Sober Girls Yoga Magazine Vol 11

Vol.11

Sober Girls Yoga Magazine December 2023

HOLIDAY EDITION

July 27 - August 4, 2024

THE CONNECTION RETREAT IN TARIFA, SPAIN with Sober Yoga Girl & Sober Yoga Dad

4 ROOMS AVAILABLE www.themindfullifepractice.com/spain-retreat

Letter from the Editor (November)

ABHYASA (PRACTICE) Dear community, November 2023 was the only month this year where we didn’t produce an issue of Sober Girls Yoga Magazine. The reason why, was because with everything going on in the world, I felt a need to go inwards. Things fell apart so heavily that it felt like what I needed to do...was deepen my practice.

Yoga Sutra 1.13 introduces us to Abhyasa which means practice.

I’ve started making my practice a priority these days - but the truth is, you can make anything you want a priority.

I made drinking alcohol and partying with my friends a priority for twelve years.

But by waking up at sunrise every morning and doing my asana practice each day, I am saying: this is important to me.

My spiritual growth is important to me. My physical and mental health is important to me.

Meditation is important to me.

There’s been days in the last month when I’ve missed this practice - I’ve been too exhausted. There’s also been days when I’ve slept in and only gotten to do 20 or 30 minutes of my practice instead of the full hour. But my practice is to constantly come back - even if you get off track one day. To constantly come back the next day.

Yoga Sutra 1.13 teaches us the concept of Abhyasa. Abhyasa literally means practice. It means having an attitude of consistent effort to maintain balance. We have to do our practice consistently without breaths. And from here, we deepen into our practice until we discover our true selves.

This is yoga.

I am excited to be leading my first Sober Girls Yoga 30 Day Challenge in many months starting on December 2nd!

If you’ve been standing on the edge of sobriety curious about getting started but too scared to jump in...this is your time.

Get grounded in time for the holiday season. Show up for your family as your best self. Get a head start for 2024.

See you on the inside at this link!

Love, Alex

Page 3

Table of Contents 05 LITTLE STEPS... TO FINDING MOMENTS OF REST DURING THE CHRISTMAS HOLIDAY

Page 4

In This Issue Letter from the Editor

03

Little Steps... to Finding Moments of Rest During the Christmas Holiday

05

Dear Sober Coach

08

Little Steps... to Managing Overwhelm

13

Take the Edge Off with Meditation

16

Zoom Holiday Schedule

20

LITTLE STEPS TO……

FINDING MOMENTS OF REST DURING THE CHRISTMAS HOLIDAY SOBER YOGA MAGAZINE VOL 11

BY JULES ALLAN

As the holiday season approaches, the whirlwind of activities can sometimes intensify our already hectic lives. Finding moments for rest and rejuvenation becomes increasingly important, yet often challenging, during this festive period.

Here are a couple of little steps and tips on how to seek rest within the bustling energy of the holidays

continue

Prioritise self care - Amid the hustle and bustle of holiday shopping and preparations, it's crucial to remember to care for yourself.

Prioritize self-care activities, even if it's just a few minutes of mindfulness or a short walk.

Let go of Perfection - The pressure to create a picture-perfect holiday experience can be overwhelming.

Embrace imperfection, allowing yourself to appreciate the moments without striving for unattainable perfection

Page 5

Let go of Perfection - The pressure to create a picture-perfect holiday experience can be overwhelming.

Embrace imperfection, allowing yourself to appreciate the moments without striving for unattainable perfection Moments of peace -Find time to step back from the chaos. Whether it's through a hot bath, a cup of tea by the fireplace, or a few minutes of reading in a cozy corner, these small respites can offer peace and relaxation.

Embracing the Present-While the holiday season often brings nostalgia and anticipation, grounding oneself in the present moment can reduce stress. Focus on the current experience and relish the joy it brings.

Grateful Reflection- Take time to reflect on the blessings in your life.

Creating a gratitude journal or simply pausing to appreciate the moments of joy can bring a sense of tranquility.

Disconnecting - Limit screen time and disconnect from the virtual world.

Engage in physical activities, meet friends in person, or take a stroll to rejuvenate your spirit.

Seeking Support - Don't be afraid to seek support when needed. Asking for help can alleviate stress and provide moments of rest.

Amidst the joyful yet chaotic atmosphere of the holidays, finding moments of rest is a gift to yourself.

Remember, it's not about the grand gestures but the small, intentional moments of peace and tranquility that contribute to a well-rested and more balanced you. Cherish the joy of the season, but also treasure the quiet moments of rest that help recharge your spirit.

Page 6

May 3 - 10, 2024

Sober Girls Yoga Bali Retreat

THREE ROOMS LEFT @themindfullifepractice

www.themindfullifepractice.com/bali-retreat

DEAR SOBER COACH MEET SOBER COACH SARAH

Sarah has spent the last 12 years coaching and mentoring people who've struggled with their addictions and mental health, she knows that choosing to change your relationship with alcohol before you hit rock bottom is a powerful and positive choice to make.

Page 8

Sarah is passionate about spreading the message that our lives can be joyful and fun on the other side of our drinking careers and there's no need to feel lonely, stressed or bored on this journey.

continue

What are your thoughts on getting from now until Christmas Sober?

Love from DG

Heyyyy DG I've got many happy thoughts about getting from here to Christmas and sober is the very best way to do it!

Count how many weeks there are between now and Christmas. Commit to making these weeks really, really work for you. Let's rethink New year resolutions and have year end resolutions instead.

How about if we started the year already clear headed, emotionally more stable, physically feeling better and with more cash in our pockets? That would be an amazing start. If we've already tucked some sober time under our belts by the time Dry January comes around, we are going to be living better lives.

Let's rethink the upcoming holiday period.

I know it's not popular to talk about Christmas just yet, but if summer left you feeling a bit drained, let's use this quarter of the year to prepare you for the next rest you might need. Imagine the Christmas break enjoyed feeling rested and restored. I know, I know, it sounds mad, but it is possible, I promise. Some of my most relaxing Christmases have happened since being sober.

continue

Look after yourself. Autumn is for hunkering down. It's about cosy fires and warm blankets. It's also the time for bracing walks in the fresh air. It's a delight in colour and texture. Let's make the most of every second of it.

Treat yourself. Get into a new habit of spending your booze money on what you might want or really need. Is it a monthly massage? Is it some delicious alcoholfree drinks? How about a personal trainer? What about a new quit lit book?

Or a sober coach for support? You are worth every single penny. Spend it wisely.

Use Sober October as an excuse, if you need one, for friends and family. Sober October is becoming part of our language now, a bit like Dry January. You can say I'm taking a 30 day break and including Halloween. Then gently roll into Fireworks night, Thanksgiving and the holiday season feeling altogether calmer and more peaceful.

I'm here to celebrate that with you, my friend.

Love Coach Sarah

Page 9

SOBER GIRLS YOGA MAGAZINE I VOL.9

Dear Sarah

Dear Sober Coach Sarah I'm thinking of telling my colleagues I don't want to go to our work Autumn Ball.

Everyone gets really drunk and I don't think I'm far enough into my sobriety to confidently go and turn down the freeflowing booze! What do you think I should do?

Love Lucy

If you do want to tell you colleagues you don't want to go be aware that you might be opening a conversation. If you want that conversation - great. If you don't want that conversation don't start it.

You've said you don't feel 'far enough into my sobriety to confidently go and turn down the free-flowing booze.' Claim that! You've recognised it and know that one way to tackle this is to choose not to go to the ball.

Of course, you have other choices available

Hi Lucy

to you.

Thanks for the question. I'll start by lovingly letting you know I'm not going to tell you what I think you should do - sorry!

You could decide to go and you could put in

I do know what I would have done in your situation and I also know that anyone in your situation might choose a different course of action to the one that you will ultimately take.

Only you know what your best course of

Do you need to 'tell your colleagues you don't want to go to the ball?' If you need to RSVP to the invitation just give your response to the person inviting you. Maybe 'Thank you for the invitation, I am unable to attend' is enough.

your success.

action is... listen to your wise inner self and follow through on that action.

Go or don't go... either way your sobriety is worth so much and one night should not stand in the way of you and your magnificent new non-drinking identity.

Here's to a successful sober Autumn for you Love Sarah

Sarah Williamson ------------------www.drinklesslivebetter.com Drink Less; Live Better THE BOOK

Page 10

SOBER GIRLS YOGA MAGAZINE I VOL.9

Here are some observations and questions.

place any number of great strategies for

March 9-16, 2024

Sober Girls Yoga Adventure to India

SOLD OUT- WAITLIST OPEN @themindfullifepractice

www.themindfullifepractice.com/adventure-to-india

MANIFESTING 2024 AN AFTERNOON RETREAT IN ABU DHABI, UNITED ARAB EMIRATES

INVEST IN YOURSELF & CALL IN YOUR DREAMS FOR 2024

SOBER YOGA MAGAZINE VOL.11

LITTLE STEPS TO………

MANAGING OVERWHELM

BY JULES ALLAN Hi, I’m Jules, each month I explore and share with you simple Therapeutic and Wellbeing Tools you may want to use to support you and your well-being.

The feeling of overwhelm can be paralyzing but fear not – there are practical strategies to help you regain control and find peace amidst the chaos.

Overwhelm is that sensation when the demands on us exceed our perceived capacity to cope. It can manifest as stress, anxiety, irritability, and even physical symptoms like headaches or fatigue. The good news is that with some proactive steps, you can begin to tame the overwhelm beast.

This month we are looking at managing overwhelm. Sharing simple wellbeing tools, you may want to bring into your everyday life!

In the hustle and bustle of modern life, it's all too common to find ourselves drowning in a sea of responsibilities, tasks, and stressors.

My own experience of overwhelm felt like a never-ending juggling act. Balancing a demanding job and freelance work, family responsibilities, and pursuing personal goals left me feeling stretched thin. I'd wake up with an ever-growing to-do list and go to bed with an equally expanding sense of inadequacy. The pressure was unrelenting, and it took a toll on my mental and physical well-being. I was at breaking point that led me to seek help. I reached out to a counsellor who became my guiding light through the tempest. Together, we embarked on a journey of self-discovery and empowerment.

Page 13

I learned to lean on my support network, opening up to friends and family about my struggles. Their understanding and empathy became a source of strength.

Seeking counselling was an investment in my well-being.

My counsellor provided tools and strategies that empowered me to regain control of my life.

Here are some little steps I learned along the way….

Prioritising I realized I couldn't do it all.

My counsellor helped me identify my core values and priorities, enabling me to focus my energy on what truly mattered.

Boundaries Learning to say no was a game-changer.

Establishing healthy boundaries in my personal and professional life allowed me to preserve my energy and maintain a sense of control.

Incorporating mindfulness practices and meditation into my daily routine helped me stay grounded in the present moment and manage stress more effectively.

I discovered that self-care isn't selfish; it's necessary. Whether it was taking a walk-in nature, indulging in a good book, or simply enjoying a cup of tea, these small acts of self-compassion rejuvenated my spirit.

Page 14

I'm slowly getting better with equipping myself to weather life's storms.

Overwhelm still visits occasionally, but it no longer defines me. I've learned that managing overwhelm is an ongoing process, and it's okay to ask for help when needed. Life's challenges may be inevitable, but with the right tools and support, we can navigate them with resilience and grace.

Here are some more little steps you may want to bring into your life to support you to manage overwhelm.

Making a to-do list. Organize tasks by urgency and importance. Recognize that not everything needs to be done immediately. Delegate tasks when possible, and don't be afraid to ask for help.

Break it down. Large intimidating projects become much more manageable when broken down into smaller, achievable steps. Focus on one thing at a time to prevent feeling scattered.

Practice deep, mindful breathing. This simple yet effective technique can instantly calm your nervous system and help you regain clarity.

Prioritising self-care into your daily routine. This can include exercise, meditation, reading, or any activity that helps you relax and recharge.

Talking with someone you trust about your feelings of overwhelm. Sometimes, just sharing your thoughts can provide relief. If needed, consider seeking support from a therapist or counsellor.

It’s okay to say "no" when you can't take on additional commitments.

Overextending yourself only adds to the sense of overwhelm.

Unplug and disconnect.

In our hyperconnected world, we're bombarded with information and notifications. Take breaks from screens and disconnect from the digital world periodically to recharge.

Journaling can be therapeutic. Write down your thoughts, fears, and worries.

This process can help you gain perspective and identify patterns.

Seeking Professional help If your overwhelm is persistent and affecting your daily life, don't hesitate to seek professional help. A therapist or counsellor can provide you with personalized strategies to manage stress and regain balance.

Page 15

BY: RORY KINSELLA

TAKE THE EDGE OFF WITH MEDITATION When I was a drinker, one of the main reasons I drank was to take the edge off.

S

tressful day at work?

Wine to take the edge off. End of a 80-hour week?

Huge all-night binge to take the edge off. Promotion at work? Whoa – this is intense!

Drink to take the edge off.

But when I discovered meditation in 2014, I noticed something very interesting.

Page 16

I had no conscious idea then that quitting drinking completely might be good for me. But as the meditation progressively removed more and more stress from my system, I realised I had less and less to take the edge off of.

As a less stressed person, a “stressful” day wasn’t that that stressful any more.

Why would I drink and make the next day that much tougher? After an 80-hour week, wouldn’t putting my feet up to relax be better than ruining myself, and my wallet, racing all over town chasing any hint of a party?

What I realised as I gained more mental clarity through meditation was that a lot of what was driving my drinking was the pressure I put on myself. Pressure to do well at work to boost my selfesteem. Pressure to be liked by everyone at all times.

Pressure to fix or take responsibility for things that were completely out of my control.

That was six years ago and I haven’t looked back. Now I help people create a consistent meditation practice so they too can get the benefits I did and moderate or quit alcohol for themselves.

HOW TO GET STARTED WITH MEDITATION :

When meditation allowed to let myself off the hook more, I noticed my drinking reduced all on its own – less of those midweek “just one drink” occasions turning into eight, less of the pointless Friday nights in the pub whinging to colleagues about work.

And interestingly, my work performance didn’t suffer, it actually got better. Caring less got better results.

The all-night partying still kept going, although less frequently, but after a few drinks I could never stop.

After a couple more years of this, I finally had the clarity to realise there was only one option left for an all-ornothing person – and that was nothing.

Don’t overcomplicate things – there’s never going to be a perfect time to learn to meditate, so just start and try to be consistent.

Consistency is more important than how well you think you’re doing it.

Accept that you’re probably going to fall into one of the common traps for beginners – thinking you’re supposed to clear your mind, or that thoughts are bad or that you need to sit in lotus pose. Find a good teacher and this frustrating beginner phase will be over a lot quicker.

I recommend building up to twice

a

day,

before

breakfast

and

before

dinner.

But

if

you’re

starting with one, make it in the early evening. That’s when you’ll benefit from it the most, especially if you’re using it to take the edge off so you’re less likely to drink.

Try out different styles if you don’t gel with one – I tried mindfulness before finding

my

home

with

mantra meditation.

If you’d like to try mantrabased meditation, I have a free mini course available at wisemonkeyway.com/start

Page 17

DECEMBER 30 DAY SOBER GIRLS YOGA CHALLENGE

GET GROUNDED FOR THE HOLIDAYS SHOW UP AS YOUR BEST SELF https://www.themindfullifepractice.com/30-day-sober-challenge

March 16 - 20, 2024

Sober Girls Yoga Goa Retreat

STAY TUNED FOR MORE INFO... @themindfullifepractice

HOLIDAY ZOOM EVENTS CHRISTMAS EVE YIN The annual Christmas Eve yin class is back for the 4th time. Join Alex (and possibly her 96 year old Nana) for a practice centered on community, friendship, love and joy. The holiday period can be stressful, lonely, or triggering for many people - and having this time spent together can help ground you, help you feel connected, and allow love to weave it’s way through your life. $30 (for everyone - note that this class is an additional cost outside of memberships since it is a special holiday event).

MANIFESTING 2024 (ONLINE RETREAT) Get a head start on 2024 resolutions with this “Manifesting 2024” online retreat! After a gentle flow and let go yoga practice, we’ll participate in journalling and sharing guided on yoga philosophy concepts such as the four aims of life and the yamas and niyamas, to help you design a manifestation book and call in your dreams for 2024. You’ll walk away with a beautiful book that you can keep (provided by Alex!) decorated with your hopes and dreams for 2024. This book also explains some fundamental yoga philosophy concepts and how to apply them to your life. $108 (for everyone - note that this class is an additional cost outside of memberships since it is a special event!)

A TOAST TO THE NEW YEAR Join us for our fourth annnual “toast to the new year.” This class includes a short check-in, yoga practice, and then an opportunity to choose a word for the year of 2024 and journal about what that means to you. We invite you to bring a mocktail to make a toast! This session almost always fully books. Make sure you save your spot now to join us! $50 (for everyone - note that this class is an additional cost outside of memberships since it is a special event)

Page 19

Starts October 14th Saturdays from 7:30-10:00am EST

Online 200 Hour Yoga Teacher Training

@themindfullifepractice https://www.themindfullifepractice.com/online-200-hour-yogateacher-training

Sober Girls Yoga

200 Hour Yoga Teacher Training in Bali

July 1 - 21, 2024

@themindfullifepractice https://www.themindfullifepractice.com/online-200hour-yoga-teacher-training

Your magazine for sobriety and yoga related content.

Sober Girls Yoga Want to write for us? Send articles to: magazine@themindfullifepractice.com

wwww.sobergirlsyogamagazine.com