Full Programme Outline

Session One

Acceptance

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Introducing the practice of Mindfulness as a means of accepting change to the mind and body during menopause

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Exploring the benefits of a mindful and synergistic approach to menopause management.

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Creating the idea of a personalised and intentional menopause plan.

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Session 3 ​

 Possible Longer Term Impact of

Menopause on the Body

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Heart Health

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Metabolic Change

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Osteoporosis

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Prevention and Management of Long Term Health Conditions

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Using Mindfulness Meditation for Pain Relief.

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Progressive Muscle Relaxation Techniques​​​​​

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Session 5

Mindful Nutrition for the Menopausal Body​

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Honouring the body's nutritional needs during menopause.

Essential Nutrients

Supplements

Impact on food on mood

Blood Glucose (Sugar) Levels

Weight Gain

Hydration

Eating Mindfully Meditation

Rest and Digest Meditation​​

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Session 7 - Other Factors that Influence Emotions during Menopause

 

Life Stage Factors

Role Transitions - Empty Nests and Caring for Elderly Parents

Bodily Changes  - How physical changes impact self esteem and mood, 

Managing Anxiety and Depression

Emotional Freedom Techniques (EFT)

Mindfulness Meditations -

Returning Home to Youself

Calling Back your Energy

Creative Visualisation Meditations

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Session 9 - Building Resilience and Increasing Optimisim

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Exploring Resilience during menopasue

Fostering a positive mindset when you feel low

Boosting your mood

Empowering practices

Creating a resilience toolkit

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Session Two

Reconnecting with the Body

 

Exploring the mind/body connection and its signficance during menopause.

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Discovering the impact of disconnection

 

Identifying symptoms of menopause

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Focus on how menopause affects the senses and ideas for coping with sensory overload.

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Reconnecting with mind with the body through mindfulness meditation.

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Session 4

Connecting the Mind and Body through Mindful Movement

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Discovering the importance of physical activity and movement during menopasue

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Exploring the benefits of different types of exercise and movement for the menopausal body

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Trialling Mindful Movement

 

Breathwork for a health menopausal body

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Session 6

Emotions during Menopause

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The emotional symptoms of menopause

Cause of emotional changes

The role of hormones

Impact on wellbeing

The Central Nervous System

Strategies for Activating the Parasympathetic

Nervous System

 The endocrine system meditation

Yin Yoga poses for reducing stress and anxiety.

Breathwork for controlling emotions​

Session 8 - Living with Menopause Symptoms in the Real World

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Changes to Intimate Relationships

Brain Fog 

Insomina, Sleep Disturbances and Fatigue

Restoring and Maintaining  Energy Levels

Pain and Relief

Anxiety and Depression

Breathwork for Sleep

Mindfulness for Sleep and Rest Meditation

Pain Relief Meditation

Yin yoga poses for better sleep

 

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Session 10 - Self Compassion and Self Care

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Why being kind to yourself is good for your health

Pracisiticng acceptance, non judgement and gratitude

Recaaling Joy and Compassion Activities

Loving Kindness Meditation

Supporting Others

Sources of Support

A new set of Values

Integrated Wellness

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