Choose Well Today !

PLEASE NOTE: The following workshops have been completed, but are listed here for examples of the workshops we offer!

LUNAR NEW YEAR OF THE FIRE HORSE, CELEBRATION AND EXPLORATION!
It’s time to celebrate Lunar New Year, this year represented by the Fire Horse! The fire horse is known for its energetic and dynamic nature. It symbolizes vitality and perseverance! It is also associated with success and good fortune, and a time for creative ambition and growth, and encourages the pursuit of new opportunities with strength and determination, breaking free from limitations! Join us for more fun facts, historical notes and philosophy, along with T’ai Chi and Qi Gong techniques to bring up your energy so that you can employ this year’s inherent characteristics in your own pursuits! Movement, deep breathing, and stretching into the New Year help start us off on the right track!
 

LET IT GO, BRING UP JOY
This time of year, whether we are engaged with current events, celebrate auspicious holidays, gather with distant family and friends, or stay warm and cozy at home with more solitude, we often feel a bit
more pressed with stress. With intention and effective action, we can employ tools and techniques to strengthen our spirit, mind, and body.

By learning to let go of negative thoughts, concerns, or recurring regrets and focusing in the present, even for a few minutes, we become more resilient and able to manage everyday or extraordinary stresses with greater ease. From a place of clarity, we can look forward to new possibilities that may arise. Using deep breathing practices, proper movements and stretches, and the awareness found from a TC and QG practice, we can help ourselves handle potential challenges this season, or at any time! Remembering that even happy events can create stress, we must take a little time to let it go and bring in resilient qi! We’ll use moves and philosophy to help build internal strength and settle your energy, enabling you to enjoy your days fully! 
 

CHANT AND DRUM FOR CALM ENERGY AT YOUR CORE!
Drumming can offer psychological and physiological benefits rooted in rhythm and synchronization. The act of striking a drum is a physical release, effectively serving as an active form of meditation where the rhythmic repetition guides the mind away from daily stressors and anxieties. When performed in a group, this shared rhythm promotes a powerful sense of community and belonging. This effect is a potent tool for stress reduction, leading to lower levels of cortisol, increased production of endorphins, and a bolstered immune response. Chanting, sounds or words, complements the rhythmic power of drumming by utilizing the human voice to achieve inner harmony and mental focus. We will use verbal sounds, humming, and song chants, no musical talent is required! The measured repetition of sounds requires deep, controlled breathing, which immediately engages the parasympathetic nervous system—the body’s natural "rest and digest" mechanism—thereby calming the heart rate and reducing anxiety. The vocal vibrations produced during chanting are believed to stimulate the vagus nerve, a critical pathway for regulating mood and stress response. Chanting acts as a form of auditory mindfulness, reducing the mental clutter that often leads to emotional distress. 
 

TAI CHI AND QI GONG FOR ELEVATING JOY!
We are all aware that we can read the emotions associated with certain postures. A happy posture is considered upright, or extended, and celebratory is often upright, arms open upward in a V (victory!) shape, or what we call in class, a full body smile (try it now!). Research suggests that as emotions create postures, then postures may also create or help encourage certain emotions. We know that smiling releases “happy” chemicals, for example. These “positive postures” are evident in many Qi Gong movements sets, and, indeed, these sets are often practiced and shown to elevate mood, reduce stress, and encourage deep breathing! These are also moves that encourage good everyday upright posture, reducing slump shoulders and helping to create a stronger back. They also “expand” the rib cage and chest, which encourages deeper, easier breathing, and regulating breath is a powerful energy boosting and stress reducing practice! If you simply want to feel better generally, research shows posture has an impact! This work can indeed be modified for seated work, and can be used as desired most settings through the use of visualizations! Please join us to open up, reach up, and breathe deeply into joy! 
 

MINDFULNESS MEDITATION:  FOR THE WHOLE OF US! 
According to significant research, meditation offers significant benefits for cancer patients, addressing both psychological distress and physical symptoms associated with the disease and its treatments. Numerous studies demonstrate that meditation programs can substantially reduce anxiety, depression, and stress. By cultivating present-moment awareness and non-judgmental observation, this practice helps us to develop a greater capacity to cope with fear, improve mood, and enhance overall emotional well-being, leading to a better quality of life during a challenging period, and beyond. Research indicates that participants report reductions in cancer-related fatigue, improved sleep quality, and better coping abilities with physical discomfort. This approach may empower patients with self-management techniques that may complement standard medical treatments, fostering a sense of control and resilience. And it is a form of meditation that can be practiced almost anywhere.
These sessions will begin with opening Qi Gong stretches, and will end with individual reflection and gentle qi gong to compliment the meditation. 
 

GOOD MORNING! QI GONG TO FILL YOUR DAY WITH DEEP BREATHING FOR CLEANSING AND ENHANCING LUNG QI
Wake up, open up, take a deep breath and s-t-r-e-t-c-h!  And shake a little, too! In autumn, the Qi energy focus shifts to the Lungs, so deep breathing is key. This is encouraged by movements that help us to ease into the day, or to use anytime! Our attention is drawn to the Lung meridian and supporting functions as we use movements that flow from small to large and back again, while still in your own zone. Concepts for enhancing Lung Qi, and delving deeply into the special set of 10 Breaths Qi Gong, will bring our focus to our most basic behavior---breathing! Breathe in, breathe out, with purpose and intention! 
 

TAI CHI AT THE CORE, STRENGTH AT YOUR CENTER, BALANCE  EVERYWHERE! 
STAY TALL, DON’T FALL!
This class introduces movements specifically selected to help create, regain, and improve balance and mobility, which all starts at the “center”! Gentle but very effective stretching and strengthening sets for the body “core” are performed at your own level. These selected flowing movements can help create a strong base of support for your everyday activities. We then focus on weight shifting and stepping moves to practice momentum control and balance and to help strengthen and create flexibility.  These flowing and beautifully gentle moves, such as “Bird Flies in the Sky”, may be practiced seated or standing, or with a chair to use as balance support. “T’ai Chi to be strong like the Oak and flexible as the Willow”! 

INTRODUCTION TO MINDFULNESS BASED STRESS REDUCTION (MBSR), 
AN EASY MEDITATIVE PRACTICE FOR THE WHOLE OF US!
**PLEASE NOTE: This is an introduction only to the concept and practices of this program, which was developed by Jon Kabat-Zinn. Cate is not a certified instructor, and is not claiming to provide the full program offered by certified instructors. This introductory experience is part of a series of introductions to mindfulness trainings, meditation styles, and more.  These introductions are to assist individuals in finding their own best practice. Information on free official resources for individual work as desired is will be provided, and there is no solicitation for this or any program.  I will be sharing information with you on Jon Kabat-Zinn's program, as it was shared with me through my Health Coach Certification classes, and we will also address the fundamentals of mindfulness in general, and will learn about and practice the general concepts of individual mindfulness practice. Whether you choose to  follow the official program or course by Jon Kabat-Zinn, or wish to take general mindfulness concepts into your days, you will have information to help you with your choice.  In Jon-Kabat-Zinn's trailer for his Master Class, he reminds us that .."some forms [of meditation] will resonate with some people, and other forms will resonate differently with other people"...  

According to significant research, Mindfulness-Based Stress Reduction (MBSR) practice offers important benefits for cancer patients, addressing both psychological distress and physical symptoms associated with the disease and its treatments. MBSR programs can substantially reduce anxiety, depression, and stress. By cultivating present-moment awareness and non-judgmental observation, MBSR helps us to develop a greater capacity to focus, to cope with fear, improve mood, and enhance overall emotional well-being, leading to a better quality of life during a challenging period, and beyond.
Participants in MBSR programs report reductions in cancer-related fatigue, improved sleep quality, and better coping abilities with physical discomfort. MBSR may positively influence immune function and reduce inflammation, potentially contributing to a better physiological state. This approach may empower patients with self-management techniques that may complement standard medical treatments, fostering a sense of control and resilience. And it can be practiced almost anywhere. 
These sessions will begin with information and opening stretches, move into a short, guided practice, and will end with individual reflection and gentle qi gong to compliment the meditation.

AT THE HEART OF JOY, T’AI CHI AND QI GONG FOR HEART ENERGY
Open up your heart and feel the chi! The season of summer is associated with the heart in traditional meridian theory. We will work to boost good, strong energy, and use deep breaths and soft motions to help relieve any stress. Creating the balance of excitement and serenity is the intention, and we will use the moves that are geared to the Heart meridian and function to achieve this goal. Finding the right harmony between these concepts is individual, and this set will help create a comfortable experience for the practitioner. Suitable for seated or standing work, we will let the joy and peacefulness flow easily! Lunch will be provided for the in person workshop. Registration for the in person workshop ends the Thursday before. 

8 PIECES OF BROCADE QI GONG
8 Pieces of Brocade is a traditional set practiced for hundreds of years by those who wish to boost vitality and build resilience for the hotter, more “yang” days ahead. This work also helps to clear organ channels, stretch muscles, strengthen bones, and build energy for healing and rejuvenation. Deep breathing, release of tension, and restoring energy flow are benefits of this work. Performed at each student’s level of comfort, this is for anyone who wishes to strengthen the body,
mind and spirit! This set is appropriate for seated or standing work, with attention to revitalization. Lunch will be provided for the in person workshop. 

T’AI CHI AND QI GONG TO ENJOY THE NATURE OF SPRING
Come for T'ai Chi and Qi Gong to open up your body, mind, and spirit for our new, brighter days! Gentle, yet powerful stretches and moves to help you breathe deeply and get ready for more activity, and to celebrate the natural world as it opens up for spring! We will focus inward to prepare to express outward, gathering qi for growth and rejuvenation! With movements from small to large and back again, but always at your own level, we will lift up our energy like the lotus blossom rises to greet the sun! The Jade Phoenix and the Golden Dragon await you! Standing or seated, this class is designed to reinvigorate your energy! 

QIGONG AND ART SPRING WORSHOP
You are invited for a day of contemplating and experiencing! Spring using qi gong and art therapy. Join Cate Morrill to learn healing movements designed to mirror and encourage the processes of growth. With Gayle Torres, you will be invited to draw and paint plant forms in appreciation of the cellular planetary forces at work. Taught by Gayle Torres, Art Therapist and Cate Morrill, Certified Qi Gong Instructor.

MAKE YOUR OWN BUTTERFLY LANTERN AND STRETCH WITH QI GONG TO SPRING FORWARD WITH JOY! 
Come for this very special workshop and make your own Butterfly Lantern and practice Qi Gong stretches to open up for Joy! Our special guest is nationally recognized Parade Artist Chantelle Rytter, who will guide you to build your very own butterfly lantern using her carefully designed kits that are easy to assemble and “puppet”! Chantelle designs creative play for public spaces as the founder and Captain of the Krewe of the Grateful Gluttons, a group which creates community and joy through Lantern Parades! She is the founder of the Atlanta Beltline Lantern Parade, the Sandy Springs Take-It-To-The-River Lantern Parade, and many more! The kits and supplies are all provided. You are invited to bring your lantern to Hapeville on March 22 and parade with the Krewe in the Butterfly Lantern Parade, following the Krewe through downtown Hapeville and into Jess Lucas Park! Participating in the parade is not mandatory; you can keep the lantern to decorate your own world with joy! Cate Morrill will provide specific stretches and movement breaks to open up your energy for this crafty workshop and to help you feel light and limber, like a butterfly! Taught by Chantelle Rytter, Parade Artist, and Cate Morrill, CTCQI, CHC. 

T’AI CHI AND QI GONG TO AWAKEN ENERGY AND EMERGE, NATURALLY! 
Presented are T'ai Chi and Qi Gong sets to help adjust to the upcoming time change and shake off the darker days of winter! These easy yet powerful moves are based on the steady, sure, and clear energy of animals emerging from their winter habitats. The bear comes out of the den, the birds migrate and nest. Some butterflies species emerge from their chrysalises, so let’s lighten up and fly with them!  With stretching, deep breathing, focus and attention, these sets are designed to open and “awaken” your energy! This set also includes concepts for easing into the mornings after the time change. These movements are for seated or standing work.  

T’AI CHI TO CELEBRATE THE LUNAR NEW YEAR OF THE SNAKE!  
January 29th begins the Lunar New Year of the Snake, and is characterized as a time for introspection, intuition, and adaptability, and is said to be a good time to reevaluate goals and grow personally.  The snake is considered orderly, intelligent, smart, insightful, communicative, active, calm, with strong self-control, determined, courageous, confident, clever, creative, and lively!  We will move with intent and focus, to stretch our mind, body and spirit, and breathe deeply to gather powerful energy and strength!  We will share the philosophy and concepts of the Chinese New Year events and practices while we create flexibility and energy flow!  
 
T’AI CHI AND QI GONG TO MOVE EASILY INTO THE NEW YEAR!  
It’s time to set our intentions and energies to open up for a fresh breath, an expanded vision, and renewed strength for the New Year! With determination and effective action, we employ tools and techniques to strengthen the spirit, mind, and body. Using deep breathing practices, proper stretches, and honing in awareness, we can help ourselves be ready for what comes, and find ways to focus on handling challenges as well as joys!  We’ll use movements and philosophy to help build resilience and release tension and stress, enabling us to enjoy our days fully!