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Embody and ShareWhite Belt

Embody and Share

Introduction | 2

Nia History

Debbie Rosas Stewart and Carlos AyaRosas met in 1981,

when Carlos, a tennis teaching professional, began taking

classes at The Bod Squad, an aerobics studio owned and

operated by Debbie. In 1982, the two began working to-

gether, teaching traditional aerobics. Three short months

later, they began to question not only what they were

doing, but also how they were doing it. They knew there

had to be a better way – and thus began the conception

of Nia.

It was in 1983 that Debbie and Carlos catalyzed one

of the most dramatic changes ever to take place in the

fitness industry. They took off their shoes and eliminated

what was the main staple of aerobic exercise: repetitive

jogging up and down. Together, they went on to author

the book Non-Impact Aerobics in 1987. While their non-

impact approach, now known as “low-impact aerobics,”

was revolutionary in the 1980s, it has today become an

integral part of mainstream aerobic exercise.

For more than a decade following, Debbie and Carlos

explored both Eastern and Western modalities, studying

everything from Jazz dance to Aikido, thus incorporat-

ing the spirit of many different movement forms into the

creation of Nia. In the words of Debbie and Carlos, “The

internal knowing that we had to feel better inside and

outside was fueled by a longing for more comfort, plea-

sure, fun, and passion.”

Since its inception, Nia has become one of the most

prominent well-being fitness programs in the world, and

Debbie and Carlos are today regarded as the innovators

of “fusion-fitness,” or the combining of two or more clas-

sic exercise approaches. In 2005, they chronicled over

two decades of work in the Broadway Books release, The

Nia Technique: The High-Powered Energizing Workout

That Gives You A New Body and A New Life.

Today, Debbie Rosas Stewart continues to build the Nia

network worldwide, joined by a community of specialized

Nia Trainers and thousands of Nia Intensive Graduates

and students. Nia’s impact and development is chronicled

in over 700 newspapers and magazine articles, radio and

television programs, and is presented worldwide in leading

fitness industry conventions and symposia.

Introduction | 3

Nia White Belt Continuing Education

Materials

• The Nia Technique book by Debbie Rosas Stewart and

Carlos AyaRosas

• The Muscle Book by W. Paul Blakey

• The White Belt Learn book (received at your Intensive),

which includes pages for your personal “Alchemy” notes.

• The White Belt Embody and Share book, part of the Nia

Livelihood Package, with over 300 pages of informa-

tion about the science, craft, and art of Nia, personal

stories, objective descriptions, Catch Phrases, exercises,

and language to strengthen your cognitive and somatic

knowledge.

• The Nia 52 Moves DVD Series Learn the Move, Move

the Move and Energize the Moves DVDs, along with

the voice prompted Energize the Moves NiaSounds CD.

These materials provide you with the tools to condition

your body safely and successfully and develop the skills

needed to teach Nia.

• The Nia Routines Earthsong, White Belt Dream Walker

and Sanjana. Using these chaptered Routines, you will

“learn how to learn” from the Nia DVDs as well as how

to teach Nia choreography and methodology, includ-

ing setting a Focus and Intent, the Seven Cycles, cueing,

somatic language, and much more.

• The choreography booklets and 8BCs to accompany your

three Routines, providing you with language to Embody,

Learn, and Share the benefits of each body of work with

your own body and if you teach, with your students.

• 13 White Belt Lesson Plans to guide you in Learning,

Embodying, and Sharing the 13 White Belt Principles.

Lesson plans includes recommended reading with

review questions, physical exercises, and self-assessment

exercises to help gauge where you are at what you need

to work on.

• Personal Journal to chronicle your experience.

Visit the Nia online store to purchase books.

Book Sections

Voice

The words in this section are designed to help you devel-

op a non-linear relationship with each Principle. The four

realms (Body, Mind, Emotion, and Spirit) are written in a

poetic, sensory-based language to speak directly to you.

Principle

This section provides a brief introduction to each Principle

and includes stories about Nia.

Science

This section provides information about The Body’s Way as

it relates to each Principle, as well as reasons why we do

what we do in the Nia Practice.

Craft

This section covers the actual practice of each Principle,

including a description of the Principle, a Catch Phrase,

triads and other illustrations.

The Nia White Belt Continuing Education Course is an integral part of your Nia Livelihood Package. This education is

designed to support you in deepening your understanding of Nia at home. The format and structure allows you to move

at your own pace, with the primary objective of physically embodying the White Belt Principles. This book is chaptered

by Principle, with each chapter supported by downloadable Lesson Plans. In your Continuing Education, you will use the

following materials, book sections, and Lesson Plan Format:

Introduction | 4

Recall

This section includes questions to stimulate learning and

to test your ability to recall the information you have read.

Answering these questions reinforces the key concepts and

language every White Belt should be familiar with.

Embodiment

Use these exercises to further explore the sensations associ-

ated with each Principle and its concepts. This section is

important for deepening your Nia practice, both personally

and professionally.

Recapitulation

This section guides you to reconnect to the sensations you

experienced in the Embodiment exercises. Record your

sensations in a personal journal to track your process and

growth.

Art

In this section, you will find a variety of ways to apply each

Principle outside of the Nia class and into the practice of

Dancing Through Life.

Stories

In this section, you will read stories of how people’s

body and life have been affected by the Principle and/or

concept.

Teaching Preparation

This section provides further tips and exercises for prepar-

ing to step into class as a Nia Teacher.

Lesson Plan Format

1. Read lessons develop your body, mind, emotions, and

spirit, guiding you through “doing” to create changes

and transformation. You will be asked to read sections

from the Embody and Share book and answer ques-

tions.

2. Move lessons convert cognitive information about the

science, craft, and art of Nia into physical experiences.

3. Self-Assess lessons gauge your level of understanding

and development in relationship to each concept and/

or Principle.

4. Resources direct you to valuable books and periodi-

cals to support your continued growth and transforma-

tion.

Step In

Go to www.NiaNow.com and download Lesson Plan 1

and follow the instructions.

Introduction | 5

Nia is More than Just a Workout It’s the Body’s Way

Nia is More Than Just a WorkoutMore than just a workout, Nia is The Body’s Way.

Nia is much more than a fitness class.

Nia is a playful, integrative practice for the body, mind, and spirit.

Nia is manifestation of Joy through music, movement, and magic.

Nia is a self-expressive art form, combining Eastern and Western movements, concepts, and philosophies from martial

arts, dance arts, and healing arts.

All of the above combine to deliver an experience and lifestyle practice that promotes physical, mental, emotional, and

spiritual well-being.

Nia is the Body’s Way

Principle 1 - The Joy of Movement | 6

1Principle

The Joy of MovementCatch Phrase: Sensing Universal Joy

“The most beautiful experience we can have is the mysterious. It is the fun-damental emotion which stands at the cradle of true art and true science.”

Albert Einstein, The World As I See It

1Principle

The Joy of MovementCatch Phrase: Sensing Universal Joy

“The most beautiful experience we can have is the mysterious. It is the fun-damental emotion which stands at the cradle of true art and true science.”

Albert Einstein, The World As I See It


Principle 1 - The Joy of MovementIn Nia, we experience Joy as a physical sensation, which

encourages us to embrace the body as it is and move

in such a way as to create further Joy and pleasure.

The ‘Capital J’ Joy we speak of in Nia is different from

emotional enjoyment. The Joy of Movement is a physical

sensation, experienced through the body. Your body is the

source of the Joy of Movement. If anything distracts you,

come back to the body. To experience the Joy of Move-

ment, you simply need to consciously choose to sense

Joy - and then let it in.

Choose Joy and get to know it as a sensation. Continue

to move, seeking to experience the sensation of Joy as an

accompaniment to all of your movement.

Your body is the source of the Joy of Movement. If anything distracts you, come

back to the body.

If Joy is not present, tweak your movement by making

small modifications to what your body is doing. Keep

seeking the sensation of Joy. Once you find it, sustain it.

Stay connected to Joy; sustain it, regardless of the images

or emotions that surface. Thoughts, feelings, and physi-

cal sensations will come and go. Observe them from a

place of Joyful curiosity. Certain sensations, thoughts, or

emotions may have a stronger pull than others, perhaps

pulling you away from the sensation of Joy. When this

happens, once again tweak your movement. Even a very

subtle shift in the movement of your body can reconnect

you to the sensation of Joy.

Recognize the moments when you beat the Joy out of

your movement, or when you lose your connection to

Joy. Let Joy show you the way back. Observe your body.

Tweak movement as needed to sustain the experience of

Joy in each and every moment.


Once you know the sensation of Joy in your body and

are able to sustain it, see what you can do to increase it.

Become the breath and body of Joy; keep sustaining and

increasing your connection to the Joy of Movement.

If you remember anything about Nia, remember this: the soul of Nia is the Joy of

Movement.

It is the physical celebration of the body. Use the thread

of Joy to tie your movement experiences together and

weave a tapestry of personal growth that transforms body,

mind, emotions, and spirit.

When we first started creating Nia, we had nothing but

a huge desire to honor and appreciate our bodies. As we

went about teaching class after class, with no written rou-

tines or maps to follow, the one constant was this incred-

ible feeling: Joy. It was a new and pleasurable feeling we

landed into when we moved our bodies in this new and

conscious way. Even our students commented on what

they saw and felt from us. The Joy we were experiencing

was something that motivated them to return for more.

They wanted what we were experiencing.

We didn’t know this at the time, but the sensation of Joy

would become a guide for experiencing Nia fitness. This

Joy was different. It was more than liking or disliking

a step. It was a voice that came from our body know-

ing itself. This sensation is what allowed us to teach 13

classes a week, even when we were tired, injured and ill,

and it is what keeps us dancing after all these years. In

Nia, whenever we dance, we do it in Joy. By practicing

principle number one, you learn to invite Joy into your

movement. Inviting Joy means consciously choosing to

connect to the sensation of Joy in your body.


Voice of The Joy of MovementBody

To the physical part of you, I provide new sensations that

deeply connect you to yourself and to the Universe. I

awaken your intuitive intelligence and reconnect you to

your visionary dream-maker, your magician and co-creator.

Through me, all life feels different, more expansive, con-

nected, whole, fast and slow at the same time. Within my

flesh, time stands still and moves forward. My eyes are the

eyes of the Universe. My hands touch the life force that

reunites us all to the heart of humanity.

Mind

To the thinking part of you, I offer a new liquid vision of

time. Enter my symbols and mind-shift happens. Thought

transmitted through glyph images, I allow you to expand

beyond your normal ways of thinking and eliminate bound-

aries that inhibit the natural flow of life within you. Through

me, life looks different, more graceful, balanced, interest-

ing, brighter, and illuminated. I guide you to think with your

self-existing yet fully connected universal mind.

Emotions

To the emotional part of you, I offer an energy marked

not by drama, but by hope, light, and love. I take you into

places of deeper feeling, where all emotions are felt fully. I

keep you grounded in the experience of life without judg-

ment, interpretation, or projection. I keep you open to the

love that is your guiding power, your ally.

Spirit

To the spirit part of you, I offer re-connection to what you

have forgotten. I am your cosmic connection, the one that

re-attaches you to the universal flow of consciousness and

to creations never before experienced. I am your divine

connection to the Great Chain of Being, the spine of cre-

ation that runs through all things.


ScienceThe Joy of Movement invites us to seek the sensation

of Joy in each and every moment. The body agrees. In

1970, Alexander Lowen, M.D. published a revolution-

ary book titled, Pleasure: A Creative Approach to Life.

Defining pleasure as “a bodily experience”, Dr. Lowen

states, “There is no such thing as pure mental pleasure,”

and points out that, “The capacity for pleasure is also

the capacity for creative self-expression.” In most adults,

however, the struggle for power competes with the striv-

ing for pleasure, undermines creativity, and causes mus-

cular tension. Movement helps the body regain its natural

freedom and spontaneity, releasing not only pleasure but

also Joyous creativity.

The Body’s Way invites us to observe how the conscious

choice of Joy softens the edges of resistance and har-

monizes the physical body. In movement or in stillness,

recognize the benefits of Joy to the nervous system, the

respiratory system, and to the bones, organs, and mus-

cles. Human bodies are coded to seek pleasure and Joy.

With awareness and conscious intent, we can enhance

the amount of Joy we experience through movement.

Nia says, “Joy IS NOT…”

Universal Joy is not the same thing as “enjoyment.”

Universal Joy is not the same thing as “Pleasure.”

Universal Joy is not “denying emotional expression.”

Universal Joy is not “movement without effort.”

Universal Joy is not the same thing as “love.”

Nia says, “Joy IS…”

Joy is a personal choice in each moment

Joy is context for expression of emotion.

Joy is a choice that can result in pleasure.

Joy is an attitude that appreciates growth.

Joy is love expressed through action.

What is Universal Joy?


CraftThe Joy of Movement is a sensation. Joy is a Universal energy, different from emotional enjoyment. Nia teaches us to

connect to Joy by choosing sensation. As we sense our body, we invite Universal Joy in. Once we are connected to Joy,

we practice sustaining and then increasing the amount of Joy we sense. Any time we are not connected to the Joy of

Movement, we tweak our movement as needed. Tweaking is making a small modification without changing the general

movement.

Recall

1. What is the triad for Principle #1?

2. When practicing the Joy of Movement, what do I do

when Joy is not present?

3. How is the sensation of Joy different than enjoy-

ment?

4. Once I’ve connected to the Joy of Movement, what

do I do next?

the Joy of Movement Sensing Universal Joy

Joy

Choose Sensation

Sustain, Increase“Tweak”


Embodiment

Exercise 1: Subjective Joy of Movement

Play any song and begin to move in such a way that

you tap into your own personal Joy of Movement. If you

notice you are beating the Joy out of your movement,

stop. Pause. Reconnect. Find Joy. Afterwards, reflect. Did

you experience your Joy of Movement? Repeat with a

new song and again go to that place. Then, reflect and

recapitulate. What makes it the Joy of Movement for you?

How do you know when you have found it?

Exercise 2: Universal Joy as a Sensation

Next, play a song and invite Universal Joy in. Think of

Universal Joy as something outside of you; move and let

it in. Let it come to you. Stay with your body sensations

and see what happens. Remember it is a sensation, not

an emotion. Repeat with another song.

Exercise 3: Universal Joy and Emotional Joy

Universal Joy is different than Emotional Joy (or ‘enjoy-

ment’). This time, play a song, and while connecting to

Universal Joy, practice inviting in and then saying good-

bye to Emotional Joy. Stay connected to the Joy of Move-

ment as a sensation, then imagine Emotional Joy as a

guest who joins the party. Emotional Joy is simply a guest;

it is not supposed to take over. When in doubt, always

return to The Joy of Movement. Repeat with another song.

Exercise 4: The Joy of Movement

Play a song and practice the triad: Choose, Sensation,

Universal Joy. Choose a single move, and as you dance,

choose to sense Joy. Consciously call upon and seek the

sensation of Universal Joy in your body as you move. If

Joy is not present, tweak your movement until you find it.

Once the sensation of Universal Joy is present, practice

sustaining it. Sense what it is like to stay with it. When

you feel ready, see what you can do to increase the

amount of Joy you are experiencing. As needed, tweak

your movement to connect to, sustain, or increase the

sensation of Universal Joy. Repeat with a variety of move-

ments.

Exercise 5: Joyful Moving Meditation

The following movement meditation is a practice that can

be done at home to your favorite music. Choose sounds

that are both meditative and inviting to your physical

body. To get started, program a seamless selection with

seven tracks of music.

The Joy of Sitting in Stillness (first song):

When sitting, pay attention to what distracts you. What

can you tweak in this experience in order to sit comfort-

ably and remove distractions? White Belt is the practice

of being in the body. Turn everything into sensation;

remain connected to your body when you move, think,

feel and express yourself. Do not “trip out” or “check

out” when you are in the exercises and when practicing

the principles.

Connecting to the Joy of Movement is a skill that can be practiced and refined. Develop your ability to turn any

experience into one that is consciously Joyful. Perfect the skill of consciously choosing and sensing the Joy of

Movement.


The Joy of Sway (second song):

Let imaginary wind sway your spinal cord. Just like trees

sway in the wind, sway. Learn to listen and respond to

suggestions, and stay in your body without “tripping out.”

The practice is the same. Ask, “Is there Joy in my sway?”

Remember: the first step we take is a choice. We choose

Joy, Universal Joy. Even if we personally enjoy it, we

want to take it to the next level, the level and space of

Universal Joy. Joy is an energy people recognize even if

they cannot talk about it. As a Nia Teacher, this is where

all teaching begins. The experience is birthed and seeded

from Universal Joy. Invite Joy to be present. The move-

ments may change, but the Joy remains.

The Joy of Movement on the Ground (third song):

This is training to sustain Joy. On the ground like a reptile,

explore the Joy of Movement on the floor. Do not do

habitual stretching or postures. Move and play. Take care

of your body. What movements can you do, and how

can you adapt the moves so moving freely on the floor

is Joyful and safe? You are developing endurance in your

ability to keep Joy present. Joy can be present when we

are confused, sad, or even hurt.

The Joy of Legs (fourth song):

Explore everything your legs can do for you. During this

song, you can get up or sit down as long as the move-

ment is guided by your legs. Allow Joy to show you how

to have more Joy. Communicate with Joy; ask Joy to be a

part of your exploration of your legs and all they can do.

The Joy of Moving Through Space (fifth song):

Now begin to move your body in space. Experience the

Joy of Movement as you move in the space around your

body. Look for openings in that space and fill them with

your movement. Is there any chance you can increase Joy

even a bit more? You don’t have to dance harder or make

the moves bigger; all you need to do is invite more Joy in.

The Joy of Brushing (sixth song):

Keep moving through space and get close enough to

just lightly brush another body from time to time. Not so

close that you bump - just close enough that you brush.

Like a singer hums, you barely feel the lightness touching

you as you brush. Feel free to do it with your hand. Can

you brush and still have Joy present? What do you need

to do to make physical contact and still have Joy present?

Feel the Joy of brushing and do not personalize. Do not

make assumptions, take nothing personal, remain impec-

cable, and do your best.

The Joy of Touching (seventh song):

From the Joy of brushing, shift into the Joy of touching.

Hold the physical contact for at least one second, and

then keep moving. If Joy subsides, tweak your move-

ment to create a small change to the touch, and keep Joy

present. Touch and Joy are finding a way to coexist. Now,

come to a still place while touching. Get comfortable.

Settle into a posture where your body can remain relaxed

and present. Remain present to your body, then to the Joy

of touching, and finally to the Joy of stillness.

Recapitulate

Recapitulate and describe what you

experienced while practicing the Joy of

Movement.


Art

• Imagine your Joy is palpable and visible, oozing or

beaming out of you. Move your body with a conta-

gious Joy.

• Imagine each step you take leaves a trace of Joy on

the floor that seeps slowly toward the center of the

earth. Let your Joy sink into the floor.

Sustaining the Joy of Movement increases physical enjoyment, pleasure, comfort, and self-healing. The Joy of Movement

is available to you all day long. As you walk to work, perform tasks around the house, or run errands across town, choose

and sense for Universal Joy.

As you move throughout your day, play with the Joy of Movement and let your imagination run wild.

My Story

As you read about, practice, and embody Principle #1,

The Joy of Movement, take some time to describe your

personal story. How is Principle #1 affecting your life?


TeachingAfter you have personally practiced, embodied, and

received the benefits of Principle #1: The Joy of Move-

ment, allow this Principle (or one aspect of this Principle) to

become the focus for your Nia class. At home, prepare by

explaining the Principle as though you were talking to your

students. For example, briefly describe the Principle and

how to use the triad components of The Joy of Movement.

Prepare to share something personal of how you incor-

porate this Principle in your life including how you have

physically benefitted. Educate, motivate, and inspire your

students to connect to The Joy of Movement in class and

while Dancing Through Life.


The Joy of Movement

This was the first step on my journey to Joy. This club had

all the usual stuff: weight machines, free-weights, aerobic

machines, a swimming pool, whirlpool, and a myriad

of exercise classes. I decided right away to try all of the

classes. I was no stranger to movement. I had been doing

my own sort of aerobic dancing at home with my own

mix of music. I had done Jazzercise on and off for over

10 years, had taken yoga and Tae Kwon Do classes in the

past, and tried jazz, tap, and ballet when my step-daugh-

ter was involved with them - plus I had been a belly

dancer, both as a performer and teacher. Yet I felt a con-

nection to none of this. My first week at the club, I tried

several of the classes. None of them were memorable

except for the fact that I was at least moving. Then one

day, passing the front desk, I saw a flyer for Nia. Nia had

everything I had been seeking and more. During my very

first Nia class I felt an immediate connection - straight

to my heart, to something deep inside. I was moving,

yes, but I was also feeling and expressing and releasing

and opening up to Joy. Within two weeks of joining the

athletic club and finding Nia, the very real pain that had

been plaguing me for several years, pain in my shoulders

and back and chest, was gone. Gone completely. And it

has not returned. The transformation for me was that im-

mediate. I get goose bumps thinking about it.

Mary C. Rick, Muskego, WI, USA

StoriesTrue Intelligence

The Joy of Movement stimulates such passion in me that

no matter what task is at hand, if I can connect to the Joy

of Movement and listen to her guidance; I can respond to

any situation with true intelligence.

Lara Schmidl-Simandi, Austin, TX, USA

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