Full Spectrum Wellness

Meditation Essentials
2021-12-20 18:00 - 19:00, 2021-12-06 18:00 - 19:00, 2021-11-15 18:00 - 19:00, 2021-11-01 18:00 - 19:00, 2021-10-18 18:00 - 19:00 (America/New_York)
Twice Monthly, Mondays, 6-7 pm, Online
Just like our long-running, in-person Meditation Essentials class, the online version is for all levels of experience. Over the course of the hour, we will engage in 3-4 meditations and you will have opportunities to ask questions in between. In addition to basic instruction, we’ll explore quieting the highly active mind and dealing with distractions. Each session is designed to be stress relieving and empowering.
With registration, links to the online meditation room will be sent out 4-6 hours before the class. Only one registration needed for couples and members of the same household taking the class.

(Inner) Wisdom Walks: Meditating with Mother Nature
2021-10-23 08:30 - 09:30 (America/New_York)
Outdoors, In-Person
Saturday, Nov 6th, 8:30-9:45 am at the Nature Conservancy Cedar Swamp Trail in Manchester, NH, (Tentative Location)
Weather Permitting
Free
We are nourished by walking amongst the wise trees and by the flow of water, held by the earth and shined upon by the sun sitting in an expansive sky. As we are a part of nature, it is vital for us to feel that connection. Join us for a session of mindful walking and guided meditation where we will take in the sounds and sights of the trails.
Each trail is designated as easy to navigate and is next to parking. Please dress in layers and for comfort, including comfortable and supportive footwear. More details to follow with registration. Register by emailing debleclair@fullspectrumwellness.com

Meditation Essentials
2021-10-04 18:00 - 19:00 (America/New_York)
Twice Monthly, Mondays, 6-7 pm, Online
Just like our long-running, in-person Meditation Essentials class, the online version is for all levels of experience. Over the course of the hour, we will engage in 3-4 meditations and you will have opportunities to ask questions in between. In addition to basic instruction, we’ll explore quieting the highly active mind and dealing with distractions. Each session is designed to be stress relieving and empowering.
With registration, links to the online meditation room will be sent out 24 hours before the class. Only one registration needed for couples and members of the same household taking the class.

Free Meditation Essentials Online 15th Anniversary on September 20th!
2021-09-20 18:00 - 19:00 (America/New_York)
Anniversaries are about gratitude and we’re about to celebrate 15 years of Meditation Essentials running at Full Spectrum Wellness. For the hundreds of you that have come through and shared your openness, authenticity and spirit, we thank you!
To celebrate, on September 20th, we’ll be holding our monthly online Meditation Essentials class online for FREE. This class has always been for all levels of meditation experience. It’s a chance to try out different meditation practices, ask questions and enjoy community. All you need to do is register by emailing debleclair@fullspectrumwellness.com
With registration, links to the online meditation room will be sent out 24 hours before the class. Only one registration needed for couples and members of the same family taking the class.

POSTPONED: Refilling the Well: A Renewal Retreat Especially for Health/Mental Health Professionals
2021-09-11 09:30 - 16:00 (America/Los_Angeles)
“We must always change, renew, rejuvenate ourselves; otherwise, we harden.” —Johann Wolfgang von Goethe
Our capacity to be present for our clients and patients has never been called upon as intensely as this past year and a half as we have had to navigate this pandemic for our clients and patients while often putting our own healing on hold. As a result, maybe you’re feeling overburdened, stressed out or just tired. Taking your foot off the gas and allowing time to untie the knots of this experience, attune to your rhythms and re-align with what is sacred is part of a much needed renewal.
Over the course of the day, through guided conversation, meditation and gentle movement, we’ll process where we’ve been and where we are now. Our aim through this mindfully-designed retreat is for you to come away with support, connection and feeling revived.

When: Saturday, Sept 11th, 9:30 am – 4 pm
(Due to rising Covid rates in the Northern CA area, this retreat will be rescheduled. Date TBD)
Where: The Samoa Women’s Club, 2 Rideout, Samoa, CA 95564
Fee includes morning refreshments and vegetarian lunch
Please wear comfortable clothes that allow for movement and bring a journal.

Facilitators: Emily Sommerman Psy.D and Debra LeClair Psy.D
Emily Sommerman: Emily is a CA licensed clinical psychologist in private practice in Humboldt County. Emily specializes in mindfulness and trauma-informed, compassionate care for adults and couples. She has facilitated both retreats and coursework for counseling and school psychologist master’s students, teachers, high school students and business organizations. Formerly, Emily was the director of the Counseling MA program at Humboldt State University and a staff psychologist at HSU and Montclair State University in New Jersey.
Debra LeClair: A constant student of where spirituality meets the practical and where psychology intersects with conscious creation, Debra specializes in the areas of leadership development, mindfulness and creativity. She holds Master’s degrees in both Clinical and Applied Psychology and earned her Doctorate in Applied Psychology from Rutgers University. She is a Certified Life Coach and Peoplemap Trainer™ as well as a trained executive coach. Through cultivating her own inner practice of meditation across traditions she has also completed trainings through the medical schools at both UMASS and Harvard as well as Beth Israel Deaconess Medical Center.

Navigating the New World: Emerging Whole From the Pandemic
2021-07-17 10:15 - 15:30 (America/New_York)
With Lisa Stockwell M.Ed., Creative Energizing Owner of It’s Your Journey & Debra LeClair. Psy.D., Full Spectrum Wellness
As we are in the threshold, poised to emerge into a new world, anxiety, hope and wisdom intertwine within us as our inner landscape is forever changed. Join us for a day of healing and a chance to integrate challenges, yearnings and courage to live life from a higher consciousness.
Over the course of the day, we will be engaging with self-reflection, collective wisdom, guided meditation and creative process all within the context of sacred play and humor shared in the human experience of community.
Questions and areas we will be exploring include:

What have you been learning?
What is trying to emerge for you?
What does your soul want you to know now?
What do you want to release, keep and/or elevate?

When: Saturday, July 17, 2021, 10:15 am – 3:30 pm
Where: Waterford Place, 1 Waterford Way, Manchester, NH
Fee: $140. Includes all materials and vegetarian lunch.

For special diets, we also have access to a full-service kitchen facility within our retreat space.
Opportunities to commune in nature after the retreat are close at foot, as our location is a 7-minute walk to the Nature Conservancy walking trails.
Please wear comfortable clothing that allows for easy movement. You are welcome to bring a journal.
For more information, email debleclair@fullspectrumwellness.com

Meditation Essentials Online
2021-06-14 18:00 - 19:00, 2021-04-12 18:00 - 19:00, 2021-03-08 18:00 - 19:00, 2021-02-08 18:00 - 19:00, 2020-08-17 18:00 - 19:00 (America/New_York)
Monthly, Mondays, 6-7 pm, Online
Just like our long-running Meditation Essentials class, join us online for a meditation class for all levels of experience. Over the course of the hour, we will experience 3-4 meditations and you will have opportunities to ask questions in between. From quieting the highly active mind to dealing with distractions, in addition to basic instruction, each session is designed to be stress relieving and empowering.
With registration, links to the online meditation room will be sent out 24 hours before the class. Only one registration needed for couples and members of the same family taking the class.

Soul Sync: A Half-Day Meditation Retreat
2021-06-05 08:30 - 12:30 (America/New_York)
Please note: This retreat will be taking place outdoors, lakeside and in the meditation labyrinths, and indoors in spacious rooms where we can socially distance safely.
“Quiet the mind and the soul will speak” – Ma Jaya Sati Bhagavai
Running at the speed of life can be depleting, especially if that pace takes us away from the present moment and into auto-pilot or anxiety. We all need a sacred time and place to recalibrate to our own internal rhythm again. When we are in sync within, it puts us in touch with the wisdom of the soul to find clarity and peace. Being rejuvenated, we come back into our empowerment.
Join us for this special half-day retreat where we will engage in meditation, reflection and mindful movement to soothe the nervous system, align the mind-body connection and nourish the spirit.
Please wear comfortable clothing and shoes (for walking the labyrinths) and feel free to bring a journal.
When: Saturday, June 5th, 2021, 8:30 am-12:30 pm
Where: Rolling Ridge Retreat & Conference Center, 660 Great Pond Road, North Andover, MA
$69 Inclusive

Cultivating Your Meditation Practice: Working with Obstacles and Distractions
2021-03-29 18:00 - 19:15 (America/New_York)
Even though we often practice meditation in solitude, it is through community that we learn to befriend our practices so that they feel like a welcome refuge and not just something else on our ‘To Do’ list. Throughout 2021, we will be offering opportunities to discover more about meditation along with tools, perspectives and ideas to cultivate the unification of mind, body and soul into the routines of our lives. In March, we’ll be working with distractions and the obstacles to meditation. That includes:
>Why we resist our meditation
>How to prime the body and mind for practice
>What makes a personal meditation space inviting
>How to work with a distracted mind
Monday, March 29th, 6-7:15 pm, $15/per person
Registration Closed

The Wisdom Way of Self-Compassion
2020-11-14 09:00 - 11:30 (America/New_York)
Saturday, Nov 14th, 9-11:30 am, Online
How much has it helped you to be hard on yourself? Who would you be if your inner voice was truly supportive? Harsh self-judgments tend to be the psyche’s attempt to protect us, but they often leave us feeling anxious and disempowered. As judgments are quick, they get triggered when we misunderstand ourselves; which results in our seeing our thoughts and behaviors as indicators of our inabilities and character flaws. In contrast, cultivating self-compassion creates greater clarity. It also increases emotional agility, self-knowing and access to the spiritual self within.
Over the course of this workshop, we’ll dive into:

the ways envy, shame and self-absorption are set off in the psyche
re-interpreting the “never good enough” dynamic towards emotional liberation
how mindfulness works in the body and mind to enhance self-compassion
practices to heighten a more accurate and supportive understanding of the self

For: Those looking to empower their relationship with their authentic selves
$35/per person
Registration is now closed for this event.

Be softer with you.
You are a breathing thing.
A memory to someone.
A home to a life.
-Nayyirah Waheed

Mindfulness Essentials for Clarity & Calm
2020-10-16 08:00 - 08:30 (America/New_York)
Living with an anxious mind and restless body is exhausting. Join us as we hit the reset button by experiencing mindful practices that still the body and calm the mind.
Email debleclair@fullspectrumwellness.com to receive the Zoom link.
FREE

Cultivating Calm: An Almost Silent Mini-Retreat POSTPONED
2020-04-18 10:30 - 13:00 (America/New_York)
Saturday, April 18th, 10:30am -1 pm
To thrive, the soul needs quiet—so do our nervous systems. In a silent space, we can reconnect to our greater knowing where wisdom flows and peace rises up into our awareness. Join us for an experience of both sitting and walking meditation intermixed with optional journaling, all done within a compassionate community.
Recommended for those
– Holding meditation experience or an existing practice
– Thinking about venturing into a full day or multi-day silent spiritual retreat
The schedule:
10:15 – Arrival
10:30 – Overview/Instructions/ Guided stretch and meditation/Questions
11:00 – 1st sitting meditation
11:20 – Walking meditation
11:35 – Optional Journaling
11:40 – 2nd Sitting meditation
12:00 – 2nd Walking meditation
12:20 – Optional journaling
12:30 – Group discussion
12:50 – Setting intentions meditation
1:00 – Adjourn
To be held at Waterford Place, 1 Waterford Place, Manchester, NH
$45

Online Workshop--Making Peace With A Restless Mind: How to Work with Hindrances in Meditation
2020-04-04 09:00 - 11:00 (America/New_York)
When stress is high, focus can feel elusive and settling into meditation impossible. However, times like these are when we need the refuge of our meditation practice the most. Join us for an online workshop on befriending a mind that can’t stop thinking.
The workshop will include guided meditation, didactic information and discussion.
$29/person, registration required. For all levels of meditation experience.

FREE Online: Essential Mindfulness: For Clarity & Calm
2020-04-03 08:00 - 08:30 (America/New_York)
Join us for a free 30-minute online gathering to practice mindfulness during this time of challenge and need for community. Every Friday through at least May 1st, 8-8:30 am. Just click on the Zoom link: https://zoom.us/s/676515248

The Science of Mindfulness
2019-11-06 18:00 - 19:30 (America/New_York) | Catholic Medical Center, 195 McGregor Street, Manchester, NH, 03101, United States
November 6th, 6-7:30 pm
Catholic Medical Center, Roy Auditorium, 100 McGregor Street, Manchester, NH
The human mind is rich in its ability to adapt and flourish. Neuroscience has shown that we can gear our brains to wire towards greater well-being by cultivating mindfulness. But how do you make that happen amidst non-stop distractions and multiplying worries? Join us for an overview of the latest and most relevant research and to learn simple practices to integrate into your busy days.

Learn what neuroscience has to say about the potential benefits for your health and work-life from practicing mindfulness
Experience 2-3 mindfulness methods that can be integrated into daily life to lower stress

$15 per person. Registration Required. Please call CMC 626-2626 to register.

Just Breathe: Meditation Essentials (Formerly Meditation 101)
2019-04-22 18:00 - 19:00, 2019-02-11 18:00 - 19:00, 2019-01-14 18:00 - 19:00 (America/New_York) | The Touch Of Nobility Wellness Center, 40 South River Road, Bedford, NH, 03110, United States
Each Meditation Essentials session is designed to be stress relieving and at the same time empowering. In addition to basic instruction and the experience of a guided meditation, classes will cover topics such as:

Finding comfortable positions
Quieting the highly active mind
Creating time and space for regular meditation practice

Just Breathe: Meditation 101
2018-12-10 18:00 - 19:00 (America/New_York) | The Touch Of Nobility Wellness Center, 40 South River Road, Bedford, NH, 03110, United States
Each Just Breathe: Meditation 101 session is designed to be stress relieving and at the same time empowering. In addition to basic instruction and the experience of a guided meditation, classes will cover topics such as:

Finding comfortable positions
Quieting the highly active mind
Creating time and space for regular meditation practice

Mindfulness Based Stress Reduction - Part 2 Adapted with Debra LeClair Psy.D.
2018-11-05 18:00 - 19:30, 2018-10-29 18:00 - 19:30, 2018-10-22 18:00 - 19:30 (America/New_York) | The Touch of Nobility, 40 South River Road, Bedford, NH, 03110, United States
If you want to learn how to take better care of yourself while discovering a deeper sense of ease and peace of mind, and if you are willing to actively engage in your own health and well-being, we welcome your participation in our Mindfulness Based Stress Reduction Adapted course (MBSR-A).
For over 35 years more than 22,000 people have completed the MBSR program originally developed by Jon Kabat-Zinn out of the Center for Mindfulness at UMASS Medical School. Full Spectrum Wellness now brings this course, modified for busy lifestyles, to Southern NH.
Pre-requisite course is Mindfulness Based Stress Reduction Adapted, Part I
If you are looking to continue integrating mindfulness into your daily life and have completed Part I, we welcome your participation in our four-week Mindfulness Based Stress Reduction (MBSR) Part II.
In Part II, your current practice of mindfulness will be refreshed and supplemented. We will also cover the following areas:
Communication and Relationships
Working with Emotions
Connecting with the Wandering Mind
Mind/Body Methods to Become Present
Questions?: Please email debleclair@fullspectrumwellness.com or call 296-0830.
Class dates are: October 22nd, 29th, November 5th and 12th, 6:00 p.m. – 7:30 p.m.
Space is limited. Fee is $145 and includes all materials.
Course address: The Touch of Nobility, 40 South River Road, (Entrance on Palomino Lane for Bedford Place), Suite #55, Bedford, NH
For cancellations due to all reasons including inclement weather, please call 603-296-0830
