Health and Fitness/Fine Arts

The Art of Mindful Living
Most of us are well. We have comfortable lives, good jobs, and great health. However, often our lives are not joyful. We cannot seem to find the wonder and excitement of every day life. Some of us even struggle in dealing with the daily ups and downs of life. Living in the Washington DC Metropolitan area, known for its fast pace and high stress, we are frequently challenged in how to balance between work and family. Mindfulness meditation is a practical practice that can help us to stay balance, to be in touch with the happiness in our life, to live fully with peace and joy in the present moment. In this class, we will look deeply into the practice of mindfulness meditation, and how to practically apply it to our daily lives. It will be a time for slowing down to be with each moment and to really feel alive. We will also learn ways to deepen the practice on sitting meditation, walking meditation, mindful eating, and body scan. It is recommended (not required) that people attending this class have some experiences with the mindfulness meditation practice
or have taken the Mindfulness Meditation class (PSYC1596).
Instructor: Hai Nguyen
PSYC 1587-21A $160
Th 3/22-5/10, 8 Sessions
7-9 p.m. Bisdorf Bldg., Room 447 Register for this class Now!

Exploring Transitions: A Guided Writing Workshop
Where are you in your life’s journey? What major events have brought you here? How can you help determine your life’s course? Small group sessions combine creative writing exercises and discussion to explore major life changes and discover one’s narrative
path. A relaxed, supportive atmosphere allows participants to exchange insights as they begin to see transition as an ongoing process. Deeper exploration is encouraged between sessions through the use of writing prompts and artwork in a creative journal. Senior citizen free tuition is not applicable.
Instructor: Nina Sichel
COMM 1969-21A $165
W 3/7-4/11, 6 Sessions
7-8:30 p.m. Location: TBD Register for this class Now!

Mindfulness Meditation
Mindfulness meditation is a wonderful way of self-discovery and a means of healing the mind and body. Mindfulness is a wonderful tool to heal and transform ourselves. It can help us find peace and joy in our hectic daily life. This course will look deeply into
the practice of mindfulness meditation, and show how to bring it into your daily life. Discussions will follow lectures on: Working with Your Feeling; Perception and Reality; Being at Home Wherever You Are. Students will be led in many practice sessions for:
• sitting meditation,
• sitting and walking meditation,
• mindful eating
• reacting versus responding
• body scan meditation
• Yoga to release stress, and untangle the difficult knots that
inherently exist in the body and mind.
Instructor: Hai Nguyen
PSYC 1596-21A $160
T 1/30-3/30, 10 Sessions
7-9 p.m. Bisdorf Bldg., Room 447 Register for this class Now!

Feng Shui: Clearing the Clutter
Feng Shui is the Chinese art and science of living in harmonious relationship with your environment. It is called the art of placement because the knowledge will guide individuals with the placing of objects in an environment to retrieve the best prosperity. Balancing the elements in our surroundings is also important for creating the balance in our lives. Besides using Feng Shui there is another key aspect to consider: clearing the clutter inside and outside of your home. Come and learn basic techniques on how freeing up your mind and spirit of clutter can help you achieve your life goals with Feng Shui.
Materials will be provided by the instructor.
Instructor: Sarah Schroerlucke
BLDG 1940-21A $100
Th 3/8-3/15, 2 Sessions
7-9 p.m.Location: TBD Register for this class Now!

Script Writing Fundamentals
This six week workshop is an introduction to the building blocks upon which writing scripts for films and television productions (not documentaries) are based; this course includes discussions on the fundamentals of script writing (1) visual story telling, (2) dialogue,
(3) scenes, and (4) basic dramatic structure. It also includes discussions on the practical elements of the script writing process: the nature of a script, audience, objectives, content outline, treatment, development, storyboard, and further analysis. Students begin
with writing exercises and proceed to the development of a short script.
Instructor: Clinton Parker
COMM 1964-21A 1.2 CEU
S 3/17-4/21, 6 Sessions $125
1-3 p.m. Bisdorf Bldg., Room 131 Register for this class Now!

“I’m Getting Married” (Planning Your Own Wedding)
The emphasis for this class is to instruct the bride on how to plan her special day from the pre-wedding events such as the engagement parties to the honeymoon. The foundation will be built on the development of the budget. Each bride will be taught the
fundaments of contacting, interviewing and negotiating with wedding service providers. They will also learn about etiquette issues and how to incorporate their culture, customs or family traditions tastefully.
Instructor: Quanetta Lewis
LLRN 1962-21A $175
S 1/20-2/17, 3 Sessions
9-12pm Bisdorf Bldg., Room 131 Register for this class Now!

LLRN 1962-22A $175
S 3/17-4/14, 3 Sessions
9-12pm Bisdorf Bldg., Room 131 Register for this class Now!

Massage Therapy: Introduction
An introduction to the art and technique of giving partial and fullbody Swedish massage.
Students will both receive and demonstrate the various massage techniques with others in the class. Individuals will practice with other class members, and for couples
who may take this course and work together exclusively. You will learn
• physiological effects of stress on the body
• how you can use massage to address and reduce these effects.
• how to combine massage techniques so that your massage will
flow smoothly from one part of the body to another.
• perform a full-body, stress-reducing Swedish massage
Instructor: Guinevere Meyer
HLTH 1740-21A $199
W 1/17-3/7, 8 Sessions
5-7:15 p.m. Bisdorf Rm 131 Register for this class Now!

Ballroom Dance: Foxtrot, Waltz, and Rumba
– A beginner’s course that will have you on the dance floor in six easy lessons. Classes focus on four key elements that will have you feeling confident and comfortable.
Close personal attention is given to each student’s progress.
Instructor: Ralph Smith III
RECR 1904-21A $195
S 1/20-2/24, 6 Sessions 2-4 p.m.
Tyler Bldg., Room 206 Register for this class Now!

Ballroom Dance: Cha-Cha, Mambo, and Swing Dancing
–You can now broaden your ability to master the ballroom dances with six lessons
that will have you on your way to never having to sit out a dance. Students that have taken the Foxtrot, Waltz and Rumba lessons will have had an introduction and find it easier to master.
Instructor: Ralph Smith III
RECR 1904-22A $195
S 3/3-4/7, 6 Sessions 2-4 p.m.
Tyler Bldg., Room 206 Register for this class Now!

Basic Auto Maintenance
Save money and prolong the life of your car or light truck by learning basic maintenance practices and troubleshooting. Bring your car or light truck to this fun, interactive class and learn how to check and identify fluids, change a tire, etc. from a professional technician. Discover how to explain problems to your mechanic and better assess if you are receiving accurate information concerning repairs. Your vehicle will receive a basic inspection
under the supervision of a professional technician. The first class (AUTO 1921-21A) will be lecture followed by handson underhood orientation and inspections. The second class
(AUTO 1979-21A) will cover tire maintenance, changing a tire, and additional hands-on activities. Both classes will feature question- and-answer opportunities. Wear appropriate footwear and comfortable clothing that you don’t mind getting dirty.

Instructor: Reg. Bennet
AUTO 1921-21A $75
S 3/3, 1 Session 9 a.m.-5 p.m. Engineering Bldg., Room 107 Register for this class Now!
AUTO 1979-21A $75
S 3/17, 1 Session
9 a.m.-5 p.m. Engineering Bldg., Room 107 Register for this class Now!

Modern Dance Repertory
Be prepared to move and learn selected modern dance repertory with a dance company while gaining experience in group choreography, staging and lighting, with possible performance opportunities with Kathy Harty Gray Dance Theatre. Your instructor, Kathy Harty Gray, is a graduate of the Juilliard School and director of NOVA-Alexandria’s resident dance theatre. Prerequisite: modern dance and/or ballet experience. Dance attire (leotard and tights) required.
Instructor: Kathy Harty Gray
ARTS 1872-21A $120
W 1/24-4/25, 10 Sessions (No class:2/14, 2/28, 3/14, 3/28, 4/11)
8:30-9:30 p.m. Tyler Bldg., Room 206 Register for this class Now!

Drawing Basics (for Beginners)
This course is designed to strengthen your observational abilities and develop your understanding of drawing as an expressive medium. A range of drawing concepts is covered, including form, light, space, and composition. Working primarily from observation, explore subjects ranging from still-lifes to interior spaces. Note: Students should bring an 18" x 24" drawing pad, drawing pencils, and a kneaded eraser to the first class.
Materials:
18x24” drawing pad
Drawing pencils (HB, 2B, and H are suggested)
Kneaded eraser
Vine charcoal
Compressed charcoal
Charcoal paper (2-3 large sheets)
Black Conte crayons
Instructor: Rachel Jeffers
ARTS 1910-21A 1.2 CEU
T 1/23-2/13, 4 Sessions $125 Register for this class Now!
10 a.m.-1 p.m.

Painting Fundamentals (Beginning-Intermediate)
This course is an introduction to the basic principles of acrylic painting. Students will investigate color, value, form, composition, and space. Working primarily from observation, students will explore subjects ranging from still-life to self-portraits and the figure.
Note: Students should bring white and raw umber acrylic paint, brushes, palette, a container for water, and a 12” x 18” sheet of cold-press illustration board to the first class.
Materials:
Acrylic paint
Suggested colors:
Raw umber
Titanium white
Cadmium red medium
Napthol red
Cadmium yellow medium
Cobalt Blue
Ultramarine Blue
Brushes (a variety of shapes and sizes)
A container for water
Rags or paper towels
Palette
Palette knife
1-4 canvases or sheets of white cold-press illustration board
(about 12x18”)
Instructor: Rachel Jeffers
ARTS 1542-21A 1.2 CEU
T 4/3-4/24, 4 Sessions $125
10 a.m.-1 p.m. Register for this class Now!

Painting Fundamentals (Intermediate-Advanced)
Investigate how visual images can be used to communicate ideas. Principles of design are emphasized while students explore concepts and approaches to painting ranging from abstraction to metaphor and identity. Students focus on developing their own personal expression.
Note: Students should bring paint supplies to the first class.
Materials:
Acrylic paint
Suggested colors:
Raw umber
Titanium white
Cadmium red medium
Napthol red
Cadmium yellow medium
Cobalt Blue
Ultramarine Blue
Brushes (a variety of shapes and sizes)
A container for water
Rags or paper towels
Palette
Palette knife
4 canvases or sheets of white cold-press illustration board
(about 12x18”)
Instructor: Rachel Jeffers
ARTS 1583-21A 1.2 CEU
T 5/1-5/22, 4 Sessions $125
10 a.m.-1 p.m. Register for this class Now!

Portrait Drawing (Beginning-Intermediate)
Working from a portrait model, students will develop their observational
skills and their technical mastery of drawing techniques
and materials. Basic principles of light, structure, and composition
will be presented in relation to the human form. From gesture
drawing to self-portraiture, various approaches of expression
will be explored.
Note: Students should bring an 18" x 24" drawing pad, drawing
pencils, and a kneaded eraser to the first class.
Materials:
18x24” drawing pad
Drawing pencils (HB, 2B, and H are suggested)
Kneaded eraser
Vine charcoal
Compressed charcoal
Charcoal paper (2-3 large sheets)
Instructor: Rachel Jeffers
ARTS 1543-21A 1.2 CEU
T 2/20-3/13, 4 Sessions $125
10 a.m.-1 p.m. Register for this class Now!

The Business of Photography
The Business of Photography covers the essentials of running a photography business from choosing your specialty to choosing the right equipment to purchase. Topics covered in this class will be pricing, workflow, marketing, and copyright usage. Meets Thursdays from 6-8 PM on 1/18, 1/25, 2/1, 2/8 and 2/15. Some self-paced online activities will substitute for classroom time. This course may also be taken for college credit. See the Spring Schedule of Credit Classes for more information. No senior tuition waivers are available for this class.
Instructor: Morgan Howarth
PHTG 1534-21A 1.0 CEU
Th, 1/18-2/15, 5 Sessions $125
6-8 p.m. Tyler Bldg., Room 0112 Register for this class Now!

Photography: Go Digital
Learn how to confidently use and control your digital camera including focus, resolution, histograms, color and exposure management. A digital SLR camera is recommended. Creative shooting assignments will be designed to inspire you. Class will meet Sat. from 10-1:30 on 1/20, 1/27 and 2/3. Some self-paced online activities will substitute for classroom time. Textbook: Mastering Digital SLR Photography by David D. Busch. This course may also be taken for college credit. See the Spring Schedule of Credit Classes for more information. No senior tuition waivers are available for this class.
Instructor: Barbara L Southworth
PHTG 1535-21A 1.0 CEU
S, 1/20-2/3, 3 Sessions $125
10 a.m.-1:30 p.m. Tyler Bldg., Room 0263 Register for this class Now!

Photography: CameraRAW
To achieve the highest quality images with your digital camera, you need to understand and use Camera RAW. Learn how convenient, powerful and flexible image processing with Camera RAW can be. Class will meet Sat. from 10-1:30 on 2/10, 2/24 and 3/3. Some self-paced online activities will substitute for classroom time. A working knowledge of your
digital camera is recommended or PHTG 1535-21A Go Digital. Textbook: Photoshop CS2 RAW by Mikkel Aaland. This course may also be taken for college credit. See the Spring Schedule of Credit Classes for more information. No senior tuition waivers are available for this class.
Instructor: Barbara L Southworth
PHTG 1536-21A 1.0 CEU
S, 2/10-3/3, 3 Sessions $125
10 a.m.-1:30 p.m. Tyler Bldg., Room 0263 Register for this class Now!

Digital Asset Management
Develop effective workflow strategies using Adobe Bridge and other software to efficiently manage the volume of images from your digital camera. Develop an image archive designed for speedy retrieval of your digital assets. Class will meet Sat. from 10-1:30 on 3/24, 3/31 and 4/7. Some self-paced online activities will substitute for classroom time.
Textbook: Digital Asset Management by Peter Krogh. This course may also be taken for college credit. See the Spring Schedule of Classes for more information. No senior tuition waivers are available for this class.
Instructor: Barbara L Southworth
PHTG 1537-21A 1.0 CEU
S, 3/24-4/7, 3 Sessions $125
10 a.m.-1:30 p.m. Tyler Bldg., Room 0263 Register for this class Now!

GOJU Karate
GOJU is a martial art style with powerful techniques designed to take down an attacker with one blow and with counterattacks that can be equally forceful. Strength and timing is the key in GOJU. GOJU - In Chinese GOJU translates as Go - “Hard” and Ju - “Soft” meaning that GOJU is a “Hard & Soft” style of martial arts. If the enemy attacks, never use an equally strong defense. 8 Principles of GOJU:
The mind is one with heaven and earth.
The circulatory rhythm of the body is similar to the cycle of the sun and the moon.
The way of inhaling and exhaling is hardness and softness.
Act in accordance with time and change.
Techniques will occur in the absence of conscious thought.
The feet must advance and retreat, separate and meet.
The eyes do not miss even the slightest change.
The ears listen well in all directions.
Exercise attire is needed but no footwear is necessary. Students will be provided with the text: “American Marine GOJU Within Arms Reach Self-Defense,” by LtCol Garry Klaus USMC Ret. This course will be taught by certified professionals at the Kingstowne Karate Dojo Inc, 7007 C Manchester Blvd, Alexandria VA. Dressing rooms and restrooms are available on-site. Senior citizen free tuition is not applicable.
GOJU Karate: Beginning
RECR 1922-21A $175
M/W 2/26-3/21, 8 Sessions Register for this class Now!
6:30-7:30 p.m.

GOJU Karate: Intermediate
RECR 1923-21A $175
M/W 4/23-5/16, 8 Sessions Register for this class Now!
6:30-7:30 p.m

Tae Kwon Do
Taekwondo has become the world’s most commonly practiced martial art, and is the national sport of Korea as well as an Olympic sporting event. In Korean, derived from hanja, tae means “to strike or smash with the foot”; kwon means “to strike or smash with the hand”; and do means “way” or “path”. Hence, taekwondo is loosely translated as “the way of the foot and the fist”. Taekwondo’s popularity has resulted in the divergent evolution of the martial art. As with many other martial arts, taekwondo is a combination of combat technique, self-defense, sport, exercise, entertainment, and philosophy. Exercise attire is needed but no footwear is necessary. Students will be provided with the text: “American Marine Goju Within Arms Reach Self-Defense,” by LtCol Garry Klaus USMC
Ret. This course will be taught by certified professionals at the Kingstowne Karate Dojo Inc, 7007 C Manchester Blvd, Alexandria VA. Dressing rooms and restrooms are available
on-site. Exercise attire is needed but no footwear is necessary. Senior citizen free tuition is not applicable.
Tae Kwon Do: Beginning
RECR 1916-21A $175
M/W 1/22-2/14, 8 Sessions Register for this class Now!
6:30-7:30 p.m.
Tae Kwon Do: Intermediate
RECR 1925-21A $175
M/W 3/26-4/18, 8 Sessions Register for this class Now!
6:30-7:30 p.m.

Victim Prevention: Common Sense before Self-Defense
The crucial element is to understand Common Sense before Self- Defense utilizing the Three ‘A’s Awareness, Alertness, and Avoidance, however when physical Self-Defense is necessary you will be armed with the knowledge of over 100 un-armed techniques.
In this hour and half seminar you will learn basic self defense against Chokes, Grabs, wrist locks, gun, and knives with the philosophy to use common sense when ever possible and avoid physical contact. This seminar will be taught by certified professionals at the Kingstowne Karate Dojo Inc, 7007 C Manchester Blvd, Alexandria VA. Dressing rooms and restrooms are available on-site. Exercise attire is needed but no footwear is necessary. Senior citizen free tuition is not applicable.
RECR 1905-21A T 1/30 4:30-6 p.m. $65
RECR 1905-22A T 2/27 4:30-6 p.m. $65
RECR 1905-23A T 3/27 4:30-6 p.m. $65
RECR 1905-24A T 4/24 4:30-6 p.m. $65

Register for this class Now!