The Heart of Hit the Pause®
I’m Tracy — Menopause Doula, Intuitive Coach, Meditation and Breathwork Mentor, and founder of Hit the Pause®. I’m your Menopause Guide.
For over 40 years, I’ve walked beside women through the waves of menopause — two of those decades without even realising it. Supporting them came naturally. Still does.
Hit the Pause® was born from my own story, because I know what it feels like to step into menopause feeling lonely, overwhelmed, confused, and unsupported.
You don’t have to do this alone.
This is your sacred space to pause, reconnect, and rise on your terms.
With a fusion of ancient wisdom and soul work — from retreats to intimate circles and deep-dive programs — I hold space for every layer of your transition: physical, emotional, energetic, and spiritual.
Through Reiki, EFT, cyclical living, breathwork, and meditation (my superpower), we’ll awaken the woman beneath the symptoms — the radiant, powerful, intuitive you.
Whether we meet in circle or with our toes in the sand, my mission is always the same:
To help you reclaim your power, rewrite your story, and awaken.
TRACY MUNRO
HIT THE PAUSE
Menopause Doula, Intuitive Coach, Meditation and Breathwork Mentor
Healing Begins Within
Healing doesn’t come from outside of you — it begins the moment you stop outsourcing your power and start listening to your body.
When you support yourself holistically — emotionally and energetically — symptoms soften, your clarity returns, and you feel like you again.
You come home to yourself.
Grounded. Balanced. Radiant.
This is more than symptom relief. It’s soul retrieval
Menopause Magic Starts Here
Let me guide you to rewrite your story… your way.
You want to feel more like your old self… but what if you could feel even better than that?
You’re being called to lean in — to listen, to soften, to embrace the wise woman within.
This is your time
Your initiation
Your reclamation
Your power
Choose Your Path
Not sure where to begin?
Close your eyes and take a few deep breaths, follow your intuition
Hit the Pause®& RETREAT
Whether it’s for a day or a weekend, this is your permission slip to pause, breathe, and reconnect with the woman beneath the overwhelm. Through sacred space, gentle guidance, and sisterhood, you’ll release what’s weighing you down and remember what it feels like to be held, not just by others, but by yourself.
Leave with a renewed sense of energy, clarity, and confidence — and a few soul-soothing rituals to carry home with you.
Hit the Pause®& AWAKEN
This 10-week seasonal journey invites you to slow down and align with your own inner rhythms. Through guided teachings, soulful practices, and energetic support, you’ll explore the emotional, physical, and spiritual layers of menopause — one season at a time.
Each module offers tools for clarity, embodiment, nervous system care, and mindset healing — so you can evolve with intention and emerge feeling more like yourself again (or maybe even better)
TESTIMONIALS
"Before working with Tracy, I was suffering from a marriage breakup, feeling overwhelmed by stress from my job. I felt like nothing I did was good enough, like I was swimming through mud on my own.
Haltway through the sessions, I could see I was no longer dwelling on the past and was moving forward, grateful for being out of the situation I was in. She taught me meditation and that it was ok to have some time for myself. This is invaluable. Thank you for your support Tracy!"
Fiona, Hampshire
TESTIMONIALS
Before working with Tracy, I was overwhelmed with life. I felt exhausted from trying to figure out how to get out of the cycle l was in. This program combined meditation and relaxation with addressing the root of what was holding me back.
I realised I was resolving my problem when l allowed myself to feel the way l did and gave myself permission to change. Now I can see a way forward and how I can let myself change.
Mrs T, Hampshire
Why I Do This Work
I know what it feels like to step into menopause confused, unsupported, and wondering if you're doing it all wrong. I've walked that path, from chronic illness and exhaustion to deep healing and spiritual reclamation.
My 40s were a soulful turning point. I left a toxic marriage. I rediscovered myself. I fell in love with breathwork, meditation, mindset work, oracle cards, and moon rituals.
With support, I faced down my inner critic, rewrote my story, and rebuilt my life from the inside out.
Now, I help women do the same.
Yes, I'm woo woo - and I'm PROUD of it!
Not Sure If It’s Perimenopause?
This free guide will help you stop second-guessing and start understanding.
If your sleep is off...
If your moods are swinging...
If you feel like a stranger in your own body…
You're not broken.
You're not alone.
You may be entering perimenopause, and awareness is the first step to reclaiming your power.
Inside this guide, you'll…
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Track your symptoms with intention, so you can spot patterns, connect the dots, and understand what your body has been trying to tell you
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Uncover the hidden hormonal shifts behind your fatigue, brain fog, and mood changes — and begin reclaiming your clarity and confidence
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Navigate this transition with self-trust, not shame. The silence ends here. It’s time to talk about what we were never taught.
This is the number one guide every woman over 35 deserves
A starting point
A compass
A time to track & tune into your body
Download the free Hit the Pause® Guide and start your journey back to yourself.
