Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body, and seneses by drawing the practitioner into a state of conscious awareness - a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension, and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. No experience is necessary.

 The class is limited to eight persons. The pre-registered cost is $30; the drop in fee is $40.  

 Carolyn Bagdoyan is certified in Dr. Marc Halpern’s Yoga Nidra and Self-Healing. 

 Yoga Nidra is generally practiced lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing. To maximize your experience, please arrive 15 minutes before class starts. Mats and blankets are available at the studio or bring your own.  

 Please RSVP at bodygrace@verizon.net  by Friday, 30 January to secure your spot and receive the preregistered price.

Join Paloma for another lovely, relaxing, and enjoyable soundbath/soundscape experience in the studio. Please register and pay Paloma directly at https://www.mindbodypaloma.com/services.

Come set positive intentions with Paula on New Year’s Day. With the fireplace glowing on our Big Screen TV, she will offer a centering meditation, a slow flowing yoga class, and an opportunity to write down cares, concerns, hopes and dreams. No registration needed. Just come as you are.

Carolyn Bagdoyan, C-IAYT Yoga Therapist, LMT, LPTA, leads our next FREE Wellness Event!

 Come Learn the Benefits of Myofascial Release and Daily Joint Health Moves!

 Are you curious about fascia and the role it plays in whole body health?  Are you interested in simple movements you can do each day to support daily joint health?  Learn about the important role of fascia, as well as the benefits of myofascial release (MFR) for supporting more supple movement and addressing restrictions affecting range of motion, posture, and reducing pain.  As a bonus, Carolyn will also share her favorite simple and quick exercises for daily joint health!  

 Reserve your spot in the studio bywriting toCarolyn at hearttreeyoga.mfr@gmail.com or bodygrace@verizon.net 

Laura Morrow is a Vienna-based Nutritional Therapy Practitioner and Board Member on the Vienna Business Association, which is sponsoring our Free Wellness Talks in 2025.

In this workshop, Laura will tell you:

• Why hormone shifts and blood sugar imbalances make you feel tired all day but wired at night

• The connection between cortisol, blood sugar, and middle-of-the-night waking

• How brain fog, mood swings, and poor sleep are linked to hormonal and blood sugar imbalance

• First nutrition and lifestyle steps to reclaim restful sleep and steady energy

About Laura:

Laura is a certified Nutritional Therapy Practitioner who focuses on helping women with stress, hormone imbalances, and autoimmune disease.  After she began suffering from fatigue, brain fog, joint pain, and chronic headaches and migraines, she reversed her autoimmune symptoms by changing her diet and lifestyle.  She then launched her nutrition services to ensure that other women can also successfully journey to better health.

In addition to her Nutritional Therapy certification, Laura has obtained numerous other certifications that allow her to assist with autoimmune diseases, hormonal balancing, nutritional supplements, and integrative medicine.  She has been featured on CBS, WUSA9, Great Day Washington, Paleo Magazine, the Washingtonian Magazine, Tysons Premier Magazine, and numerous podcasts.  Her practice focuses on helping women bring their bodies back into balance.  She does this by analyzing her clients’ issues through testing and journaling, and then creating bespoke recommendations to help them improve their diets and change their lifestyle. 

You can find Laura at www.lauramorrow.com or on Instagram at @lauramorrowwellness.

Learn Surprising Ways Stress Impacts Your Health and How to Fight Back with Dr. Teresa McFarland, D.Ac. of AcuPoint Wellness Clinic 

 Do you know what stress is really doing to your body? Join an eye-opening talk that reveals the hidden ways chronic stress can impact your health -- from surprising symptoms like digestive issues and muscle pain to serious long-term illness.  You’ll learn how your emotions directly influence your body’s response to stress, through the lens of Asian medicine’s time-tested wisdom.  Most importantly, you’ll walk away with 3 simple, effective habits that can help you protect your health and thrive, no matter how stressful life gets. Staying healthy and strong is absolutely possible—once you know how.  

 Write to bodygrace@verizon.net to reserve your spot!!

Running a business in today’s fast-changing world demands more than just strategy and hard work—it requires the mental strength to stay clear, focused, and resilient when challenges arise.

In this interactive workshop, Martha Brettschneider will teach science-backed Positive Intelligence® Mental Fitness tools to help you quiet self-doubt, intercept the negative thought patterns (your “Inner Saboteurs”) that drain your energy, and tap into your wiser, calmer “Sage” mind—the source of your creativity, clarity, and confidence.

Discover how building your mental fitness can:

• Reduce stress and overwhelm

• Boost focus, productivity and decision-making

• Strengthen resilience and adaptability

• Support your wellbeing—in your business and your life

Walk away with simple, practical strategies you can apply right away to lead with greater ease and effectiveness—without adding to your to-do list.

Martha Brettschneider is a certified PQ® Mental Fitness Coach, mindfulness teacher, and author dedicated to helping individuals transform stress into strength and embrace their evolving potential. A former international economist, she guides clients to cultivate resilience, clarity, and purpose through the power of presence and daily mental fitness. Her business, Damselwings, LLC, also includes a visual mindfulness arm—creating nature-inspired wall art that brings grounding energy into homes, offices, and wellness spaces. Whether through coaching, teaching, or photography, Martha empowers others to reconnect with their inner wisdom and lead from a place of trust, calm, and authentic strength. Learn more about her work at damselwings.com.

Body Grace has a wonderful partnership with Shannon of Mindfulnest Yoga. She specializes in yoga for wee ones, tweens, and teens.

Come join Shannon’s next Mommy and Me session in the studio. This session is for children ages 2 to 5. Classes are held from 4-4:45pm on these Wednesdays: 4, 11, and 25 June and 2 and 9 July.

Click here to register your space. Come have FUN!!

Mommy and Me with Mindfulnest

Join Callie Agniel, of Mindfulnest Yoga, on 18 May at 5pm for a donation-based class.

The proceeds will go to Belong, a Vienna-based non-profit that is committed to empowering and equipping underserved individuals and families in our community so that they can have
opportunities for success. Callie will guide kids through meditation, breathwork, and yoga in a creative and engaging way;she will also have a mindful craft incorporated into class.

So join us for a yoga adventure that benefits not only your child, but other children in our community! Please register each child separately at https://www.mindfulnestyoga.com/service-page/namaste-play-a-donation-based-class?category=a066693c-ae9a-4f1c-a542-4c2976c285ea&referral=service_list_widget

Donate through Venmo here: @mindfulnestmomma (Mindfulnest Yoga LLC). 

As part of our 15th anniversary in business, we are pleased and proud to showcase other wellness businesses that belong to the Vienna Business Association. Today we are hosting Nutritional Therapy Practitioner, Maureen Walsh, of Live Love Real Food.

Join Paloma for another lovely, relaxing, and enjoyable soundbath/soundscape experience in the studio. This event has a sliding scale fee. Please register and pay Paloma directly according to your ability. https://events.humanitix.com/a-nourishing-soundscape

As part of our 15th anniversary, we are showcasing fellow businesses who belong to the Vienna Business Association. Today we showcase Pure Green Juices and Mindbody by Paloma.

From 3:30-4, come taste and learn from Elena Zaklis how Pure Green Juices pack healthy nutrients into their cold pressed organic juices, smoothies, and bowls. You’ll learn how to make choices that meet your health goals. Then stay for Paloma’s lovely soundbath from 4-5pm.

In celebration of our 15th anniversary year, we are promoting a free event each month with a local business. We are honored that Mind Body Paloma will offer a free Soundscape Meditation Experience on 15 March from 4-5:15pm in the Body Grace studio. Write to bodygrace@verizon.net to reserve your spot!

Experience 75 minutes of pure bliss at Body Grace in Vienna on Saturday, March 15th, at 4 PM. This complimentary 75 mins session is the perfect opportunity to unwind, relax, and recharge.

The session will begin with 10 minutes of gentle yoga movements to help release tension and prepare your body for deep relaxation. You’ll then be immersed in a soothing soundscape, featuring the calming vibrations of crystal singing bowls, chimes, and other instruments designed to harmonize your mind, body, and spirit.

Your guide is Paloma, a seasoned yoga instructor and sound bath practitioner with over 17 years of experience in the wellness community. Her expertise and passion for creating transformative experiences will leave you feeling renewed and grounded.

What to Bring:

• Blanket

• Eye mask (optional)

• Yoga mat & bolster (if you wish to use your own)

Space is limited, so don’t miss this chance to experience a deeply restorative sound journey. We look forward to seeing you there! 🌟

For more information about Paloma's offerings you can visit her webpage  at www.mindbodypaloma.com

Join Us for Body Grace Fitness and Yoga's 15th Anniversary Wellness Celebration Events! Dr. David Michael Gustitus joins us on 22 February at 2pm in the studio to show us how better posture can help us manage stress and tension, improve mobility, and live better. His personal story is inspiring and informative. He will offer free individual posture assessments after his talk, and the studio will offer light refreshments. All are Welcome. Please Join Us!!

Write to bodygrace@verizon.net to register.

The Insight Meditation Community of Washington’s Family Meditation Program consists of a community of families aspiring to nourish a deeper capacity for connection, equity, presence, joy, and resilience within family relationships and the broader world. Since the founding, this class has been taught and operated by families for families. The Family Program teachers aspire to provide a safe and inclusive container that honors diversity and supports the cultivation of awareness and compassion within our daily lives.

Family Program Vision

• Plant seeds of awareness, compassion and wisdom in the hearts and minds of children, adolescents, parents, and families.

• Foster within families the experiential awareness of the interconnectedness of all life.

• Share the fundamental mindfulness toolkit with children and parents to help them cultivate self-regulation, inner resilience, social well-being, acceptance, awareness, and compassion amid everyday family life.

• Help children connect to classic teachings through age-appropriate and engaging games, mindful moments, skits, stories, and activities.

• Nurture and deepen connections within families and the broader family program.

• Offer parents the opportunity for much-needed parent meditation and group meditation.

  A note on ages:

• The programming is designed for ages 5 and older, though younger siblings are welcome. If a younger sibling is attending, we ask that an adult remain with them at all times, even during a breakout session if there is one for that month.

• We hope to add a teen program/breakout session in the future. For this we need at least 2 teens to attend. Until then teens are welcome to participate in all activities (and they will still be age-appropriate) and be mindful leaders who assist the teacher with the younger kids during breakout sessions if there is one for that month.

What is auto-dana?

Offering dana (a donation) is voluntary, and is the sole financial support for our teachers. We've simplified this process for subscribers, where you can choose a specific donation level upfront and we'll charge that amount automatically whenever you attend. See IMCW website for details. IMCW.org If you prefer to offer different dana amounts each time you visit, please choose the free price level.

Health Policy

Please be mindful of your health, and do not attend any in-person events if you are experiencing symptoms of cough, fever, or stomach upset. The safety of all depends on the care of each individual.

Join us in person. We meet at Body Grace Yoga in Vienna.  

Accessibility: We invite those who need disability accommodation to connect with us at familymeditation@gmail.com.

In-person events are offered as fragrance-free as possible, so please do not bring or use any products with “parfum” or “fragrance” in the ingredients.

Join Jon Waterman in the studio on 18 December from 2:45 to 3:45 and learn the basic funtamentals and principles of Tai Chi. Learn also what to expect during the studio’s Beginner Tai Chi Series that commences on 8 January and runs for 17 weeks. Write to bodygrace@verizon.net to reserve your spot on 18 December!!

Vienna’s Church Street Stroll is on Monday, 2 November, from 6-8:30 pm. Join us in the studio for homemade triple the ginger cookies and hot apple cider as part of your stroll along Church Street. Have fun visiting Santa and in front of the Freeman Store and watching the Mayor turn on the Christmas Tree lights across the street from the studio.

Looking for Some Stress Release and Deeper Relaxation Techniques?? Join Yoga Nidra: The Art of Conscious Relaxation with Carolyn Bagdoyan on Saturday, 16 November from 2:30-3:45pm in the studio.

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body, and seneses by drawing the practitioner into a state of conscious awareness - a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension, and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. No experience is necessary. 

The class is limited ot ten persons. The pre-registered cost is $20;  the drop in fee is $25.  

Carolyn Bagdoyan is certified in Dr. Marc Halpern’s Yoga Nidra and Self-Healing. Yoga Nidra is generally practiced lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing.

To maximize your experience, please arrive 15 minutes before class starts. Please remember to bring your own pillow(s) for maximum comfort and relaxation.Mats and blankets are available at the studio or feel free to bring your own.  

Please RSVP at bodygrace@verizon.net  by Friday, 15 November to secure your spot and receive the preregistered price.

Looking for Some Deeper Relaxation Techniques?? Join Yoga Nidra: The Art of Conscious Relaxation with Carolyn Bagdoyan on Saturday, 27 July from 2:30-3:45pm in the studio.

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body, and seneses by drawing the practitioner into a state of conscious awareness - a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension, and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. No experience is necessary. 

The class is limited ot ten persons. The pre-registered cost is $20;  the drop in fee is $25.  

Carolyn Bagdoyan is certified in Dr. Marc Halpern’s Yoga Nidra and Self-Healing. Yoga Nidra is generally practiced lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing.

To maximize your experience, please arrive 15 minutes before class starts. Please remember to bring your own pillow(s) for maximum comfort and relaxation.Mats and blankets are available at the studio or feel free to bring your own.  

Please RSVP at bodygrace@verizon.net  by Friday, 26 July to secure your spot and receive the preregistered price.

This gentle practice aims to harmonize the body and mind, provide a greater sense of relaxation, release tension and anxiety, and offer personalized tips for better sleep. Space is limited. Write to bodygrace@verizon.net to register and arrange for payment. Your investment is $49. Come learn new ways to connect body and mind and feel better!!

Vienna’s Church Street Stroll is on Monday, 27 November, from 5-7pm. Join us in the studio for homemade triple the ginger cookies and hot apple cider as part of your stroll along Church Street. Have fun visiting Santa and watching the Mayor turn on the Christmas Tree lights across the street from the studio.

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body, and seneses by drawing the practitioner into a state of conscious awareness - a brain state between full wakefulness and full sleep.

This practice has been linked with reducing stress, tension, and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. 

No experience is necessary. 

Please bring your favorite pillow.

The class is limited to ten persons.

The pre-registered cost is $20; the drop in fee is $30.

Carolyn Bagdoyan is certified in Dr. Marc Halpern’s Yoga Nidra and Self-Healing. Yoga Nidra is generally practiced lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing. To maximize your experience, please arrive 15 minutes before class starts. Mats and blankets are available at the studio or feel free to bring your own.

Please RSVP at bodygrace@verizon.net by Friday, 24 November to secure your spot and receive the preregistered price. Click here to see more about Carolyn https://bodygrace.com/instructors

Popular Dance Instructor, Kristen Pierce, is back for another fun and exciting line dance party on 14 November from 3:30-4:30 in the studio. She will feature various styles of dance from different decades.  Line dancing improves agility, coordination, and balance—and is a great way to exercise and make friends!

This is a free event, but please sign up by writing to bodygrace@verizon.net so that we have enough sips and snacks. Come show off your new moves and practice up for dancing at weddings, parties, and on vacation cruises!