Category Archives: Uncategorized

Nia in Seattle

I’m coming to Seattle in August and would LOVE to dance with you! I’ll be co-teaching 3 Nia classes with some dear friends!

Saturday, August 12 @ 9:30 am
With Randee Fox
Blue Heron Ranch Moving Arts & Equestrian
25025 NE 8th Street, Sammamish, WA

Sunday, August 13 @ 10:30 am
With Jennifer Lucero-Earle
Balance Studio in Fremont
418 N 35th St, Seattle, WA

Tuesday, August 15 @ 6:00 pm
With Jennifer Lucero-Earle & Irene Minkina
Balance Studio in Fremont
418 N 35th St, Seattle, WA

Return to Nia page

Magnify Gratitude

With GratitudeMagnify Gratitude

Excerpt from Chapter 31:
Wellness Wisdom by Susan Tate

Expressing gratitude ignites the light within us and is a sure path
  to joy.
—Charlotte Kasl


Adopting a conscious attitude of gratitude can bring increased joy into our lives. Remember, what we focus on expands! Oft-quoted Meister Eckhart, the medieval Christian mystic, said, “If the only prayer you say in your life is ‘thank you,’ that would suffice.”

Gratitude for what we have makes us appreciate everything even more. If you awaken in the morning and give thanks for the sky, the birds, the air, the wind, the rain, your heart beating, your ability to breathe, the people in your life—the list is endless—you can’t help but to step into a more joyous day.

My former husband told me more than once, “It’s hard to stay sad when you’re in gratitude.” He was right. I’ve tried switching my thoughts to gratitude when sadness gets overwhelming and it works for me. It doesn’t eliminate the sadness or its cause, but I’ve learned that if I take time to observe and feel the sadness, I can then move away from the painful thoughts through that doorway of gratitude. The more things we are thankful for, the more things to be thankful for will show up in our lives.

Taking time to craft a hand-written letter of gratitude to someone for their kindness is an act that makes at least two people feel great. Please don’t wait for Thanksgiving to consider writing a gratitude letter to a family member, co-worker, or friend. E-mail works too, but there’s something special about receiving a hand-written letter, especially if it was penned with gratitude.

You may want to consider keeping a gratitude journal by your bed. Making a gratitude list at bedtime can help to create a peace-filled sleep, as well as become a wonderful addition to your spiritual practice. Or, you may just choose to close your eyes and rather than count sheep, count all of the things that happened that day that created gratitude.

Several years ago, my friend Roberta gave me a small circle of ten beautiful beads. Each night, I gently touch each bead and say “thank you” for a specific person or event that day. Her simple gift has provided a great way for me to magnify gratitude and it invariably sends me into a peaceful sleep.

The Rev. Dr. Michael Beckwith, founder of the Agape International Spiritual Center in California, shared a powerful statement about gratitude during his 2007 guest appearance on Oprah. He was discussing the Law of Attraction as he said; “Nothing new can come into your life until you are grateful for what you already have.” You may want to read that sentence again.

Celebrating and magnifying gratitude is a wonderful practice that brightens the light of wellness wisdom that resides within each of us. With gratitude as your guide, I invite you to laugh, love, play, and pray your way into the continued nourishment of your mind, body, and spirit. Honor your wellness wisdom within.

. . .  I am grateful for you.

Ways to Magnify Gratitude

  1. Start the day by giving thanks. As you open your eyes, you might say, “Thank you God! I get another day!”
  1. Don’t complain. The universe typically provides us with more of what we speak or think about each day. So the more you complain, the more you’ll find reasons to complain! The more gratitude you acknowledge, more things to be grateful for will appear in your life.
  1. Consider keeping a gratitude journal. Having a gratitude journal by your bed and writing just a few things in it each night can be a beautiful closure to the day.
  1. If journaling isn’t your thing, call to mind ten things you are grateful for before drifting off to sleep.
  1. Write and send thank you notes, not just for something given to you recently but to acknowledge appreciation for something someone did for you in the past.
  1. Don’t wait for Thanksgiving or a special holiday to express gratitude, love, or appreciation to those you love. Call someone now. You’ll make at least two people feel better.
  1. Consider gratitude as a way of being. The suggestions above offer things to do that are supportive in developing the practice of gratitude. The next step is to know you can go even deeper and allow yourself to be the place where gratitude flourishes.

Excerpt from Wellness Wisdom: 31 Ways to Nourish Your Mind, Body, & Spirit by Susan Tate.

Wellness Wisdom by Susan TateBuy Into the Mouths of Babes on Amazon



8 (Free) Wellness Video Resources for You

Here is a sampling of my favorite wellness videos and meditations. I wanted to share some of the exciting research and offerings that are emerging in the areas of science and spirit. Just click on the titles you find appealing and enjoy!

For the past five years I have become fascinated by the study of epigenetics–the concept (now scientifically proven) that our genes DO NOT predict our destiny. You’ll also be able to tap into (did I really write that?) a few tapping videos (Emotional Freedom Techniques) that can be so supportive in healing the subconscious thoughts that often rule our everyday actions. If you haven’t experienced this technique yet, Nick and Jessica Ortner provide a loving introduction.

The first video on the list is a profoundly powerful “letting go of old stuff” meditation by Tosha Silver. No need to watch it, just listen to the 10-minute audio when you want to experience some sweet peace.

You’ll note that I put the length of the video by the title, so you can decide when to sit back and how long of a wellness break you’d like to take to enjoy this information and inspiration. You will know what to watch and when.

Healing Meditation for Letting Things Go (9:45) 
Tosha Silver’s 10-minute meditation (Very healing and tenderly powerful–I have listened to this over 20 times.)

Tapping Meditation for Financial Anxiety & Overwhelm with Jessica Ortner (15:58)
This one made me cry big the first time–okay, and maybe the second time too!

email-quoteBruce Lipton, Ph.D.  A very powerful video from the 2011 Tapping World Summit (34:22)
Dr. Bruce Lipton, is an internationally recognized leader in bridging science and spirit. I love his work (and I have a crush on this man’s brain!!!). I have read all of his best-selling books: The Biology of Belief, Spontaneous Evolution, and The Honeymoon Effect.

Bruce Lipton, Ph.D. Epigenetics: The science of Human Empowerment (42:40)
If you want to go deeper into looking at epigenetics, (our DNA is not our destiny–our thoughts and beliefs override our genes . . . ) you will enjoy this presentation. “Our health is not controlled by genetics,” states Dr. Lipton.

Dr. Christiane Northrup on Graceful Aging – Interviewed by Jessica Ortner (39:19)
In this interview, Dr. Northrup talks about aging gracefully, how tapping reduces cortisol levels to create weight loss, and trusting the sacred processes of our bodies. To watch the video, you will need to provide your first name and email address.

Louise Hay on Tapping – Interviewed by Nick Ortner  (19:52)
If you respect the work of Louise Hay, you will love this very touching video. One of my favorite lines is when she says, “In order to clean your house you have to see the dirt first!”

Embodying The Four Immeasurables with Dr. Mario Martinez
(almost 2 hours but worth every second)
This is such a healing body of work. He adds to the research of epigentics with his studies on what he calls “cultural portals.” It seems our cultural beliefs are far more powerful than our biology. If you have old, deep childhood wounds that need some healing salve, this may be helpful.

Ho’oponopono Forgiveness Meditation (7:01)

If you have any forgiveness work to do . . . the resources and video on this page may be of tender support.


Returning to the Memory of Wholeness: Rediscovering the Joy of Nia in Austria


Mondsee (Moon) Lake

On October 13, after 20 hours of travel from Seattle to Austria (by way of London and Munich) I arrived in Salzburg. My very pregnant daughter was there to greet me and my happiness served to keep me upright after missing a night’s sleep.

The last 50 minutes of the drive from Salzburg to Mondsee was especially beautiful, as the lake of the same name sparkled and reflected the foothills of the Alps dancing over the water’s surface.

While the reflection of the mountains continued to dance on Mondsee Lake, I found myself sitting more, eating more, and wondering how this experience of a lifetime will unfold—my daughter is having a baby miles and miles from home and I am blessed to be here.

It seems I ate more bread and cheese and sugar in that first week than I have had in the last three months. Before I knew it, I had been extremely inactive for days. There were a few walks by the lake, but truly; it didn’t take long to notice that my body, mind, and emotions were thrown off center.  Sleep was erratic and my stomach was talking to me, and not in a very pleasant way. I was filled with so much anticipation, so much excitement and wondering, and I was in a place where I only understand a very few words of the language.

On day eight, I finally pulled out my laptop and inserted a Nia DVD. I opened the door of the sweet guesthouse where I am staying, looked out to the mountains and lake, and began to dance. Oh, and I mean, I began to dance! My body was so happy to do a simple spinal roll and OMG—the thrill of raising my arms above my head made me grin! I remembered the Joy of Nia and it spoke to me from every cell in my body. I remembered why I love it so much and why it has been an essential practice in my life for close to 20 years. Gentle tears rolled down my face after the first minute of movement. I was home again, home in my body, even though I was in a far off land. I had finally returned to the memory of wholeness. I came back to my center. And I have felt so at home here in Austria every since.  It has been, as they say here, “wunderbar”!

What brings you back home to your body? Please give yourself that gift soon. You deserve it. And the memory of wholeness will bring you delight—guaranteed!



Susan’s Favorite Nourishment Resources


Many of you have asked for a list of my favorite resources so I thought I’d offer them here! You’ll find extensive lists in the bibliography sections of my Into the Mouths of Babes and Wellness Wisdom books. There is a collection of inspirational quotes at the end of this post for you too.

May the perfect nourishing resource appear for you right now! Enjoy . . . 

Books/Audio Resources

Wellness Wisdom: 31 Ways to Nourish Your Mind, Body, & Spirit (2nd ed) by Susan Tate

Into the Mouths of Babes: A whole foods nutrition guide to feeding your infants and toddlers (3rd ed) by Susan Tate  (

The Slow Down Diet: Eating for Pleasure, Energy, & Weight Loss by Marc David

The Tapping Solution for Weight Loss & Body Confidence: A Woman’s Guide to Stressing Less, Weighing Less, and Loving More by Jessica Ortner

The Tapping Solution by Nick Ortner

Women, Food, & God by Geneen Roth

A Course in Weight Loss: 21 Spiritual Lessons for Surrendering Your Weight Foreverby Marianne Williamson

Sweetness Without Sugar: A Resource Guide for Delicious Dairy-, Egg- and Gluten-Free Treats Made with Healthy Sweeteners by Wendy Vigdor-Hess

Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver

Women’s Bodies, Women’s Wisdom (4th ed.) by Christiane Northrup, MD

You Can Heal Your Life by Louise L. Hay

Beautiful Girl by Christian Northrup, MD (this appears to be for little girls but the tenderness can be enjoyed by females of any age . . .)

Cooking for Fertility by Flynn, Kathryn Simmons. 

Mama Glow: A Guide to Your Fabulous Abundant Pregnancy by Latham Thomas

Ask and It Is Given by Esther and Jerry Hicks

Wherever You Go There You Are by Jon Kabat-Zinn (Mindfulness)

Create the Body Your Soul Desires: The Friendship Solution to Weight, Energy and Sexuality by Karen Wolfe and Deborah Kern

Heart Steps by Julia Cameron (Blessings is also good!)

The Healthy Home: Simple Truths to Protect Your Family from Hidden Household Dangers by Myron Wentz, Dave Wentz, and Donna K. Wallace

The Power of Joy (CD) by Christiane Northrup

The Soul of Healing (CD) by Deepak Chopra

Mindful & Mindless Eating (CD) Robin Maynard-Dobbs

Forgiveness song on iTunes: Ho’oponopono Song by Aman, Hanyo, & Susan Osborn.


Note: These are the science-based, pharmaceutical-grade nutritional products I have been using since 2007.

For support during menopause

Web Resources

 University of Sydney – Glycemic Index:

Ho‘oponopono forgiveness Hawaiian meditation:

World Service Institute – Diving Love Healing


“(Your Name), I love you completely, and I accept you exactly the way you are.” (Look in the mirror each morning and say this five times.)

I acknowledge that this choice to eat is a fundamental act of love and nourishment, a true celebration of my existence.
~Marc David

I expand in abundance, success and love every day as I inspire those around me to do the same.”
~ Gay Hendricks

Love. You are not meant to search for it. You are not meant to wait for it. You are meant to generate it.

~Rev. Dr. Michael Beckwith

God, help me to believe the truth about myself—no matter how beautiful it is!
~Macrina Wiederkehr

The Lovingness Petition (from
“I release my (name one symptom) to the Creator and ask that the condition be healed.”


10 Nourishing Tips I learned at Sanoviv Medical Institute


This happy little sculpture was in one of the many lovely gardens at Sanoviv! I think he’s saying “Ola! These 10 nourishing tips are for YOU!

In late March (2014)  I traveled to Rosarito, Mexico to experience a health education retreat and nutrition advisor training at Sanoviv Medical Institute. Sanoviv is a state-of-the-art functional medicine hospital founded by Dr. Myron Wentz, the founder of USANA Health Sciences. What I learned there refreshed and rejuvenated my mind, body, and spirit at a profound level. These nourishing tips are just a glimpse . . .

1. Digestion starts in the brain!

2. Chew, chew, chew, (at least 30 times before swallowing).

3. Consider replacing your memory foam mattresses and pillows. They contain toxic formaldehyde and other chemicals that have been linked to depression and many physical symptoms that mimic conditions like chronic fatigue. (Google “formaldehyde and memory foam”.)

4. Drink water, water, and more water (purified, room temp). It’s best not to drink water with your meals since it dilutes the hydrochloric acid needed to help digest your food once it gets to your stomach. I was introduced to reverse osmosis water there and have been drinking it ever since.

5. Use sea salt (table salt is overly-processed and really not good for us). I’ve been using Himalayan Salt for the last few years and love it.

6. Choose grass-fed and grass-finished beef and poultry. Ask the grocer if the products are also GRASS FINISHED–many products are labeled “grass fed” but then the last several months are fattened with GMO-grains and the animals are scrunched into confined spaces.)

7. Start your day with a high-quality probiotic and enjoy fermented foods each day and your intestines will thank you!

8. Sleep, sleep, sleep: Sleep heals and allows the digestive system to rest.

9. Just say NO to GMO foods. If you want to see the riveting film we saw on this topic, check out the film: Genetic Roulette.

10. Remember who you really are. You are an amazing being. You may choose to pray and/or meditate to remind you.

Click here if you would you like my support for your nourishment path.

Click here to learn more about Sanoviv Medical Institute.

My Business Prayer

In late 2013 I made the decision to dissolve my company, Washington Wellness Associates, and move forward as me, Susan Tate. I feel lighter, freer, and more clear for my direction for the next decade. In 2000 when I founded Washington Wellness Associates, I enrolled in a semester long class to learn what I needed to know about creating a business plan. Thirteen years later, I find myself turning within to create a prayer for my vision for the next decade. I don’t have a plan. I have a prayer. And it feels grand.

So here I am, me, Susan Tate, sharing wellness offerings with you if you are called to them. I am blessed to be doing the work I love. Let me know if I can be of support for your wellness journey.

My Business Prayer

 May the Divine guide me as I offer inspiration, love, peace, and wondrous wellness to those who come to me for guidance and support.

 May my work be love in action.

 May I guide people toward healthy choices with love, compassion, and a
vision of their wholeness.

 May I provide service in the highest way possible.

Let my writing be a source of love and support for all who find my articles, emails,
posts, and books.

May my Into the Mouths of Babes book provide sacred nourishment to children across the globe. May the seven sacred nutrients of Joy, Wisdom, Respect, Quality, Safety, Pleasure, and Love, offer support for the parents and caregivers entrusted with nourishing these precious souls.

 May the inspiration and action steps I offer in Wellness Wisdom reach thousands of readers and lift them to a higher level of love and wholeness.

 May the future books I write offer inspiration, guidance, and support where it is needed the most. 

Let my Nia teaching practice lift the body, mind, spirit, and emotions of each student who enters my class. May I be a place where dancing joy and healing shows up. May these students know that through movement they can find joy, pleasure, and health.

 Let me always remember that I am dancing with God.

 May my clients and customers find their health being greatly nourished, in every cell of their body, by the quality and selection of the nutritional products I can offer them. 

May those who are called to work with me find true financial support that is the highest and best of my partnership with Team Northrup.

 Let each marriage ceremony I have the honor of officiating provide profound blessings to each couple. May I hold a space for the sacred light and love of the Divine to be fully present as they share their wedding vows.

 Let my websites and social media pages be a place to offer service, attract customers and clients who will benefit from my holistic wellness services, and be a high and holy place of inspiration to all who land on these pages.

 May the money I receive through doing the work that is my sacred livelihood easily support my needs and desires. May I be generous and may I have all the money and time needed to stay close and connected to my children and grandchildren. 

May the gifts of the universe be expressed in my daily acknowledgement of gratitude.

 Let me align with the Divine and let love be my guide.

 And so it is.