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Beginner’s Tarot with Gretchen Davidson

Beginner’s Tarot with Gretchen Davidson

Thursdays September 27th, October 4th, October 11th, & October 18th,  5:30 PM –  8 PM

$25 per class or $90 for the series

Tarot is the ancient art of divination through cards. Tarot cards depict archetypal images that allow us to connect with the hidden aspects of ourselves. When you work with tarot you connect with your highest self to gain wisdom and insight that you can apply to your day to day life. This class covers basic tarot theory and provides an introduction to reading tarot for yourself. After completing this course, you will have concrete knowledge that will provide the foundation for developing a daily tarot practice. Please bring a copy of the Smith Rider Waite tarot deck.

Week 1: Tarot overview and the Major Arcana

Week 2: Wands and Cups and Introduction to Spreads

Week 3: Swords and Pentacles and Spread Practice

Week 4: Court Cards and Reading for Yourself

Gretchen Davidson, LICSW is an intuitive psychotherapist, hypnotherapist, and tarot card reader in the Mount Washington Valley. She is passionate about helping people work through past challenges and open to their divine purpose. Gretchen has a Master’s in Social Work from Smith College. You can learn more about her and her practice by visiting www.gretchendavidson.com.  



Spa Yoga with Sue Faunce

Spa Yoga with Sue Faunce

Friday, October 19th,   6 PM -7:15 PM

at Be Well Studios North Conway NH

$15 Preregistration, $20 Drop-in day of


SPA yoga is a 75 min slow-flow, floor-based, whole-body sensory experience.

By engaging all five of the senses with soft candlelight, soothing
music, aromatherapy, lots of hands-on assists and a renewed
awareness of taste (and sometimes chocolate!), SPA aligns
practitioners with the inner wisdom of deep relaxation.
The physical practice takes time to open the body’s subtle energy and
prepares students to experience new depths of awareness in an
extended, guided shavasana. During SPA, you may discover extra
hands on assists and massages, a calming candlelit room atmosphere,
delightful scents and beautiful music in the background. Be
prepared to feel like you just walked out of a spa!

Register by phone/stop by The Local Grocer front desk 603-356-6068

$15 Preregistration, $20 Drop-in day of

Sign up now! 


Ayurveda Workshops

Ayurveda Workshops

Saturdays, October 13th, 20th, 27th, 4 PM – 5:30 P.M
Price: $30 each or $50/both – Ayurveda Workshops 1 & 2 ($25/each – $10 OFF/both)
Tri-Dosha Yoga: $15 drop-in or $10 pre-registration 
$60 together for all 3 workshops pre-registration
Season: Summer/AutumnTransition
Location: The Local Grocer/Be Well Studios (Downstairs – “Foundation Level” – Ayurveda Workshops 1 & 2) & Be Well Studios (Tri-Dosha Yoga)
Ayurveda Workshop #1: What is Yoga’s “Sister Science” – Ayurveda?
October 13th, 4 PM – 5:30 PM
– What is Ayurveda?
– How is Ayurveda connected to Yoga?
– How can Ayurveda help you?
– What is your dosha/constitution?
– What general methods can help bring you back to or keep you in a state of natural balance?
– Ayurvedic clock: times of day, seasons of year, stages of life
*Handouts & assessments
Ayurveda Workshop #2: How can Ayurveda help us to find our balance?
October 20th, 4 PM – 5:30 PM
– Detailed methods for individual balance, according to dosha/constitution (foods, herbs, Yoga poses, breathing practices, meditation, etc.)
– Ayurvedic daily cleansing practices (self-massage, tongue scraping, nasal irrigation, etc.)
*Ayurvedic items for reviewing &a additional handouts (dry brush, tongue scraper, neti pot, ghee, churna, etc.)
Tri-Dosha Yoga: Yinyasa Yoga Nidra
October 27th, 4 PM – 5:30 PM  
Held in the studio
A Yin & Vinyasa variation that blends the feminine (Yin) and masculine (Yang) energies to create a calm centering of the mind and a harmonious balancing of the body, in order to reduce stress and promote peace for complete holistic health – not only for wellness in both the mind and body, but in the heart and spirit, as well. Stress reduction breathing techniques, introduction to visualization, and a guided Yoga Nidra body scan, including the chakras & elements, for total rejuvenation, are all included in this Yoga class. All levels welcome! Pre-registration is recommended, as spaces are limited, and this is a special event!
Drop-in rate: $15
Pre-paid rate: $10
Instructor: Christie Ann Rochette
I am an accredited Ayurvedic Yoga Specialist, a 500 hour certified Yoga Instructor, a trained Childlight Kids Yoga Teacher, as well as a qualified Human Behavioral Consultant. My main focus is on living a preventative lifestyle with healing modalities from holistic health approaches, including both Yoga and Ayurveda, amongst other therapeutic methods, such as Aromatherapy. I have a natural desire to help others. I enjoy sharing my passion with those who are interested in empowering themselves by reclaiming their own individual health.
Zenergie Yoga & Ayurveda (Christie’s Business) 
Zenergie blends Yoga and Ayurveda together to work in tandem with each other to bring us further towards our natural state of balance, while moving us away from imbalance, which is the root cause of disease. Ayurveda is one of the oldest known medical sciences, which literally translates into “life knowledge.” It helps us to rediscover our own elemental nature, as well as to assist us in understanding how to work with it, rather than against it, in order to achieve homeostasis. Originally, Yoga and Ayurveda were both developed and used together regularly. However, over time they were separated from one another, and although many people have recently become familiar with Yoga, there are not as many people that know about its’ “sister science”, Ayurveda. Ayurveda addresses the holistic mental and physical health of the individual, while Yoga relies on this foundation to move into the heart of the matter; our spiritual well-being.
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– Awakening Awareness –

– Awakening Awareness –
A 4-part series to spark and harness your 6th sense!

September 14th, 21st, 28th & October 5th, 6 PM – 8 PM with Melissa Wyld

Body – Sept 14th, 6 PM – 8 PM – Embodied Awareness.
A one-on-one conversation with your physical Self.
(Be Well Studios)

Nature – Sept 21st, 6 PM – 8 PM – Embrace the Mother.
Awakening your 6th sense, tree communication and more.
(The woods of Narnia)

Mind – Sept 28th, 6 PM – 8 PM – Conscious Communication. From micro-truths to self-aware listening.
(Be well studios)

Spirit – Oct 5th, 6 PM – 8 PM – Harness your inner-Storyteller. Connecting a direct line to a Greater Wisdom.
(Be Well studios)

Introductory offer: pre-register for 4 classes: $100
A class may also be taken individually. $30 in advance or $35 drop-in fee.

Melissa Wyld – Author of “Crazy Free – an Epic Spiritual Journey”, Yoga Instructor (Be Well Studios), Nature Awareness Guide (Earth Tours of Sedona), professional Free-spirited Nomad, former Geophysicist, Adventure Manifester and Storyteller, Life-long Learner, full-time Esoteric and Spiritual Explorer, Long-distance Hiker, Gardener, TreeHugger, Gaia Lover and Advocate.

Awakening Awareness Series – Part 1

• Body – Sept 14th, 6 PM – 8 PM – Embodied Awareness.
A one-on-one conversation with your physical Self.
(Be Well Studios)

Your body is speaking with you. Are you listening?

Like a faithful best-friend, your body communicates with you continuously about the state of your physical and emotional health. It warns you of stored negative emotions, precursors to diseases and potential poor life-choices. It guides you toward what is best for YOU, regardless of the common consensus. And it listens, trusting that anything you tell it is true.

In this hands-on workshop, we will open this vital dialog, listen to the body’s subtle and/or urgent messages and apply scientifically-backed techniques* to query our innate body wisdom. We will also learn to speak to our bodies in a language that benefits us and practice somatic techniques* to rewire our minds for self-healing.

* – Osho dynamic meditation, chakra toning, EFT tapping, Qi-Gong shaking, Felt-sense Focusing, Muscle testing, Uddiyana Bandha Pranayama, somatic meditation and more.

Awakening Awareness Series – Part 2

• Nature – Sept 21th, 6 PM – 8 PM – Embrace the Mother.
Awakening your 6th sense, tree communication and more.
(The woods of Narnia)

In a 1966 scientific experiment, Backster showed the world that plants not only have intelligence and feelings but also that they communicate energetically with each other and with every other sentient being. In fact, humans are the only creatures self-excluded from the global Gaian conversation. We have been deaf, mute and isolated for too long. Let’s join in! It is time. Let’s remember how to communicate with all our relations again. Our health and that of our planet might just depend on it.

For this class, we will step among the trees and let them be our guides. We will explore the healing benefits of the ancient art of Shinroku (forest bathing), and apply sensing techniques* to consciously open the doors of perception to reconnect and communicate with the living world as children do.

* – Shinroku, Earthing, Sensory gating relaxing, Deep Earth Listening (Stephen H. Buhner), Feeling Into technique (Penny Peirce), tree meditation and more.

Awakening Awareness Series – Part 3

• Mind – Sept 21st, 6 PM – 8 PM – Conscious Communication. From micro-truths to self-aware listening.  (Be well studios)

With each pulse of our heart, an electromagnetic signal gets sent into the world, advertising the truth about our inner state, regardless of the mask we choose to wear. And in return, we receive the pulse of every living being in our sphere of connection, and react, mostly unconsciously. Since this process is built-in and cannot be changed, let’s learn to harness its power. Let’s learn to speak the language of the heart.

In this hands-on class, we will create a safe container for exploration and experimentation with ourselves. We will learn techniques* to co-lovingly speak our truth, recognize and own our reactions and offer deep listening – the greatest gift of all – to each other. These applied techniques are guaranteed to spark authentic, loving and constructive engagements, in all aspects of our lives.

* – 6th-sense communication, heart sensing, micro-truth telling, deep listening, talking-stick sharing, group meditation and more.

Awakening Awareness Series – Part 4

• Spirit – Oct 5th, 6 PM – 8 PM – Harness your Inner-Storyteller.
Connecting a direct line to a Greater Wisdom.
(Be Well studios)

The mind that sees all Paths sees the Map
The mind that sees the Map is Free. (My 4 am brain, Melissa Wyld)

What if you could change your life simply by changing the stories you believe and tell about it? What if you could converse with God (or the Universe, your Higher Self, Spirit Guides, Gaia, or the innate wisdom in your DNA), one-on-one, any time, and get answers to your most pressing questions? What if you could clear your goggles of emotional filters and acquired societal programming and actually see the Map?

You can! In this hands-on workshop, we will explore personal vibrational frequencies, how they manifest in your life in the form of stories told and lived, and how the patterns they represent self-recreate via bio-feedback. Using Dr. Hawkins Map of Consciousness, we will harness the Storyteller to walk a new Path. In the second part of the class, we will release and transcend the Storyteller and open a channeled dialog with the Unseen, for guidance, support, and answers.

Please bring a journal to class.

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Free to Beginners Meditation

Free Beginners Meditation

Every fourth Monday of Every Month 4:30 PM-5:30 PM with Leah. 


Great for first time meditation seekers to experience the benefits of this healing and calming practice. For BEGINNERS ONLY.


September 24th, October 22nd, November 26th

Free to Beginners Meditation

Meditation. You probably know it is supposed to be good for you. Maybe you’ve even heard all the talk and research done on meditation. Have you thought there is no way you have time in your day to meditate? Stress reduction is one of the most common reasons people try meditation. Did you know you can meditate anywhere? No special equipment needed. No sitting on the floor with legs crossed chanting. Not even a totally quiet space is required.  If you been wondering about how you can fit meditation into your life ~ these free beginning sessions are meant for you.  It is easier than you think.

12 health benefits of meditation:

  • Reduces Stress.
  • Controls Anxiety.
  • Promotes Emotional Health.
  • Enhances Self-Awareness.
  • Lengthens Attention Span.
  • May Reduce Age-Related Memory Loss.
  • Can Generate Kindness.
  • May Help Fight Addictions.
  • Improves Sleep
  • Helps Control Pain
  • Decrease Blood Pressure
  • You Can Meditate Anywhere

Yin Yoga and Yoga Nidra: Ease into Autumn

Yin Yoga and Yoga Nidra: Ease into Autumn with Sundari Sue Faunce

Saturday, September 29th, 6 PM – 8 PM

$25 for Preregistration/$30 Drop-in Day of

Welcome the fall season by taking some time to slow down, rest, and release.

This 2-hour workshop is a perfect opportunity for self-care, beginning with a meditative Yin practice. A gentle practice, working into the deeper tissues of ligaments, joints, and deep fascial networks, this quiet time on the mat invites reflection and inner awareness as we move from summer to fall.
After the Yin practice, we spend a little time with the breath in pranayama to balance the energy body and create a receptive state for the deep relaxation that is Yoga Nidra.

Next, we move into the incredibly nourishing practice of guided Yoga Nidra or sleep with trace awareness. It is a state of mind between wakefulness and dreaming, where complete relaxation occurs.

The practice of yoga nidra removes tension in the deepest layers of your being.
Give yourself this gift of pure rest for body and soul!

Please is Sign Up Online or Call/Stop By The Local Grocer Front Desk 603-356-6068

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Sound Healing Journeywork with Master Musician & Sound Healer Ben Carroll

Experience Sound Healing Journeywork with

Master Musician & Sound Healer Ben Carroll

Saturday, October 6th, 6 PM – 8 PM

Tickets $33 in advance $39 at the door // Space is limited
Please contact The Local Grocer at 603-356-6068 x5 or stop in at the front desk to sign up!

Sometimes it’s hard to get down past our own busy minds. Journeying with sound is an invaluable tool to help us LET GO and slip down past that chatter. In this sound healing journey guided by former Universal Recording Artist, Ben Carroll, we will utilize the sounds of singing bowls, voice, solfeggio tubes, and various other sound tools to journey deep within ourselves with the intention of reconnecting with our higher self and to strengthen our own intuition and inner knowing. We will utilize the energy of the group coming together to hold this intention to amplify our results and leave you feeling charged for days.

Sound Journeying is a very powerful medium. It is a tuning for the body, mind, and soul. Entraining to sound is an extremely effective way to get down past the conscious mind and into a much deeper meditative state than what meditation alone usually allows. In the depths of this mind state much HEALING & RELEASING can occur, allowing for states of bliss & ecstasy to permeate our being. From this state of mind, it’s much easier to find our spiritual center, to reconnect to our own intuition, and to tap into higher states of consciousness.

We will start the evening with some simple group toning to activate our group energy, next we will set our intention which is always important when doing any energy work, and then we will move into the experience of the sound journey for approximately 80-90 minutes.

** We recommend that you dress comfy. Please bring water, bring a journal, and bring whatever you will be comfortable lying down on for an extended period of time such as pillows, a blanket, or cushions. The studio will provide you with a yoga mat, but please feel free to bring your own. You’ll want to be as relaxed as possible during this two-hour sonic experience


“…Ben Carroll’s sound journeys are unlike any other I have ever experienced! Playing his crystal bowls prepares and tunes the body and then his voice guides you gently and powerfully into other dimensions…”

“… Imagine sounds, chanting, music, reverberation, bringing you to a primordial sense of consciousness beyond light and dark to just what is, pure being. This was my personal experience….”

“…Ben Carroll isn’t just another sound healer- he creates an exceptional experience with sound. Ben’s talents for working with sound and vibration include using his astounding voice, adding a multi-dimensional, other-worldly layer to the tones of his work. I felt lifted up into other realms that I can only describe as angelic, and cosmic….”

“…Feeling the reverberations of the tones was a sensation unlike any I’ve experienced. It really seeped into my bones and cells, and allowed me to move in and out of states of consciousness, opening up to messages and guidance…”

“…The group came together mostly unfamiliar and left with a feeling of community, united by sacred sound – in deep reverence…”

“…I was maybe even a little bit skeptical- but the experience blew my mind! It was a cathartic experience- felt like all of my senses were washed clean and within the next couple of days, some profound energetic and emotional shifts took place…”

View full testimonials here: http://www.innerselfsustained.com/testimonials/



Namaste is a common greeting in yoga. What does it mean to say “Namaste”?  Directly translated, it means ‘the divine in me honors the divine in you’.

The literal translation of namaste in Sanskrit is ‘Nama’(to bow), ‘As’ (I), and ‘Te’(you). When you bow, you surrender your head to your heart.

At the end of my yoga, I instruct my class to place their hands together at heart chakra, bowing our heads, closing our eyes and saying “Namaste”. This is a deep form of respect. In the West “namaste” is spoken with the bowing gesture. In India, the gesture itself signifies “Namaste”. It is not necessary to utter the word while bowing. I honor this spoken gesture at the end of my classes when the energy is the room is peaceful and the mind is still quiet.

Namaste reminds me and others on their mats, that we are all together for a deeper purpose. We are reminded of gratitude and looking at the bigger picture. We are all learning a little about ourselves, what we really feel, and maybe what direction you want to take in life. When you hear ‘trust your gut feeling’, you are making choices from your heart with core meaning, not letting our heads get in the way.

When a person greets another with “Namaste”, there is a definite spiritual emotion transferred. You create a vibration to the receiving person by sending positive energy. Your heart centers are connecting during the greeting exchange. In India, it is appropriate to use this gesture when greeting family, friends, and colleagues.

This positive energy creates a positive power of sharing. Namaste should only be said in a positive manner. A positive aura is sent. With this gesture, always remember to gently touch your fingertips together.

We occasionally need to step back, truly acknowledge those around us and just be present. It definitely takes practice. The end of yoga class is a perfect time. Eventually, you may be able to tap into this calming class memory when you might need to…recognizing the meaning of Namaste.

Namaste may help change how to react to your everyday challenges, how you react to work situations, even how you see your family and friends. The vibrations keep flowing. Namaste can be ‘your moment’ of inner peace and reflection.

I bow to you is telling someone that you are acknowledging them as they are. Just looking someone in the eye means you are consciously seeing them. It’s not physical. We are all with each other at this time, being present…

I honor those in my class…namaste is my thank you to the world created and the world around us.


-Daphne LeMay

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Benefits of Hatha Yoga Stretch

Benefits of Hatha Yoga Stretch
Offered 8:15 am each Monday/Be Well Studios

There are plenty of unhealthy, thin or very athletic people who are living on processed, GMO body-building supplements and others who might be considered over-weight (large boned ? ) who drink raw milk, eat all organic and practice yoga. In many cases, size is not an indicator of health, but rather your mindset plus how many prescription and over the counter drugs you take.

This is where yoga and stretching come into play. How? Because these exercises challenge you to think about what you are doing and the benefits spill over into many areas of your life. I realize there are plenty of you out there who think intentionally while you are running on the machines, but it’s too easy to zone out or tune into the news or whatever is on the tv rather than noticing your thoughts.  Yoga and stretching are mind-body exercises because they take thought and intention. Yoga and stretching are not just about moving the body, which they do, but they have many other advantages.

What is the difference between the two?  Stretching is simply that, stretching. It’s pretty much body movement, kinesiology and lengthening the body. Yoga involves stretching, but also strength, balance and often yogic philosophy. The word yoga means union, and often the practice of yoga encourages you to form a union with whoever or whatever you desire. These are very simplistic definitions for the sake of saving space, all two practices help you become more flexible and increase your range of motion. Regardless of how you practice stretching, you’ll benefit in many ways:
• More flexibility: In the body as your muscles and ligaments lengthen, and in mind as you practice patience to achieve that length in your muscles. Building patience through stretching can help you become comfortable with stillness in your mind and body.

• Ability to manage stress:  Often we are so busy in life we don’t take time to reflect on our day and take time to understand how we are responding to daily activities or illness. Stress can be caused by many things. When you take time to slow down, stretch and become familiar with your body and mind it gives you the space to process how you are feeling and how you might be responding to any circumstances. Stretching your muscles creates a controlled kind of stress on the body when your brain identifies how to deal with this controlled stress, it teaches you skills to deal with everyday stress so you’re better prepared. This includes stress from pain, stretching in a controlled manner will help you deal with chronic pain. Often stretching can alleviate pain if it is rooted in muscles or joints that are stiff.

• Clearer thinking:  The busy-ness of life can be an obstacle to keeping healthy perspectives and actually seeing the truth. When you clear away the clutter from schedules, work and relationships it is easier to understand what your priorities are, what you can do in situations, and what you should let go of.

• Pain Management: Controlled stretching helps your mind and body deal with stress, which pain creates. Often, just moving the body helps you realize where your pain is coming from and discovering movements that can alleviate that pain. I always encourage my students to explore movements rather than just striking a pose and holding it one way. Pain management improves when you learn breathing exercises and specific stretches to ease tension in the whole body.

• Improved body awareness:  Life is busy and often our self-awareness is one of the first things we neglect. Whether it’s feelings of hunger, fatigue or pain, ignoring your body’s signals that something is wrong can become a chronic habit until something major happens. Stretching gives you the time and space to tune into your body and realize how you are feeling physically and emotionally. One of the most important elements to helping this happen is to do stretching in a relaxing environment away from any distractions that will keep you from focusing on what you are doing.

• Better sleep: When your body is tense and muscles tight, it can keep you from relaxing at night to sleep. Many of us carry tightness in our muscles without realizing it. The shoulders, back, and belly are the main areas most people carry stress. Simple stretching can help release that tension and help ease you into a peaceful night’s sleep.

• You’re less likely to get injured:  Bodies that don’t bend break. As people get older, their muscles and ligaments often get tight making it more likely they will break some bones if they fall.

• Make you happier overall:  Scientists have found that exercising only 7 minutes a day can help you feel better, lessening your chances of suffering from depression. Yes, stretching is exercising.

• Lose weight:  Stretching helps all your body systems work more efficiently. It increases circulation, gets fresh oxygen to your muscles, brain and all body systems. Your body can eliminate toxins more easily and often that results in lost weight. Weight loss with stretching is often a nice side effect of managing stress, breathing better and stretching.

• Improved balance and posture:  As your muscles become more limber, it helps your body to balance. Stretching helps you to free up areas in the body that are rigid, it is these imbalances that make our posture out of alignment. When you stretch and free up areas of tightness, it allows your body to become more symmetrical and you’ll see almost instant improvement in your posture.

What do you find is the biggest challenge in doing more stretching? Time? Instruction? Unsure how to begin? Join me at 8:15 am, Mondays at Be Well Studios. This class is for everybody, no yoga experience needed.

Daphne Miner LeMay/Balance/ DaphneBalance.com
300 RYT, Reiki I, II, III, Master & Teacher, Cert. Thai Yoga Bodywork, Cert. Children Yoga, Cert. Personal Trainer, Ayurveda Therapy


FREE Introduction to Yoga for Beginners!

FREE Introduction to Yoga for Beginners!

First Monday of Every Month!
Learn the basics from the ground up

September 3rd, October 1st, November 5th

4:30 PM -5:30 PM