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Columbia MD, 21044
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Wellness: Body, Mind & Spirit


Art As Soulwork

Use guided imagery and creative expression to access your inner wisdom, discern answers, and explore your creativity.

Each class will begin with a guided meditation that will relate to a current decision that needs to be made, offer guidance for a difficult situation or simply encourage open-minded curiosity. You will then artistically express the images that appeared to you during the guided meditation. You will
explore the mediums of collage, colored pencils, crayons and white pencil on black paper. Your creations will serve as meaningful reminders of the insights and intentions you experienced.

No artistic experience or particular talent required!

Instructor: Anastasia MacDonald

Tuition: $119** (includes $50 in fees*)
Wed Feb 14-Mar 14 7PM-9PM Oakland Mills High School XE-466 6286 #9820
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Connections: Mind, Body Health

Everyday stress can result in emotional pain and physical ailment.

Sharon Burns, RN,BSN,MA, Holistic Practitioner, will teach you self-healing techniques based on the seven major energy points in our bodies called Chakras. These energy centers are responsible for maintaining the health of specific organs and bodily functions.

You will become aware of how energy is changed positively or negatively by your thoughts, and how to treat and remove physical pain from your body just using your hands. Explore this proactive way for feeling your best.

Tuition: $59** (includes $40 in fees*)
Sat Mar 10-Mar 17 9:30AM-11:30AM Hickory Ridge XE-442 6366 #3681
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Creating and Sustaining a Yoga Home Practice

Create a regular home practice of yoga that will build flexibility, strength and balance.

Through simple breathing techniques, yoga postures and relaxation, you will develop an individual yoga sequence for regular home practice. Poses aimed at building flexibility, strength in muscles and bones and enhancing balance will be adapted for individual abilities.

Yoga fundamentals including synchronizing the breath with movement, optimal alignment, core strengthening and balance will be explored.

Please wear loose, comfortable clothing and bring a yoga mat and a blanket.

Instructor: Maura Conley

Tuition: $99** (includes $40 in fees*)
Fri Jan 12-Mar 02 10AM-11:30AM Horowitz Arts Center 140 XE-535 6313 #3698
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Gentle Yoga and Meditation

This course is designed for those of us who want to build a strong and trusting relationship with our bodies and our minds, in all the ways they show up. Gentle Yoga stretches, strengthens, and balances the body. Meditation focuses, calms and enhances the mind. From this place, we can experience the fullness of life.

Instructor: Helen Heffer

Tuition: $160** (includes $40 in fees*)
Sat Jan 13-Mar 17 10:30AM-12:30PM Health Sciences Building XE-465 6294 #9819
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Introduction to Mindfulness Meditation

Mindfulness meditation works by helping the practitioner achieve a better understanding of what is happening right now—whether positive, negative, or neutral—not what they want to happen or what think they should be happening. Recognizing that unconscious thoughts, feelings, and behaviors can undermine emotional, physical, and spiritual health, you will learn techniques to reduce stress and stress-related disorders.

The class will consist of a presentation, opportunity to participate in guided meditation and time for discussion, questions, and answers.

Instructor Jerry Hartman is a graduate of the certificate program of the Meditation Teacher Training Institute, Washington, D.C.

Tuition: $59** (includes $40 in fees*)
Sat Feb 03 10AM-2PM Hickory Ridge XE-119 J1616 #4201
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Latin Vibe *NEW*

Introduce a new, energetic style to your exercise routine. Latin vibe rhythm is adaptable to any fitness level.

Moving to the beat and sounds of Afro-Caribbean-Latin melodies will offer fun, camaraderie and fitness. The only prerequisite is a love of movement and openness to international music and dance.

Instructor: Claudia Salomon

Tuition: $89** (includes $40 in fees*)
Sat Jan 13-Mar 10 9:45AM-10:45AM Horowitz Arts Center 110 XE-550 6018 #4113
(No class Feb 10)
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Luohan Qigong

Learn this method of Qigong that has been practiced for nearly 1500 years. Bodihidharma, a Buddhist monk, developed a series of exercises to help his disciples relieve their muscle aches and improve their endurance. You will practice techniques that will keep your body strong and flexible, calm your mind and heighten your spiritual awareness.

Instructor: David Foulk.

Tuition: $99** (includes $40 in fees*)
Sat Jan 13-Mar 17 8:30AM-9:30AM Horowitz Arts Center 115 XE-492 6315 #3686
(No class Feb 10)
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Mindfulness of the Body

Of the four foundations of mindfulness, the first and most important is mindfulness of the body. From infancy, you learn unconsciously to interpret everything that happens in your life as pleasant or unpleasant based on how it is experienced through your five senses. As you mature, the mind becomes the primary interpreter of experiences and overcomes the senses.

Join instructor Jerry Hartman for a half-day of meditation, short talks, and group discussions that will increase your awareness of your body.

Tuition: $59** (includes $40 in fees*)
Sat Feb 17 10AM-2PM Hickory Ridge XE-462 6303 #9816
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Nia The Technique: In Movement We Find Strength

Combining dance, martial arts, and mindfulness, Nia tones your body while transforming your mind.

More than just a workout, Nia is a holistic fitness practice addressing each aspect of your life–body, mind, and soul. You can discover, explore, unleash, and enhance your individual potential to live a healthy and meaningful life by engaging your senses and listening to your body.

Nia is based on the intelligent design of the body. Each workout brings mindfulness to your dance movement experience, leaving you energized, mentally clear, and emotionally balanced. Nia cardio-dance workouts combine 52 simple moves with dance arts, martial arts, and healing arts to get you fit in 60 minutes—body, mind, emotion, and spirit.

Wear comfortable clothing and bring soft-soled slippers if you choose not to go barefoot.

Instructor: Claudia Salomon

Tuition: $89** (includes $40 in fees*)
Sat Jan 13-Mar 10 10:45AM-11:45AM Horowitz Arts Center 110 XE-261 6297 #3668
(No class Feb 10)
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Self-Care With Qigong: Winter Workshop *NEW*

Winter is a time for letting go of what is non-essential and nourishing what is most essential in ourselves. After all the stress and activity of the holiday season, give yourself the gift of self-care with qigong. 

Qigong (“chee-gung”) is a meditative, healing form of movement from the same Chinese system as acupuncture and tai chi. Easy to learn and enjoyable to practice, qigong calms the mind, relaxes the body, and promotes healing at all levels.

In this workshop, we will discuss living in harmony with the winter season (from a Chinese medicine perspective), practice easy qigong self-massage techniques and learn a simple yet powerful qigong form you can do at home (Bone Marrow Cleansing). All ability levels welcome.

Please wear comfortable clothes and bring a water bottle and notebook. Instructor Chris Morris is a long time, experienced practitioner of the Qigong form.

Tuition: $40** (fee based, no waivers)
Sun Nov 12 1PM-4PM Health Sciences Building 112 XE-532 6034 #2336
Sat Jan 13 1PM-4PM Health Sciences Building 164 XE-580 6217 #4163
Sun Feb 04 1PM-4PM Health Sciences Building 112 XE-580 6219 #4164
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T’ai Chi Practice

Continue to practice your skills in this Part II t’ai chi class. 

Based on the latter sections of the Sun form, instructor Sh'Fu David Foulk will guide you through the next levels of positions.

Prior t’ai chi experience is requested.

Tuition: $99** (includes $40 in fees*)
Sat Jan 13-Mar 17 9:30AM-10:30AM Horowitz Arts Center 115 XE-266 6260 #3669
(No class Feb 10)
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Using Mindfulness Meditation to Increase Happiness

We often think happiness is dependent on external factors.

We suffer from the “if only” disease, looking for the next big thing that will finally make us happy.

Mindfulness meditation gives you tools to create lasting happiness that does not rely on others. Explore how clinging to your attitudes and possessions creates dissatisfaction and how loving, kindness, generosity, and gratitude can help alter your outlook on life.

Instructor: Jerry Hartman.

Tuition: $59** (includes $40 in fees*)
Sat Mar 03 10AM-2PM Hickory Ridge XE-118 6300 #4200
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Yoga and Living in Tune With the Seasons: Winter *NEW*

To be in tune with nature, in tune with this season of winter, brings peace and harmony, for we are nature, too.

We observe nature resting and conserving energy, non-doing, turning inward and gathering essence. In the yoga poses, breathing and deep relaxation, we look to cultivate in us that same rest and energy conservation, non-doing and moving in to essence.

Please bring a yoga mat.

Instructor: Helen Heffer

Tuition: $160** (includes $40 in fees*)
Sat Jan 13-Mar 17 8:30AM-10:30AM Health Sciences Building 164 XE-573 6354 #4134
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Yoga and the Hidden Message in Water *NEW*

Yoga and what Masaru Emoto reveals in his book The Hidden Message in Water concur: the energy we put out into the Universe makes a difference.

Love, gratitude and wisdom form beautiful ice crystals and beings. Fear, anger and violence form mal-shaped crystals or none at all, and have an adverse effect on Nature and our nature. Through yoga poses, meditation, reading and reflection, we will learn to use our energies skillfully to make a powerful difference to us and the world.

Please bring a yoga mat. Text: The Hidden Messages of Water by Masaru Emoto is highly recommended but not required.

Instructor: Helen Heffer.

Tuition: $160** (includes $40 in fees*)
Thu Jan 11-Mar 15 7PM-9PM Health Sciences Building 114 XE-557 6353 #4121
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