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72 Winter / Spring 2020 443-518-1700 howardcc.edu/ConEd Personal Enrichment The Four Foundations of Mindfulness Mindfulness rests upon four foundations: the body, the mind, feelings, and thoughts. Mastering the four founda- tions 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 discus- sions designed to increase your understanding of this way to practice meditation. No meditation experience is needed to participate in this workshop. $89** (includes $40 in fees*) Mon 7pm-9pm, May 4-May 18 XE-217 6202 #7110 HCC Main Campus Meditation and Yoga As a Path to Presence NEW! What if I lived my life fully present—to the falling of the snow, the laughter of a child, the taste of sugar snap peas fresh from the garden, the call of the wild geese returning, the fragrance of lilacs, and my own inner-most thoughts and feelings? I would not miss the exquisite richness of this life. I would be full, fulfilled, at peace. Yoga and meditation provide a path to this state of presence. Please bring a yoga mat and blanket. Instructor: Helen Heffer. $160** (includes $40 in fees*) Thu 7pm-9pm, Apr 2-Jun 11 (No class on Apr 9) XE-126 6213 #7222 Health Sciences Building Yoga Unpacked! is 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 strength- ening, flexibility and balance, 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. $119** (includes $40 in fees*) Sun 1:30pm-3pm, Jan 26-Mar 22 XE-452 6586 #5702 Health Sciences Building Sun 1:30pm-3pm, Apr 5-Jun 14 **$130 (No class Apr 12, May 10 & 24) XE-452 6191 #5786 Health Sciences Building Nia the Technique: Fusion Fitness Nia combines dance, martial arts, and mindfulness, based on the intelligent design of the body. Nia fusion fitness leaves you energized, mentally clear, and emotionally balanced - body, mind, emotion, and spirit. It is a holistic fitness prac- tice for any fitness level and age. You can discover, explore, unleash, and enhance your individual potential by engaging your senses and listening to your body. Come experience the Nia wave - let its music, movement, and magic engulf you. Wear comfortable clothing and bring so-soled slippers if you choose not to go barefoot. Nia First Degree Black Belt instructor: Claudia Salomon. $89** (includes $40 in fees*) Sat 9:30am-10:30am, Jan 18-Mar 21 XE-261 6581 #5693 Horowitz Arts Center Sat 9:30am-10:30am, Apr 4-Jun 20 (No class Apr 11 & May 23) XE-261 6188 #5767 Horowitz Arts Center Gentle Yoga and Meditation is 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 ex- perience the fullness of life. Instructor: Helen Heffer. $160** (includes $40 in fees*) Sat 10:30am-12:30pm, Jan 18-Mar 21 XE-465 6583 #5703 Health Sciences Building 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. rough 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. $160** (includes $40 in fees*) Sat 10:30am-12:30pm, Apr 4-Jun 20 (No class Apr 11 & May 23) XE-419 6204 #7111 Health Sciences Building 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 conscious- ness. rough 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. $160** (includes $40 in fees*) Sat 8:30am-10:30am, Jan 18-Mar 21 XE-233 6040 #7145 Health Sciences Building Yoga and Spring Awakening NEW! Spring is a coming to life aer winter's rest. It is the awak- ening of energy as new growth, new potential. Something is stirring in Nature and in us. e yoga poses, breathing, meditation, and relaxation will put us in touch with what is stirring and awakening, as outer and inner become one. Please bring a yoga mat and blanket. $160** (includes $40 in fees*) Sat 8:30am-10:30am, Apr 4-Jun 20 (No class Apr 11 & May 23) XE-132 6228 #7594 Health Sciences Building Yoga and Its Seven Spiritual Laws NEW! Our explorations will be structured around the seven spiritual laws of yoga: Pure Potentiality; Giving and Re- ceiving; Karma; Least Effort; Intention; Non-attachment; and Dharma or Life Purpose. ese topics will spark our discussions and actions, guiding us to lead more conscious and fulfilled lives. e classic yoga poses, meditation, and relaxation will help us deepen our study. Please bring a yoga mat and blanket. $160** (includes $40 in fees*) Thu 7pm-9pm, Jan 16-Mar 19 XE-130 6227 #7592 Health Sciences Building