Méthode Lumina — L'Équilibre Total See prices
Specialized 8-week program · Méthode Lumina

Serene Menopause

From perimenopause to postmenopause: 8 weeks to understand your body and live this transition more comfortably

Hot flushes, broken nights, mood swings, a changing body. Serene Menopause guides you week by week, with approaches studied by research and the soothing voice of Lumina.

8 weeks 15 to 20 minutes a day From your forties
See prices Try module 1 for free

A wellbeing course, which does not replace medical advice.

A woman in her fifties walks serenely along a country path in the golden evening light
Does this sound familiar?

Moments we do not always link to hormones

3 o'clock in the morning

You wake up drenched in sweat, then your thoughts start racing and sleep will not come back.

In the middle of a meeting

The heat rises all of a sudden, and you feel as if everyone can see it.

Unpredictable periods

Closer together, further apart, heavier. You no longer know what to expect.

On edge

A new irritability, anxiety, a mood that sinks for no apparent reason.

The fog

Words that will not come, forgetfulness, concentration that slips away.

A changing body

Stiffer joints, weight settling around the middle, tiredness that will not go away.

You are not alone

A stage experienced by millions of women

0million

women over 45 are affected by menopause in France.

Ministère de la Santé

0%

of women aged 50 to 65 have at least one symptom in addition to their periods stopping.

Ministère de la Santé

0%

of women under 50 find it difficult to talk about menopause.

Ministère de la Santé

up to0years

Signs can appear up to 10 years before the last period.

Review published in 2025 (PMC)

Grounded in research

Studied approaches, presented honestly

Serene Menopause draws on methods that have been evaluated in clinical trials. The results below are those of these trials, not those of the course itself.

1

The approach inspired by CBT

In the MENOS trials, this approach reduced the bother caused by hot flushes and night sweats by an average of 50%, with results maintained at 26 weeks. The self-help version proved as effective as the group version in reducing this bother. It has also been tested in women in perimenopause.

Hunter and Chilcot, review of the trials

2

Cooling hypnosis

In a trial published in 2025 involving 250 postmenopausal women, audio hypnosis practised on their own for 6 weeks reduced hot flushes by 53.4%, compared with 40.9% with a sham recording. No adverse effects related to hypnosis were reported.

Elkins et al., JAMA Network Open, 2025

3

Sleep techniques

In the MsFLASH trial, 106 women aged 40 to 65, in perimenopause or postmenopause, followed CBT for insomnia in 6 telephone sessions. After 8 weeks, 70% no longer had insomnia, compared with 24% in the group that received only information about the menopause.

McCurry et al., JAMA Internal Medicine

A woman in her forties writing in a notebook by a window
From perimenopause onwards

Also designed for women who still have their periods

The signs often begin during perimenopause, a transition that generally lasts 2 to 4 years according to the Assurance maladie. And when hot flushes begin at that stage, they last longer: a median of 11.8 years, compared with 3.4 years when they begin after the menopause, according to a review published in PMC.

Module 1 therefore explains perimenopause in detail, and each of the following weeks includes an "In perimenopause" box: hot flushes, sleep, bones, contraception, mood. You read what applies to you, whether or not you still have your periods.

The programme

8 weeks, one theme per week

Each week: a module, an audio practice guided by Lumina's voice, a concrete example and an exercise. Allow 15 to 20 minutes a day.

  1. From perimenopause to menopauseUnderstand the stages, recognise your signs, start your journal. This module is free.
  2. Hot flushes: the approach inspired by CBTIdentify the thoughts that increase the discomfort, make a plan for before, during and after. With the 90-second "SOS hot flush" button.
  3. Cooling hypnosisThree 20-minute audio sessions: the mountain stream, the snowy forest, the evening breeze.
  4. Getting your sleep backTechniques inspired by CBT for insomnia, what to do if you wake at 3 a.m., one audio to help you fall asleep and one to help you get back to sleep.
  5. Muscles and bonesA progressive strengthening programme at home, 2 to 3 times a week, with a chair and a resistance band.
  6. The menopause plateGuidelines for protein, calcium and vitamin D, with an interactive plate. No diet.
  7. Pelvic floor and intimacyVoice-guided pelvic floor exercises, intimate comfort, desire and your relationship.
  8. Mood, confidence and workEasing irritability, finding the words to talk about it at work and with your loved ones, reviewing your 8 weeks.
Bonus: preparing for your appointment. A printable sheet with your symptoms, the dates of your periods and the questions to ask. The medical options are presented neutrally, so you can discuss them with your doctor, gynaecologist or midwife.
A woman in her forties doing a squat in front of a chair in her living room
Week 5: strengthening at home, at your own pace
A clear mountain stream flowing over pebbles
Week 3: cooling hypnosis
A woman in her fifties sleeping peacefully in a softly lit bedroom
Week 4: getting your sleep back
What is included

Everything you need to progress at your own pace

  • 8 modules, with images, animations and concrete examples
  • Audio practices guided by Lumina's voice, including 3 cooling hypnosis sessions
  • The "SOS hot flush" button, a 90-second voice sequence
  • A symptom journal, with a chart to track your 8 weeks
  • An "In perimenopause" box in weeks 2 to 8, for women who still have their periods
  • The printable sheet to prepare for your appointment
Our commitment

What the course does not do

  • It does not replace medical advice, and it does not make any diagnosis.
  • It does not advise for or against any medicine, including hormone therapy.
  • It does not sell any food supplements.
  • It tells you clearly when to see a professional.
Pricing

Choose your plan

Secure payment, in a single card payment, or in 3 interest-free instalments with Klarna in France (subject to approval). Immediate lifetime access to the 8 weeks and the bonus.

Serene Menopause

€147

3 × €49 interest-free with Klarna, or €147 in one payment (about $160 USD / £125 GBP)

  • The 8 weeks and the bonus
  • All the audio practices
  • The journal and the appointment sheet
Get started
Duo offer

Serene Menopause + L'Équilibre Total

€297

3 × €99 interest-free with Klarna, or €297 in one payment (about $325 USD / £252 GBP) — €47 less than buying both separately (€197 + €147)

  • The whole of Serene Menopause
  • L'Équilibre Total: 10 modules on wellbeing, mindful nutrition and self-massage
  • All the audio practices from both courses
Start now

Do you already have L'Équilibre Total? A reserved rate is available to you: write to us to receive your discount code. Works councils, associations, companies: with a partner code, your employees or members receive a 15% discount (discover the partner offer). Wellbeing practitioners and studios: visit the wellbeing practitioners space.

Frequently asked questions

You may be wondering

Is this a medical treatment?

No. Serene Menopause is a wellbeing course that does not replace medical advice. It helps you understand what is happening, live better with the symptoms day to day and prepare for your appointment.

I still have periods. Is this for me?

Yes. The course is intended for women from their forties onwards, during perimenopause as well as after menopause. Each week includes a section dedicated to perimenopause.

I am taking hormone therapy. Is the course useful?

Yes, the two are compatible: sleep, muscles, diet, mood and the pelvic floor remain relevant with or without treatment. The course neither recommends nor advises against any medicine: for any question about your treatment, talk to your doctor.

How much time does it take each day?

Allow 15 to 20 minutes a day: the week's audio practice, and one minute to fill in your journal.

When do I get access to the course?

Straight away. As soon as your payment is confirmed, you arrive in your personal area and receive a welcome e-mail with your personal access link. All 8 weeks and the bonus are open, for life, and you progress at your own pace. Still hesitating? Module 1 remains available free of charge.

What happens to my data?

Your e-mail is used solely to let you know when the course opens. It is neither sold nor shared. To unsubscribe, simply reply to the confirmation e-mail.

Start today, free of charge

Module 1 helps you understand where you are at, with an 8-minute audio practice and your personal journal.

Try module 1

“A new season, not an ending.” — Lumina

Sources