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10901 Little Patuxent Parkway
Columbia MD, 21044
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312 Marshall Avenue, Suite 205
Laurel, MD 20707
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6751 Columbia Gateway Drive
Columbia MD, 21046
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Wellness: Body, Mind & Spirit


Gentle Yoga and Breath Awareness
Gentle yoga is designed for those who want to experience yoga in a gentle way, being conscious partners with the body to stretch, strengthen, and balance our bodies and our lives. Breath is used to enhance our experience of being mindful, awake, and aware. Please bring a yoga mat and blanket to class. Instructor: Helen Heffer.
Tuition: $170** (includes $40 in fees*)
Sat Sep 21-Dec 14 10:30AM-12:30PM Health Sciences Building XE-432 6159 #9803
(No class Nov 30)
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Introduction to Mindfulness Meditation

Mindfulness meditation works by helping the practitioner achieve a better understanding of what is happening in the moment, 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: $89** (includes $40 in fees*)
Tue Sep 17-Oct 01 7PM-9PM Hickory Ridge XE-119 6156 #1854
Tue Oct 15-Oct 29 7PM-9PM Laurel College Center XE-119 J1602 #5095
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Meditation, Yoga and the Practice of Compassion

Learning to meditate or to do a yoga pose skillfully is a doorway to compassion. Our own lives, our loved ones, and our experiences offer the greatest opportunities for compassion to arise. As we deepen our practice, we come to heal ourselves and our world. Instructor: Helen Heffer.

Tuition: $170** (includes $40 in fees*)
Sat Sep 21-Dec 14 8:30AM-10:30AM Health Sciences Building XE-268 6169 #9733
No class Nov 30
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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 will 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 cardio-dance workouts combine 52 simple moves with dance arts, martial arts, and healing arts to get you fit in 60 minutes. Each workout includes a warmup, sustained non-impact aerobic conditioning, strength training, cool down and stretching, leaving you energized. 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 Oct 19-Dec 14 9:30AM-10:30AM HVPA XE-261 6164 #1865
Nov 30
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Proactive Aging: Arming Yourself With Knowledge *NEW!*
As you proactively plan for your future, participate in this interactive guided discussion with experts in the field. Thoughtful planning and follow-through can help avoid a crisis should health care or housing needs change or life events force decisions to be made quickly. This course is designed to present a list of options, considerations and professional services available to help you put a plan in place, ready to be implemented if needed. Topics will cover the benefits and care costs of remaining in your home; the services available should you decide to downsize and relocate; the differences in housing options; and costs between continuous care retirement communities, assisted living and small residential homes for modest incomes. One person registers in advance, a family member may register in class and attend at no cost. Moderator Deborah Bakalich is a member of Senior Care Lifestyles, a true one-stop senior care resource center.
Tuition: $49 (includes $40 in fees*)
Tue Nov 05 6:30PM-8:30PM Hickory Ridge XE-284 6105 #5170
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The word qigong literally means skill or cultivation of vital energy (qi). Traditional Chinese medicine believes that good health is the result of a free-flowing, well-balanced qi (bioenergy) system, while sickness, pain or physical disorders are the result of qi blockage, or unbalanced qi in the body. Qigong practice helps to balance the qi system in the body and break the qi blockages to recover health. It helps you develop a more relaxed, harmonious state of mind and body; reduce stress; resist illness; and heighten sensitivity to your body’s internal organs along with developing an energetic ability to regulate your own health and vitality. You will focus on body posture adjustment and gentle movement, mind-focused relaxation, and breath regulation practice. Instructor: David Foulk.

Tuition: $109** (includes $40 in fees*)
Sat Sep 21-Nov 23 9AM-9:30AM HVPA XE-435 6154 #1878
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T’ai Chi

Discover t’ai chi, a form of active meditation that promotes calming, centering, and self-control. Instructor David Foulk introduces you to this practice of meditation and physical exercise, consisting of carefully coordinated, slow, natural movements proven to strengthen your body and mind. When the chi flows in a balanced fashion, you enjoy better physical and emotional health, increased longevity and inner peace. This course is appropriate for beginning and continuing students.

Tuition: $109** (includes $40 in fees*)
Sat Sep 21-Nov 23 10AM-11AM HVPA XE-843 6155 #1911
Sat Jun 22-Aug 17 9:30AM-10:30AM HVPA XE-843 6030 #9816
(No class Jul 6)
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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 love, kindness, generosity, and gratitude can help alter your outlook on life. Course includes meditation exercises and discussion. No previous meditation experience required. Instructor: Jerry Hartman.

Tuition: $59** (includes $40 in fees*)
Sat Nov 09 10AM-2PM Hickory Ridge XE-118 6158 #4498
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Yoga and Living in Gratitude
The wisdom traditions encourage the practice of gratitude. Yet, we often forget to be grateful when our lives are filled with joy and ease, fresh water and abundant food, health and acts of kindness, and peace in our family. Is there ever a time to be grateful for loss and illness, death and challenges, all-that is? Our exploration will help us touch the depths of what it is to be human via reflection and discussion, yoga poses and breathing, meditation and deep relaxation. Please bring a yoga mat and blanket. Instructor: Helen Heffer.
Tuition: $170** (includes $40 in fees*)
Thu Sep 19-Dec 12 7PM-9PM Health Sciences Building XE-324 6161 #4599
No class Nov 28
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Yoga Unpacked!

This course is designed for both novice and experienced yoga students seeking to understand the fundamentals and experience the benefits of a personal yoga practice. Yoga pose fundamentals will be explored including synchronizing breath with movement, optimal alignment, core strengthening, flexibility and balance, and you will create a personalized yoga sequence for regular home practice. Poses will be adapted for individual abilities. Please wear loose, comfortable clothing and bring a yoga mat or blanket. Instructor: Maura Conley.

Tuition: $120** (includes $40 in fees*)
Fri Sep 20-Nov 08 9:30AM-11AM Health Sciences Building XE-452 6153 #1883
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