Pause and Retreat - 16th-20th January 2025
Welcome to Rachel’s Farm’s Pause & Retreat, a unique 5-day residential experience thoughtfully designed to support women as they navigate the complexities of perimenopause and menopause with respect and understanding. Set against the tranquil backdrop of Rachel Farm, this retreat offers a haven where women can find solace, education, and empowerment during this pivotal life transition.
We believe menopause is more than just a phase; it’s a profound transformation that deserves respect, understanding, and dedicated care. Our retreat, thoughtfully designed by women for women, offers a compassionate and expert-led environment where you can prioritise your well-being, gain valuable insights, and connect with others on a similar journey.
Who is it for?
This retreat is for any woman who is approaching, currently experiencing or has recently transitioned through menopause. “Pause & Retreat” is designed to meet you where you are, offering tailored guidance, practical tools, and a supportive community to help you navigate this significant life change with confidence and grace. No matter your stage, you’ll find the resources and connections you need to thrive through this transformative time.
Our programme is particularly beneficial for women who:
- Are seeking accurate and comprehensive information about menopause.
- Want to explore holistic and medical approaches to managing symptoms.
- Desire a supportive community of women who understand their experiences.
- Wish to take proactive steps to maintain their health and well-being during this transition.
Why is it important?
Menopause is a natural and inevitable stage in every woman’s life, marking a significant transition that impacts not only the body but also the mind and emotions. Despite being a universal experience, menopause remains surrounded by stigma, misunderstanding, and silence. This lack of open dialogue and accurate information often leaves women feeling unprepared and isolated as they navigate the physical symptoms—like hot flashes, sleep disturbances, and hormonal fluctuations—alongside the emotional and mental challenges that can accompany this phase. The societal reluctance to openly discuss menopause means that many women enter this stage without the knowledge or support they need, further intensifying the sense of overwhelm.
“Pause & Retreat” is not just important—it’s essential. This retreat offers a holistic approach to understanding and managing menopause, empowering you with knowledge, strategies, and a supportive community.
Here, you’ll find the space and resources to:
- Demystify menopause: Gain a clear understanding of the symptoms, stages, and treatment options.
- Nurture your wellbeing: Learn how to care for your body and mind through this transition.
- Build confidence: Equip yourself with the tools to advocate for your health personally and professionally.
- Connect and share: Forge meaningful connections with other women who are on the same journey.
The Pause and Retreat Experience
Over the course of this retreat, you will embark on a journey of self-discovery, learning, and holistic wellbeing, guided by the expertise of Dr. Sharma and Sandra McGuigan.
This retreat offers a unique opportunity to immerse yourself in an environment focused on understanding and managing menopause with compassion and clarity. You will be surrounded by a supportive community of peers who share similar experiences, and you will have the chance to engage deeply with a series of insightful workshops tailored to address the multifaceted aspects of menopause.
What to expect from Pause & Retreat
- Holistic approaches: The retreat embraces a holistic approach to menopause, integrating medical knowledge with practical lifestyle strategies and emotional support. You will also participate in rejuvenating yoga sessions designed to enhance physical and mental wellbeing. These sessions will complement the educational components, helping you to integrate wellness practices into your daily life. Each workshop and yoga session is crafted to provide a comprehensive understanding of various aspects of menopause, offering you actionable advice and empowering you to make informed decisions about your health and wellbeing.
- Interactive learning: Dr Sharma will lead interactive sessions that include presentations, discussions, and practical exercises. Expect to engage in thoughtful conversations, ask questions, and participate in activities that enhance your learning and application of the information shared.
- Supportive community: You will connect with others who are navigating similar challenges, fostering a sense of camaraderie and mutual support. The retreat environment is designed to be nurturing and encouraging, providing a safe space to share experiences and build lasting connections.
- Practical tools and strategies: Each workshop will equip you with practical tools and strategies that you can implement in your daily life. From managing symptoms and optimising health to navigating workplace dynamics, you will leave with actionable insights and resources to support your journey through menopause.
- Self-care and reflection: The retreat is also an opportunity for self-care and reflection. Take time to relax, rejuvenate, and focus on your wellbeing amidst the wonder of Rachel’s Farm. Embrace the chance to prioritise yourself and explore new ways to enhance your overall quality of life.
- All-inclusive experience: From the luxurious accommodation to the deliciously nutritious meals, every aspect of your stay is carefully curated to make this the perfect retreat for your needs. Enjoy the peace of mind that comes with knowing all your needs are taken care of, allowing you to immerse yourself fully in the retreat experience.
Dr. Angela Sharma is a highly respected GP and accredited Menopause Specialist with over 22 years of experience in women’s health. As the founder of ‘Spiced Pear Health’ menopause clinic and a key member of the British Menopause Society medical advisory board council, Dr. Sharma is dedicated to empowering women and their supporters with vital information on menopause.
Trained in Advanced Menopause Care at King’s College Hospital, she specialises in managing complex menopause cases and has contributed significantly to the development of online resources for the British Menopause Society. Additionally, Dr. Sharma has specialised training in Cognitive Behavioural Therapy for menopause, enhancing her ability to support women through this life stage. Her expertise also extends to sexual medicine, allowing her to provide comprehensive care that addresses the multifaceted impacts of menopause.
Her profound expertise and commitment to empowering women and their supporters will provide invaluable insights, making her a pivotal part of our retreat experience.
In her sessions, Sandra creates a mindful space where participants can explore yoga sequences tailored to their needs. She emphasises the importance of breath work, physical postures, and relaxation techniques to alleviate stress, ease tension, and foster a sense of balance and calm. Her focus on creating a welcoming environment ensures that everyone, from beginners to experienced practitioners, can benefit from the practice.
Sandra’s empathetic approach and dedication to making yoga accessible and beneficial for all make her a vital part of our retreat, helping participants to find comfort, balance, and rejuvenation throughout their menopause journey.
Kirsty Brown is a passionate chef, food stylist, and food writer dedicated to empowering women as they navigate the complexities of perimenopause and menopause. With a background in nursing focused on women’s health, she adopts a holistic approach to wellness, emphasizing the vital role of nutrition in maintaining balance during this significant life transition.
With extensive culinary experience gained from her time in hospitality and yoga retreats, Kirsty creates vibrant dishes that celebrate fresh, seasonal produce. She has a deep understanding of Ayurvedic cooking principles and the benefits of fermented foods for gut health and the microbiome. Maintaining good gut health is beneficial for managing menopause. These nourishing ingredients will be thoughtfully integrated into the meals throughout the five-day retreat.
At the retreat, Kirsty will offer engaging culinary explanations alongside her delicious creations, ensuring that each meal enhances the participants’ experience and supports their health. Join her on this journey to explore the transformative power of food and embrace this new chapter in life together!
Pause & Retreat offers you a profound opportunity to embrace and navigate your menopause journey with grace, support, and empowerment. This thoughtfully designed retreat is not just about addressing symptoms but about celebrating this transformative phase of life with a holistic and compassionate approach.
Immerse yourself in this enriching experience. You’ll leave with not only a better understanding of menopause but also enhanced self-care practices, a renewed sense of balance, and meaningful connections with others on a similar journey.
Embrace this opportunity to prioritise your wellbeing and empower yourself as you navigate this significant life transition at Rachel’s Farm.
Day 1
Day 1: Arrival – Thursday 16th Jan
14.00pm Arrivals from 2 to 3pm allowing time to explore Rachel’s Farm facilities
15.30pm Welcome and housekeeping
16.00pm Circle with Introductions to the weekend ahead and to each other, Set Intentions and Gentle Yoga
18.00pm Free time to enjoy the Rachel’s Farm facilities with time to unpack and relax before supper
19.00pm Supper – 2 courses of the finest seasonal produce, the perfect way to bring your first day to a close
20.30pm Restorative Yoga + relaxation to aid sleep (60 mins)
Day 2
Day 2: Friday
07.30am Yoga and movement, Breathe and Meditate. A steady grounded breath led slow flow to set you up for the day
08.30am Quiet, free time for journalling and reading with a morning juice
09.30am Breakfast – light, nutritious and energy packed giving the body and mind the fuel to kick start the day
11.00am Menopause Yoga Workshop | Taming the Heat (75 mins)
12.30pm Lunch – Energy packed to carry your spirits throughout the course of the afternoon
13.00pm Free time to enjoy the Rachel’s Farm facilities
14.00pm Menopause Yoga Mini Retreat | Deeply Rest & Let Go
17.00pm Free time to enjoy the Rachel’s Farm facilities
18.30pm Supper – 2 courses of the finest seasonal produce, the perfect way to bring your day to a close
20.00pm Chill Time | Barn banter and Crafts
Day 3
Day 3: Saturday
07.30am Yoga and Movement, Breathe and Meditate. A steady grounded breath led slow flow to set you up for the day including time to journal
08.30am Breakfast – light, nutritious and energy packed giving the body and mind the fuel to kick start the day
Dr Angela Sharma – Keynote Speaker
09.15am Welcome
09.30am Menopause – How do I know it’s the menopause? Understanding terminology, diagnosis and tests, symptoms and why we have them, Importance of bone and heart health, how to approach your doctor
10.45am Break
11.00am Menopause – what can I do to help manage my symptoms and stay healthy? Lifestyle- diet and exercise, non-hormonal treatment options, hormonal treatment options
12.30pm Lunch – Energy packed to carry your spirits throughout the course of the afternoon
13.30pm Menopause – How can I improve my sex life and relationships? What changes in the body, mind and relationships that impacts sex, what treatment options can help
14.30pm Break
15.00pm Menopause – How do I manage work and the menopause? How menopause impacts at work, understanding the legal framework, what can you do the minimise the impact
16.15pm Close of Keynote session. Essential take home points, looking to the future. Final Q&As
Yoga Snacks – Offering short focused 10minute yoga sessions throughout including Pranayama for focus and Chair Yoga for shoulders & neck
17.30pm Gentle Yoga Slow Flow (30 mins)
18.30pm Supper – 2 courses of the finest seasonal produce, the perfect way to bring your day to a close
20.00pm Connect & Reflect, Restorative and Relaxation to aid sleep (60 mins)
Day 4
Day 4: Sunday
07.30am Yoga and Movement, Breathe and Meditate. A steady grounded breath led slow flow to set you up for the day
08.30am Quiet, free time for journalling and reading with a morning juice
09.30am Breakfast – light, nutritious and energy packed giving the body and mind the fuel to kick start the day
10.45am Depart to walk nearby Ben A’an or Loch Ard weather dependant
13.30pm Lunch atop the hill or Lakeside (weather dependant)
15.30pm Return to farm
17.30pm Yoga post hike stretch & release
19.00pm Pre dinner glass of Prosecco or non-alcoholic fizz
19.30pm A celebratory 3 Course dinner with exciting flavours and colours to celebrate your weekend and the friends you have made at Rachel’s Farm
21.00pm Closing Fire pit Ceremony
Day 5
Day 5: Monday
07.30am Yoga and Movement, Breathe and Meditate. A steady grounded breath led slow flow to set you up for the day
08.30am Short Morning Meditation walk up Harmony Hill
09.30am Breakfast – light, nutritious and energy packed giving the body and mind the fuel to kick start the day
10.00am Free time
11.00am Tree planting and reflections
12.30pm Healthy pack lunch to eat-in or takeaway
13.00pm Goodbyes and departures
Price includes all accommodation, workshop sessions, yoga and mindfulness sessions plus: VIP Transfer Stirling Station and Full-board nutritious food throughout the retreat cooked by your resident Chef Kirsty.
Select your preferred room type below to reserve your Pause and Retreat spot at Rachel’s Farm.
*We are happy to help matchup sharing companions for the retreat if you want to share. All sharing is on a same sex basis.
Feel free to use our contact form if you have any queries at all or PM us on social.
| Room | Units | Bathroom | Private Room (1 guest) | Sharing* |
|---|---|---|---|---|
| Quad Room (4 x Single Beds) | 4 | Shared | £1,295 per guest3 Left | |
| Double Bedroom (Superking / Twin) | 4 | Private or Shared | £1,995Book Now | £1,595 per guestBook Now |
| Double Bedroom (Superking / Twin) | 7 | En suite | £2,2955 Left | £1,745 per guest10 Left |
| Primary Bedroom (Superking / Twin) | 2 | En suite | £2,595Book Now | £1,895 per guestBook Now |
| Private Cottage Suite (Superking / Twin) | 1 | En suite | £2,995Book Now | £2,195 per guestBook Now |
Pause & Retreat takes place at the idyllic Rachel Farm, a picturesque and tranquil setting designed to offer a peaceful escape from the everyday hustle and bustle. Right in the heart of lush Scottish countryside, Rachel Farm provides an ideal backdrop for reflection, rejuvenation, and connection.
What does Rachel Farm offer?
- Scottish splendour: Set against the backdrop of Scotland’s rolling hills, lush meadows, and tranquil woodlands, Rachel Farm immerses you in the breath-taking landscapes that define the Scottish countryside. The stunning scenery provides a serene atmosphere that enhances your retreat experience, allowing you to unwind and reconnect with yourself.
- Peaceful retreat: The farm’s remote location ensures a calming and distraction-free environment. Surrounded by nature, Rachel Farm is a sanctuary where you can focus entirely on your wellbeing, away from the noise and stress of everyday life.
- Comfort and warmth: At Rachel Farm, you’ll enjoy luxury accommodations and warm hospitality designed to make your stay as comfortable as possible. From charming lodgings to opulent villas, every detail is crafted to support what you seek from the retreat.
- Holistic harmony: The farm’s serene setting perfectly complements our holistic approach to menopause management. The combination of expert-led workshops and soothing wellness practices amid Scotland’s natural beauty fosters a profound sense of peace and renewal.
Rachel Farm is more than just a venue—it’s a retreat into nature, providing the perfect setting to pause, reflect, and embrace the next chapter of your life. Explore our accommodations and facilities to discover how this beautiful, nurturing space can help you focus on your health and wellbeing.
Over the retreat, you will have the unique opportunity to immerse yourself in a comprehensive learning and self-care journey facilitated by the esteemed Dr Angela Sharma.
Take a deeper look into the workshops that will form the core of this retreat:
Yoga offers a holistic approach to nurturing both body and mind, and our retreat enhances this experience by featuring sessions with Sandra McGuigan, a certified Yoga, Meditation, and Breathwork instructor with specialised training in menopause therapies.
Yoga for menopause
Menopause brings a variety of physical and emotional changes, and Sandra’s yoga sessions are thoughtfully designed to:
- Ease symptoms: Gentle, restorative poses help alleviate common symptoms like hot flashes, joint stiffness, and fatigue.
- Enhance flexibility: Practices to maintain and improve flexibility can be particularly beneficial during hormonal transitions.
- Calm the mind: Integrating breathing and relaxation techniques that promote mental tranquillity, helping to manage mood swings and stress.
Meditation and mindfulness
Sandra’s approach to meditation and mindfulness offers valuable tools for:
- Stress management: Mindfulness techniques teach present-moment awareness, reducing stress and its impact on your health.
- Improved sleep: Meditation helps calm the mind before sleep, contributing to better quality rest and rejuvenation.
- Emotional balance: Greater awareness of your thoughts and feelings fosters emotional stability and wellbeing.
Breathwork for balance
Guided breathwork exercises led by Sandra focus on the following:
- Enhancing nervous system function: Breathwork stabilises the autonomic nervous system, which is particularly beneficial during hormonal changes.
- Promoting relaxation: Deep, conscious breathing reduces anxiety and fosters a sense of calm throughout the day.
- Improving self-awareness: Techniques that deepen your connection with your body, enhancing self-awareness and inner balance.
As a Retreat Leader, Sandra excels in providing a supportive and empathetic space for participants. Her ability to relate directly to the experiences of attendees—coupled with her expertise—ensures that each individual feels understood and cared for. These practices benefit you during the retreat and offer tools to incorporate into your daily routine, empowering you to enhance your overall wellbeing and navigate life’s transitions with greater ease.
Menopause can significantly impact a woman’s professional life, affecting productivity, engagement, and overall wellbeing. Symptoms such as hot flashes, mood swings, and fatigue can present substantial challenges at work, influencing both the individual and team dynamics. By offering Pause & Retreat to your employees, you demonstrate a progressive approach that underscores a deep commitment to their health and fosters a supportive work environment.
Pause & Retreat offers a tailored solution to help employees manage menopause symptoms more effectively, improving their quality of life and work performance. More than just a practical support measure, Pause & Retreat is a strategic move that reflects your company’s dedication to the holistic wellbeing of its employees. By recognising and addressing the unique challenges women face during menopause, you understand and respect their experiences, ensuring they feel valued and supported throughout all stages of their professional and personal lives.
Pause & Retreat offers you a profound opportunity to embrace and navigate your menopause journey with grace, support, and empowerment. This thoughtfully designed retreat is not just about addressing symptoms but about celebrating this transformative phase of life with a holistic and compassionate approach.
Immerse yourself in this enriching experience. You’ll leave with not only a better understanding of menopause but also enhanced self-care practices, a renewed sense of balance, and meaningful connections with others on a similar journey.
Embrace this opportunity to prioritise your wellbeing and empower yourself as you navigate this significant life transition at Rachel’s Farm.
Enquire now
