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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


Ask the Professionals: An Aging in Place Panel Discussion
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 and the differences in housing options and costs between continuous care retirement communities, assisted living, and small residential homes for modest incomes. There will be an overview on Medicaid, veteran's benefits and legal planning. 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 May 07 6:30PM-8:30PM Gateway Campus XE-589 6565 #4635
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Connections: Mind, Body Health

Everyday stress can result in emotional pain and physical ailment. Holistic Practitioner, Sharon Burns, R.N., B.S.N., M.A., 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 Feb 09-Feb 16 9:30AM-11:30AM Hickory Ridge XE-442 6568 #4518
Sat Apr 06-Apr 13 9:30AM-11:30AM Hickory Ridge XE-442 6569 #5317
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Developing the Intention to Live Mindfully *NEW*
Mindfulness is more than a state of mind. It is an intention. Explore how to make loving-kindness, compassion for others, compassion for yourself, and equanimity part of your life. The class will consist of short talks, guided meditations and group discussions to increase your ability to support yourself and others under all conditions. No prior meditation experience is required to take this class. Instructor Jerry Hartman is a graduate of the certificate program at the Meditation Teacher Training Institute, Washington, D.C.
Tuition: $59** (includes $40 in fees*)
Sat Feb 02 10AM-2PM Laurel College Center XE-245 J1616 #5463
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Gentle Yoga
Gentle Yoga is designed for those of us who feel we are too stiff, too out of shape, not the right shape or too old to start something new. Through creativity and compassion, you will learn to work with the body, not against it. Our bodies need to stretch and strengthen to find balance and ease, feel energized and relaxed, to be trusted and appreciated. Join in this exploration of new possibilities. Bring a blanket or yoga mat to class. Instructor: Helen Heffer.
Tuition: $160** (includes $40 in fees*)
Sat Apr 06-Jun 15 10:30AM-12:30PM Health Sciences Building 112 XE-419 6612 #4613
(No class Apr 20)
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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 19-Mar 23 10:30AM-12:30PM Health Sciences Building 112 XE-465 6583 #4522
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Gratitude: The Secret to Health and Well-Being *NEW*
In the last decade, research on the various health and well-being benefits of gratitude has become more mainstream and accessible. This course will provide an overview of these benefits and create greater awareness of the role gratitude plays in your life during both joyful and difficult times.Topics include a description of gratitude, why it is important, and offer proven strategies and techniques for enriching and sustaining your own gratitude practice. Thought-provoking information and discussion, along with humor, research data and affirmations will center around the health and well-being benefits of gratitude. The last class meeting will consist of a follow-up to identify the learning, successes and obstacles you may have encountered in your personal practice of gratitude. Instructor Linda Roszak Burton earned a B.S. in Health Education, is an ICF-ACC credentialed coach and certified in brain-based coaching from the NeuroLeadership Institute.
Tuition: $69** (includes $40 in fees)
Mon Apr 01-May 06 6:30PM-8:30PM Gateway Campus XE-357 6608 #5591
(No class Apr 15, Apr 22 & Apr 29)
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Half Day Silent Meditation Retreat *NEW*
Take a break from the turmoil of daily life. Join a group of like-minded people for a half day of silent retreat. At the beginning of the class, the instructor will provide guidance to help you settle into silence. As the session continues, there will be less guidance as you learn to explore on your own. There will be alternate periods of seated and walking meditation. Both beginning and experienced mindfulness practitioners are welcome. Instructor Jerry Hartman is a graduate of the certificate program at the Meditation Teacher Training Institute, Washington, D.C.
Tuition: $59** (includes $40 in fees*)
Sat Mar 02 10AM-2PM Hickory Ridge XE-475 6341 #4908
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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, located in Washington, D.C.

Tuition: $59** (includes $40 in fees*)
Sat Mar 16 10AM-2PM Laurel College Center XE-119 J1622 #6623
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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: $160** (includes $40 in fees*)
Thu Apr 04-Jun 13 7PM-9PM Health Sciences Building XE-268 6615 #4596
(No class Apr 18)
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Mental Health First Aid
This course, approved by the Maryland Department of Health and Mental Hygiene, is designed for allied health professionals, educators, civic leaders, and community members to learn about the initial help that can be given to a person in a mental health crisis (severe depression, psychosis, panic attack, suicidal thoughts and behaviors) or showing symptoms of mental illness, until appropriate professional or other help (including peer and family support) can be engaged. Review the prevalence of mental illness in the U.S. and the associated emotional and economic cost. Label the potential warning signs and risk factors for depression, anxiety disorders, trauma, psychotic disorders, and substance use disorders. Compose a five-step action plan to help an individual in crisis connect to professional care. Identify resources available to help someone with a mental health problem. Upon successful completion, students will earn a Mental Health First Aider certificate. Mental Health First Aid certification must be renewed every three years.
Tuition: $90 (includes $40 in fees)
Sat Mar 16 9AM-5PM Hickory Ridge XH-460 7045 #6053
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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 12-Mar 09 10:30AM-11:30AM Horowitz Arts Center 110 XE-261 6581 #4508
(No class Feb 9)
Sat Apr 06-Jun 08 10:30AM-11:30AM Horowitz Arts Center 110 XE-261 6580 #4595
(No class Apr 20 & May 25)
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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 Apr 06-Jun 08 9AM-10AM Horowitz Arts Center 115 XE-435 6591 #4615
(No class Apr 20 & May 25)
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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 Jan 19-Mar 23 9AM-10AM Horowitz Arts Center 115 XE-843 6496 #0851
(No class Feb 9)
Sat Apr 06-Jun 15 10AM-11AM Horowitz Arts Center 115 XE-843 6593 #4646
(No class Apr 20)
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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 postures.

Prior t’ai chi experience is not required. Instructor: David Foulk.

Tuition: $109** (includes $40 in fees*)
Sat Jan 19-Mar 23 10AM-11AM Horowitz Arts Center 115 XE-266 6618 #4509
(No class Feb 9)
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The Four Foundations of Mindfulness *NEW*
Mindfulness rests upon four foundations: the body, the mind, feelings, and thoughts. Mastering the four foundations is the best way to establish and sustain a meditation practice. Join us as we explore each of the foundations in turn, with short talks, guided meditations and group discussions
designed to increase your understanding of this way to practice meditation. No meditation experience is needed to participate in this workshop.
Tuition: $59** (includes $40 in fees*)
Sat May 04 10AM-12PM Hickory Ridge XE-217 6345 #4912
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Yoga & Exploring the Chakras

In yoga, the chakras are the seven major energy centers that parallel the spine. We will use the chakras as a map of human evolution, from survival consciousness to unity consciousness. Through classic yoga phases, breathing techniques, meditation, and discussion, we will explore how we and the human species are evolving toward our full potential. As we all experience challenges in relation to ourselves, our fellow human beings, and our planet, we are inspired to engage life from an ever-deepening and more conscious place. Please wear comfortable clothing and bring a mat or towel to class. Instructor: Helen Heffer.

Tuition: $160** (includes $40 in fees*)
Sat Apr 06-Jun 15 8:30AM-10:30AM Health Sciences Building 112 XE-233 6578 #6343
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Yoga and the Hidden Message in Water

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*)
Sat Jan 19-Mar 23 8:30AM-10:30AM Health Sciences Building 112 XE-557 6567 #4535
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Yoga for Challenging Times
Perhaps your challenge is making peace with the world situation, environmental issues, depression, eating disorders, addiction, loss of a loved one, tenuous health, struggles with relationships, or other life difficulties. Yoga will be the vehicle for honoring these challenges and working with the suffering they create. We will use yoga postures, peaceful breathing, deep relaxation, and the meditation practice of Tonglen to find our center. Center is that place of balance, strength, and openness to life in all the ways it shows up. Wear comfortable clothing and bring a blanket to class. Instructor: Helen Heffer.
Tuition: $160** (includes $40 in fees*)
Thu Jan 17-Mar 21 7PM-9PM Health Sciences Building 112 XE-544 6582 #5324
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Yoga for Pain Relief

How do you maintain an active lifestyle, keep your body healthy, and manage pain and injuries ?

Join Tim Newton, DPT, and yoga instructor Maura Conley as they team up to offer a unique blend of eastern and western traditions that combine osteopathic practices and yoga. Each class will focus on a different region of the body, with the first hour covering the common muscle imbalances that, over time, can cause pain and injury and continued imbalances.

Learn the exercises/habits/poses you can utilize to reverse or prevent the imbalance. The second class hour will consist of yoga poses and sequences specifically tailored to that region of the body, allowing for a total therapeutic approach to prevent or avoid future concerns. Wear comfortable clothing and bring a yoga mat to class.

Instructors: Tim Newton & Maura Conley.

Tuition: $119 (includes $40 in fees*)
Sun Jan 20-Feb 10 9AM-11AM Health Sciences Building 112 XE-341 6595 #5346
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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 including synchronizing breath with movement, optimal alignment, core strengthening, flexibility
and balance will be explored and students 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: $119** (includes $40 in fees*)
Fri Jan 18-Mar 15 9:30AM-11AM Health Sciences Building 112 XE-452 6586 #5326
Fri Apr 05-May 31 9:30AM-11AM Health Sciences Building 112 XE-452 6585 #5325
(No class Apr 19)
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