This morning we reached our goal of 10 folks in our 10am Nia class. This goal was set in January. Prayers are being answered and we are super excited to witness our local community blossom. With the upcoming White Belt and Blue Electric Storm retreat we have lots of extra 10am classes and special events. Super excited to see what our attendance will be by the end of the month. Setting the goal for 20!
Nia White Belt
Our next Nia White Belt training is July 12 - 18. With ladies coming from all over the country to deepen their Nia practice.
The foundation of Nia trainings is the White Belt Intensive, which focuses on physical sensation, body awareness, and self-knowledge.
Check out Public Classes during White Belt
10am Nia Classes at Soma Ranch
Our classes are growing and the local community is blossoming! With this increased interest (and the upcoming Nia White belt and BES retreat) we've expanded our class schedule for July.
10am Nia continues (as usual) Every Monday and Thursday, and lots of extra days and special events (see below). All classes are $15 drop in or $40 for 4. Show up! no pre-registration required. A text to 832-567-4550 makes Helen smile with anticipation.
- Monday, July 3
- Thursday, July 6
- Monday, July 10
- Thursday, July 13
- Friday, July 14
- Saturday, July 15
- Sunday, July 16
- Monday, July 17
- Tuesday, July 18
- Thursday, July 20
- Monday, July 24
- Tuesday, July 25
- Wednesday, July 26 (PMS)
Evening Classes/Special Events:
- Friday, July 14 6:00pm Nia in the Pool!
- Saturday, July 15 7:30pm Mask & the Mirror
- Sunday, July 16 6:00pm Praise Move and Sweat
- Monday, July 24 7:30pm Chakra Movement Meditation
- Tuesday, July 25 7:30pm Dark Side of the Moon
- Wednesday, July 26 10:00am Praise Move Sweat
Soma Sauna House!
Soma Ranch has a new addition, thanks to the amazing talents of Soma Ranch co-owner, Joe Terry. The well house is converted into a wonderful sauna sanctuary. Enjoy lovely views while detoxing in the far infra red waves. The lap pool is only a short skip and a jump away. Recommended recipe for relaxation & detox:
- unwind in the sauna,
- dive into the sparkling pool,
- relax in a hammock under the tree,
- drink essential oil infused alkaline water
- slip into mineral therapeutic hot tub,
- lounge by pool, listening to the birds,
- REPEAT!
Congrats Budapest Nia White Belts
Congratulations to Nia White Belt graduates. An amazing group of women came together and magic happened. Enjoy this slide show which captures many memorable moments.
Best thing to do after a long flight
Michele Keyes (UK Nia Black Belt) lives near Heathrow airport. We've got quite a routine working... she picks me up when I arrive in London around 7:30am. We share lots of giggles, and catch up, in the car.
A swift delicious smoothie at their home, refreshed and ready for teaching a 9:00am Nia class! My mum and dad enjoy class then take me home!
I find teaching a class to be the best thing to do after a long flight. My Mind and Body sync into the new time zone with ease. I'll be back Monday August 7, hope to see you on the dance floor! Sign me UP!
If you want to know stillness move until you are unmoved by it!
I was deeply touched, first by a dance performance by Tate McRae, and again when choosing to transcribe the words shared by John Butler in an interview by Iain McNay. (it's the voice over in the dance performance). As we step into this Memorial Weekend I invite you to entertain stillness, engage presence of mind to truly BE in the experience and have an extraordinary time. Find things to do that engage you completely for sustained periods so your ability to be there, just be there, starts to return. If you're near Houston/Montgomery I can help this happen! Come dance!
I run, I swim laps, and appreciate the level of stillness created in my mind from the endless monotony of these activities.
I also LOVE how the multi skilled task, of teaching a Nia class, demands I must go to an intensely silent place in my mind. The experience feels like I'm at the center of a whirling storm of senses, thoughts and feelings. I'm in a silent still place with the constant flow of potentially distracting random, unique things occurring constantly (music, moves, ideas, people, expression, noises, memories, nervousness), a well of inspiration I can draw from at any time without feeling the necessity, or desire, to "attach" at any time. It's a fabulous "vacation of presence" for an hour and I'm rather addicted!
Transcript from "Stillness - dance performance"
"When you find yourself deeply absorbed in just doing something, whether it is making an airfix model or painting a picture, whatever it is, see if you can see the really moving part of the experience is when you are so absorbed with it, for a moment you loose all sense of yourself.
The other thing is because we feel so unsettled, if we did have the space, we need distraction to draw us out of how we actually feel... so the point is.... One thing is to create space by bringing less into our lives so we have more space to enter into things. And the other is to settle ourselves enough so we can actually enjoy being there in the experience… All the stress, agitation, tension we feel, shaking in the heart, the tension in our nerves from being constantly over stimulated, means we constantly need to be distracted from that thing.
When you are really attuned to what is going on, life is utterly exquisite, it’s extraordinary, everywhere you look…. Far more extraordinary than it looks, you understand, the real depth of it comes from how we feel when we enter it and that is what makes it exquisite... That capacity to feel what we are part of. That stillness comes when you are utterly immersed in what you are doing… your mind is not arriving to disturb the stillness in the heart so …. we say….
If you want to know stillness move until you are unmoved by it!
Even if you don’t do that, find things to do in life that engage you completely for sustained periods so our ability to be there, just be there, starts to return.
What moves you to stillness? What speaks to you from this performance, words, interview? I'm curious to know and appreciate what you choose to share.
Nia Brown Belt 2018 Registration is open
The 2018 Soma Ranch Nia Brown belt training (June 21-27, 2018) registration is now open. Giving consideration to teachers, summer break folks and anyone else "limited" by the school year system, we've listened, shifted the month AND provided you with over a years notice to plan. Sign up now! and book your Fully inclusive accommodation with options beginning at only $424 for the entire week.
A bonus of self love is getting to feel good
"one of the
bonuses about
loving yourself
is that you get to
feel good"
Louise Hay ~ Heart Thoughts
"We have so much love in this world, and we have so much love in our hearts, and sometimes we forget. Sometimes we think there isn't enough, or there is a small amount. So we hoard what we have or we are afraid to let it go. We are afraid to let it out. But those of us who are willing to learn, realize that the more love we allow to flow out from us, the more there is within us, and the more we receive. It is endless and timeless. Love is really the most powerful healing force that there is. Without love we could not survive at all. If little tiny babies are not given love and affection, they wither and die. Most of us think we can survive without love, but we cannot. Love for ourselves is the power that heals us. Practice as much as you can."
Something I LOVE about providing retreats at Soma Ranch and teaching Nia is there are so many great opportunities to practice self love AND feeling good. We have some super retreats coming up. Come practice wonderful self-love, self-care and feel fabulous!
Congrats Nia Blue Belts
Oh what an amazing week! We had a wonderful time with 4 fabulous participants, several guests staying over night, local participants dropping by for public classes and special events. The joy of hosting at Soma Ranch seems to sustain and increase with every training/retreat.
Nia Blue Belt Guests
Please welcome guests arriving for our Nia Blue Belt training at Soma Ranch, May 3 - 8, 2017.
The Blue Belt focuses on Relationships, Communication and Intimacy (defined as paying attention to the details).
Feel the joy of movement by joining us for public classes every day at 10am and deepen your experience by attending a special event.
Brown Belt Bliss
Congratulations Nia Brown Belts. Oh how joyful to explore the Art of Perception and Energy with these wonderful women. A couple of quotes gleaned from Esther Arends new book "Journey Through The Body" portrayed our thread, focus and experience.
"Everyone's a star and deserves the right to twinkle." Marilyn Monroe
"Tell me and I will forget, show me and I may remember, involve me and I will understand." Confucius
Dare to Dream, Dare to Dance
I’m filled to the top with delight, to witness how this adventure has unfolded. Starting NiaMoves over 2 decades ago. I birthed an idea from the dream to create a community of people who loved to dance, connect and make a difference. When Kristie Bryant gallantly came along as my business partner in 2004, we took NiaMoves to the next level. It’s like we co-guided NiaMoves through middle and high school and when we sold the business last May it felt similar to when my daughter went off to college. Under the guidance of Angela Mestre, and the wonderful support of her husband John, they have pulled off an amazing feat. In only one year Studio NiaMoves has transformed beautifully in all realms. Physically the construction is breath taking (House transformed to a cafe, Studio redesigned). Mentally the ideas, creativity and follow through is off the charts. Emotionally the teachers, staff and key community members have come together. And the spirit of Studio NiaMoves is dancing vibrantly.
Wow! I only began to realize what a mile stone the Studio NiaMoves event was as I returned home last night. The evening was a fabulous celebration of 10 years in the present studio in the Houston Heights and raising funds for the Center for Success and Independence, to bring healing movement classes to the teens served at the Center.
Complete with wonderful food, performances and dancing, I felt both weird and wonderful to walk in, as a guest, to the studio and experience others organizing, welcoming and serving.
Angela, congratulations on dreaming big, for daring to step in, for having more courage than fear, for taking the Studio NiaMoves business to the next level and most of all for the amazing community you have cultivated. From the key teachers and members of staff, to blossoming community, you have weaved a beautiful web. Taking on a business with heart, that was birthed and developed by others, was a risk and I’m sure the transition has had many challenges. You have achieved so much in the past year and, as the founder of Studio NiaMoves, to step back and see what this wonderful business, studio and community has become, is awe inspiring. The future of Studio NiaMoves looks bright with Angela at the helm, guiding an amazing team, serving a wonderful community of like minded, big hearted people. Thank you for stepping in Angela, I wish you all the best.
Nia Brown Belt Guests
Next Wednesday guests arrive from around the globe to attend the Nia Brown Belt training at Soma Ranch
These wonderful Nia participants have the opportunity to go deeper into their Nia Practice, learn more about energy and have a GRAND TIME! The Nia Blue Belt is pre-requisite for the Nia Brown Belt course.
The Nia Belts levels are: White, Green, Blue, Brown, Black, 1st Degree
Helen ordered 2 extra packets of materials today... would you like to join us? call Helen at 832-567-4550 or email helen@somaranch.com and dive in.
Nia Brown and Black belt graduates are invited to revisit the belt, fully inclusive accommodation is only $424 for the entire week.
Daily classes and special events are open to the public, Click HERE for details
Please welcome:
Best Sleep Ever
One of the comments we love hearing (again and again, here at Soma Ranch) is how well folks sleep. Some of the things that contribute to this are
- Great beds, pillows and linens
- Quiet environment
- Eating at least 2 hours before bed
- Fresh Air
- Daily exercise
- Hot tub and Far infrared Sauna
- Good conversations and company!
- Dance! Joy Love and Peace ;-)
We've been REALLY enjoying our Lull bed, and as needed, we hope to change out all beds at Soma Ranch with these fabulous mattresses (click HERE to check Lull out AND receive $50 off!). Lull have the BEST SERVICE ever, they are giving every person we refer $50 off and we also receive $50 (keeps the donkeys happy ;-) Here's the link: http://get.lull.com/g67bw
I've also found taking Calm magnesium near to bedtime to be wonderfully helpful.
Hope these little hints/suggestions help in a big way. Here the full article from Lull:
http://blog.lull.com/2017/04/06/start-hacking-sleep-master-energy-levels/
How to Start Hacking Your Sleep and Master Your Energy Levels
By Lull Team on Apr 06, 2017 in Sleep Better
A good night’s rest is the great re-boot for your body and brain. It restores, resets, and regenerates. Yet, as we’ve noted before, most people are not getting enough sleep and what slumber we do get is of lower quality than it could be.
How much shut-eye you actually need fluctuates from person to person, but on average most adults function best on 6-8 hours of rest a night.
According to the National Sleep Foundation, a good night’s slumber is necessary for processing information, increasing attention, and maximum creativity. They found that a good night’s rest strengthens the connections between brain cells (by helping the brain transmit information from one area to another).
A good night’s rest is like money in the bank. Literally. According to researchers at the University of California–San Diego, “sleeping one extra hour each night increased average earnings by 16 percent. For their average study participant, this meant an extra $6,000 per year.”
To help your body and mind re-set through rest, learn how to hack your sleep and master your energy levels.
The Right Tools for the Task at Hand
Make sure that your mattress is comfortable for you. Whether you prefer a firm or soft mattress, a futon, or sofa, if it supports your body and is comfortable for you, with no lumps, bumps, or caving in the middle, then you’re on the way to blissful rest. A good quality mattress should last ten years. If yours is older than that, consider replacing it.
An often over-looked part of the rest experience is your pillow. Experiment to find the best one for you. Consider firmness, filling, and materials (such as allergy-resistant). Many people find that they get their best rest when they use the right neck support. Most people are unaware that pillows should be retired between 6 months and 3 years.
John MacEwan, managing director of Ergoflex, advises that people are “risking sustained periods of sleeping without an adequate level of support for the neck and head.”
Winding Down
Help your body wind down before bedtime and let your mind know that slumber is coming. Turn off anything with a cord leading to a monitor half an hour before bedtime. On the other hand, soft, soothing music, especially instrumental works, can help you drift off, so can reading for twenty minutes before bedtime.
Try a nice soak in a moderately warm tub or a shower; the body rests best at temperatures between 60-67 degrees Fahrenheit. If it’s possible and practical, leave a window opened a bit to allow fresh air into the room.
If It Works, Use It
An easy and inexpensive method for creating a low-sensory environment, as any experienced traveler will tell you, is by using an eye mask and earplugs. And consider investing in an inexpensive white noise machine. A humidifier may make your room more conducive to slumber, as well as a fan. Conversely, if money and time allow, soundproofing and blackout drapes are excellent!
Good Rest Habits
Exercise is a great way to work out tension before lights out. You may also want to enjoy a light snack of lean protein, whole grains, or veggies or fruits. The caveat is that while these are fine ways to keep your body and brain in maximum running order, they will rev you up just when you want to wind down. Therefore, snacks and exercise are best enjoyed two hours before hitting the sack.
Keep to a Schedule
To prepare for your most restful and refreshing snooze session that will leave you with maximum energy levels the next day, stick to a regular schedule of going to bed and waking up. This includes the weekends. While it may seem difficult to do this, your body will become accustomed to the schedule and your reward will be a day filled with more focus and drive.
If you have trouble falling asleep or staying asleep, then naps are not your friend; use Meditation and Cognitive Behavioral Skills to Get Quality Shut-Eye.
Whether using meditation techniques, enjoying a recording of guided imagery, or relaxing with light reading or music, the time immediately preceding lights out should be the time for releasing the concerns of the day for a most restorative rest and enhanced energy levels the following day.
Written by guest blogger Alex Moore
Balance Mindfulness with Absent-mindedness
I recently found comfort reading a recent JimDailyAwakening post, gleaning how my way of thinking (focused mindfulness and creative absent-mindedness) may perhaps be a good mix after all!..
"According to psychologist Matthew Killingsworth, forty-seven percent of the time the average mind is wandering. It wanders about a third of the time while we are reading, talking with other people, and taking care of our children. It even wanders ten percent of the time during sex. And all that mind wandering, says Dr. Killingsworth, is not good for our well-being. A mind, he thinks, belongs in one place. He says, "A wandering mind is an unhappy mind. A mind belongs in one place."
I agree--in part. We could all do a better job of managing our distractions, listening respectfully when other people are talking, and living in the present moment.
But there is something to be said for letting our minds drift. Entrepreneurs and creative people almost always appear to be daydreamers. Their minds work like pinballs. The ideas they encounter send their minds in unpredictable and unforeseen directions, creating counterintuitive thought combinations.
There is something to be said for both focused mindfulness and creative absent-mindedness"
It wanders about a third of the time while we are reading, talking with other people, and taking care of our children. It even wanders ten percent of the time during sex. And all that mind wandering, says Dr. Killingsworth, is not good for our well-being. A mind, he thinks, belongs in one place. He says, "A wandering mind is an unhappy mind. A mind belongs in one place."
I agree--in part. We could all do a better job of managing our distractions, listening respectfully when other people are talking, and living in the present moment.
But there is something to be said for letting our minds drift. Entrepreneurs and creative people almost always appear to be daydreamers. Their minds work like pinballs. The ideas they encounter send their minds in unpredictable and unforeseen directions, creating counterintuitive thought combinations.
There is something to be said for both focused mindfulness and creative absent-mindedness.
B.A.R.E. Retreat
This weekend Soma Ranch provides space for the fourth B.A.R.E. Retreat.
What is BARE Retreat?
A two-day, two night gathering of women who believe in sisterhood and desire to gather, worship, have fun, fellowship and be transformed by God. It's life changing. It's personal. It's intimate. It's sacred.
What Does it Mean to be BARE?
BE. AUTHENTIC. REAL. EXPOSED with GOD
BARE Retreat is more than an event. It's a radical Embrace movement that will take your breath away. The Lover of your soul will Embrace you and meet you here.
We have order but 'No agenda'.
Prayer: "Lord, we're here to Embrace You, meet with You, commune with You, feel Your heart, and to Love you. Do something new in us. Have Your way. Surprise us, Lord!, in Jesus Name. Amen."
1Embrace Inc. is a certified (501(c)(3) non-profit organization built on the mandate to promote unity, serve the community and share love by embracing one another – irrespective of their race, religion or cultural background.
1Embrace Inc. exists to lead people into a growing relationship that leads to healing, deliverance and freedom.
Mission Statement:
Our mission is to bring people from all walks of life together to experience true wellness in spirit, soul and body. 1Embrace programs are faith based and designed to embrace, encourage, educate and empower people to discover their identity and purpose.
For more information contact:
Sonja R. Lowe
Visionary/Executive Director of 1Embrace Inc.
Office: 832.365.7717 or 1.844.2EMBRACE
To offer a donation to support women on this retreat Click HERE.
iBody Denver
News from Helen (Ranchess of Soma Ranch)
I've been looking forward to this day for a long time. I'm heading off to offer some special events at the new iBody studio in Denver. During the initial stages of building out and opening up this fabulous movement studio, fellow Nia teacher, and dear friend, Dana Hood, visited Soma Ranch for ideas and some moral support. Today I get to visit and see all the glory!
Dana is an amazing teacher, visionary and community leader.
If you're ever in Denver be sure to check out iBody and if you know anyone in the area please pass on details.
Helen is sharing Dark Side of the Moon tonight (Friday) and tomorrow (Saturday) a Playshop and Class around the movement experience "Arias" focusing on the 5 sensations of fitness. This blend of new age and classical opera creates an ambient treat for your ears and an energetic charge to your body and spirit! Aria uses popular melodies from Carmen, Madame Butterfly, The Magic Flute, Dido, Aeneas, and others.
Experience a magical journey, something beyond a workout, that leaves us feeling deeply connected with body, mind, emotion and spirit.
Here's a link to the studio: http://ibodydenver.com/
Here's a link to the special events: http://ibodydenver.com/workshops-and-events/
Meanwhile, back at the ranch, we are providing the space for the quarterly B.A.R.E. retreat.... read more
Feedback from Andree
Oh how we smiled. and jumped up and down, when we received this feedback. A super reminder of how appreciation and gratitude go a long way, helps us keep on keeping on with a smile and a skip in our step - thank you Andree, we're also thrilled to hear how you have support at home with an awesome studio "Shine" and team of teachers.....
"Helen, I've got Green Belt Joy, Soma Ranch Glow, and Helen Terry Inspiration...still brewing, doing magic a week after the training. I think I am gonna feel it for a long time!
What a week I had. I learned so much--including what I need to study. Just squeaking by on the test. I want to know everything I should have known. Beyond that, of course, is everything you shared. I am challenged, but not overwhelmed. Love my new driving game: 1 and 2 and 3 (gently squeeze steering wheel) and 4...until 6. Release for 7 and 8 and. I'll be cueing like a champ.
I have written a separate snail mail note...to thank Joe, too. And how did I get so lucky as to train with three women I enjoyed and admired so much? This past weekend, Shayne conducted a fantastic playshop on the 9 movement forms of Nia. Knowing how fortunate I am to have great Nia mentors here.
Thank you, again for guidance, sharing your knowledge ,humor, wisdom and dance with me. I will be back for Green Belt 2018!"
❤️ Andree
Experience: FAMSS ~ Sensations of Fitness
Arias ~ the 5 sensations: Flexibility, Agility, Mobility, Strength, Stability. Public workshop & Class
A masterpiece of Nia (FAMSS) choreographed to a music masterpiece (Arias)
Focus: Delve deeper into understanding and embodying the 5 sensations of Nia fitness. Explore how our 700 muscles tighten and loosen around our 200 bones to create these sensations and provide movements that open and close the joints. From this physical platform, we mentally and emotionally connect with the movement and music in a way that provide insight into a deep pleasurable relationship with our bodies, honoring our body’s way and gravitating towards the body’s way.
Intent: experience a magical journey, something beyond a workout, that leaves us feeling deeply connected with body, mind, emotion and spirit.
- Flexibility ~ the sensation of energy out (light, along the bones, like a laser beam)
- Agility ~ the sensation of the start and stop of energy (spark, electric, short n sharp, like pop corn popping)
- Mobility ~ the sensation of energy in constant motion (liquid, fluid, continuous, like honey)
- Strength ~ the sensation of energy in (condensed, muscles packing bones, like a squeeze grip)
- Stability ~ the sensation of equal and opposite energy moving into and from center (still, the base of all sensations, like a rock)
More about the Music: The blend of new age and classical opera creates an ambient treat for your ears. Very calming and pleasing. Aria uses popular melodies from Carmen, Madame Butterfly, The Magic Flute, Dido, Aeneas, and others. Music was composed by Paul Schwartz at the renowned Abbey Road Studio #1. All those involved are the best in the this field. Schwartz was Andre Previn's assistant conductor with the Pittsburgh Symphony and musical director for Andrew Lloyd Webber's Phanton of the Opera. You are in for a treat here.
Willow (after Verdi's Otello) - Aria
Un Bel Di (after Puccini's Madama Butterfly) - Aria
Secret Tear (after Donizetti's L'Elisir D'Amore) - Aria
Dido (after Purcell's Dido and Aeneas) - Aria
Pace Pace (after Verdi's la Forza Del Destino) - Aria
Pamina Blue (after Mozart's the Magic Flute) - Aria
Habanera (after Bizet's Carmen) - Aria
Home (after Verdi's Nabucco) - Aria