Courses

Moments of Calm – Meditation for Everyday Peace
Duration: 8 weeks (adaptable) | Session Length: 1.5 to 2 hours
Description:
This gentle yet transformative series introduces participants to mindfulness meditation,
cultivating calmness, clarity, and greater awareness in daily life. Through guided
practices and supportive discussions, we explore four essential areas of awareness:
breath, body, emotions, and thoughts. Participants will learn tools to manage stress,
build emotional resilience, and enjoy the present moment. No prior experience is
required.

Write Your Way Home – Journaling for Joy & InsightDuration: 8 weeks (adaptable) | Session Length: 1.5 to 2 hoursDescription:This inspiring course is based on the acclaimed “Journal to the Self” program, teaching12 unique journaling techniques to enhance self-awareness, reduce stress, and explorecreativity. Seniors will learn to use writing for reflection, memory keeping, andemotional wellbeing. No writing experience is necessary—only a willingness to exploreand enjoy the journey. A $15 workbook will be provided.

Breathe Well, Live Well – Breathwork for Vitality & Relaxation
Duration: 6–8 weeks (adaptable) | Session Length: 1 hour
Description:
Breath is our most natural healing tool—and it’s always with us. In this program,
participants will learn and practice a variety of safe and effective breathing techniques to
relax the nervous system, improve energy, and restore balance. Each session will include
seated instruction and simple practices suitable for all mobility levels. Breathwork is a
wonderful way to re-energize and reconnect with one’s body and wellbeing.

Qi Gong for Vitality and Grounding
Focused entirely on gentle movement, tapping, and breath, this session invites participants to engage with the traditional practice of Qi Gong. Rooted in the Five Elements theory, it supports the health of key organs (lungs, heart, liver, spleen, and kidneys) and promotes the flow of life energy (Chi). This practice cultivates calmness in the mind and grounding in the body, making it an ideal complement to mindfulness practices.
Duration: 1 hour

Mindfulness in Daily Living:

About the Program
This course introduces participants to the foundations of mindfulness and offers practical tools to integrate mindful awareness into daily life. Combining didactic learning with guided experiential practices, the program supports participants in building emotional regulation, reducing stress, and fostering well-being.

Program Objectives
Participants will:

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• Learn key distinctions between mindfulness and meditation

• Explore formal practices such as breathwork, body scans, and sitting meditation

• Learn to apply mindfulness informally in everyday activities

• Discover ways to work with difficult emotions and thoughts

• Cultivate positive emotions and mindful communication

• Develop a sustainable personal mindfulness practice

Program Structure
The course includes two complementary wings:

• Didactic Wing: Weekly thematic lessons exploring mindfulness of thoughts and emotions, physical discomfort, reactivity, and interpersonal mindfulness

• Practice Wing: A range of experiential practices, including sitting meditation, walking meditation, mindful eating, mindful movement, journaling, and mindful listening

Participants will also receive curated resources, including audio/video materials and selected content from Fully Present.

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Nature Meditation for Deep Relaxation and Wellbeing:

Duration: Weekly  Sessions

Length: 1 hours

Description:

This gentle yet transformative series include meditative walks and meditation on one selected nature object like a waterfall or tree or water stream or lake, depending what is available. It is guided practice, so participant will be provided with precise instructions for thepractice