Hit The Pause & AWAKEN
I know you want to feel like yourself again…
I wish this program had existed 15 years ago… This is your time to Hit the Pause® & AWAKEN—with energy, wisdom, and freedom.
Because you’ve been…
Dragging yourself out of bed, still exhausted, dreading another day on the same relentless hamster wheel.
Coming home after work to look after everyone else, finally sinking into the sofa with a glass of wine to relax, only to doze off in front of the TV.
Feeling disconnected. No time or energy to exercise. Your sparkle? Gone. You don’t have enough energy to invest in yourself, so the cycle repeats.
You’ve been strong for too long, caring for growing children, ageing relatives, and holding your own at work. But deep down, you crave rest, clarity, and a way to feel like you again.
I get it. You can’t keep going like this…
You’re desperate for help, but don’t know where to turn. It feels like you’re running in circles with no way out.
Your cycles have changed. Your brain fog is so bad you can’t remember your boss’s name, not to mention the Post-it notes everywhere…
The mood swings? They’re taking a toll at home.
Here's the thing…
Deep down, you know what you really need:
To slow down.
To reset.
To listen to your body.
I created Hit The Pause© & Awaken to be the support system I never had - a space where no woman has to navigate this season alone. My mission now is simply this: I don’t want any woman to feel lost, lonely, or struggle the way I did. My female ancestors did it alone before me, and now it’s time to flip the script.
That's why I founded Hit The Pause© Methodology, guiding you through five key pillars:
You were never meant to do this alone. AWAKEN is a gathering of like-minded women with real talk, shared stories, honest connection. A sacred space to be seen, heard, and held like we used to, gathered under red tents, around fires, through the bloodlines of women who walked this path before us.
This is your remembering. This is your place.
Release old patterns, set boundaries, and reclaim your energy as you step into this new phase with intention.
This is where we untangle the habits, roles, and stories that no longer fit, so you can move forward with clarity and create a life aligned with who you’re becoming. You’re not starting over. You’re rising up.
Prioritise radical self-care, supporting your body and mind with science-backed insights to manage hot flushes, mood swings, and fatigue.
Here, you’ll learn how to nourish yourself from the inside out, not just with tools and techniques, but with kindness, patience, and presence. Your body isn’t failing you. It’s asking to be cared for differently.
Cultivate inner calm, improve sleep, and restore balance through nervous system regulation, mindfulness, and deep self-connection.
These aren’t just practices; they’re lifelines. Simple, soulful rituals to help you return to yourself when the world feels too loud, your thoughts too fast, or your energy too thin.
Step into your full power with clarity and confidence, following your soul’s calling and living unapologetically on your own terms.
This is your invitation to stop shrinking, stop silencing, stop second-guessing. You’ve done the inner work; now it’s time to embody it. You’re not who you were, and that’s the gift.
What You’ll Experience
This isn’t just education. It’s embodiment. It’s energetic. It’s transformational.
Here’s what’s included:
Skills to support your emotional and energetic shifts
Weekly education on symptoms with focused solutions
Symptom-focused healing for mind, body & soul
Guided weekly themes with meditations & workbooks
Practical tools: planners, rituals, and reflection exercises
What if it could feel like this?
Imagine…
You fall asleep easily, waking up refreshed and ready to embrace the day. No more 3:48 a.m. tossing and turning—just peaceful, uninterrupted sleep.
You wake up before your alarm, feeling energised, clear-headed, and in control. Your body feels strong, your mind feels sharp, and for the first time in years, you want to get out of bed.
You fill your own cup first, before the demands of the day even begin. A quiet moment for yourself, a few deep breaths that remind you you are here, and you matter.
You take back control—without guilt. You delegate, release the weight of trying to do it all, and finally create space to nurture yourself for the first time in a long time.
You have the energy to nurture your body in ways that feel good—meditation, mindfulness, a dance around the kitchen just because you can. Your body feels lighter, your mind clearer.
You feel more balanced, you’re sleeping better, and the brain fog has lifted. You can remember details effortlessly, stay calm under pressure, and feel present with your loved ones again.
At home, you feel more patient, more connected, more yourself—laughing with your kids, enjoying time with your partner, and soaking in the little moments.
You feel alive again—more in tune with your body, more aligned with your purpose, and more at peace than you’ve felt in years.
That’s what Hit The Pause© & AWAKEN is here to offer you.
You no longer have to survive this season. You get to thrive in it.
My Story: From Numb to Awake
I’m Tracy Munro, founder of Hit The Pause© Movement, and I’m here to flip the script on menopause.
My mission is to help menopausing women feel better than their old selves with my Hit the Pause® Methodology.
Hi, I'm Tracy Munro, founder of the Hit the Pause Movement, and I'm here to flip the script on menopause.
At 42, I sat in my kitchen surrounded by everything I thought I wanted: a loyal husband, beautiful children, a lovely home, but I was sinking into the sofa each evening with a glass of wine, or two to relax and then lying awake at night wondering what the next 40 years would hold, feeling disconnected from everything, especially myself.
Night sweats, brain fog, mood swings, and sheer exhaustion were running my life. I went to my doctor...
"Too young for perimenopause," he said.
But my body knew better, and thankfully, I listened.
It took me 3 years to realise I was in perimenopause.
What followed was a journey of healing I never saw coming. I found holistic strategies that helped me come home to myself again, not just physically but emotionally and spiritually.
Yoga. Meditation. EFT. Breathwork. Mindset work. Moon rituals.
And most of all, deep self-trust.
Answers to Your Questions
If you’re still on the fence, here is what my client says:
TESTIMONIALS
"I thought I knew a lot about menopause, but this program has truly enlightened me and reassured me that everything I’ve been experiencing is completely normal. It offered deep insight into the power of our cycle and helped me understand how I can support my daughters in navigating their own journeys. Tracy is both calming and informative, creating a safe space to learn and reflect. I would highly recommend this program to anyone open to learning and seeing aging and menopause through a completely different, empowering lens."
TESTIMONIALS
"This program forced me to make time for myself, which I never do! It was lovely to be with like minded women and to listen to their thoughts and feedback and to realise I am not alone at putting myself last and feeling guilty about doing nothing occasionally! It was so helpful to give alternative techniques as there are times when some are more suitable or work better than others. I loved the calmness I felt during the sessions which was helped by the lovely calm, relaxing tone of Tracy's voice. Thank you!"
What we’ll cover:
Module 1:
Embrace Menopause Understanding your symptoms + reconnecting to your self-worth
Module 2:
Taking Back Your Power Boundaries, mindfulness, and hormonal harmony
Module 3:
Reclaim Your Energy Identify energy drains + learn to recharge on your terms.
Module 4:
Cyclical Intelligence Learn how to align with your internal rhythms
Module 5:
Rejuvenate Sacred rituals for rest and recovery
Module 6:
Becoming More You Balance your energy, emotions, and boundaries.
Module 7:
Flip The Script Rewrite limiting beliefs and move through your shadow
Module 8:
Healing from Within Awaken your intuition, joy, and self-trust.
Module 9:
Reawaken Sensuality Explore trust, authenticity, and connection to your body.
Module 10:
Hit The Pause© & AWAKEN & Receive Reflect, integrate, and celebrate how far you’ve come.
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Feel Like Yourself Again — or Maybe Even Better
Hit the Pause® & AWAKEN is a 10-week guided experience that helps you navigate menopause with confidence, clarity, and self-compassion.
You’re not imagining it
Your body’s changing. Your mood is all over the place. Sleep? Forget it.
You’re snapping at the people you love — and then blaming yourself.
You feel foggy, flat, disconnected.
And you’re tired of Googling symptoms at 2 a.m.
Something inside you is shifting, but no one prepared you for this.
That’s where AWAKEN begins
This isn’t about powering through.
It’s about pausing — so you can listen, soften, and come home to yourself again.