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54 Winter 2018 443-518-1700 howardcc.edu/ConEd Personal Enrichment Using Mindfulness Meditation to Increase Happiness We oen 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 medita- tion 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. Course includes meditatation exercises and discussion. Instructor: Jerry Hartman. $59** (includes $40 in fees*) Sat 10am-2pm, Mar 3 XE-118 6300 #4200 Hickory Ridge Mindfulness of the Body Of the four foundations of mindfulness, the first and foremost is mindfulness of the body. From infancy, you unconsciously learn 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 awareness of your body. $59** (includes $40 in fees*) Sat 10am-2pm, Feb 17 XE-462 6303 #9816 Hickory Ridge 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. e only prerequisite is a love of movement and openness to international music and dance. Instructor: Claudia Salomon $89** (includes $40 in fees*) Sat 9:45pm-10:45pm, Jan 13-Mar 10 (No class Feb 10) XE-550 6018 #4113 Horowitz Arts Center 110 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. Aer all the stress and activity of the holiday season, give yourself the gi of self-care with qigong. Qigong ("chee-gung") is a meditative, healing form of movement from the same Chi- nese 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 longtime, experienced practitioner of the Qigong form. $40** (fee based, no waivers) Sat 1pm-4pm, Jan 13 XE-580 6217 #4163 Health Sciences Building 164 Sun 1pm-4pm, Feb 4 XE-580 6219 #4164 Health Sciences Building 164 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 $160** (includes $40 in fees*) Sat 8:30am-10:30am, Jan 13-Mar 17 XE-573 6354 #4134 Health Sciences Building 164 Yoga and the Hidden Message in Water NEW! Yoga and what Masaru Emoto reveals in his book e Hid- den 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. rough 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: e Hidden Messages of Water by Masaru Emoto is highly recommended but not required. Instructor: Helen Heffer. $160** (includes $40 in fees*) Thu 7pm-9pm, Jan 11-Mar 15 XE-557 6353 #4121 Health Sciences Building 114 Creating and Sustaining a Yoga Home Practice Create a regular home practice of yoga that will build flex- ibility, strength and balance. rough 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 abili- ties. 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 $99** (includes $40 in fees*) Fri 11am-12:30pm, Jan 12-Mar 2 XE-535 6313 #3698 Horowitz Arts Center 140