The 8-Week Mindful Self-Compassion (MSC) program, developed by Drs. Kristin Neff and Chris Germer, is an empirically supported training program designed to cultivate the skill of self-compassion for personal growth. In this class you will discover the science and physiology behind self-compassion and learn the skills to practice self-compassion in your daily life. The course includes meditation, reflection and writing exercises, and group discussion, with a focus on practice of the skills we are learning. No prior meditation experience is necessary. Full course details can be viewed at: www.wholehearted.design/classes. Registration fees are non-refundable. Registration includes a copy of The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength by Kristin Neff and Christopher Germer. After registering, you will be sent a questionnaire which is required for participation in the course. Please note this is a compassion training program and is not therapy or a substitute for mental health treatment. Please reach out to Heather Shaughnessy-Cato with any questions: heather@heathershaughnessy.com. Special Note: There will be a 3.5-hour retreat on Sunday November 19th as part of this course. ***No class: 11/20. This workshop has been approved by NASW - Maine for 22 Continuing Education Contact Hour(s).

Course Assistant: Sarah Scott Zell, LCPC

Autumn is pear season! They are so delicious and fresh, but their season is short….why not make jam with beauties to enjoy year round, or to give away as holiday gifts? Join Allison Carroll Duffy, Master Food Preserver and cookbook author, for this hands-on workshop to learn how! In this workshop, you’ll learn how to make pear jam, as well as how to can it, and package it for gift-giving if you like. We’ll discuss the basics of safe home canning, including proper procedures, techniques, and use of tools and equipment. Then, the class will learn hands-on by making a big batch of Spiced Pear jam and canning it using the boiling water bath method. There will be plenty of jam to taste, and each participant will go home with a jar of jam to enjoy.

Lactic acid fermentation is a metabolic process in which glucose and other sugars are converted into living cellular energy. It is an anaerobic fermentation that has been employed for thousands of years around the world. Fermented foods are an excellent source of vitamins and may promote a healthy gut biome. Learn how to make sauerkraut and kimchi! We'll use knives and other kitchen tools to cut up the vegetables, and follow a few time-tested and honed recipes to craft some delicious and healthy food. Every student will make one pint of sauerkraut, and one pint of kimchi.

Nordic Walking is like cross country skiing without the skis and is one of the fastest-growing outdoor activities in the world. It burns 20 to 40 percent more calories than regular walking, develops upper body strength, increases safety by adding upright stability, while reducing the impact on lower body weight-bearing joints. It improves neck and chest mobility, enhances mood, and is a fun and social way to enjoy the outdoors year round. Nordic walking is suitable for everyone from the beginning exerciser to the active athlete. Please wear comfortable footwear and dress for outdoor weather. Equipment rental fee $9 or bring a set of Nordic Walking poles.

Hike, snowshoe, geocache, hunt, and enjoy the woods and fields of Maine with confidence that you can read a topographic map, understand the symbols, know which way a river flows, plot a course bearing, use online resources, and how to get to safety. Familiarization to using a compass and map outdoors included. Students must have a DeLorme Maine Gazetteer, and a 2-degree baseplate compass.

Alice Bean Andrenyak

We'll learn some easy line dances that use a variety of steps, including pop, Latin, hiphop, soul, and country/western. Be prepared for wicked, synchronized dancing fun, and get great exercise for the body and mind. All ages welcome; no experience necessary, but some ability to count musical beats is helpful. ***NO CLASS 10/10***

This second level of line dancing assumes that participants have taken Line Dancing 1 or have had some basic beginner experience with line dancing. A knowledge of basic line dance steps is helpful, but some dancing proficiency and sense of rhythm should be sufficient. We’ll finishing learning the list of beginner and improver line dance steps and patterns, and practice some of the current popular high-beginner and improver-level dances.

Restorative yoga is a practice of conscious relaxation using props in every posture to support your muscles in gentle, comfortable positions. There are NO Downward Facing Dog and Cobra that are keystones of other popular yoga styles. Poses include gentle supine twists, supported forward folds, and hip openers. The poses are held from 3 to 30 minutes giving your body plenty of time to relax so that your mind can enter a quiet meditative state. Blocks and bolsters provided. Please bring your mat, blankets, and other favorite supports.