Lesson 1
Welcoming Yourself Into Transition
This first session gently introduces you to Menopause Mindfully and offers space to simply arrive. You’ll learn how menopause is not just a physical change, but an emotional and spiritual transition as well — and that it’s possible to meet this season of life with presence, compassion, and curiosity.
In this lesson, you’ll be guided through a grounding meditation and offered an affirmation to carry with you into daily life.
Benefits of this practice:
Feel calmer and more supported as you begin your journey.
Learn how to create a sense of safety within yourself.
Discover a gentle affirmation to use anytime you feel unsettled.
Begin building a toolkit of practices to support you through menopause.
Today’s Takeaway: “It’s safe to listen to myself.”
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Lesson 2
Easing Anxiety And Restlessness
In this session, you’ll learn how menopause can stir feelings of anxiety, tension, and restlessness — and how to calm your nervous system with mindful breathing. This simple yet powerful practice helps you reset whenever emotions feel overwhelming or your body feels unsettled.
Benefits of this practice:
Learn a breathing technique to reduce anxiety in the moment.
Support your nervous system in finding balance and calm.
Gain a tool you can use anytime — during the day or before sleep.
Begin to replace self-criticism with self-care when restlessness arises.
Today’s Takeaway: “Pause for three slow breaths to shift your state.”
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Lesson 3
The Three Main Hormones Of Menopause
In this lesson, you’ll explore the three main hormones that influence menopause: estrogen, progesterone, and testosterone. You’ll learn how changes in these hormones can affect your body, sleep, mood, and energy — and how to meet these shifts with compassion instead of frustration. Through a guided meditation, you’ll practice listening to your body with curiosity and kindness, noticing its signals as messages rather than problems.
Benefits of this practice:
Gain a clearer understanding of how estrogen, progesterone, and testosterone impact your body and emotions.
Learn how to normalize common symptoms like sleep changes, mood swings, hot flashes, and fatigue.
Discover how mindfulness can help you meet these changes without judgment.
Begin to create space for curiosity about your body’s messages during this transition.
Today’s Takeaway:
“Notice one change in your body with curiosity, not criticism.”
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Lesson 4
Finding Calm In Hot Flashes And Sleep Changes
In this session, you’ll learn how to work with two of the most common and disruptive symptoms of menopause — hot flashes and sleep changes. Rather than fighting your body, you’ll explore how to bring calm, curiosity, and compassion to these experiences. Through mindful breathing and body awareness, you’ll discover that even when discomfort arises, your breath can help restore balance and ease.
Benefits of this practice:
Learn a cooling breath technique to soothe the body during heat or restlessness.
Use mindfulness to create calm and acceptance instead of frustration.
Build a gentle bedtime ritual for better rest.
Strengthen your ability to feel safe and centered even in moments of physical change.
Today’s Takeaway:
“My breath is an anchor — I can return to it anytime I need calm.”
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Lesson 5
Body Image & Self-Acceptance
In this lesson, you’ll explore your relationship with your body during menopause — not through criticism or comparison, but through gentle acceptance and appreciation. As the body changes, it can be easy to feel disconnected or discouraged. Today’s practice invites you to soften inward, acknowledge all your body carries you through, and offer yourself kindness rather than evaluation. Through a guided meditation, you’ll practice relating to your body as an ally, not something to fix or fight.
Benefits of this practice:
Cultivate a kinder, more compassionate relationship with your body.
Release self-judgment and reconnect with inner appreciation.
Explore aging as a process of wisdom rather than loss.
Build a daily ritual of gratitude and gentle body acknowledgment.
Today’s Takeaway:
“Thank you, body, for carrying me through.”
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Lesson 6
ADHD & Autism Emerging In Midlife
Hormonal changes during menopause can bring new clarity around focus, sensitivity, and emotional processing. Many people begin to recognize traits of ADHD or Autism for the first time in midlife, especially when old coping strategies no longer work the same way. In this lesson, you’ll learn how hormone shifts can make neurodivergent traits more visible — and how mindfulness can help you meet these traits with compassion rather than shame or self-judgment.
Benefits of this practice:
Understand how hormonal shifts can reveal or intensify ADHD/Autistic traits.
Release self-blame around focus, sensitivity, or emotional intensity.
Learn a mindfulness practice to gently observe your attention and sensory experience.
Begin building self-acceptance around how your brain processes the world.
Today’s Takeaway:
“I honor the way my mind moves — there is nothing wrong with how I process the world.”
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Lesson 7
Meeting The Parts Of You That Resist Change
Change can bring up many emotions — even positive change. During menopause, you may notice inner voices that resist slowing down, resting, or asking for help. In this lesson, you’ll learn how to meet those parts of yourself with compassion rather than frustration. Through a guided IFS-inspired meditation, you’ll explore how to listen to your inner protectors and understand what they need, creating more harmony within.
Benefits of this practice:
Learn how to recognize and honor different “parts” of yourself with kindness.
Understand how resistance and self-criticism are often forms of protection.
Build deeper emotional awareness and self-trust.
Practice a calming meditation to connect with your inner world and soften inner conflict.
Today’s Takeaway:
“When I meet resistance with compassion, understanding becomes possible.”
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Lesson 8
Building Self-Compassion
Mood shifts are a natural part of menopause — they can come suddenly and feel unpredictable. In this lesson, you’ll learn how to meet those emotional waves with self-compassion, drawing on Dr. Kristin Neff’s three core elements: mindfulness, common humanity, and self-kindness. Through a guided meditation, you’ll learn to soothe yourself in moments of frustration, sadness, or overwhelm, and to respond to your emotions as you would to a dear friend.
Benefits of this practice:
Learn the three pillars of self-compassion.
Develop a calming response to emotional waves instead of self-criticism.
Practice transforming judgment into kindness and connection.
Build emotional resilience and steadiness during menopause.
Today’s Takeaway:
“I can be kind to myself, especially when I’m struggling.”
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Lesson 9
Strengthening Relationships Through Boundaries
During menopause, relationships can shift—energy changes, patience fluctuates, and long-standing patterns may no longer feel balanced. This lesson explores how boundaries are not walls but expressions of care—for yourself and others. You’ll learn how mindful, compassionate communication can create safety and a deeper connection. Through guided reflection and visualization, you’ll practice setting a boundary from calm, self-trusting presence rather than guilt or defensiveness.
Benefits of this practice:
Learn the difference between protective walls and compassionate boundaries.
Discover how boundaries strengthen—not distance—relationships.
Build confidence in expressing needs with clarity and kindness.
Practice a simple visualization to ground yourself before boundary conversations.
Today’s Takeaway:
“Boundaries are acts of kindness—toward myself and the people I care about.”
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Lesson 10
Crafting Your Menopause Mindfully Toolkit
This final session brings everything together. You’ll reflect on what you’ve learned, reconnect with the wisdom of your body and mind, and create your personal Menopause Mindfully toolkit — a collection of practices, affirmations, and self-care strategies to support you beyond this course.
Through a longer guided meditation, you’ll revisit each theme from the past nine lessons, anchoring them into your daily life with clarity and gratitude.
Benefits of this practice:
Integrate the tools and insights gained throughout the course.
Create a personalized daily or weekly ritual for grounding and reflection.
Strengthen your sense of calm, connection, and self-trust.
Leave with a renewed relationship to your body, your emotions, and your inner wisdom.
Today’s Takeaway:
“Everything I need to care for myself is already within me.”
This final session closes the circle of Menopause Mindfully. You’ve learned to meet change with awareness, to soothe yourself with compassion, and to listen to your body as a guide. Every breath, boundary, and kind word toward yourself strengthens the connection between who you are and who you are becoming.
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