Unlocking You: A Peri/Menopause Roadmap
A 6-Week Yoga Therapy Women’s Circle with Courtney Sutherland
The peri/menopause transition can feel like everything is changing at once. Stress can intensify hormonal symptoms, symptoms can create a new layer of daily stress, and your body may feel as though it is operating without a manual. It can also feel deeply lonely—especially when these experiences are not openly discussed or fully understood.
You do not have to suffer through this transition, and you do not have to navigate it alone.
In this intimate six-session women’s circle, Courtney Sutherland brings together holistic yoga therapy, accessible education, purposeful movement, breathwork, reflection, and the healing support of community. Participants will explore how peri/menopause can affect the body, nervous system, attention, emotions, and experience of pain while learning practical tools to support everyday well-being.
The series begins with an extended three-hour Sunday session to help each participant understand her current experience and begin creating a personalized roadmap. Five Thursday evening circles will then explore stress, hot flashes and emotional intensity, brain fog, physical discomfort, and the integration of supportive practices for the future.
This is a closed and intentionally small circle designed to create trust, consistency, and meaningful connection. Registration is for the complete series; no drop-ins will be accepted after the first gathering.
Facilitator: Courtney Sutherland
Location: Vault Training Studio, home of Water Bearer Collective
Investment: $288 per person
Capacity: Limited to 16 participants
Format: Six-session closed circle; registration is for the complete series
Dates and Session Themes
Session 1: The Roadmap—Setting the Framework
Sunday, October 18, 2026 | 8:00–11:00 AM
This extended opening session will help participants map their current experiences through a holistic life assessment, menopause symptom reflection, body mapping, breathwork, and gentle movement. Each participant will begin developing a personal roadmap for navigating this transition with greater awareness and compassion.
Session 2: Menopause and Stress—Connecting with the Parasympathetic System
Thursday, October 22, 2026 | 6:30–8:00 PM
Explore the connection between stress, hormonal changes, and the nervous system. Calming breathwork, slow movement, and restorative practices will help participants learn how to interrupt the stress cycle and support deeper rest.
Session 3: Menopause and Fire—Managing Hot Flashes, Heat, and Rage
Thursday, October 29, 2026 | 6:30–8:00 PM
This session focuses on hot flashes, internal heat, irritability, and sudden emotional intensity. Participants will experience cooling breath practices, grounding movement, meditation, and practical tools designed to restore calm when the temperature—physical or emotional—rises.
Session 4: Menopause and Brain Fog—Practicing Attention
Thursday, November 5, 2026 | 6:30–8:00 PM
Explore how changes in attention and the demands of constant multitasking may contribute to the experience of brain fog. Gentle balancing practices, focused breathing, mindfulness, and reflection will help participants practice anchoring a wandering mind.
Session 5: Menopause and Pain—Awareness and Acceptance
Thursday, November 12, 2026 | 6:30–8:00 PM
Hormonal changes can intensify joint aches, muscle discomfort, and long-held patterns of tension. Using a pain-aware approach, participants will explore soft breathing, mindful movement, and supportive adjustments intended to create greater ease and a more compassionate relationship with the body.
Session 6: Your Roadmap—Integrating the Wisdom
Thursday, November 19, 2026 | 6:30–8:00 PM
The final circle offers time to reflect, integrate, and identify the practices that have been most supportive. Participants will complete a personalized plan for moving forward and close the series grounded in their own wisdom and supported by community.