining table and HYBRID (simultaneous in person and online) Nia Classes. Kelly visited from Fort Worth and Peggy popped over from The Woodlands. We love how folks who return to revisit a Nia Belt training bring a wonderful added layer that enhances the experience for all.

Teaching “Fun Friday” (where the class brings the moves, I, Helen, bring the moves and together we co-create magical experience) was extra special with all the Nia Blue Belt participants dancing with me in the studio! Our Graduation lunch party was fun with Joe creating food with the Nia and Soma Ranch logo, sparkling (non alcoholic) fizzy bubbly in our “wedding flutes”.

Body Awarness: Pain + Pleasure Resilience

We'd be thrilled if you'd like to join us ONLINE or via our 24HR recording this Saturday. We will connect with Pain, Pleasure and Resilience, to explore how to reduce (and thank) pain, increase Pleasure and enJoyment, with healing, movement, dance and wonderful community connection/conversation.

The Nia 5 Stages lesson at 8:45am CT is Body Awareness: Pain + Pleasure. We continue this lesson, as our focus, into an adapted “Resilience” Nia class experience at 10am CT. Helen will bring her “simple kata formula” to provide space for somatic, body centered movement, awareness and creativity

Key themes/concepts for these classes include:

• The voice of the body is sensation.

• The voice of pleasure is a sensation that says, “This feels good. This feels better!”

• The voice of pain is a sensation that says, “This doesn’t feel good; let’s change what we’re doing.”

Zoom Link is the same as usual, whenever you Sign Up for a class the link is sent to you automatically.

When you sign up for a class you are automatically sent the Zoom link for class. The link is the same each week.

Re Silence to Resilience

How would you define resilience?

I (Helen Terry) was recently asked this question in a fascinating 30 minute session with Nina Khoo. an amazing coach who specializes in guiding Sensitive Women Leaders. I appreciated the question and my time with Nina and feel inspired to share a little of my answer/process here… Welcome to a mini taster of the world inside my brain…..

Helen Terry “Welcome to a Taster of the World in my Brain”

My brain loves to break things down, build things up, turn stuff around, jumble words, even create new ones, read upside down and backwards!

I see Resilience as Re Silence.

When I am in a difficult situation, experiencing challenges, feeling threatened, in some kind of significant source of stress (and sometimes “all of the above”) one of my “go to” strategies is to return to silence.

That is I “Re Silence” myself and check in with my body and breath. The “Re Silence” begins the process of re-building discombobulated self to re-find equilibrium, sometimes bounce back (and other times hang out facedown in the arena - thank you Brene Brown), recover, navigate the setbacks to ultimately emerge stronger and more capable as a result of the process.

I name my felt sense of this centering process my “Re Silence” and, in the privacy of my own brain, often the whisper of my breath and sometimes the exclamation of my voice as I run, I pulse and repeat my code word “Re Silence” until I return to, and my code word shifts into, “resilience” as my mantra. I see my centered “i” return, the broken pieces mend and some how the fragmented parts of me come back together, stronger and wiser, back into “Resilience”

“re·sil·ience
/rəˈzilēəns/
noun
1.
the capacity to withstand or to recover quickly from difficulties; toughness.
”the remarkable resilience of so many institutions”
2.
the ability of a substance or object to spring back into shape; elasticity.
”nylon is excellent in wearability and resilience””

— Oxford Dictionary

Helen Terry “look back with smiles and no regrets”

This poem aligns with my belief and attitude that, although there are many things beyond my control, like I can’t always prevent “bad” things from happening to me, what is within my control is how I deal with them, and to do my best to do so in a “good” way. At least a way that, I can look back without regrets, enhanced appreciation for growth and a sense of fulfillment towards my desire to bring integrity and kindness to the world.

“‘If—’.

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise …”

— Rudyard Kipling

Meet Nina:

When I discovered I was an HSP, I felt as if I’d finally been given the right user manual for me.

Lightbulbs went off in my mind & everything started to make sense. Even though I had a degree in Psychology, spent years studying Neuro Linguistic Programming, Shamanism & other personal development modalities, I had intuitively felt there was something missing. Recognising I was an HSP was the missing piece of the puzzle.

I finally understood why:

• years working in the technology department of a global investment bank left my soul feeling destroyed & nearly led to burn-out

• the early years of becoming a mother were a blur of sleep deprivation & feelings of inadequacy

• others sometimes struggled to see what I did

Saturday Morning Sensationally Bloom with Helen

Saturday 5/3/24 Helen Terry is teaching both the 8:45am Nia 5 Stages class and the 10:00am class.

Introducing our May Challenge of “Dancing Through Life”. We will focus on Sensation Science, specifically exploring how the body works, communicated and co-operates. And how we can move our body’s way (the current design and function of our body): through systemic movement. After 5 stages lesson Helen will continue the focus into the 10:00am movement experience with one of the latest Nia Routines “Bloom”. Come experiment, express and evolve with us.

Nia 5 STAGES

FOCUS: Sensation Scientist (Lesson B02)

10am Class: Bloom

FOCUS: The Body’s Way, Our Body’s Way

INTENT: To have a felt sense of exploration of body anatomy through movement.

ROUTINE: Helen Terry’s version of Bloom…

In this class, you will:

• Sense your spine by integrating it with the movements

• Develop strength and confidence from the inside out

• Enhance your physical conditioning and self-healing by moving Your Body’s Way

This class is perfect for students of all levels and abilities - from beginners to beyond!

“Becoming a Sensation Scientist means to use
sensation as a research tool – and what you’re
researching is how to live in your body and how to
live your life using sensation to enhance your well-
being”

— 5 Stages

Helen Terry 8:45am + 10:00am (CT)

Triple HYBRID classes = 3 great choices:

1. In person at Soma Ranch

2. Online via Zoom and/or

3. Enjoy a 24 hour replay

Usual Class Rates apply: Drop in for $15, buy a class pass or consider signing up for the 30 Day Challenge 30 classes, 30 days $99 and receive the class as part of your package!

This movement experience is suitable for beginners and people of all different fitness backgrounds.

In the Nia 5 Stages, you are invited to a place of sensitivity that enables you to observe and release the sensation of stress and embrace the sensations of Dynamic Ease, Pleasure, and comfort. Beginning with the Nia 5 Stages class, which most often is described as a luxurious healing hour of setting the focus for the 10am movement experience that follows.

When you sign up for a class you are automatically sent the Zoom link for class. You can also find links for class at the top of our private Facebook Group, in “Featured": https://www.facebook.com/groups/helenterry

You are welcome to attend either class. And, when you’re able to attend both classes, something magic happens! The entire Nia 5 stages class is like a rich 60 minute introduction to the 10am Nia class, a beautiful compliment and super preparation.

In this gentle, self discovering, potentially healing Nia 5 stages experience

• your body gets to settle into and taste the Nia class focus

• your mind can learn new and novel information,

• your heart may open to receive more with fascination up and frustration down

• your spirit could be tickled and curious to experience more

“We look at anatomy
to see how the body or body part is positioned,
then we sense it in our own bodies.”

— Nia 5 Stages

Soma News

Look who came to Soma this week.

Tortoises are also known for their resilience, patience, and steady pace, which can remind us of the importance of taking things one step at a time.

Howdy!

Welcome to May, we hope you are safe and dry. Here in Montgomery we are experiencing historic floods. Yesterday morning our rain gage was over flowing! we received more than 5 inches of rain in a few hours! Fortunately all animals and buildings are fairing well and the trees and grass appear very happy

Please continue Prayers for Chris Disser, who received her new kidney at the Mayo Clinic 2 weeks ago.

Kicking off our May 30 day Movement challenge Irene taught the most AMAZING Feldenkrais class, I stepped in with very sore feet, I stepped out with lightness and ease!

Helen is teaching Saturday morning with the Nia 5 Stages class “Sensation Scientist” and the Nia Routine “Bloom” We will focus on Sensation Science, exploring how the body works, communicates and co-operates.

We have begun the Nia Blue Belt (May 2 - 9). let us know if you’d like to pop in for a class, day retreat or join us for a lovely retreat.

Now’s a perfect time to sign up for our May 30 day “dance through life” challenge. And save the date, our next Cuppa is Monday, May 6, hope you can join us.

Be liquid, Stay dry

Be well, with love from

Helen, Joe, the team and all the fond 4 legged friends at Soma.

Look who came to Soma this week

At the end of a meaningful call with someone who is needing healing, Helen stepped out and found this lovely guest…

“Tortoises are also known for their resilience, patience, and steady pace, which can remind us of the importance of taking things one step at a time.”

— Wiki

The tortoise is a symbol of wisdom, knowledge, and longevity, and can also represent water, the moon, the Earth, time, immortality, and fertility. Tortoises are also known for their resilience, patience, and steady pace, which can remind us of the importance of taking things one step at a time. Their ability to withdraw into their shell can also teach us about self-protection and boundaries, and the importance of finding solace within ourselves.

Smooth Blue Monkey Invitation

Helen Shares about our upcoming Fun Friday "Blue Monkey" class. This is where the class participants bring song requests. Helen creates the moves "on the fly" Together we co-create magic. The theme is Smooth. You're invited to provide a song request for the mix. email helen@somaranch.com your song request. Make a request and you get to come to class for FREE!!

Welcome to May We Dance Through Life

As we begin another 30 day challenge our theme for the month is Somatic Awareness and how we May Dance Through Life. Here Helen introduces the month, provides an over view of the simple kata formulat, shares why this is beneficial for both someone new to movement and to an experienced mover/dancer. At the end of the clip Helen shares an invite to our Fun Friday Blue Monkey experience. You're invited to participate, let us know a song you like that has something to do with "smooth"

Feldenkrais® Intro Taster Class

I’m amazed by the transformative power of a 30-minute class of Feldenkrais with Irene. The simple act of lying on the floor and engaging in minimal movements with what seems like undetectable effort has brought about incredible healing and ease to my body. The subtle yet intentional practices taught in this short class have made a significant difference in how I feel physically and mentally. The focus on gentle movements and breath work has helped me release tension, improve my flexibility, and cultivate a sense of deep relaxation. The profound impact of such a brief session has truly impressed upon me the value of taking time for self-care and mindfulness.

Irene Pasternack kicked off our monthly challenge with the most perfect Feldenkrais class. You can enjoy the recording of this class when you sign up for our monthly challenge. Or click the link below to purchase the recording.

sale

Feldenkrais® Intro Drop In Taster Class

Sale Price:$15.00 Original Price:$20.00

8am Feldenkrais Intro 30 Min Sample with Irene

This First Wednesday of the Month, (8am Central) we’ll use gentle and playful Feldenkrais® explorations to improve your movement so that your bones support you and you counterbalance yourself to feel graceful and light as a feather as you transition.

Once you have registered for the drop in class, check your email inbox. You will automatically be sent the Zoom Link for class.

Add To Cart

May Challenge to "Dance Through Life"

sale

Sale Price:$99.00 Original Price:$120.00

Each month for 2024 we feature a New Fun Challenge (See full list below).

For the month of May welcome to our focus of "Awareness"

Focus: Pay Attention to Body (Somatic Consciousness)

Intent: “Dance Through Life”

Sign up: www.somaranch.com/booking/challenge

All 30 classes are provided online via Zoom.

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

How to be able to move, feel vibrant, healthy and well consciously, through paying attention to the language of our body, sensation and encouraged to dance through life (on and off the dance floor)

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/challenge

When you sign up for the May 30 day challenge by April 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

The May Challenge “Dancing Through Life” is all about conscious awareness of the body, through paying attention, particularly to the body through Sensation. Providing you with classes that provide exploration of

1. Sensation ~ The Language of the Body

2. Pay attention ~ investment to reap reward:

3. Reduce Injury - Enhance Performance

4. Dancing Through Life

5. Living Meditation

6. Life as Art

Some class Foci will explore the essentials of Body Somatic Awareness, for example

• Sense the 3 layers of somatic awareness: Skin, Bones, Soft Connective Tissue

• Sense the spaces in between

• Sense temperature, texture and weight/pressure

Other classes will explore duality and contrast between core principles, for example.

• sense the contrast of movement and stillness, steps and stances, with the intent to receive a felt sense of dancing through life and living meditation

• Sense the relationship sensations in to out, out to in and within to within.

• Sense the duality play between body awareness to reduce injury and enhance performance

sale

30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

Join our ONLINE 30 day Soma class “CHALLENGE” for only $99

• Receive a gift certificate; “30 Day Challenge with Helen & Friends” to give to anyone new to the program. (WHEN YOU REGISTER BY 28th of the PREVIOUS MONTH)

• Receive LIVE classes + Enjoy 24 hour replays

• 30 classes (Nia, 52 Moves, Feldenkrais, Moving to Heal, Ageless Grace)

• 3 x 30 min 8am Classes + 3 x 60 min 10am classes a week (US Central Time)

• 1 Weekly Nia 5 stages healing class

• Great Beginners Introduction to Nia

• Feel supported and stay motivated

• Learn more about Nia

• Learn the 52 moves of Nia

• Learn about Nia 5 stages

• Experience Feldenkrais Method

• Experience Ageless Grace

• Receive information about anatomy

• Develop a healthy regular practice

• Meet people from all over the world!

• Be part of a fabulous community

• Connect, cheer and encourage

• Supportive Private Facebook Group.

• Adapt to Your Body’s Way and Life

• Learn about The Body’s Way

• Combine LIVE class + 24 hour replays

• Sustain Fantastic Somatic Movement every day for 30 days!

Options:

Select Options AprilMayJuneJulyAugustSeptemberOctoberNovemberDecember

April May June July August September October November December

BUY NOW

Welcome to Sensational May

Beautiful big blue skies at Soma Ranch. We’re thoroughly enjoying our wild flowers.

Howdy! Welcome to a Sensational Month

Our theme is Dancing Through Life. Class foci will include many creative ways to connect more deeply with your body, increase pleasure, decrease pain, enhance potential and reduce injury.

Wednesday we kick off the month with a very special invite: a sample taster of Feldenkrais with Irene at 8am, May 1, with a 3 day replay recording. (Usually these ONLINE Wednesday classes are exclusive to the 30 day challenge)

Helen is leading the Fun Friday “Blue Monkey” experience. Provide a song request and you get to experience the class for FREE!

We begin a Nia Blue Belt (May 2 - 8). LAST CALL if you’d like to join us either for a day retreat, the training, re-experience the course that focuses on Communication, Relationship and Intimacy or join us for a lovely retreat.

Enjoy additional POP UP Classes on Sunday: 10am Selfless with Helen and 5:00pm Soma Faith with Helen.

Now’s a perfect time to sign up for our May 30 day “dance through life” challenge. Our next Cuppa is Monday, May 6, hope you can join us.

Be well, with love from

Helen, Joe, the team and all the fond 4 legged friends at Soma.

Nia 5 Stages for May

5 Stages are a wonderful compliment to our other movement classes, including Nia, Ageless Grace and Feldenkrais. There are 52 Nia 5 Stages lessons. Each year we cover the entire curriculum, one every Saturday at 8:45am. Here’s the schedule for May:

Here’s the schedule for class for all of 2024.

“The Five Stages Training takes a focused look at Nia’s integrative movement practice based on 5 developmental stages of the human experience, from embryonic to walking. When incorporated, these five movement stages have the power to holistically facilitate optimal alignment as well as improve function and comfort in the body.”

— Nia Technique

Nia Selfless Lyrics

Here’s a taste of the moves and the words from one of the Nia Routines “Selfless”. You can experience the whole class on line at NiaOnDemand, live in a class at Soma Ranch or use the Nia Finder to find a Nia Teacher in your local area.

In class we’ve been thoroughly enjoying singing along to these beautiful and powerful songs. We encourage you to connect your voice with your movements for a fully embodied, expressive experience. Here’s the lyrics to help you along. They can also be used as excellent meditations, read at the beginning or the end of class or used as part of setting the focus and intent for your Nia class experience. Be well ;-)

2. THANK YOU FOR THIS DAY

• Thank you, I want to say thank you.

• "Cause I'm so grateful, so grateful. etc.

• Thank you for this day Spirit, Thank you for this day.

• This healing, this healing, This healing day.

• Thank you for this day Spirit, Thank you for this day.

• This beautiful, this beautiful, This beautiful day.

• Thank you for my friends Spirit, Thank you for my friends.

• My wonderful, my wonderful, My wonderful friends.

• I'm so grateful I want to just say "Thank you now, Thank you now……."

• Each and ev'ry day I'm gonna say, I'm gonna say it. Say it Thank you, Thank you

1. BREATHE

• I breathe in, I breathe out

• I take in, I give out

• I let love, I let go

• I release, I know.....

• I forgive, I receive

• I can feel, I believe

• I am healed, I am whole

• I release, I know...

Chorus: Breathe, Breathe...

• No need to push, no need to try

• No need to worry or question why

• Surrender, let go

• Release, and I know...

Chorus: Breathe, Breathe….

4. HEALED, WHOLE & HEALTHY

• I am healed whole and healthy

• I relax and visualize

• I am healed whole and healthy

• I am well I am well (repeat)

• I am healed whole and healthy

• I accept and I receive

• I am healed whole and healthy

• I am well I am well (as above)

• Angels are watching over me

  (as above)

• I’ve got love surrounding me

• all is well…..

3. GIFTS OF THE GODDESS

(Chorus):These are the gifts of the Goddess

Love, joy and peace

Gifts of the Goddess

Are you ready to receive? (Repeat)

Love? Are you ready?

Joy? Are you ready?

Peace? Are you ready?

Are you ready to receive? (Chorus)

(Last line:) I am ready to receive

Repeat with “I am ready…..” (Chorus)

Compassion, are you ready? (I am ready)

5. BLESSING TO THE WORLD

• You are the heart.

• You are the hands.

• You are the voice of Spirit on earth.

• And who you are, and all you do, is a blessing to the world. (Repeat 3)

(repeat with “WE” x2) (instrumental plays verse) (repeat with “I” x3)

• I am the heart. I am the hands. x2

• You are the heart. You are the hands. x2

• We are the heart. We are the hands. x2

Forgiveness, are you ready? (I am ready)

Laughter, are you ready?(I am ready)

I am ready to receive

Passion, are you ready? (I am ready)

Success, are you ready? (I am ready)

Abundance, are you ready? (Yes I am ready)

I am ready to receive (Chorus)

7. THE POWER OF WOMEN

• It's the power of women - United we stand

• We're making a difference when we join hands

• It's the power of women who will heal this world

• The power of women – the power of women…

1. It's the Goddess, it's the matriarch, it's the maiden, it's the crone

Every color, every race through the ages it's been shown

That women have compassion women show the way

To a world that's filled with peace and love let me hear you say

2. As we stand in this circle feeling our connection

We can feel the power move as we state our intention

To bring peace to this world and right all the wrongs

Joining now in sisterhood we lift our voice in song and sing

Tag: We got the power to change the world so what are we gonna do?

First we have to realize that it's up to me and you

Every single day I'm gonna take the time to pray

And spread some loving kindness to each person along my way

Whatcha gonna do with your power?

We are women of power!

6. LIGHTEN UP

• I was walkin' down the street I was feeling mighty fine

• 'Till I caught a glimpse in a window of my behind

• There was a jiggle and a wiggle that I'd never seen before

• And as I looked a little closer Oh my God I found more!

• I freaked out and I shrieked out "This has just ruined my day!"

• Till I heard a voice inside me say….

Chorus:

• 'Lighten Up - don't take it so seriously

• 'Lighten up - trust the mystery

• "Lighten Up...it doesn't matter anyway

• "Just enjoy your life and get out of your way - Lighten Up!"

• 2. So now I'm headed to a party to meet my friends

• I've got an outfit that's to diet for - Honey I am just the living end!

• But as i scope out the scene it's obvious to me

• that the money at this party is simply obscene

• They're talking about their mansions, their yachts, and dropping names

• in an instant I feel unworthy, small and ashamed.

• But as I try to make a beeline, slip out the back door

• I hear a voice inside me saying once more

Chorus

• 3. So now I'm looking in the mirror a new wrinkle has appeared

• Do I curse? Do I stress? It's the thing I most feared

• But then I remember my new mantra and I soon realize

• That I am perfect even with wrinkles and cellulite thighs

• I don't have to change a thing, struggle or try

• Cause my real beauty comes from deep inside…

Nia Routine Selfless Music

This Sunday 10am, at Soma Ranch, we’ll be enjoying the fabulous Nia routine “Selfless”.

Often great Nia playlists will have a selection of several different artists to provide a balanced landscape of sound from the variety of genres, keys and more. I enjoy how the Karen Drucker playlist is an exception to this rule.

Even though most of her music is “spiritual, faith based and uplifting” based, Karen Drucker provides excellent variations in tempo, style and genre. Karen’s splash of humor, with lines like “I’m am perfect even with wrinkles and cellulite thighs” in the jazzy song “Lighten up” provide surprise and delight to the sonic journey.

With the original playlist, from fellow Trainer Casey Bernstein, being a grand 16 song 1 hour and 11 minutes composition, to create a 60 minute Nia class some tracks needed to be eliminated and the playlist edited. Here’s my process:

1. eliminate some songs (I play with 3 strikes you’re out!) - after listening/dancing/playing with Trigger 3 times I choose to take it out. AND I hear from fellow Nia teachers some find this to be their favorite.

2. identify strong YES! songs (Breath, Thank you, Lighten Up, Power of Women)

3. mix up the playlist several classes in a row identify the “clicks” (Gifts, Healed, Blessing)

4. leave the ones who didn’t make the “A list”, play them at them before and after classes (as participants arrive and leave, keep them unclicked yet available for special occasions (“Ho’oponopono” - a visiting Nia Belt’s favorite word, “Dropping Down” when facilitating a Nia Brown Belt training etc.)

Technical NOTES:

Know the length of selected songs within a long playlist:

• Highlight the tracks within a playlist to get the length of selected songs

Playlist organization:

• Folders NR = Nia Routine G=Group HT at end for a HT edited list:

Examples of playlist organization:

1. NR/G/SelflessHT = Nia Routine, Group, Selfless HT version

2. NR/D/Opal = Nia Routine, Debbie, Opal

3. NR/C/ZAliveAO = Nia Routine, Carlos, “ZMix” Alive + AO

4. NR/J/1910Blue = Nia Routine, Jam, Nia Blue Belts October 2019

Free Blue Monkey

Make a song request for our 1st Friday May Blue Monkey class and you get to come to class as our guest! that’s right.. all you need do is make a song suggestion around the theme “Smooth”.

• Could be a song with the word smooth in the title or the song,

• Could be a song that you think sounds smooth… really, the sky’s the limit!

For example Helen chose “American Honey”

A “Blue Monkey” class is where

1. class participants bring the song requests.

2. The teacher comes up with the moves “on the fly” and

3. together we co-create a magical, very fun, experience.

We’d love you to join us for the LIVE ONLINE improvisational experience.

Email info@somaranch.com with your song request and you’ll receive the link for class.

Or join our 30 day challenge and you’ll receive all 30 classes!