How to Create a Pleasure Menu

Learn how to create a Pleasure Menu, a simple embodied practice for discovering what brings you pleasure and intentionally experiencing more of it every day.

How can I experience more joy?

How can I experience more pleasure in my life?

These are questions I hear often.

And there is one very simple practice I love sharing: The Pleasure Menu

The idea: create your own personal menu of everything that brings you pleasure, from the tiniest sensory experiences to the bigger experiences.

Your menu might include:

the first sip of your morning coffee
sunlight on your skin
a particular scent
wearing a colour you love
a beautiful texture against your skin
hugging your children
walking barefoot outside
listening to music
dancing
breathwork
sounding or using your voice
a massage
having your hair done
self-touch
a solo date
time in nature
cooking something delicious
an experience with your partner

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I’m Pleasurelit Patricia

I believe the more we expand our capacity for pleasure, the more alive we feel.

Curious and open minded by nature, I have always been a pleasure explorer. Things changed when I adapted to be the "good girl", achieving, and performing. After surviving a DV marriage I moved from people pleasing to pleasure leading. I explored over 400 pleasure tools, countless somatic pleasure practices, and completed more than 20 certifications, including trauma-informed somatics, sex, fitness, health, nutrition, tantra, yoga and breathwork. And now I'm bringing pleasure into perimenopause.

I am an award-winning Somatic Pleasure Educator. My work guides you to awaken, deepen and widen your capacity for pleasure, so you can feel deliciously turned on by yourself and life itself.

I am the founder of Pleasurelit®, bestselling author of The Pleasurelit Way, and host of the top 5% podcast Pleasurelit with Patricia. Pleasurelit is your pleasure lit from within.

I claim my pleasure

How to create a Pleasure Menu

Take a piece of paper and a pen. Before you start writing, take a few conscious breaths. Slow down enough to actually feel yourself. Then write down everything that brings you pleasure. And if you don’t come up with much at first, leave the piece of paper somewhere you return to when you remember or notice another pleasure.

Once you have asked yourself: What gives me pleasure? your brain will look for evidence and you will notice more pleasures. This is one of the beautiful things about the practice. It starts to train your attention towards pleasure.

Once you have collected a good range of pleasures, you can start organising them. One way I like to do this is according to how much time you have available. These are the things you can do when you just a few minutes available. Then there are pleasures for a little more space like 10-15 minutes. And then there are pleasures that require at least 20 minutes or hours.

You can call them starters, entrees and mains if that feels delicious to you. The point is to create a menu that is unique to you.

Once you have created your pleasure menu, put it somewhere easily accessible, like your fridge, desk, phone.

And then start using it. Choose from your pleasure menu every single day, fill your day with pleasure. Choose from it in the odd moments too. Maybe you are sitting in the car waiting for school pickup and you have ten minutes. Instead of automatically opening your phone and scrolling, look at your Pleasure Menu. What could you choose? Maybe you put on a song or maybe you breathe.

You can create a weekly solo date from it. You can create a monthly pleasure ritual. And if you are in a relationship, you can create a shared experience from your menus. You could even swap menus. Notice where your menus overlap and where they are completely different. Then create a date with them.

Create your own Pleasure Menu

I have created a Pleasure Menu Template to make this practice easier for you.

It gives you a place to collect your pleasures, explore different ingredients and organise your menu so you can actually use it in your everyday life.

The template is available inside the Pleasurelit Community for paid members.

Once you have created yours, you can also share one thing from your Pleasure Menu with us inside the community chat, if you feel called to.

I would love to know what made it onto yours.

With love & pleasure,
Patricia

Award Winning Somatic Pleasure Educator

*Disclaimer: Please listen to your body and honour your own needs while engaging with these practices and conversations. Not every practice is suitable for every person, every body or every season of life. This content is shared for educational purposes only and is not a substitute for professional medical, psychological or therapeutic advice.

Pleasurelit®

pleasurelitmail@gmail.com

Award Winning Somatic Pleasure Educator

Free Pleasure Map & Workshop