Spirit, Mind, and Body Workshops and Classes JUST for Women


We have put together a great class lineup (below) for you this year including old favorites such as Zumba, yoga, and drumming, or you can check out special new classes such as Mindful Awareness & Self Healing. There will also be several Frost Valley staff-led activities for you to join in such as hikes, arts & crafts, archery and rock climbing offered throughout the weekend.


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Preview of Classes and Activities during Women’s Wellness 2019:

  • Acupuncture
  • Bead Charms
  • Bedtime Stories for Healing
  • Chakra Healing Journey
  • Contra Dance
  • Dream Work
  • Glass Etching
  • Group Drumming
  • Hula Hoop Dance Fitness
  • Labyrinth Walk
  • Massage
  • Meditation
  • Nutrition
  • Root Chakra Mandala Art Workshop
  • SoulCollage
  • Sound Bath
  • Watercolor Painting
  • Yoga
  • Zentangle
  • Zumba

2019 Class Descriptions:


Debbie Birch, PT, LWMC


Contra dance is a folk dance that is easy, creative, fun and very social.  It has mixed origins from English, Scottish, and French dance styles in the 17th century.  Sometimes described as New England folk dance or Appalachian folk dance, the dance is led by a caller who teaches a sequence of steps called “ figures” before the music starts.  Then, in a single dance the caller may include anywhere from 6–12 figures which are repeated as pairs progress up and down the lines.  Dancing together this way is a wonderful shared experience.  Come to dosey-doe, chain and clog your way into fun and laughter!


Priscilla Bright, MA

Playfulness, Power, Spirit, Stress Reduction

Drums are a magical and direct access point into your life spirit. This program is designed so that beginner drummers can jump right in and immediately experience the joys and fun of group drumming.   And, in addition to playing some simple engaging group rhythms together, we will also use the force of the drums to help clear and ground our energy fields as we play, so that we benefit from deep renewal and stress reduction in our systems.   Women have been powerful drummers throughout history, let’s join our power with that history. No experience needed!!!


Women are naturally intuitive and caregiving, but this can lead to emotional burnout and a depleted energy field. This engaging workshop will lead you through inner-healing experiences and group interactive exercises that will revitalize your spirit and renew your natural life force. Based on energy-healing principles and the latest neuroscience of wellbeing, this fun yet deeply meaningful class provides you with wonderful skills and insights to take home with you, and will leave you feeling nourished and relaxed


Alice Camara, L.Ac


is an ancient method of healing based on the laws of the elements found in nature (fire, earth, metal, water, and wood). These treatments assist in the movement of these energies to flow naturally in the organ systems of the body and promote healing and health maintenance. Alice will be providing private sessions by appointment. Please see her station in the dining hall for more information.


Kathryn Costa


Slip into the creative zone and connect with your root chakra, the energy center that provides support for a healthy body, mind, and spirit. Balancing the root chakra will help you to feel safe, grounded, and peaceful. This class begins with a Soul Journey Meditation designed to gently awaken the root chakra and your creativity. You’ll identify your strengths and areas to strengthen using a root chakra checklist. Each participant receives a root chakra template to embellish with color, patterns, and affirmations. No art experience needed.


Dorian D’Ausilio


Zumba Gold is for everyone! Using rhythms from around the world you will enjoy life’s music and dance in this session. Alternate steps will be shown along the way…

Following Zumba we will do some easy yoga stretches ending with a crystal  bowl closing.


Priscilla DeConti, CZT, RN

ZENTANGLE – Anything is possible one stroke at a time.

Zentangle is a meditative method of creating images by using easy-to-learn patterns drawn by focusing on single strokes one at a time. You will learn the 8 steps of the method and some basic simple patterns.  Founded by Rick Roberts and Maria Thomas, it has been found to stimulate creativity, improve focus, enhance current skill, develop new skills, change mood, decrease stress, increase confidence, and create beauty.  Supplies provided.


Bobbi Esmark


Cultivate your life force with the ancient Chinese practice of Qi Gong. Gentle exercises of breathing, stretching, moving and meditation will help you detoxify and strengthen your body, calm your mind and lighten your spirit.  You will learn specific exercises for women that are simple to perform and allow you to participate in your own healing and well being. Understand the power of your energy and the universal energy.  Awaken awareness of your body and its connection to all beings. Begin a process of self care that you can incorporate into a daily practice of 15 minutes to reduce the effects of stress and bring your body, mind and spirit into balance.


Faith Green


SoulCollage is a flexible and creative process of selecting images and making original cards to develop an ongoing pictorial journey of one’s life.  It is a beautiful intuitive process that you will be guided through, and your pictorial card honoring your journey will be something you will want to keep.


Myra Howard, LMT


There is nothing quite like a professional massage, but when you can’t get to your favorite massage therapist you can still enjoy the benefits through “self-massage”. Self-massage can be the answer for many people; low on cash, self-conscious or sensitive to touch – it enables you to address problem areas at your convenience. By learning a few massage techniques in this class, you can relieve sore and tired muscles, improve circulation and relax after a long stressful day.  If you have close-fitting clothes that is good, but not at all necessary.


Terry James


During this activity you will learn how to create your own customized glass.  Using a very simple and easy technique, you can customize a glass object that says a little bit about yourself and looks great, too!

Rifka Kreiter


We will explore together a variety of simple approaches to the practice of meditation with the intention that each participant find her own way to access the inner peace, self-knowledge and joy that follows true mindfulness. Warning: We may have fun, too!


Readings from a memoir of feminism and meditation.  “Home Free: Adventures of a Child of the Sixties” (She Writes Press, 2017.)  Please join me to share stories of my journey, tales of adventure and inner discovery.


For Beginners and Experienced Meditators.  In our sessions we’ll experiment with a variety of meditation practices, cultivating an attitude of radical acceptance with the intention that each participant will dive deep into the subtle inner source of renewal, well-being and peace.  Please bring pen and paper.


Kate Lynch


Nurture yourself with a gentle yoga class that uses a chair for support. You don’t have to get up and down from the floor. The poses are done while sitting on or holding onto a chair. I offer variations, so you can practice comfortably and safely with physical challenges. The gentle movements encourage better circulation and the standing poses with the support of the chair help you build bone density. Awaken areas of your body that have been inactive, strengthen your muscles and calm your mind with this gentle flowing practice. The class is open to all levels of students, including absolute beginners.


Cheryl McKereghan


A slow relaxed pace with emphasis on safe alignment, breath connection, and focused body awareness.  A sequence of postures to include increased flexibility, strength, balance, range of motion and the stilling of the mind.  My goal is to leave students with the feeling that they’ve just had a full body massage.  Relaxed, energized, and rejuvenated.


Ashley Minard


Hula hoop dance fitness is a super fun way to get fit, while connecting your mind, body & spirit! It is for all ages, shapes, & sizes, bring out your inner child as you experience an excellent cardio workout while burning around 70 calories/10 mins!

Adult hula hoop dance fitness is a rhythmic art form and a moving meditation which relieves stress and clears the mind. It is an excellent cardiovascular workout as it tones and strengthens the entire body. Hula hooping increases flexibility, coordination, balance and energy, improves mood, self-esteem and confidence simultaneously as you “discover yourself within the hoop.”


Lisa Montanus

The sound bath is a wonderful opportunity to receive the healing vibrations of ancient and contemporary instruments and voice. Come lie down, or sit, if that’s more comfortable, and let go!  Lisa will be using a combination of instruments and voice to create a safe and nurturing space.  Some common responses to sound baths include deep relaxation, sleep (yes, it’s common, but don’t worry -, you’ll still receive the benefits of the session), and a feeling of profound peace and well-being.


Angel Ortloff, LMT


This is a unique and fun morning exercise class which gives you a new experience of connection with yourself and others.  It is gentle and creative, and uses light heart-shaped weights (HEART®) and Smart Bells®, that are tailored for both individual alignment and group flow and coordination.  The work is designed to revitalize your inner energy (chi), and also address the physical issues, such as tightness and strain that can arise from our use of our phones, our computers and the effects from prolonged sitting.  In this work, once you feel grounded and connected to yourself, the partner and group choreography will help you “let go” and feel the healing power of being and connecting in a flow state.  For all ages and fitness levels.  Angel is a certified Smart Bells instructor.  Come relax and play.


Eva Price


A simple and creative class that will demonstrate that this craft can truly show you how to create beauty, one bead at a time. All participants will be provided with cording, beads and your very own Dingle Daisy charm.  Your finished necklace will remind you to “bead” good to yourself.  No experience needed.


Alison Ryczek


In this open workshop, we will be using clay as our medium to be creative and have fun. Participants will be able to practice slab work, pinch sculpture, free-form sculpture, relief, or the potter’s wheel. Pieces will be air-dried or fired for you depending on the size and will be returned to you at lunch on Sunday. There will be a wheel demonstration at the beginning of the session. All skill levels are welcome.


Judith Schafman, Ph.D.


Dreams come in from the depths of the inner ocean, and regularly deliver thoughtful, inspired meanings and perspectives applicable to your everyday life.   Dreams are a special voice – of your own wise personal advisor or inner angel whom you have always wanted to meet.

Be willing to receive what comes to you in your dreams AND waking imagination and, know that both are the language of Spirit, pathways deepening your connection to your own Soul. Learn how to receive and decipher them.

This course is for those who: are not familiar with their dreams and wish to be, do remember their dreams and wish for ways to understand them, are seasoned travelers in dream land and want a refresher course. In the workshop, you will be introduced to: a usable method of dream work, an experience of your personal dream language, how to establish an ongoing dream work practice, how to apply dream lessons to your daily life, the Fun of inner work!


Many times we live our lives in response to the pull of outside circumstances or mysterious and usually unknown inner promptings. Living life as “The Wise One” depends upon your knowing how to develop the attitude of a wise one in every single situation that comes to you on a daily basis. This workshop will offer tools and practice for you to strengthen the inner wise woman so that you frequently feel a sense of preparation, openness, and detachment to whatever comes your way.

Participants will review time-worn approaches for inner strengthening such as: how to stop complaining, blaming, and producing endless melodrama, how to pursue problem-solving that works, how to clean out the mind of repetitious and negative thinking that blocks creativity, how to love and appreciate “mistakes, how to feed the mind and heart with silence, self-study, and service.


Lisa Jayne Schnapper, BJSP, MA

(approximately 30 minutes)

Walking a labyrinth is an ancient practice that represents the journey to your own deep center and then back out again out into the world. It is a slow walking practice where your intuition and inner wisdom become more present, and throughout it you are guided by gentle healing prompts that align you in a healing way.

The first part of the labyrinth is a letting go of worries, concerns, and fears. This is symbolized by walking with your hands “palm down” in a gesture of release. At the center point you pause with “palms up” in a gesture of receiving whatever gifts of insight and peace are present. Leaving the labyrinth the palms are placed together in a gesture of gratitude as you walk back out. After completing, you are welcome to leave in silence, or to sit in the room in sacred silence to integrate.


Perhaps you remember the warm safe “almost slumber” feeling of being read to as a child.  In this segment you will lie comfortably in a quiet room, on a yoga mat with a blanket, and be read to from beautiful inner-healing bedtime stories.  After each story, you will be guided through a gentle visualization for inner-healing that is tailored to each story’s unique healing message. Come be nurtured and renewed in this lovely peaceful event.  These storybooks are written by healer/therapist Andrew Newman (consciousstories.com).  Andrew’s inspiring TED Talk (Why the last 20 minutes of the day matter.) is online.    


Sharon Suess


Sharon has been teaching this watercolor class since the inception of WWW. She was formerly the graphic designer for Frost Valley before she retired in 2008. She still does freelance design, and now has more time for painting, drawing and other creative endeavors.


Aviva Skye Tilson:

YOU ARE WHAT YOU ABSORB: herbs and nutrition for optimal gut health

In this introduction to gut-healing protocols, we will cover why gut health is so important to overall health, what foods and herbs are the most helpful in encouraging a healthy gut and how you can incorporate these medicines seamlessly into your life.


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