Patience & Mindfulness For Women In Perimenopause (With PMDD & ADHD Support) - by Ale Wiecek Rojo

COURSE

Patience & Mindfulness For Women In Perimenopause (With PMDD & ADHD Support)

With Ale Wiecek Rojo

Over seven days, you'll build a toolkit of simple, body-based practices designed for women moving through perimenopause, PMDD, and ADHD, created around Ale's SNP Method (Spirit, Nervous System, Purpose). You'll start by grounding into your body and learning to work with your breath as a natural nervous-system regulator. From there, you'll explore reactivity with compassion rather than judgment, practice acceptance for who you're becoming, and meet the protective parts of yourself with kindness. By Days 6 and 7, you'll reconnect with a sense of purpose and integrate everything into a daily rhythm you can carry forward. Expect short guided meditations, gentle journaling prompts, and real, lightly humorous storytelling, no pressure, no perfectionism, just a space to breathe, listen, and come home to yourself.

AcceptanceDepressionCompassionConsciousnessGuidedimageryConfidenceGroundedhappyRecoveryhealingRelationshipsParentspiritualityVisualization

Meet your Teacher

Ale Wiecek Rojo
Spain

Ale Wiecek Rojo is a somatic wellness educator with a background in somatic psychology and trauma-informed body work. She holds a certification in Integrative Somatic Trauma Therapy and has trained in emotional intelligence practice, grounding her teaching in both nervous system science and lived experience. Ale created this course drawing on her own journey through perimenopause and ADHD, combining that personal understanding with her professional training to offer practices that are gentle, embodied, and grounded in how the nervous system actually responds to hormonal and emotional change. Her approach centers on making somatic tools accessible and practical, so that women navigating perimenopause, PMDD, and ADHD can build a sustainable daily practice of patience, presence, and self-compassion

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8 Days

0 students

No ratings

9 min / day

Acceptance

English

Lesson 1

Welcome To Your 7 Day Journey

A warm welcome to the course, introducing the seven-day path ahead. This lesson sets the tone for the journey, one built on patience, presence, and gentleness rather than pressure or perfection, and gives a preview of each day's theme, from grounding through breath, nervous system regulation, acceptance, self-compassion, purpose, and integration.

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Lesson 2

Grounding

This lesson introduces grounding as a way to feel safe and steady in the body, especially when perimenopause, PMDD, or ADHD pull you into your mind, your symptoms, or your fears. Through sensory awareness and gentle somatic imagery, you'll practice returning to the present moment and building a daily anchor you can return to whenever things feel unpredictable.

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Lesson 3

Gentle Breath Awareness

This lesson explores the breath as a built-in tool for calming the nervous system. You'll learn how lengthening the exhale activates the body's natural "calm-down" switch and reduces stress hormones, then practice a guided extended-exhale technique you can use anytime hormones, emotions, or overwhelm feel like too much.

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Lesson 4

From Reactivity To Regulation

This lesson looks at reactivity, the moments when something small sets off something big, and why it happens through the lens of hormones, nervous system overload, and ADHD wiring. You'll practice a simple three-step micro-pause technique to create a moment of awareness between trigger and reaction.

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Lesson 5

Acceptance And Becoming

This lesson reframes acceptance not as surrender, but as relief, a softening into who you are becoming rather than gripping who you used to be. Through a guided visualisation bridging your past and present self, you'll practice meeting yourself with honesty and compassion instead of comparison.

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Lesson 6

Self-Compassion

Drawing on Internal Family Systems concepts from somatic psychology, this lesson explores the idea that reactive or "too much" parts of us are actually protective, not broken. Through guided meditation, you'll practice meeting these parts with curiosity and compassion instead of shame, softening the relationship you have with your own reactions.

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Lesson 7

Purposeful Presence

This lesson reconnects you with meaning through both micro-purpose (what matters right now) and big-purpose (the wider direction of your life). Through a guided meditation on lighting a small inner flame, you'll practice noticing what matters today without the pressure of having everything figured out.

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Lesson 8

Integration And Becoming

The final lesson brings everything together, grounding, breath, regulation, acceptance, compassion, and purpose, into one integrated practice. Through a guided meditation honouring your past self and welcoming your future self, you'll close the journey with a sense of wholeness and a daily practice to carry forward.

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