the Power of the Pause
A 4-Night Immersive Retreat in Sonoma County, California to Reclaim Strength, Health, and Inner Power for Women in Perimenopause and Beyond
November 11-15, 2026
Sonoma County, CA
November 11-15, 2026 • Sonoma County, CA
What if the best years of your life are still ahead of you?
Reconnect with Your Body
Feel strong, stable, and supported from the inside out. Rediscover the simple pleasure of moving well, breathing deeply, and feeling good in your body.
Restore Your Nervous System
Let go of overwhelm and rewire your system for calm, clarity, and resilience. Through guided breathwork, gentle movement, and trauma-informed practices, discover how good it can feel to feel good again.
Reclaim Your Power
This stage of life isn’t the end — it’s the beginning of something deeper. Step into your next chapter with intention, self-trust, and a renewed sense of vitality.
Reconnect with Your Body
Feel strong, stable, and supported from the inside out. Rediscover the simple pleasure of moving well, breathing deeply, and feeling good in your body.
Restore Your Nervous System
Let go of overwhelm and rewire your system for calm, clarity, and resilience. Through guided breathwork, gentle movement, and trauma-informed practices, discover how good it can feel to feel good again.
Reclaim Your Power
This stage of life isn’t the end — it’s the beginning of something deeper. Step into your next chapter with intention, self-trust, and a renewed sense of vitality.
This is the time to care for yourself as deeply as you’ve cared for everyone else.
More than a retreat
The Power of the Pause is designed for women navigating the hormonal and energetic shifts of perimenopause, menopause, and beyond — a time when the nervous system, metabolism, muscle tone, sleep, and clarity all call for deeper support.
Set in the peaceful natural beauty of Sonoma County, this 4-night immersive retreat offers the space to step away from daily demands and reconnect with your body, your energy, and your inner steadiness.
Led by internationally renowned teacher Jennifer More — a pioneer in women’s wellness, corrective movement, and nervous system healing — this experience offers far more than relaxation. It is an opportunity to restore balance, deepen resilience, and reclaim the strength and vitality that support you through this powerful life transition.
You’ll leave with practical tools to support core strength, restorative sleep, emotional resilience, and nervous system regulation — along with a renewed sense of calm, clarity, and connection.
Whether you’re seeking answers, healing, or simply space to breathe, this retreat is designed to support the next chapter of your life — one rooted in strength, clarity, and self-trust.
A Meaningful Pause
In this short video, Jennifer shares the vision behind The Power of the Pause retreat, what makes this experience unique, and why this season of life holds so much potential for strength, clarity, and renewal.
Jennifer
Jennifer More is an internationally respected yoga educator, wellness expert, and founder of The Dolphin Method School, with over 30 years of experience supporting women through every stage of life — from fertility and pregnancy to menopause and beyond.
She is an E-RYT 500 yoga teacher, a certified Pre & Postnatal Corrective Exercise Specialist, a clinical and medical hypnotherapist, and is certified in Integrative Somatic Trauma Therapy and Reiki. She also serves as the Executive Director of Prenatal International, a nonprofit organization committed to global access to prenatal and postpartum education.
Jennifer has trained thousands of yoga teachers, doulas, and healthcare providers from more than 50 countries, and has led over 150 in-person trainings around the world. She has provided over 10,000 hours of in-person labor support, and is the author of A Better Birth Experience and the creator of the bestselling Prenatal Vinyasa Yoga DVD series.
Jennifer’s teaching is grounded, compassionate, and deeply empowering. She believes this life stage is not a decline, but a powerful evolution — one where women can reconnect with strength, clarity, and purpose in ways that are both nourishing and lasting.
The heart of your transformation starts here
Science & Soul Workshops
Each day includes immersive sessions from The Power of the Pause curriculum — a powerful blend of evidence-based education, somatic practices, and meaningful, guided conversation. These workshops are not lectures — they are embodied learning experiences that connect the dots between science, spirit, and your lived experience as a woman.
With Jennifer’s warm, grounded guidance, you’ll explore key insights from neuroscience, hormone research, movement science, and trauma-informed care — all translated into practical, approachable tools you can begin using right away.Â
Nervous System Regulation
Learn how hormonal changes influence your stress response — and discover simple, science-backed tools to calm your system, improve sleep, and support emotional balance.
The Evolving Core
Breath patterns, posture, hormonal shifts, and past experiences — including pregnancy, no matter how long ago — all affect your core. You’ll learn how to reconnect to pelvic floor and abdominal health through gentle, functional movement that supports long-term strength and alignment.
Hormones & Brain Health
As hormone levels shift, you may notice changes in sleep, focus, or mood. Explore ways to support your mind and body through these transitions with clarity and compassion.
Movement as Medicine
Discover how to move in ways that fuel energy, support your joints, and ease inflammation — without overexertion or pushing through discomfort.
Body Memory & Somatic Re-patterning
Our bodies carry the imprints of life: tension, habits, trauma, and caregiving. Learn how to gently unwind those patterns using breath, awareness, and mindful movement.
Redefining Strength
This is a season of potential, not decline. Through guided reflection and conversation, you’ll explore what it means to honor your body, trust your inner voice, and step into what’s next — on your terms.
Your Retreat Experience Includes
Beautiful Retreat Accommodations
Rest in comfort and natural beauty in a private retreat home in Sonoma County, surrounded by peaceful landscapes and quiet spaces designed for rest and renewal.
More about the space
Set among the rolling hills and natural beauty of Sonoma County, our retreat home offers a welcoming and peaceful environment to support deep rest, connection, and restoration. Each guest will enjoy a thoughtfully appointed room designed to feel both comfortable and nourishing.
The property includes serene indoor spaces for gathering and reflection, as well as outdoor areas where you can relax, enjoy the fresh air, and take in the surrounding landscape. Whether sharing conversations over tea, enjoying quiet moments in nature, or simply unwinding between sessions, the environment is designed to support the rhythm of retreat life.
This peaceful setting creates the ideal backdrop for stepping away from daily demands and reconnecting with your body, your energy, and the deeper clarity that emerges when you allow yourself to pause.
Chef-Crafted Meals
Enjoy daily gourmet dinners prepared in-house by a private chef, plus nourishing breakfasts, lunches, and snacks. Every bite is designed to support pleasure, balance, and whole-body wellness.
Details on meals & dining
Each evening, a private chef will arrive at the retreat home to prepare an abundant dinner experience. These shared meals are interactive, seasonal, and intentionally crafted to support balance and pleasure.
You’ll be invited to share your dietary needs, preferences, and favorite snacks before the retreat so we can ensure the kitchen is stocked with nourishing options that support your wellbeing. Whether you have food allergies or simply know what you love (or don’t), we’ll do our best to honor that.
Meals will feature primarily vegetarian, whole-food ingredients with a focus on freshness, nourishment, and delight.
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Daily gourmet dinners prepared in-house by a private chef
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Buffet-style breakfast and many lunch options for guests to prepare and enjoy
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Herbal teas, infused waters, and healthy snacks are available throughout the day
Bodywork & Physical Vitality
Enjoy restorative bodywork and daily movement practices designed to support strength, mobility, and whole-body vitality. You’ll also receive a private body and core assessment with Jennifer to help you better understand your movement patterns and build sustainable strength.
Details on movement & bodywork
- One spa treatment of your choice — select from massage or reiki to relax, restore, and renew.
One or two daily movement sessions led by Jennifer, designed to support hormonal shifts, joint health, mobility, and nervous system resilience. Sessions will include both gentle and dynamic practices so you can participate in a way that feels right for your body.
One private body and core assessment with Jennifer, a personalized session designed to help you better understand your body and build strength that supports you through this stage of life. You’ll leave with personalized guidance to support your core strength, daily movement habits, and long-term stability.
Space for Reflection & Integration
One of the most powerful aspects of retreat is simply having the time and space to pause.
Throughout our time together, you’ll have opportunities for quiet reflection, meaningful conversation, and integration of what you’re learning about your body, your nervous system, and this stage of life.
More about this experience
Between movement sessions, bodywork, and group discussions, you’ll have time to rest, journal, connect with other women, or simply enjoy moments of stillness.
These quieter spaces are often where the deepest insights emerge — when the body softens, the mind settles, and new clarity begins to take shape.
The retreat environment is intentionally designed to support this rhythm of activity and restoration, allowing each participant to move through the experience in a way that feels nourishing and sustainable.
Astrology & Life Cycles
One evening, you’ll be invited to a Group Astrology Session with a gifted astrologer — exploring the celestial patterns that often accompany menopause and other major life transitions. Together, you’ll reflect on how these cosmic rhythms mirror the inner transformations of this stage, offering perspective, connection, and a deeper sense of alignment.
Women’s Experience & Community
This retreat is about more than personal healing — it’s also about community. You’ll be part of a small group of women moving through similar transitions, all gathered in a spirit of curiosity, care, and mutual respect. Through shared meals, quiet moments, meaningful conversation, and supportive group sessions, we’ll hold space for each other’s stories and discover the power of healing in community.
Time to Unwind
A meaningful retreat experience also includes space to slow down. Throughout the retreat, there will be open time to rest, reflect, or simply enjoy a quieter rhythm than daily life usually allows.
You might choose to journal, read, enjoy a cup of tea, or connect with other participants in relaxed conversation. Some guests enjoy moments of solitude, while others appreciate the opportunity to build new friendships in a supportive environment. However you choose to spend this time, the intention is the same — to give your mind and body room to settle and integrate the experience.
A Thoughtful Welcome Gift
Each guest will receive a curated wellness gift designed to support your retreat experience and continue nurturing your practice after you return home.
These items are selected to complement the work we do together — supporting relaxation, movement, and nervous system balance in your daily life. It’s a small but meaningful reminder of the time you’ve taken for yourself and the strength and clarity you’re cultivating during this chapter of life.
A gentle reminder…
All classes, sessions, and excursions are available to you — and ALL are optional. This retreat is yours to experience in the way that feels most supportive to your body and being.
Connect with Jennifer
Not sure if this retreat is the right fit for you? I’d love to connect. Schedule a free 20-minute Zoom or Phone call with me to ask questions, learn more, and see if The Power of the Pause is what your body and spirit need right now.
Testimonials
Inspired by Jennifer
Investment
This retreat is more than time away — it’s an opportunity to restore your energy, strengthen your body, and reconnect with the clarity and vitality that support you through this stage of life.
Shared Room
$3,897 per person
Private Room
$4,897
Space is limited. Secure your spot with a $750 deposit. The remaining balance is due 45 days before the retreat begins.
Flexible payment plans are available upon request.
Just a few things you might be wondering…
Frequently Asked Questions
We’ve included answers to many of the most common questions about the retreat below — including travel, accommodations, daily schedule, meals, and what to bring.
If you don’t see your question here, you’re welcome to schedule a consultation with Jennifer or send us an email. We’re happy to help you decide whether this retreat is the right fit for you.
Who is this retreat for?
This retreat is designed for women in perimenopause, menopause, and beyond. Whether you’re currently experiencing hormonal shifts or simply want to reconnect with your strength, clarity, and wellbeing, this experience is an invitation to reclaim your body and deepen your self-care.
You do not need to be an experienced yogi, have recently gone through menopause, or have had children — the teachings are accessible, personalized, and relevant for a wide range of life experiences.
Do I need to have yoga experience to attend?
Not at all. This retreat is beginner-friendly, and every movement session is adaptable to meet your body where it is. Whether you’ve never stepped on a mat or have practiced for years, you’ll be guided with care and clarity. Gentle classes are offered daily, and optional dynamic sessions are available for those who want a bit more movement.
What is the daily schedule?
What a Typical Retreat Day Looks Like
The rhythm of the retreat is designed to balance movement, learning, rest, and connection. While the exact schedule may evolve to best support the group, each day will include opportunities to move your body, deepen your understanding of hormonal health, and integrate what you’re learning in a relaxed and supportive environment.
A detailed daily itinerary will be shared with participants closer to the retreat.
What’s Included Throughout the Retreat?
During your time at the retreat, you can expect a thoughtfully balanced combination of experiences designed to support strength, resilience, and restoration.
- Optional dynamic morning movement sessions
- Gentle movement and breath-based practices
- Workshops focused on nervous system regulation, hormonal shifts, and sustainable wellbeing
- One private body and core assessment with Jennifer
- One spa treatment of your choice (massage, facial, or bodywork)
- Group discussions and Q&A sessions
- Spacious time for rest, reflection, and connection with other participants
- Chef-prepared meals and nourishing snacks throughout the retreat
Retreat Flow
While each day will be slightly different, the overall flow of the retreat will include:
Arrival & Welcome
Settling into the retreat space, meeting the group, and setting intentions for the experience ahead.
Learning & Exploration
Workshops and discussions designed to help you better understand the changes happening in your body and how to support yourself through them.
Movement & Embodiment
Daily opportunities to move your body in ways that build strength, support joint health, and regulate the nervous system.
Rest & Integration
Open time to relax, connect with other participants, or simply enjoy the slower pace of retreat life.
Closing & Integration
A final session to reflect on what you’ve learned and how to carry these tools forward into daily life.
Where is the retreat located?
The retreat will take place in a private retreat home in Sonoma County, California, surrounded by peaceful natural landscapes and designed to provide a quiet, supportive environment for rest, learning, and connection.
How do I get there?
Guests may fly into Santa Rosa Airport (STS), San Francisco International Airport (SFO), or Oakland International Airport (OAK).
For those flying into San Francisco or Oakland, shuttle transportation is available through Groome Transportation, which provides service to Santa Rosa Airport.
Complimentary group transportation will be provided from Santa Rosa Airport (STS) to the retreat property on arrival and departure days.
Once you register, we’ll send detailed travel guidance to help you plan the easiest route.
What’s included in the retreat price?
- 4 nights in a private Sonoma County retreat home
- Daily movement sessions (dynamic and gentle options)
- One private body and core assessment with Jennifer
- One spa session (massage or Reiki)
- One guided intuitive group session for reflection and energetic insight
- Chef-prepared dinners plus nourishing daily meals and snacks
- Educational workshops and group discussions throughout the retreat
- Spacious time for rest, reflection, and connection
- A curated welcome wellness gift
- Group transportation from Santa Rosa Airport (STS) on arrival and departure days
What’s not included in the retreat price?
- Airfare
- Travel insurance (strongly recommended)
- The following are available as add-ons. More info below
- Additional spa treatments
- One-on-one hypnotherapy or Reiki sessions.
- Post-retreat integration coaching sessions
What is the cancellation policy?
- More than 90 days before the retreat: full refund
- 45–89 days before: 50% refund
- Less than 45 days before: no refund unless your spot is filled
Will there be free time?
Yes. This retreat is designed with balance in mind. While there’s plenty of guided practice and connection, you’ll also have spacious downtime each day to rest, reflect, journal, hike, or enjoy the hot tub and views.
How many people will be at the retreat?
To ensure deep connection and personalized care, the group is limited to no more than 12 women.
What should I pack?
A full packing list will be provided closer to the retreat, but helpful items to bring include:
- Comfortable clothing for movement and relaxation
- Layers (November mornings and evenings in Sonoma County can be cool)
- A journal for reflection and notes
- Comfortable walking shoes
- A yoga mat if you prefer to use your own (mats will also be provided)
You also have the option to purchase a Premium Yoga & Movement Kit – $250, which includes: A studio-grade yoga mat, non-slip towel, durable strap, and an easy-to-carry bag — thoughtfully selected to support your movement practice during the retreat and at home afterward.
Can I arrive early or stay longer in Sonoma County?
Yes — many guests choose to extend their stay and spend additional time enjoying the beauty and relaxed pace of Sonoma County.
The region is known for its scenic landscapes, charming small towns, renowned wineries, and excellent restaurants. Whether you’re interested in wine tasting, exploring nearby nature preserves, visiting local farmers’ markets, or simply relaxing and enjoying the slower rhythm of wine country, there are many wonderful ways to continue your experience.
If you plan to extend your stay, we’re happy to offer a few recommendations to help you make the most of your time in the area. Guests who choose to stay longer will arrange their own accommodations and transportation outside of the retreat dates.
A few extra ways to support your experience
Your Retreat, Your Way
Guests are welcome to add any of these offerings before the retreat or at any point during our time together, depending on availability. If something calls to you in the moment, we’ll do our best to make it possible.
Private 60-minute Hypnosis or Reiki Session with Jennifer
Experience a deeper level of personal support through a one-on-one session with Jennifer. You may choose a personalized clinical hypnotherapy session to help shift unhelpful patterns and access greater clarity, or a Reiki energy treatment to support relaxation, balance, and emotional reset.
With over 30 years of experience in women’s wellness and healing work, Jennifer’s sessions are designed to help you release what no longer serves you and reconnect with the direction that feels most aligned.
$150
Post-Retreat Menopause Doula Package
Many participants find that the real transformation begins once they return home. This personalized Menopause Support program provides continued guidance as you integrate what you learned during the retreat.
Together, you’ll create a customized plan for movement, nervous system regulation, and sustainable lifestyle practices to support hormonal balance, energy, and long-term wellbeing.
$500
Premium Yoga & Movement Kit
Continue your movement practice at home with this thoughtfully curated set selected by Jennifer. The kit includes a studio-grade yoga mat, non-slip towel, durable strap, and an easy-to-carry bag — tools designed to support strength, flexibility, and core stability throughout every stage of life.
$250
Additional Spa Treatments
If you’d like extra time for relaxation and renewal, additional spa sessions may be available during the retreat. Choose from massage, Reiki, or therapeutic bodywork, depending on availability.
These sessions provide an opportunity to deepen the restorative aspects of your retreat experience.
$200