Pause  – Perimenopause support group in Toronto

Navigating Perimenopause through mindfulness and somatic based movement practices. 

Perimenopause is a significant life transition, and I believe holds immense potential for growth, self-discovery, and personal empowerment. Our program is carefully curated to provide you with the knowledge, tools, and support necessary to navigate this transformative phase with confidence and resilience.

What you will experience: 

Holistic Approach: This program embraces a holistic approach that addresses the physical, emotional, and psychological aspects of perimenopause.

Expert Guidance: Experienced facilitator, with training as a Perimenopause Doula – Yoga Teacher, Somatic and Dance Movement Therapy Practitioner and Counsellor

Supportive Community: Join a community of like-minded women who are navigating similar challenges and seeking growth. Benefit from shared experiences, valuable insights, and an uplifting support system that will foster connections and lifelong friendships.

Transformational Modules: Over the course of eight weeks, you’ll delve into thoughtfully crafted modules that cover a range of topics, including embracing change and body image, cognitive function, sleep management, emotional well-being, menstrual symptom relief, pelvic floor health, building healthy relationships, and redefining identity and purpose.

Practical Tools and Techniques: Gain practical tools and techniques to support your well-being throughout the perimenopause journey. From mindfulness exercises and somatic movement practices to cognitive-behavioral strategies and self-care rituals, you’ll build a personalized toolkit that empowers you to thrive during this transformative phase.

How the Program Works:

This 8 week program is a blend of education, and experiential based practice .  Each week you will receive an email with that weeks educational content – the content will be a blend of text, audio recordings, video and self-reflection questions, you can go through this content on your own time and pace. 

In addition to this weekly content we will meet in person on Tuesday evenings 7:30 to 9pm at LYFE studio, 998 Queen St E, Toronto, at Queen in Carlaw in Leslieville, where we will have space to meet as a group and you will be guided in an experiential learning and receive practices that support the different themes that are introduced in the weekly emails.

If you are not able to get to the emailed content before we meet for our in person group sessions, don’t worry you can still participate live and not be behind. Need to miss a LIVE class? Let me know ahead of time and I will record the practice for you.

You will have access to a group chat where you can ask questions, as well as access to me via email for the duration of the program.

Who Should Join?

This program is designed for women who are experiencing or approaching perimenopause and are seeking guidance, support, and empowerment during this transformative phase. Whether you’re experiencing physical symptoms, emotional challenges, or simply want to embrace this transition with grace and self-discovery, this program is for you. All levels of experience are welcome, and no prior knowledge is necessary.

Topics and Dates

Week 1 – Embracing Change

Opening Circle 

In person Tuesday September 12th: Embracing Change: Fostering Self-Acceptance through Embodied Mindfulness,  Self-Compassion & Body Positive Movement Based Practices

Email: What is menopause – Basic Reproductive Science & Anatomy of Menopause,  Menarche, Menses, and Menopause, Symptoms & Signs of Perimenopause Tracking 

Week 2  -Perimenopause & Cognitive function

In person Tuesday September 19th: Perimenopause & cognitive function – From Brain Fog to Focus with Mindfulness & Cognitive Behavioural therapy.

Email – The Brain, Hormones and Aging 

Week 3 – Stress, Fatigue & Sleep Challenges

In Person Tuesday September 26th: Nurturing Sleep, Combating Stress & Fatigue during Perimenopause with Restorative Yoga, Yoga Nidra & Somatic Practice to Calm Your Nervous System and Improve Sleep Hygiene. 

Email – Impact of hormonal fluctuations on sleep patterns and sleep quality. Identifying common sleep challenges experienced during perimenopause. 

Week 4Cultivating Emotional Wellbeing

In person Tuesday Oct 3rd: Cultivating Emotional Wellbeing – Feeling your feelings from anxiety, depression, anger and everything in between – Somatic Practices to support you in identifying, expressing and shifting your emotional state. 

Email: Menopause and Heighten Emotional Sensitivity 

Week 5 – Navigating a Changing Cycle

In person Tuesday Oct 10th: Finding Relief: Managing Painful and Heavy Periods during Perimenopause with Yoga, Acupressure, and Self-Massage.

Email: Perimenopause, Bleeding, Menstrual patterning & Managing Irregularity 

Week 6 -Nurturing the Pelvic Floor 

In person Tuesday Oct 17th: Empowered Foundations: Somatic Yoga Practices for Nurturing the Pelvic Floor 

Email: Menopause and Vaginal Change, Menopause and arousal, Menopause and Urinary Tract 

Week 7 – Building Healthy Boundaries

In person Tuesday Oct 24th: Building Healthy Boundaries & Positive Relationships through Somatic Movement Based Practices & Cognitive Behaviour Therapy 

Email: Exploring different types of boundaries (physical, emotional, time, etc.) and their significance. Recognizing patterns of boundary challenges specific to the perimenopause phase.

Week 8 – Celebrating Growth

Closing Circle 

In person Tuesday Oct 31st:  Redefining Identity and Purpose during Perimenopause using the framework of Narrative Psychology, Somatic Movement Based Practices to honor, and celebrate your growth and transformation. 

Email: Exploring next steps, and creating a self-care plan. 

About Me & My approach:  For the majority of my career I have been working with women supporting them in coming back to their inner wisdom, through tools that deepen and empower their relationship with their body.

I am a Perimenopause Doula – Trained with Doula Canada, I am also a Yoga Teacher, Somatic and Dance Movement Therapy Practitioner and Counsellor wth several different types of psychotherapy tools in my toolkit. From Somatic Psychotherapy, Dance-Movement Therapy, Expressive Arts Therapy, Cognitive Based Therapy, Compassion Focused Therapy at my disposal to support you in enhancing your wellbeing during this stage of life. 

Four years ago at the age of 38 I had a major accident and traumatic brain injury that brought on some early peri-menopause symptoms. At this time I realized that I needed to educate myself if I was going to find the support I needed.  This lead me enrol and complete Doula Canada, Menopause Doula 1 year program, which has given me a strong foundation to be able to enhance my current practice as a counsellor and provide targeted support to women also entering and navigating perimenopause. What has worked for me and other women that I have worked with has been to take both a  holistic, and science informed approach to successfully navigating perimenopause. 

Invest in Yourself: Register Today!

Are you ready to embark on a transformative journey of self-discovery, empowerment, and growth during perimenopause? Don’t miss this opportunity to join our exclusive 8-week program. Spaces are limited to 8, so secure your spot today and unlock the potential that lies within this powerful phase of life. Register here and embrace the power of perimenopause!

Sliding Scale 

I am offering this 2 month support program at a sliding scale, I believe that education and support for perimenopause should be accessible to all. Please self-identify and choose the amount that you can pay for this program based on your specific circumstance.

$ 585 SUPPORTER, supports those who are not able to pay regular pricing to access this program. https://square.link/u/gL4wV8vs

$ 485 REGULAR PRICING helps make this work sustainable and ongoing. 


$ 385 SUPPORTED, choose this option if your access to resources is limited and your economic situation limits your ability to access this program at higher tiers. 


This is a small group program and there are ONLY 4 spaces left. Payments can also be made by etransfer liz@lizdiaz.ca

If the above tiers are still not accessible to you please reach out liz@lizdiaz.ca to discuss.

Have questions?  Email me liz@lizdiaz.ca 

Want additional 1-1 Support?

As a perimenopause support practitioner I provide non-medical, physical and emotional support as well as informational assistance up to clients experiencing perimenopausal symptoms.  

Here is a bit of info on my scope of support:

– I provide information on nutrition, sleep, intimacy, physical change, and options for medical or alternative therapies.

– I provide guidance with fact-based resources and community referrals that can increase your well-being.

-I provide guidelines on charting, sleep, physical change, intimacy, mood, well-being practices, nutrition, safe exercise, and warning signs.

Email me liz@lizdiaz.ca to find out more about 1-1 support packages and discounts available to those participating in the group program