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Course Descriptions

Please select a course title for more information. Please note, individual classes may be purchased by visiting the Mindfulness Center before the start of the class.

Call 301-986-1090 to purchase your classes.

  Meditation Courses

Meditation

This class includes a brief guided introduction into the meditative field of awareness which then allows the participants to spend time in quiet meditation. The class ends with a closing ceremony. This class is appropriate for participants who want quiet group time to enjoy and receive the benefits of their meditative experience. See complete schedule for when classes are available.

You can also join us for our Free Meditation class on Fridays from 8:00am - 9:00am.

Instructor: Debbie Norris

Cost: $150/10 week session or $20/class

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Instructor: Linda Lazarus

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Beginners Meditation

Meditation is a process, a technique, and a skill. As such it can be taught, and it can be learned. This class is for beginners who have little to no experience with meditation, and those who feel that close guidance in the meditative process is helpful. Participants are guided through the class with step by step instructions for entering and sustaining the meditative field. See complete schedule for when classes are available.

Instructor: TBD

While most meditations are seated, mindfulness can be developed during movement. These practices take the realm of meditation into everyday life and experience, and create a profound sense self and empowerment. Those who are experienced at seated meditation may wish to practice meditation with movement. Or those who do not choose to sit may wish to develop their meditative skills through Moving Meditation. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

A guided introduction into the meditative field of awareness, with discussion of meditative process theory. This focus of this class is to deepen the ability to sustain the meditative field of awareness throughout both wakeful and sleep states. This is done through development of experiential awareness. This class is appropriate for participants with some meditation experience and a willingness to engage in class participation. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

A meditative practice which uses slow graceful movements and controlled breathing techniques to promote the circulation of energy (qi) within the human body, and to enhance a practitioner's overall health. See complete schedule for when classes are available.

Instructor: Linda Lazarus

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Just as your physical body benefits from a massage or facial, your spirit will benefit from some time and attention as well. The Soul Salon guides participants in acknowledging the nudges of their spirit and in interpreting the feedback from our physical body as to how to nourish the spirit with what it needs to thrive. This is done through the teaching of spiritual concepts, the use of coaching exercises and spiritual tools such as meditation and visualization. The Soul Salon is a tool of awakening, alignment and transformation. The class focuses participants on their vital personal energy, health and wellness, how to access divine guidance, identifying their life purpose and gaining clarity on what each participant desires to create in life---and then in taking steps to vie for those things. See complete schedule for when classes are available.

Instructor: Rena M. Reese

Cost: $180/10 week session or $22/class
Per class rates are payable onsite at The Mindfulness Center.

Level 2 continues the foundational work established in the level 1 Soul Salon Program. Participants will continue on the path to alignment and awakening to their personal truth, diffusing fear, setting healthy boundaries, and stepping toward peace, purpose and connectedness. Both those happy with their present level of fulfillment in life and those craving more will benefit from another session in The Soul Salon. (Prerequisite: The Soul Salon: Level 1)

This class is not yet available.

This program will introduce spiritual concepts, practices and tools to promote true spiritual vibrancy and spiritual fitness. Guided though coaching and spiritual exercises to promote self-awareness, participants will be learning about themselves in such a way that carries over to life outside of class. Heightening our awareness that we are spiritual beings, we can hone our ability to access our intuition, personal higher-guidance system boost our energy, health and wellness. Countless spiritual tools, books and exercises are available for those looking to awaken further and come into alignment with their spirit's quest for wholeness. This program will be an exploration into many of these very things in a fun, powerful and supportive environment. See complete schedule for when classes are available.

Instructor: Rena M. Reese

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Meditation with a partner allows a deep bond to grow between the individuals. This class is recommended for couples, including partners, married couples at any stage of their relationship, even parent-child, siblings, and roommates, who would like to experience a greater compassionate connection with their partner. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $320/couple/10 week session or $40/class
Per class rates are payable onsite at The Mindfulness Center.

This class is for an overall release of tension and stress, while gently promoting mindfulness of body function and needs. Appropriate for any level of experience in meditation or fitness, this class will increase flexibility of both body and mind; improving blood-flow, and activating vibrant awareness throughout the body. See complete schedule for when classes are available.

Instructor: Linda Lazarus

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Children can often readily enter the meditative field of awareness; however their process for this experience may differ from adults. The younger the child, the more that they want to move as they make this connection. These classes are adapted to the age group of the child to maximize the natural processes for developing awareness of the meditative experience; using movement, guided imagery and cognitive development. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Children can often readily enter the meditative field of awareness; however their process for this experience may differ from adults. The younger the child, the more that they want to move as they make this connection. These classes are adapted to the age group of the child to maximize the natural processes for developing awareness of the meditative experience; using movement, guided imagery and cognitive development. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Children can often readily enter the meditative field of awareness; however their process for this experience may differ from adults. The younger the child, the more that they want to move as they make this connection. These classes are adapted to the age group of the child to maximize the natural processes for developing awareness of the meditative experience; using movement, guided imagery and cognitive development. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Nia for Teens is an opportunity for your child (13-18 years) to experience the joy of movement. We play with guided and non-guided movement,beats, sounding, and more! Nia for Teens is not a performance based class and students are welcome and encouraged to participate in a way that feels comfortable to them.

This semester the focus will be on the basic moves of Nia Technique and feeling at home with these moves. Students will learn the moves, move the moves, and energize the moves. There will be some experimentation with breathing exercises, chants, relaxation and meditation. See complete schedule for when classes are available.

This class is not yet available.

Children can often readily enter the meditative field of awareness; however their process for this experience may differ from adults. The younger the child, the more that they want to move as they make this connection. These classes are adapted to the age group of the child to maximize the natural processes for developing awareness of the meditative experience; using movement, guided imagery and cognitive development. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

So much science is now known about the benefits of various mind and body tools in creating optimal wellness. Diabetes Awareness presents the most recent and up-to-date knowledge on the causes of the diabetic condition and the role of mind and body programs in reversing these conditions. With a practical understanding of the relevance of these techniques, we apply and practice these life skills, to empower our own well being, and our personal role in our health care and healthy choices. We use this knowledge of what we can do for ourselves to live comfortable and satisfying lives. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $320/10 week session or $40/class
Per class rates are payable onsite at The Mindfulness Center.

This program presents mind-body practices for getting at the root causes of low-back hip and knee issues. The role of lifestyle practices including structural movement, energetic flow, nutrition, stress and sleep are taught. See complete schedule for when classes are available.

"After 6 years of life-limiting pain in my right knee, I took 6 weeks of classes with you and I am now back to running and can tell that I will soon be back to playing tennis! I had been told that I would have to have surgery and possibly knee replacement. I knew that would be the end of athletics for me. I am so relieved to know how to control this pain, and to have function back in my body. Thank you." A.M.

Instructor: The Mindfulness Center Team

Cost: $160/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

This class is for an overall awakening of the strength and the power of being. Release tension, improve blood-flow, and create neural connections and muscle strength throughout the body. See complete schedule for when classes are available.

Instructor: Debbie Norris

Cost: $150/10 week session or $20/class

This class draws upon a Fusion of movement modalities, including yoga, Qi Gong and Trance dance. Students are encouraged to embody their dreams, visions and deepest passions in a moving expression of inner light, power, wisdom and compassion. Deep recesses of the psyche are explored, long held tensions released, inner strength and focus discovered and embodied in simple breath inspired movements that bring a sense of freedom and joy. The class begins in quiet refection and breath connection to release daily burdens and connect with heartfelt mindfulness and body wisdom. Gentle movements begin that flow with the breath and open energy channels in the body. As the class continues the challenge of strength, breath and balance intensifies, building to a peak of body-mind fusion. Then we wind down to release deeper "stucks" in the body and mind and to stretch those hard to stretch places. The close is an extended relaxation that involves guided imagery to bring a sense of lasting an attainable peace. See complete schedule for when classes are available.

Instructor: Neva Ingalls

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Have you ever noticed that dancing makes you feel joyful, connected, energized, soulful and funky! This energetic movement class gets your juices flowing, and leaves you centered and at peace. If you want the best of moving and grooving - this class is for you. See complete schedule for when classes are available.

Instructor: TBD

This class is not available this session.

Nia is innovative, transformational exercise that expands and deepens the experience of fitness. Through movement, music, and fun, Nia classes guide you to move your body the way it is intended to move. Based in the dance arts, martial arts and healing arts, Nia offers a total, invigorating mind-body workout that emphasizes joy, pleasure and ease. Nia classes vary in their focus, but always provide new tools for you to further develop your relationship with your body, including:

• Ways to strengthen muscles and gain flexibility without inducing injury
• Newfound awareness of the essential relationship between the feet and the rest of the
• body, in stillness and in movement
• Guidance in releasing tension through the neck and shoulders, even while engaging in
• dynamic, fast- paced upper-body movement
• Cognitive awakening through working with neuromuscular patterns that stimulate and
• attune your body, mind and spirit
• Support for your individual creativity in all realms of self-expression

Everyone is welcome to any Nia class. No prior training is necessary. Come and join us! See complete schedule for when classes are available.

Instructor: Suz Weiss

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Beginning or returning to your workout? This is the class for easing into the workout routine. Exercise and stretch your muscles, using pilates and yoga routines for building strength and stability. Start your self-empowerment routine now. Your personal needs will be addressed in this class. See complete schedule for when classes are available.

Instructor: Missy James

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

Haven't worked out in a while? Have limited movement? This class is ideal for getting back into shape. Missy will work with you to make sure that you have an optimal workout while working within your personal limits. See complete schedule for when classes are available.

Instructor: Missy James

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

What a great way to start the day! Class begins with an energizing warm-up, moves into an up-lifting cardio workout, and leaves you feeling toned, invigorated and ready to take on the day! See complete schedule for when classes are available.

Instructor: Missy James

Cost: $150/10 week session or $20/class
Per class rates are payable onsite at The Mindfulness Center.

THE MINDFULNESS CENTER
4963 ELM STREET, SUITE 100
BETHESDA, MD 20814

(301) 986-1090
(2 blocks from Bethesda Metro Station. Colonial Parking Garage located directly across the street: $1/hr)