This mini retreat focuses on tips and self care options to help you manage the perimenopause and postmenopause transition.

We will focus on yoga movements, beneficial breathing, mindfulness, and restorative relaxation techniques which can help you manage some of the symptoms and changes associated with perimenopause and postmenopause.

There is growing recognition that ‘lifestyle medicine’ can assist with managing symptoms and navigating the menopause transition. The NHS Inform website says “There’s a lot that can be done to help manage symptoms, including making healthy lifestyle choices, trying different treatments and seeking support from healthcare professionals.”

The Menopause Charity says:

“The good news is that small, everyday habits can make a real difference to how we feel. … These habits don’t replace medical treatments like HRT. Instead, they can work alongside them to help us feel stronger, calmer, and more in control. This is called a holistic approach to managing menopause. It looks at the whole person, not just the symptoms.”

There are six pillars to lifestyle medicine: movement, nutrition, mental well-being, avoiding risky substances, sleep management, and social connection. We will focus on movement, mental wellbeing, sleep, and as we’ll be in a group, it will boost our social connection.

This morning event is not medical advice!

Some of the common symptoms of perimenopause and menopause include low mood, stress, anxiety, anger and irritability, fatigue, and difficulty sleeping.

At the same time, women during their perimenopause and postmenopause years are often facing demands on their time and energy from work, caring responsibilities (for younger and older people), and just trying to keep it together in a generally crazy world!

Why attend?

Yoga movements, breathing techniques and mindfulness meditation practices can help with different aspects of this time of transition.

For example weight bearing postures help maintain body strength and bone density; slow calming breathing techniques help to calm the nervous system; mindfulness practices can help with low mood; and restorative supported yoga and yoga nidra can give the whole body and mind a chance to pause and re-set.

In this morning workshop I will guide you through some yoga movements, calming breathing techniques, mindfulness practices and restorative relaxation that you may find helpful. There will also be some Ayurvedic self massage practised through clothes.

About me and the details for the event

As a 51 woman I’m experiencing the perimenopause myself, plus have fibroids which brings its own challenges. I am a qualified yoga instructor and massage therapist and have been teaching yoga since 2008.

The morning will be held at the Wellness Centre Dumfries. We will have exclusive use of the centre, and refreshments will be provided.

It will be a small group with limited spaces. There will be chairs available so you don’t have to sit on the floor if that’s not comfy, and some of the postures can also be done using chairs or the wall. The classes will be suitable for those new to yoga and mindfulness and those with experience.

Mats and other yoga equipment will be provided or bring your own if you have it. Please bring a blanket or shawl, water bottle, and notebook and pen if you wish. Wear comfy warm clothes/layers.

Disclaimer: this is not a medical workshop and I will not be giving any advice on medical issues relating to the perimenopause or menopause.

Cost £25 or £20 concessions

Times: Arrival from 9:45am for 10am start. Finishes 1pm. Optional lunch afterwards (price not included).

Location: Wellness Centre Dumfries, 9 George Street Meuse, DG1 1HH (sort of 'behind' Greyfriars Church, in the centre of town, access from George St)

If you have any questions please do get in touch, I’d love to hear from you.

Extra info:

Refund policy: Full refund with a week's notice. After this, if you need to cancel and I have a waiting list I will give a full refund. If you have to cancel with less than 24 hours notice and I can't fill the space I will refund half your fee. If you have to cancel on the day I will have to charge the full fee I'm afraid.