Mindful Life
30 Day Sober Challenge
Yoga
Changeyourrelationshipwithalcohol& startlivingthelifeyoualwaysdreamedof!
In the Sober Girls Yoga 30 Day Challenge, we specialize in empowering sober-curious women like you to make a lasting change in their lives, no matter your age, sexual orientation, or religious beliefs
Join us today and discover the extraordinary power of a sober life. Receive the practical skills and resources needed to transform your life including:
A Note from Alex
SpiritualFriendship
I have been a guest on a few sober podcasts lately, which has been amazing One of the questions I often get asked is what my number one tip for sobriety is And I often say...community!
It is said that the Buddha was asked, “What’s the most important part of spiritual practice?” and “Spiritual friendship” is what he said
We come to the end of another month, & I am so grateful for this community! It feels like it’s really coming alive in the WhatsApp Group, with this amazing magazine Sarah is putting together, and with a book club coming to life. More free community classes are coming soon too (we’re working on it!)
Here in Bali I just cohosted a retreat with Rory Kinsella from Wise Monkey Way and coming up next month, I’ll be teaching on Carolyn Clark’s sober retreat And then in October/November, we have the Advanced Yoga Teacher Training. There’s a whole lot going on!
If you ’ re seeking spiritual friendship, I invite you to get committed into our Sober Girls Club. If you ’ re a member of our app, you can join the Sober Girls Club for free And if you ’ re not a member, you can jump on and join us for $40 for the month of October
As well, twice a month, I am now offering month new moon & full moon ceremonies You can join me online for the ceremonies either for free for members, or $20 per ceremony. This can be booked via the app
Sending you lots of love and hope to see you online soon!
Sincerely, Alex
Mindful Life Magazine
A Note from the Editor
Since becoming editor of the Mindful Life magazine last month and now, after having worked on two issues of this publication, there is one word that immediately comes to mind when I think about this experience so far: “Community.”
From all of beautiful messages that so many of you sent me to congratulate me on this new role to your excitement about the articles that we published in our first issue, your support has been nothing short of amazing, and I am
so grateful to be a part of such a kind and supportive community where we all work hard to uplift and celebrate one another!
What has really stood out to me, above all else, is the way that the Mindful Life Practice Community (MLPC) has really stepped up to the plate this month in terms of helping to contribute to the content of the magazine when we have asked for it!
These community contributions are very clear throughout this second issue of the magazine.
One of our articles, for example, is “31 Tips for Sober October,” and it is exclusively comprised of recommendations that MLPC members provided to help to support individuals who may be new to sobriety and trying out an alcohol-free lifestyle during the month of October.
We also created an article on the top places to visit in Bali…for any future Mindful Life Practice (MLP) members who decide to travel and participate in one of Alex’s Yoga Teacher Training programs or retreats in Indonesia. This piece, like “31 Tips for Sober October,” was created by asking MLPC members who had traveled to Bali previously to provide us with a list of the places that they most enjoyed visiting
A third (and in my opinion, the most impressive) example of this community connection has been witnessing all of the support for the recent publication of Alex McRobert’s memoir, Sober Yoga Girl
Above:SarahwithAlexinBali
Mindful Life Magazine
A Note from the editor
It has been incredible to see how many of you took photos of Sober Yoga Girl in various locations across the globe whether it was with you when you were traveling or in your hometowns! Moreover, all of you were more than willing to let us include these photos in our article “Sober Yoga Girl Around the World!”
I hope that you enjoy this issue of the Mindful Life magazine! In addition to the articles mentioned above, there are plenty of other fun and interesting topics to explore, such as “Mocktails & Snacks for the Spooky Season” and the benefits of yoga for ADHD...to name a few!
With love,
Sarah
One on One Coac
TheMindfulLife
Magazine
Editor
Contributors
Sarah Millman
Niamh Dickson
Renee Jernigan
Alexandra McRobert
Sarah Millman
Juliet Rogers
Julia Sadler
Patty Wildasinn
Sarah Williamson Claire Sheeres
Balancing the Root Chakra (Muladhara)
By Julia Sadler
TheRootChakra(Muladhara)
Imbalance
Symbol: Four-petalled lotus
Element: Earth
Colour: Red
The root chakra is the first and lowest of the 7 chakras, and it is located at the base of the spine The Sanskrit name of this chakra, or “Muladhara, ” can be broken down as “Mula” - root and “Adhara” - base or support
It is associated with our foundations and basic needs – safety, stability, family, and social security.
Balance:
Imbalance can lead to feelings of insecurity, anxiety and stress, with a lack of stability. We may feel fear, overwhelm, and/or lack of belonging, and it is as if we ’ re living in survival mode This imbalance can manifest in our bodies through such ailments as sleep difficulties, issues with metabolism, lethargy, and/or issues in the lower body
To bring the root chakra into balance you can try any of the suggestions below – see which resonate with you!:
Grounding through the Earth:
Simple yet effective - reconnect with nature! If you can, go outside in bare feet, on the grass, sand or soil You can try gardening, tending to inside plants, or just being outside and taking some mindful moments to listen to the sounds in nature
When this chakra is in balance, we feel grounded in the body, and the world around us feels stable and secure When our basic needs are met, we feel belonging, and we are calm and centred with a feeling of trust in the world and an energy for life
Close your eyes and feel the energy flowing through your feet as they anchor you to the ground
Yoga:
Choose poses where you feel connected to the Earth- seated poses, or standing poses where you feel firmly rooted through the feet.
These could include: Balasana (Child’s pose), Malasana (squat), Vrksasana (tree), Tadasana (mountain), or Uttanasana (standing forward fold)
Or try one of the “Grounded” classes on the Mindful Life app for a calming flow!
Breathwork:
Nadi Shodhana, or alternate nostril breathing, balances the flow of energy in the body, and it can help to calm the mind and reduce feelings of stress and anxiety It can also help to settle the mind before meditation.
Meditation:
Guided Meditation: There are some great options online, which can help to bring balance and stability to your life, even when you only have 10 minutes! Try the “Root Chakra Mindful Meditation” on the Mindful Life app!
Chanting: “Lam” is the seed mantra (sound) of the root chakra, whose vibration is said to activate this energy centre. It can be repeated for 5-10 minutes or as long as is comfortable Free audios are available online to accompany and guide your practice!
Visualisation: Red is the colour associated with this chakra. You may just visualise the colour red, or imagine a bright red light around the base of the spine, expanding through the legs and feet and grounding you to the Earth
Stones:
Red or black stones are associated with the root chakra, including black tourmaline, red jasper, garnet, obsidian, and smoky quartz.
You can place them in your living space or keep them close in a piece of jewellery
Journaling:
Writing can help to clarify feelings and to set or reaffirm intentions Here are some prompts that you can try for inspiration:
What habits or activities make me feel grounded in the present moment and also bring me joy? What can I bring more of into my life?
What small steps can I take today to increase stability and balance in my life? Is there anything that I need to accept or let go of?
Scents:
Sandalwood, Cedar wood, Rosemary, Black pepper, etc
You can add essential oils to a diffuser, or light a candle or incense
About Julia:
Affirmations:
Find an affirmation that resonates with you and write it down. You might consider displaying it in a visible place or writing it in a journal. You could say it out loud to yourself in front of the mirror, or as a mantra for your practice For example: I am safe and secure I am grounded
Food:
Make sure to eat plenty of healthy root vegetables and proteins, as well as warm and comforting foods. You can also eat lots of red fruit and vegetables!
Hi, I’m Julia I’m originally from Leeds, England, but I have been based in Dubai for the last 12 years, where I live with my husband, two sons aged 7 and 4, and 2 small dogs I completed my 200 hour YTT in 2023 with the MLPC, and I have taken part in various programs and retreats over the past 2 years I work as a fashion website manager and am passionate about sharing my love of yoga with others.
DidyouKnow...
that the MLP sells Root Chakra (Muladhara) merchandise?
From long-sleeved, “Grounded” shirts to a large, organic, “Grounded” tote bag, these items can help serve as a visual reminder of the importance of maintaining practices that help you to feel calm, secure and rooted...while also dressing and accessorizing in style!
There are also MLP journals, which you can use to complete journal prompts like the ones suggested in the article, “Balancing the Root Chakra (Muladhara)“!
The MLP offers free international shipping, and 50% of sales on all Merchandise go towards BIPOC and lgbtgia2s+ scholarships to diversify our community!
themindfullifepractice.com/shop
Above:Bothsidesofthe “Grounded”totebag
Mocktails & Snacks for the Spooky Season
By Renee Jernigan
More and more people are choosing not to imbibe for a wide variety of reasons, and the market for NA beverages is finally starting to catch on!
As a result, mocktails have recently gained a makeover. Long gone are the days when your only options for NA bevies were water, soda, or O'Douls Restaurants and venues worldwide are stepping up to the challenge and are beginning to offer a variety of NA options, including some pretty sophisticated mocktails
I love a good mocktail (and snacks)! So, as we approach the spooky season, I'm happy to share a few quick, easy, and fun recipes with the MLP These recipes could be great for a party or a night in! Cheers!
Apple GingerFizz
3 oz. apple cider
1 oz. fresh lime juice
6 mint leaves
1 1/4 tsp. apple cider vinegar
Pinch of ground cinnamon
3 1/2 oz. ginger ale
Garnish with lime
wedge/cinnamon stick
Mexican Chocolate Energy Spider Bites
9 servings 20 minutes
StorageTips:
Ingredients:
1 cup Medjool dates, pitted
1/3 cup quick-cooking rolled oats
2 tsp pure maple syrup
1 tsp chili powder
1/2 tsp pure vanilla extract
1/4 tsp ground cinnamon
2 Tbsp unsweetened cocoa powder
Gluten-free (GF) pretzels and pine nuts for garnish
Preparation:
Preparation:
Place dates in a medium bowl, add boiling water to cover, and let stand for 10 minutes
3. Process until smooth 4
1. Drain dates well 2. Place in a food processor and add the next five ingredients (up through cinnamon)
5 Wet hands with water and roll each bite into a ball
8
Drop date mixture by tablespoons onto wax paper.
6. Dust the bites with cocoa powder
7 When ready to serve, garnish with two pine nuts (eyes) and break up GF pretzels to make the legs of the spider.
Bites can be stored in an air-tight container in the refrigerator for up to 1 week or stored in the freezer for up to 1 month
Spicy Pumpkin Seeds
Ingredients:
2 Tbsp white sugar
1 Tbsp brown sugar
1/4 tsp cumin (or you can sub nutmeg if cumin isn't your thing)
1/4 tsp ground cinnamon
1/4 tsp ground ginger
A pinch of cayenne pepper
2 cups of raw, whole pumpkin seeds, washed and dried
Cooking spray
2 tsp salt, or to taste
1 Tbsp olive oil (or sub butter or ghee)
2 more Tbsp white sugar
Preparation:
1. Line a baking sheet with parchment paper.
Preheat oven to 300 degrees F (150 degrees C).
2.
3. Set aside.
5.
Combine the 2 Tbsp white sugar, 1 Tbsp brown sugar, cumin, cinnamon, ginger, and cayenne pepper in a large bowl.
4. Place the pumpkin seeds on a baking sheet, spray them with cooking spray, and sprinkle with salt to taste
Bake the seeds for 20-25 minutes until lightly golden 6. Heat the oil (or butter) in a large nonstick skillet over medium heat 7. Stir in the toasted pumpkin seeds along with 2 Tbsp of white sugar
9
8. Cook and stir the seeds until the sugar forms a coating on the seeds (2-3 minutes)
10 Let cool, then serve!
Stir the caramelized seeds into the bowl of sugar/spice mix and toss to coat
11
31 Tips for Sober October
FromtheMindfulLifePracticeCommunity
Pictured: Our June 2023 United Arab Emirates retreat group!
Sober October is almost here! This global challenge began in the UK in 2014, and it has been going strong since its inception! During the month of October, challengers are asked to take a break from drinking and examine their relationship with alcohol. With the myriad of benefits that many individuals experience after being sober for 1 month--such as having more energy, sleeping better, decreasing anxiety, saving money, and so much more--why not give it a try?
We asked our community members to share their wisdom for anyone who is trying out Sober October this month:
1 ”Explore what lights you up and sparks joywhether that be starting a yoga practice, crafting, paddle boarding, hikes, reading, journaling, etc.
As space is created from removing alcohol, it’s a beautiful time to reconnect with the inner child in you, as well as your deeper self to see what is calling to you to take up, or try!”
Kristen Hutchinson Kristen has been a part of our community for years and has done many of our online programs!
2 “I find replacement drinks and mocktails to be helpful For example, when I go to a restaurant, I always ask for sparkling water in a wine glass. It makes me feel fancy and like I’m participating with others who are drinking Likewise, if I am hosting a party or at a party, I always make sure my favorite mocktail is in my own cup so that I always have a NA drink in my hand.”
Juliet Rogers
Juliet was a student on the Bali Yoga Teacher Training in 2024
3. “Approach this with kindness and love for yourself Find your tribe to support you Remember that shame dies when stories are told in safe spaces Learn all you can about alcohol, to help you shift your mindset from 'I can't have a drink' to 'I don't want to drink.’ Challenge any limiting beliefs you have. You CAN do this!”
~Carolyn Clark (@soberhappysixties)
Carolyn has been a part of our community for years, and she recently graduated from our 200 Hour Yoga Teacher Training in Bali She’s now in multiple online programs with our community!
5 “Celebrate the wins! 1 hour without alcohol? Amazing! 1 day? Awesome! 1 week? You got this!! Even if it doesn’t feel big, every minute of every day you choose not to drink is an amazing step toward your goals Pretty soon, time flies, and you ’ re counting in years ”
Melissa Moxey
Melissa was a student in our online yoga teacher training in 2023!
Pictured: Carolyn Clark, on our July YTT in Bali, takes a scooter out for a spin!
4 “Ask yourself, ‘Who do I want to be?’ Create a vision board of this person and look at it every time you get the urge to drink.”
Monique Pangari
6 ”Community!! Sharing in a safe space with people going through the same experience is so helpful. Might take a bit to find the community you connect with the most - it's important to feel comfortable and welcome, but not judged”
~Leanne Golding
Leanne is one of our oldest members of The Mindful Life Practice!
Pictured below: our Mexico retreat group in June of 2023!
7. “When I was first beginning, I used to pack a small cooler with healthy snacks like an apple and pistachios and a flavored seltzer water, and I would drive to a park that had a rose garden and a bunch of beautiful flowers. I would put in my earbuds, listen to sober podcasts, and walk through the entire park I would usually listen to podcasts for 30 to 45 minutes every day, and it became a routine That’s where I first heard others who had stories like my own, and I was able to relate to them.”
Hollie Ross
Hollie was a student on the Yoga Teacher Training in July 2024.
9. “Take one hour at a time….. so if you get the urge [to drink], say ‘I shall wait for an hour’ before you decide, and keep doing this until it’s bedtime!”
~Marian Keogh
11. “Create a vision for how life will become and make a list of WHY you ’ re choosing this Staying in the present and coming back to the list is powerful Be patient and kind to yourself ”
~Lakshmi Dev
8. “You are going to be uncomfortable for a week or so, and likely filled with uncertainty and doubt Whatever goal you have set, you owe it to yourself to see it through If you give in to the desire to have a drink, get the information you need and keep going.
I began my sober journey in October 2020, and I'm looking forward to celebrating 4 years without a sip of booze Getting sober is the best thing I have ever done.
Above all, my advice is: **Be kind to yourself **”
~Regina Marie
10 “Add flavored white balsamic vinegar to bubbly water to create a delicious mocktail! My favorite is Lemongrass Mint or Coconut ”
~Jamie Cheveldave
12. “Don’t analyze the reasons you drink. Don’t analyze other people. You can analyze when you get a year or two of no drinking under your belt (or not, if you ’ re just doing October) Just don’t drink “
~Tracy Reberry
Pictured above: Lauren, one of our retreat guests in Bali with Ketut Liyer from Eat, Pray, Love! Pictured right: Alex, Jenny and Kristen, two of our online YTT graduates, gathering together in Toronto
13
“Stay true to yourself There will be so man difficult moments in which you need to mak decisions. In those moments, always choos you. Do what makes you feel good and wha keeps your sobriety safe Because in the lon run, sobriety is what makes us happy an keeps us evolving into our true selves ”
~Isabel van Zuilen (@sobertopia)
15 “Make a list of things or hobbies that you enjoyed when you were a child and make a conscious decision to schedule time within your week to revisit those hobbies or interests ”
~Samantha Ashleigh
Sam did our Sober Curious Yoga Teacher Training in 2021 She also attended our Mexico Manifestation Retreat in 2023
17. “More tactical, but when you ’ re early on and you get a craving try eating something! Many times, alcohol comes with something sugary or carbohydrous, and our body ALSO gets used to that sugar spike. For example, when I first quit, I found that ordering an appetizer when we were out (something I generally never did because alcohol WAS the appetizer), my cravings were quieted as soon as I had a few bites. Remember that we are breaking both habits and biochemical reactions here, and this trick hits both!”
~Brenda Bennett
Pictured:Isabelvan Zuilen
14. “Keep your ‘whys’ handy. Re-write them daily if necessary Get good cardio exercise for endorphins ”
~Sarah Pape Hester
16 “Don’t explain yourself - intervene with yourself. You are a badass calendar.“
Celeste Cosgrove
Celeste is a member of our community and joins our Sunday meetings! She will be joining our May 2025 Bali Retreat, too!
Pictured below: a group of our retreat guests gather in the UAE!
Brenda Bennett attended the Mexico Manifestation retreat in 2023 and has been a member of our community for a long time, participating in various online activities and events!
19 “Ask yourself every day, ‘what do I need to do to take care of myself today?’”
Erin Flemming
Erin has been a part of our community for a long time! She’s currently enrolled in the “Off the Mat” program and joined us on the most recent Sober Girls Yoga Adventure to India!
18 “Be a little curious or a lot What do I like about drinking? What do I enjoy about being alcohol free? How do I feel at this or that dinner? What’s better? What’s difficult? Cheers!!”
~Susie Streelman (@zeroproofexperiences)
Susie hosted a retreat in Bali with Zeroproof Experiences, which offered yoga taught by Alex, in May of 2024.
20. “Don't question the decision. It's made. You made it for a reason. ”
Sarah Wagar Hickman
21 “Don’t be ashamed to use the free public services in your area such as detox, addiction counselling services, group therapies, yoga programs etc I used detox to quit cannabis, as well as addiction services for counselling.
Go at your own pace. Whether you need to reduce slowly over time or cold turkey quit - everyone does it differently I didn’t quit drinking alcohol during the first Sober Yoga Girls Challenge Then I signed up for month two of the challenge and quit drinking I haven’t drank in 711 days now
Don’t feel like you have to save the world in the first year of sobriety--give your brain time to adjust if you need it. I watched lots of TV, rested, stayed home and said “no” to many invites during my first 2 years of recovery from alcohol and cocaine Your friends will understand that you need to recover
Try your best not to compare yourself to others. We all have our own journey to sobriety and each looks so very different. Comparing will just make us feel behind when really we are not!”
Kally Greenaway
Kally has been a member of our community for a long time, and she completed our online yoga teacher training in 2023
22. “Take it one day at a time, avoid sticky situations and plan your response! In your first couple of months, you will have a lot of old friends asking why you are not drinking Plan your response so that you do not get triggered! Oh, and eat all of the ice cream - all of it!”
Erica Tiedje
Erica was a student in our online yoga teacher training in 2023!
23 “Never give up ”
Kim Herd
24 “Don’t dwell on what you will be missing Embrace what you will be gaining.”
Sarah Louise
continue
Pictured:EricaTiedje
Pictured above: our May 2023 Yoga Teacher Training students
Pictured above: The May 2022 Sober Girls Yoga retreat group. Pictured below: the April 2022 Sobah Sistahs retreat group.
30. “When a craving hits, go for a walk. Or, if you can’t get outside in nature, move your body Put on music, and dance around the house
Create a list in your phone of things you can do to distract yourself when a craving hits (a sober toolkit).
Listen to sober podcasts- Alex’s and so many other amazing ones are out there
Stay in for a game night with board games Don’t be afraid to not go to the thing and stay home to rest Your body is healing --treat it like you are getting over a cold.”
Renee
Jernigan
Renee has been part of our community for a long time and done many of our online programs.
25. “Most of your battle is mental Change your thoughts, change your mind, change your life ”
~ Kara Mulligan Skelly
27. “Find a sober community you can connect with, but don’t just be a fly on the wall Participate, and tell your story. I have found that talking about the journey helps so much and helps others ”
~Claire Cowie
Claire is a current Yoga Teacher Training student online.
26 ‘”Start then keep going!”
Kelly Stephanie
28. “I used the ‘ride the wave ’ meditation in the beginning when I had cravings It is accessible for free” online
~Cindy Payne
Cindy has been part of our community for a long time She joined our Bali Retreat in 2023, our India retreat in 2024, and she graduated from our online yoga teacher training!
29. “Stay busy with fun or creative activities. Colouring, painting, reading Using your mind with colour and imagination ”
~Carrie Frobisher
Carrie participated in our 30/60 day challenge program in 2022 and has been a key member in our community since then!
31 “Sobriety is a journey It wasn’t always smooth for me, but it was so worth it Be kind to yourself, celebrate each victory, and embrace support. Find your people. My family and friends are really supportive, as they love the sober me Engage in activities that bring you joy and peace For me, that is yoga and nature I kept a vision in my mind of how sobriety would look and feel,” and that vision became a reality.
Deb Collins
Deb graduated from our 200 Hour Yoga Teacher Training in Bali in 2023. In 2024, she assisted on our YTT
Sober Girls Yoga FacebookGroup
Finding Balance: The Power of Yoga, Art, and Mental Health
By Niamh Dickson
World Mental Health Day, which falls on October 10th each year, serves as a reminder of the importance of prioritizing our mental well-being. While traditional
talk therapy often comes to mind, there are many alternative avenues to nurture our minds and bodies Yoga and art, in particular, offer unique and powerful approaches to healing and self-discovery. Let’s take a look at how these two practices can enable you to tap into your well-being in honor of Mental Health Day!
Yoga, a mind-body practice rooted in Hindi philosophy, offers a holistic approach to mental health Through physical postures, breathing exercises, and meditation, yoga nervous system, reduce stress, and improve our overall wellow of movement can be both invigorating and calming, which e balanced and grounded.
ama, is one of the components of yoga that has intrigued me few years. Pranayama fosters a deep somatic connection that ur organs while creating clarity in our minds If you would like to nt that is beneficial for your wellbeing, I recommend that you athwork class. Although you may feel a little uncomfortable at learn how to connect with your breath and body in a deep way ke note of if anything has shifted. You may not see a change develop a continuous practice, you can build skills in internal n access external strength that you didn't even know you havethe breath!
Art therapy is another valuable tool, which allows individuals to express emotions and thoughts through creative expression. Whether it's through painting, drawing, sculpting, or writing, art can serve as a nonverbal form of communication By exploring colors, shapes, and textures, individuals can uncover hidden feelings, process trauma, and gain a deeper understanding of themselves.
Here is an example of an art therapy activity that you can try on one of those days when you are feeling a bit stuck:
Write a list of any words that come to mind (complete this first step in a 1–2minute time frame).
Use colored markers to color each of the words on your list in a different color.
Take a black marker and draw lines all over the page. You can overlap and move the marker back and forth so that it extends throughout the entire page.
Take a marker that you used to color in one of your words, and start filling in areas on the page, thinking about that word as you color. The bigger the emotion that you have around that word, the more that color should fill up the page.
Keep coloring in your scribble, using the markers that represent the various words that you listed, until you feel finished.
Ask yourself these questions when you aredone:
Whatcameupthatwassurprising?
Whatbecameclear?
WhatcanIleave?
WhatdoIneedtoworkon?
Pictured:Anexampleofthearttherapyactivitythatisdescribedabove
The beauty of yoga and art lies in their ability to address mental health challenges in a nonlinear and experiential way. Unlike talk therapy, which focuses on verbal communication, these practices engage the body and mind simultaneously. This mode of expression can be particularly beneficial for those who struggle to articulate their emotions or experiences. While these alternative approaches can be immensely helpful, it's important to recognize that they may not be suitable for everyone Some individuals may require professional guidance and support from a mental health provider. If you're struggling with your mental health, seek help from a qualified therapist.
In conclusion, World Mental Health Day is an opportunity to explore different avenues for self-care Whether it's through yoga, art, or a combination of both, prioritizing your mental health is essential for overall well-being. By incorporating these practices into your life, you can cultivate a sense of balance, resilience, and inner peace I hope that these suggestions are helpful and something you will try!
AboutNiamh:
My name is Niamh Dickson I am a Canadian expat living in Bangkok, Thailand I have been living overseas for 11 years I have worked as a counselor for 11 years and became an Art Therapist in 2020 I enjoy using art as a tool to help clients process their experiences without relying solely on words. Additionally, I completed my 200 Hour and 300 Hour Yoga Teacher Trainings with the MLP. I have been practicing yoga since the early 2000s, but during the COVID-19 pandemic, yoga became an essential part of my well-being journey, prompting me to seek further learning. My experience learning from Alex was beautiful and has had a profound impact on my life.
SOBER YOGA GIRL PODCAST
200 Hour Yoga Teacher Training in Ubud,Bali
Do you dream of becoming a yoga teacher?
Or perhaps you want to deepen your practice and go beyond the asanas (postures) by learning about the philosophy of yoga, anatomy, and more
Maybe you are an educator, counselor, or some other kind of community leader, and you want to bring yoga into your community.
Or perhaps you realize that helping others will be key to helping you help yourself
If any of the above describes YOU - then this 200 Hour Yoga Teacher Training is for you!
Jan 5 - 25, 2025
April 1 - 21, 2025
July 7 - 27, 2025
September 1 - 21, 2025
Around the Globe with Former Students of The Mindful Life Practice
By Sarah Millman
After taking courses with the Mindful Life Practice, how have our former students been sharing their knowledge and talents with others? We decided to chat with a few students who have completed various programs in the MLP!
Samantha Ashleigh:
Samantha is currently offering “Sober Curious Yoga” at Dahlia Surf Studio in Daytona Beach Florida every Thursday from 6:30pm -7:45pm Classes are donation-based If you live in the Daytona beach area, and you are looking to change your relationship with alcohol, this is the class for you!
Each class consists of the following activities:
A “Sober Curious Circle” check-in, A journal prompt, Meditation, and Yoga nidra Samantha is a registered
yoga teacher 500-hour, and she also leads yoga retreats around the world I took some time to ask Samantha to tell me a little bit about her connection to the Mindful Life Practice, and she shared the following:
“I first connected with Alex McRobs during the COVID pandemic through her podcast, Sober Yoga Girl, which deeply resonated with me and played a pivotal role in my decision to ditch the booze Inspired by her sober yoga journey, I joined her 30-hour Sober Curious Yoga Teacher Training through her online yoga studio, The Mindful Life Practice, which further solidified my commitment to both sobriety and yoga
After completing the training, I began teaching online classes with MLPC and connecting with sober yogis from around the world. Meeting Alex in person at her manifestation retreat in Baja, Mexico was a full-circle moment, and her support has been invaluable.
This past summer, I hosted my very first yoga retreat in Mexico with 17 other yogis! The connection and community I’ve found through MLPC have been life-changing, and I’m forever grateful for Alex's guidance, friendship, and encouragement. She has been instrumental in helping me discover my passion and purpose: guiding others on their journey to recovery from alcohol addiction through yoga and the alcohol-free movement ”
Anna Pirie:
Meet Anna! Anna graduated from the Mindful Life Practice’s Online 200 Hour Yoga
Teacher Training in 2021, and she currently teaches in-person yoga classes in the UK! Anna teaches every Sunday in Lytchett Matravers at Zenstudio59 from 9:00am -10:15am, and she
would love to have you join her class! Anna enjoys teaching both beginners-level Ashtanga, as well as vinyasa flows, which focus on somatic movements. Her classes always start with pranayama (breathwork), and she loves to include a nice long savasana (corpse pose) at the end of her practice, which includes a gentle manipulation for relaxation.
When asked about her connection to the Mindful Life Practice, Anna had the following to share:
“I really enjoyed my time learning with Alex and all of the other students! It was part of the catalyst that sent my life in a better direction that was more in alignment with who I am. ”
Anna loves to include the “Focus 12” in her classes
This breathwork practice is an example of sama vritti breath, which is when the inhales and the exhales are the same length There are many benefits of this type of pranayama such as improved focus, better sleep and reduced stress and anxiety!
can order hardcopies of the Mindful Life magazine to be delivered to your home, with love, from Bali?
Sober Girls Around the World
Lindsay, who was one of Alex’s first ever sober friends, and Alex hang out in London at the Taylor Swift concert!
Pictured (right):
Annie Knowles, who was a guest on the Sobriety Sisterhood retreat in October 2022, and Alex meet up in London!
Sarah Williamson and Alex get together. Sarah is the Drink Less, Live Better coach and together, they recorded an episode of Sober Yoga Girl!
Pictured (left):
Pictured (left):
inBali
MLPC Members’ Favorite Places to Visit...
By Sarah Millman, Claire Sheeres and Juliet Rogers
Photos by Sarah Millman and Juliet Rogers
KampungUmaDawa 1
As the location of many of Alex’s Yoga Teacher Trainings, Kampung Uma Dawa is quite beloved by members of the MLPC! With healthy, delicious food, a yoga shala with a view of the rice fields, a gorgeous pool, beautiful villas and outstanding employees, what’s not to like?!
2.TheTirtaEmpulWater TempleinManukaya
Tirta Empul Water temple is definitely a once in a lifetime experience! The temple is dedicated to Vishnu, the Hindu God of water, and visitors (as well as locals who come to the water temple to worship) are able to participate in a traditional purification ritual in the pools. There is also a beautiful courtyard to explore, as well as a large pool filled with Koi fish Just outside of the water temple there is a market full of tourist souvenirs.
Although Tirta Empul is fantastic, it can get a bit crowded later if you arrive later in the day Another option is Pura Gunung Kawi Sebatu. It is just as beautiful as Tirta Empul but lesser known, so there are no lines!
3.Ubud:
The town of Ubud has countless places to visit and fun activities to explore! By simply strolling down the main streets of Ubud, you can tour Ubud Palace,
which was once home to the royal family, and you can go shopping, as there are many shops (including a variety of stores that offer yoga attire)! Here are some of favorite sites to visit in Ubud, which were provided by our MLPC members!:
Herb Library 1.
This restaurant is a located in a quiet spot off of the main road, and it serves breakfast, lunch and dinner It is a relaxing venue with delicious, healthy food options and many nonalcoholic beverages.
MLPC member Juliet Rogers shared the following about this location:
“My favorite drink is the lemon squash. All of the food is good, and it’s a cozy place to relax and read, chat with friends, or take in the nighttime local performances!”
2. Fresh Spa:
Fresh Spa place is a wonderful spot to visit for relaxation and self-care For around $20 CAD, you can get your hair shampooed and receive a relaxing head massage.
3. Tukies Coconut Shop
According to MLPC member Claire Sheeres, Tukies coconut shop “is a great spot for a day trip into Ubud,” as it has “the best coconut ice cream ” that she has “ ever had!”
4. Ganesha Bookshop
Ganesha bookshop is the stop for you if you're looking for something to read. It's in Ubud, and they have a lot of books in English.
3 Ubud(Continued):
5. Pyramids of Chi
The Pyramids of Chi is a fantastic place to visit for spiritual healing They have breathwork and sound bath classes Claire Sheers shared the following about her phenomenal experience at this location:
Pyramids of Chi “still stands out in my mind as one of the most important, life altering experiences I've ever had ”
6. Clear Café
The Clear Café is a great spot to visit for a meal! With a pond full of Koi fish that runs through the downstairs portion of the restaurant, this spot is certainly unique! It also boasts gorgeous decor and a large winding staircase You can eat on the floor or at a regular table, and the menu is amazing! It offers two full pages of fun, nonalcoholic drinks, as well as a wide variety of food options!
7. Moon by Sun
All of the food is delicious at this location, and according to Juliet Rogers, the breakfast, in
8. Sun Sun Warung particular, is divine!
This restaurant offers both good food and gorgeous ambiance! However, as this is a popular spot, MLPC member Juliet Rogers does recommend making reservations in advance of your visit.
9. Lumeria Yoga
Lumeria Yoga offers sound healing every Tuesday - Thursday evening at 6:30pm.
Juliet Rogers shared the following about here time at this yoga school:
“This was one of my favorite experiences in Ubud HIGHLY recommend!”
AtLumeriaYoga
3.Ubud(Continued):
10. Nostimo Greek Grill
This restaurant has excellent food and mocktails! Our group ordered
a variety of items such as hummus and pita, salads, lamb, mojitos and lemon squash mocktails, and everything was delicious!
11. Wild Vegan
MLPC member Deb Collins shared the following about her experience at this restaurant, which offers vegan cuisine:
“This place was amazing, and we loved that they served our non-alcoholic drinks in champagne glasses It felt VERY special! My favorite mocktail was the nonalcoholic ginger beer!”
12. Alchemy Bali This restaurant offers raw and vegan dishes, and it has wonderful herbal teas!
4 NusaLembogan:
Nusa Lembogan is an island, which is located just southeast of Bali Visitors can arrive from Bali by ferry Once there, you can rent paddle boards, visit the beach, or walk approximately 30 minutes to the Beach Café at Lago, which is well known for its coffee, as well its menu full of freshly prepared, healthy dishes!
5.LaputaVilla:“TheBambooCastleintheSky”inSidemen:
This open-air, private villa, overlooks the mountains and boasts unbelievable views that make you never want to leave! And you won’t have to since there is meal delivery to your room! Be sure to splurge for the photo shoot. This stay is not cheap, BUT it is worth every penny if you ’ re looking for MOST ROMANTIC stay of your life!
6.SunsetPointinAmed:
7.RimbaCaféinAmed: Do not miss this gem! Juliet Rogers visited this this spot for breakfast, lunch, and a late night snack and found everything to be “outstanding!” She highly recommends the “Mr Pink Smoothie Bowl” for breakfast and feels that everyone will enjoy its inviting, cozy atmosphere with lots of plants
8
GoaGajah&PuriSulingResto:
Goa Gajah is a Ganesha temple
that is also known as “the elephant cave ” Located just outside of Ubud, you can easily spend an entire afternoon or evening just walking through it! While there, you can also visit the restaurant Puri Suling Resto, which is located right next to the temple. MLPC member Claire Sheeres loved her time at this location, as it was “ a really cute spot for pictures” since it is “located in a jungle ” and the “Nasi Goreng” (a type of fried rice), was the
This restaurant has a breathtaking ocean view that makes visiting this location worthwhile! Reservations are required, so make sure to plan your trip in advance! AtRimbaCafé
9.SleepingGajahRestaurantinSidemen:With both tasty food and gorgeous views, Sleeping Gajah is another “ can’t be missed” destination!
10.SundaysBeachClubin
Uluwatu: With live music and DJs, a seaside view and mocktails such as the Passion Smash and the Ungasan refresher, this is a very relaxing place to spend some time!
ViewfromtheSleepingGahaRestaurant
Other Helpful Tips for your time in...
PassGo Digital Airport Hotel
When you arrive in Denpasar, if you have a late arriving flight, they have a pod hotel in the airport that's only about $20 CAD for 6 hours Its a great place to just chill or rest if you need!
For those with Canadian debit or credit cards, look for ATM BCA (with the plus sign posted). You'll be able to withdraw from Canadian accounts only if there is a plus sign posted on the ATM ATM BCA
Need a ride? Remember to download the Gojek app on your phone You can use it to call for rides via car or motorbike. Gojek
SoberYogaGirl
Alexandra McRobert’s memoir, Sober Yoga Girl is now available for purchase!
Just days after being released, it was already classified as one of Amazon’s “Hot New Releases.”
Order the hardcopy or Kindle version today!
Whatdothereviewssay?
“I couldn’t put this book down Even though I was on a similar journey around the same time as Alex, where she has taken her life and life’s work, and the number of people she has helped is aspirational This book will undoubtedly reach those who need it and will be a part of their journey as Alex has been a part of mine.
Real, honest, captivating and inspirational. What I wished I would have had early in my own journey.”
“Great read! Listen to your gut & intuition! Yoga is for everyone! It helps & heals!”
“Alex’s story is one that so many women can relate to, and she doesn’t shy away from the tough stuff Her journey through wellness and self-discovery is raw, honest, and seriously inspiring
What I love most about this book is how Alex blends her personal story with the healing power of yoga and mindfulness She shows how those practices helped her to turn things around and find balance in her life
Alex deserves huge props for speaking up and sharing her experience so openly Her story has the potential to connect with women who are looking for change but don’t know where to start It’s not just a memoir -it’s like a guide for anyone wanting to reclaim their life and take control of their well-being ”
How does yoga benefit ADHD?
By Sarah Millman
Did you know that a lot of the activities that we do at the Mindful Life Practice are helpful for treating Attention Deficit Hyperactivity Disorder (ADHD)?
According to Forbes Health, there are approximately 129 million children and 366 million adults who have been diagnosed with ADHD worldwide
October is ADHD Awareness month, and its purpose is to raise awareness of ADHD and gather support for those who have this disorder
Hyperactive -Impulsive:
Although the media often portrays hyperactivity as the primary indicator of someone with ADHD, not all individuals with ADHD are hyperactive
In fact, there are actually three different types of ADHD, or:
Inattentive:
*Individuals with inattention may… have difficulty staying on task become easily distracted, struggle with forgetfulness, lose items easily, have trouble listening when someone else is speaking, avoid tasks that require sustained concentration, and/or hyperfocus on activities that they enjoy (often to a point where other important tasks / needs are ignored)
*Hyperactive-impulsive individuals may… constantly move, fidget or squirm, talk too much, interrupt conversations, struggle with impatience, and/or make rash decisions without considering the long-term implications of their choices
A Combination of both Inattentive and Hyperactive-Impulsive:
*Individuals with both “Inattentive” and “Hyperactive-Impulsive” may experience any
Howcanyogahelp?
Yoga utilizes asana (postures), pranayama (breathwork), meditation and mindfulness
Studies have shown that each of these practices not only brings us a myriad of physical, mental and emotional health benefits but, when implemented consistently, they have also been proven to help lessen symptoms of ADHD.
Whytheywork:
Asana (Physical Postures)
Increased neurotransmitters in the brain, including dopamine and GABA: GABA, or Gamma-aminobutyric acid, helps the body to calm the nervous system, and it also integral in helping us to pay attention
Dopamine assists us with focus and concentration, the motivation to complete tasks and emotional regulation.
Activation of the parasympathetic nervous system (PSNS):
Activation of the parasympathetic nervous system (PSNS):
Practicing yoga works to activate the PSNS, which moves us away from a state of stress and into a state of rest and digest. ADHD symptoms can often intensify as a result of stress. Consequently, when individuals with ADHD feel more relaxed, their ADHD symptoms will decrease
Like the physical postures of yoga, deep breathing has also been shown to activate the PSNS, which generates increased feelings of relaxation for yoga practitioners Individuals with ADHD are much less likely to make impulsive decisions when they are in a relaxed state
Strengthened concentration skills:
With repetition, focusing the attention on the breath can gradually train the brain to improve its ability to concentrate
Pranayama (Breathwork)
Mindfulness Meditation:
Improved function of the prefrontal cortex:
shown that 20-30 minutes of yoga is sufficient.
As starting a new routine can be challenging, remember that you can start small and build up If you struggle to pay attention during a 20-minute yoga class, for example, you can start with 10 minutes per day and gradually increase the length of the practice, as your abilities to focus improve!
Whichyogapracticesareparticularly helpfulforindividualswithADHD?
Meditation works to enhance the performance of the prefrontal cortex. This part of the brain is responsible for many cognitive functions that are impacted by ADHD, such as memory, impulse control, decision-making, planning, and completing tasks.
Enhanced focus:
Similar to pranayama (breathwork), when we regularly practice mindfulness by actively concentrating on the here and now, rather than allowing our thoughts to wander, we can steadily improve our abilities to focus.
Theimportanceofaregularpractice:
To fully experience the benefits of yoga for ADHD, studies have shown that consistency is key! Individuals with ADHD should regularly incorporate asana, pranayama and meditation into their daily routines in order to fully feel their benefits. These practices need not be very long. For instance, studies have
Virabhadrasana II (Warrior II Pose)
Paschimottanasana (Seated Forward Bend)
Nadi Shodhana (Alternate Nostril Breathing)
Dirgha Pranayama (3-Part Breath)
Vrksasana (Tree Pose)
Asana (Postures):
Pranayama (Breathwork)
Body Scan Meditations
Loving Kindness Meditations
Celebratingtheuniqueness ofADHD:
Although there are many challenges that come with having ADHD, there are certainly some positives, as well. In light of October being ADHD Awareness month, let’s remember to take some time to celebrate the uniqueness of our friends, family and/or acquaintances with ADHD
Creativity
Individuals with ADHD are often highly creative, as their neurodivergent brains often allow them to think “outside of the box.”
Spontaneity
For individuals who have hyperactiveimpulsive ADHD, their natural tendency to be impulsive means that they are always up for an exciting adventure or last minute, spontaneous plan
Strengths of individuals with ADHD may include:
Hyperfocus
People with ADHD have the ability to focus on tasks for hours on end if they find them enjoyable This can be an excellent asset in the workforce
Resilience
Individuals with ADHD have often dealt with many challenges while navigating through life with their symptoms As a result, they are often able to bounce back more quickly from difficulties than their peers, as they have had more practice with overcoming obstacles.
The ADHD brain
Athleticism
For people with hyperactive-impulsive ADHD, their desire to constantly be on the move allows them to put in the physical training necessary to excel in sports
Ancient Teachings for Modern Day Change
KundaliniYoga&Recovery
By Patty Wildasinn
Kundalini yoga is known as the yoga of awareness, and it is a precise technology of breath and movement in the body, which affects the mind and spirit All forms of yoga tap into a reserve of Kundalini energy within the body, with the intent being energy integration It works to clear, heal, and integrate the practitioner.
Although the practice is precise, it is also very forgiving I am a firm believer that the benefits of yoga are accessible to anyone and everyone You do not need to have prior experience, be flexible, have a certain body type, or possess any particular belief or faith All you need to do is show up! Whether you show up in your living room, a yoga studio, or a gym, you are welcome just as you are right now.
It is true that the whole person, even the shadow side, is welcome in yoga and in the journey of recovery, be it the 12 Steps or other recovery modalities There is, however, a clear correlation between the 12 Step principles and the 8 limbs of yoga. Just the like 12 Steps, the Yoga Sutras, which include the 8 limbs, unfold as a path of suggestions for the practitioner to facilitate self-discovery. The ideals weave together to support the realization of our full human potential and the power to
create a happy and healthy life, free from active addiction. Both recovery principles and yoga philosophy indicate actions for spiritual growth, with an emphasis on community, being of service to others, and daily practice There are no hard, fast rules but instead, suggestions and choices
The point of Kundalini yoga is not the perfection of posture, but rather the experience This practice, although sometimes out of the box and seemingly strange, is the perfect antidote to feeling stuck, anxious, fearful, or depressed because it is all about building a relationship with the intuitive and authentic self
Most of us cannot even begin to identify our full potential, and if we tried, we would probably vastly underestimate ourselves. The idea is that there are no limits
benefits of yoga are accessible to ne and everyone You do not need ave prior experience, be flexible, certain body type, or possess any ular belief or faith. All you need to do is show up!”
Kundalini yoga encompasses the use of asana (postures), pranayama (breathwork), meditation, mantra (repetition of a sound, word, or words) mudra (symbolic gestures/poses, often using the hands), and deep relaxation
I personally find that Kundalini yoga can be accommodating for all levels and abilities. It wakes the body up from the inside out, and it makes you feel good Moving the body through yoga kriyas (cleansing techniques) aids the subconscious in letting go of old ideas, patterns, and experiences. The practice is compassionate in the sense that you start where you are and honor your body
That being stated, the process itself may not always be warm and fuzzy You may love some of the exercises, and others may push your buttons. I do not share this to be disheartening or as a warning, but the reality is, in any area of life, work is required to achieve desired results. The type of work I’m referring to in both yoga and recovery can include honesty, commitment, effort, being present, being intentional, and simply showing up
I’ll let you in on a little secret - 75% of the work is just showing up Once we have shown up, we only need to apply the remaining 25% to get the full benefit Now this 25% may sometimes feel like a warm breeze or a soft caress and other times, it may feel like course grade sandpaper rubbing on the skin.
The grit of sandpaper needed is determined by the project at hand. For instance, in a woodworking project, the piece of lumber starts out raw and possibly bumpy and rough The carpenter would need to begin to tame the unfinished log with a
“To change and release unwanted habits, or create new healthy ones, we need to do something different ”
lower grit sand paper Once the project becomes smoother and more manageable, a higher grit paper may be substituted, increasing the grit slowly, to achieve a seamless polish
People entering the recovery process are typically pretty rough, similar to a newly felled log The practice of yoga and meditation may feel, at times, like harsh, scratchy sandpaper, but as we begin to smooth out our rough edges, the sandpaper feels less gritty too Since recovery is a continual journey, there is no destination; our yoga practice and the refining effect of the sandpaper changes with us, and it adjusts grit to take care of any bumps, bruises, or splinters we may encounter along the way. In this analogy, the sandpaper is the practice of yoga and especially meditation
If there is a posture, mudra, or mantra within your yoga practice that feels a bit like sandpaper, it probably means you need to do it more often I’m not talking about an exercise that causes pain, but one that pokes and provokes in a mental, emotional, or physical way Never push through a posture that causes pain.
Kundalini yoga may include exercises or meditations that are new and different, but they are designed to create positive change. To change and release unwanted habits, or create new healthy ones, we need to do something different. I personally resonated with a Kundalini
practice immediately because I felt like there was something tangible about the yoga and meditation, and it was in total accord with my personal recovery. It helped me to connect with the present moment, calm my mind, and increase emotional stability Learning new things helps to keep our life force strong. The further we move away from our comfort zone, the more we grow Yoga works cohesively within the 12 Step principles to support meaningful change. Remember yoga and addiction recovery are about how you feel and not about how you look
A simple and traditional, feel-good exercise is pelvic rotation It is helpful for physical grounding, and emotionally, it effectively reduces anxiety, insecurity, and feelings of being stuck. This exercise is also good for the liver and digestion, as well as flexibility in the spine Many Kundalini yoga teachers affectionately refer to this exercise as “liver rolls ” Pelvic rotation may be done seated on the floor or in a chair with the hands on the knees as
described below. Or, practitioners can stand with the feet about 18 to 24 inches apart with the hands on the hips
PelvicRotation:
Sit in “Easy Pose” (a comfortable cross-legged , seated position), hold on to the knees and rotate the torso on the pelvis as you move the spine in a big circle
Find your own range of motion, make it slow and gentle if needed, and move with the breath Inhale and exhale with each rotation Move in each direction for equal amounts of time for 1 to 3 minutes This posture opens the flow of energy at the base of the spine.
About the author:
Patty Wildasinn is a Kundalini yoga teacher, author, and recovering person based in the Los Angeles area. She has written two books, Yoga for Addiction Recovery: 8 Limbs, 10 Bodies, 12 Steps and Yogable: A Gentle Approach to Yoga - For Special Populations
By Sarah Millman
Sober Yoga Girl
AroundtheWorld
Now that Alexandra McRobert’s book, Sober Yoga Girl, has been released, it is being read all over the world! Let’s check out some of the places where readers are settling down to read this exceptional memoir!
Photos provided by our international community
Community member Dora Ross started off the Sober Yoga Girl photo shoot Although Dora hails from London, she took a variety of gorgeous photos of the book during her vacation on the Greek island of Kos!
Above and Right: Kimberly McMahon took two beautiful photos of Sober Yoga Girl in Los Angeles, California
Above: Lisa Mangelsdorf’s copy of the book arrived in Minneapolis, Minnesota just in time for her to read a chapter right before bed!
: Chelsea Gourdier is ready to read her copy of Alex McRobert’s new book in Kingston in Ontario, Canada!
Left: This Kindle version of Sober Yoga Girl is resting comfortably in Melissa Moxey’s lap in her new home in New Providence in the Bahamas!
Above: Samantha Wise’s copy of Sober Yoga Girl in Kansas City, Missouri!
Above
Matt Ellis, AKA “Sober Yoga Dad,” with Sober Yoga Girl in London, England!
Right: Gretchen Pascalis enthusiastically displays her copy of Sober Yoga Girl in the French Alps!
Above: Sarah Millman in Elkridge, Maryland decided to do a tree pose to honor the yoga philosophy that Alex shares in her memoir She also took photos of the book itself!
Above: In addition to expressing her enthusiasm to read her friend and yoga teacher’s memoir, Kristen Hutchinson displayed Alex McRobert’s book in her home in Waterdown in Ontario, Canada.
In this photo, Erin Flemming is displaying Sober Yoga Girl in Seattle, Washington!
Claire Cowie, in Niagara in Ontario, Canada took some time to write about Sober Yoga Girl and share a photo of the Kindle version on her tablet
Sober Yoga Girl traveled all the way to Birmingham, Alabama to meet MLPC member Renee Jernigan!
Below: Samantha Ashleigh excitedly shows her copy of Sober Yoga Girl in Daytona Beach, Florida She also shared the following:
“I’m not sure if this girl understands the extent of how much her life and sharing her story has changed my own life for the better I hope this book reaches the hands of other women just like us, and they hear and read what has helped me and others so much over the past few years!
Another perfect example of
how one person can truly impact so many people Keep doing what you ’ re doing, Alex McRobs You are making big waves in this world!”
Sober Girls Yoga AdventuretoIndia
starting each morning with a yoga practice and ending each day with a mindfulness practice such as yin yoga, yoga nidra or a sober circle, receiving a free one-on-one coaching session with Alex, and so much more!
March 9 -19, 2025
By Sarah Williamson
MeetSoberCoachSarah: Dear Sober Coach
Sarah has spent the last 15 years coaching and mentoring people who've struggled with their addictions and mental health, and she knows that choosing to change your relationship with alcohol before you hit rock bottom is a powerful and positive choice to make
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
Dear Sober Coach Sarah,
https://www drinklesslivebetter com mybook to/drinklesslivebetter
https://www instagram com/drinklesslivebetter
https://www facebook com/sarahwilliamsonofficial
I hate to moan but I just cannot hold it in any longer None of my friends understand my choice not to drink, and they don’t support my decision. I feel upset and lonely at the moment, and I don’t know how to get past this feeling.
What do you think, Sarah?
From GH, UK
Dear GH,
Your decision not to drink is a personal one, and it’s reasonable that you ’ re feeling disheartened by your friends’ lack of understanding.
Firstly, it’s important to remember that not everyone will immediately understand or relate to your choice. So often, drinking is seen as the norm, and it can sometimes be hard for others to see beyond their own experiences. They may not fully appreciate the reasons behind your decision Sometimes, people react defensively or with confusion when they encounter something outside of their usual experiences, as it can challenge their own habits or beliefs
Your friends might also be feeling a bit bewildered because they’re unsure how to adapt to the change. Social gatherings often revolve around drinking, and your decision may unintentionally shift the dynamics It’s not uncommon for friends to worry about whether they’ll still be able to include you in their plans or if the absence of drinking will alter the enjoyment of your time together.
That said, communication is key. Sharing your reasons for choosing sobriety, if you feel comfortable doing so, might help them understand your perspective better. You don’t need to justify your decision extensively, but a gentle explanation can provide context and clarity For instance, you might say something like, “I’ve found that not drinking helps me feel healthier and more focused ” I truly believe that we don’t owe anyone any kind of explanation, but sometimes, it is easier if we provide a bit of our reasoning
It’s also worth noting that your friends’ reactions could stem from a place of concern or even insecurity. They may feel that your choice reflects on them or worry that their drinking might be judged. Reassure them that your decision isn’t a commentary on their choices, but rather a personal preference that’s meaningful to you
Moreover, friendships are often tested in times of change, and this situation might be an opportunity to strengthen your relationships through open dialogue and mutual respect. If your friends truly value your companionship, they’ll likely make an effort to understand and adapt, even if it takes a bit of time.
It’s also important to seek support from others who share your lifestyle choices Finding communities or groups where sobriety is embraced can offer a sense of belonging and understanding Sometimes, connecting with people who are in similar situations can provide the encouragement and camaraderie that’s hard to find elsewhere.
Ultimately, it’s crucial to stay true to yourself and your values Your decision to remain sober is valid and valuable, and while it may take time for your friends to fully grasp this, maintaining your own integrity is what matters most.
I hope this helps you!
With love,
Sober Coach Sarah
The MLP’s “Mindful Sweat” Classes
By Sarah Millman
Photos of Alex McRobs
Have you tried the Mindful Life Practice’s “Mindful Sweat” classes yet? As a unique yogabarre fusion, these classes not only offer practitioners with all of the traditional benefits of yoga, but they also allow students to build strength, tone muscles and most importantly, have fun!
As the “Mindful Sweat” class description explains, each class will begin with a “ yogainspired warm-up. ” From there, students “will move into power mode - toning and strengthening the body with functional movement exercises set to upbeat music Depending on the theme, there may be a focus on core, arms, legs, or cardio: with low impact options offered ” The class will then “seamlessly transition into a mindful stretch at the end, followed by savasana You'll leave having strengthened and stretched your body,
and centered your mind.”
When speaking with Alex McRobert about how this unique class was created, she shared the following:
“When I did my Barre training in 2019, I struggled a lot with making my teaching similar to how my teachers led the class. They were former ballerinas, so their choreography felt much more graceful than mine! My teacher kept encouraging me to make it more ‘ me, ’ but I didn’t know exactly how to do this. Shortly after I started teaching, I offered a Barre Yoga ‘ pop up ’ class at my gym. It was popular and got really good feedback, so I transitioned to offering Yoga Barre every week, once a week on Thursdays. Now, I love doing this!”
Did you know that you can access hundreds of on-demand classes - including “Mindful Sweat”--on the Mindful Life app?
A monthly membership to the MLP is only $19.99, and you can even choose the length of class that works best for amount of time that you have available in your schedule!
A seated side bend (pictured left) is one of many ways to warm-up the spine and prepare the body for movement at the beginning of a “Mindful Sweat” class!
For classes where core work is the focus, engaging in side plank (pictured above), with the option to add dynamic arm scoops, is a great way to strengthen the abdominals and shoulders whilst stretching the lower back.
Boat pose (pictured left) with the option to add crunches, is another asana (posture) that works to engage the core muscles!
Seated side bend (Parsva Sukhasana)
Side Plank (Vasisthasana) with Arm Scoops
Boat Pose (Navasana) Crunches
In “Mindful Sweat” classes, there are a variety of exercises and yoga poses, which allow students to use free weights to strengthen and tone. All of these exercises can also be performed without the use of free weights, and you can decide what feels best for you in your body!
DidyouKnow?
Savasana (pictured right) has a myriad of benefits for both mental and physical health? For example, savasana
works to boost our digestive and immune systems
can help to improve our mood by increasing mindfulness
helps to decrease stress and anxiety
can improve the quality of our sleep
Goddess pose (Utkata Konasana) with free weights
Corpse Pose (Savasana)
Words from Mindful Life Practice Members
Here’s what our community members have to say!
“I am so thankful for the excellent training that I received from Alex with the Mindful Life Practice. I feel so well equipped to teach an appropriate and safe class to any student that attends my class along with the knowledge of Yoga philosophy and history ”
-
Darlene Fales Scarborough
“The Yoga Teacher Training ” was an incredible experience. The teaching team was fabulous. There were 4 teachers for the 12 students on the programme, so there was always access to a teacher for any queries or individual practice sessions I loved the fact that students had the opportunity to practice class delivery from early on in the programme, so we became accustomed to teaching prior to our final assessment
Feedback from the teachers was detailed and useful. The teaching of the anatomy and physiology was adequate, and we were advised of which textbooks we should acquire I loved the fact that throughout the teaching, we were trained in a trauma-informed approach, and discussions were led on cultural appropriation. The class had the opportunity to learn about the history and philosophies of yoga, and regular group discussions were had on these subjects
Each day started at 6:30am with 1 hour of meditation and breathwork, followed by a daily 90-minute asana class, and each day ended at 7pm after a 90-minute Yin class. Overall, this was a comprehensive journey into our futures as thoughtful and skilled yoga instructors and provides the perfect base to either remain at this level or expand our knowledge with further training on a 300-hour programme ”
~Carolyn Clark
“Alex is an amazing instructor Kind and patient I not only learned the poses but the philosophy behind them I can’t say enough amazing things about the Mindful Life Practice!”
~Brandi Ezell
UPCOMING EVENTS
“SoberGirlsClub”onSundays
Sign up for the month of October for Sober Girls Club for $40 . Or, it’s free for members of the Mindful Life Practice.
6am PST / 9am EST / 5pm GST / 9pm AWST
October 6th: Anneka Reece
Anneka Reece is an alcohol-free manifestation coach who is a former teacher. She is based in London, England! In this Sober Girls Club, Anneka will present for us on why it’s easier to manifest in sobriety, what the up-level process looks like, and how we can move through difficult things while using our emotions as helpful signposts to get us where we want to go.
October 20th: Peggi Cooney
October 13th: Susie Streelman
Susie is the founder of Zeroproof Experiences, which offers the “Sober in the City” events! Susie was an earlier guest on the Sober Yoga Girl podcast a few years ago In this Sober Girls Club, after the check-in and meditation, Susie will share her sober story.
Peggi Cooney is the author of This Side of Alcohol, and one of the the leaders of Zeroproof Experiences Peggi was a professor of social work and kept it well-hidden that she had struggles with drinking She was a previous guest on the podcast In this Sober Girls Club, Peggi will join us to share her story.
October 27th: End-of-month reflection
At the end of the month, we gather to reflect and set intentions. Join us for this wrap-up of the month on October 27th.
UPCOMING EVENTS PopUpYoga
Free for members of our app. $20 for nonmembers
6am PST / 9am EST / 5pm GST / 9pm AWST
Saturday,
October
5th: New Moon, New Beginnings - Yoga & Ceremony
A new moon occurs when the moon is directly between Earth and the sun. The new moon phase is an introspective time and represents new beginnings as we plant seeds for the future. It's a good time to set intentions for the month ahead, clarify goals, and acknowledge your growth in the previous month!
Join Alex for this special online event open to men and women, sober and not! After a 30 minute yoga flow designed to help you get grounded, we’ll sit together for a 30 minute mantra based meditation practice. We’ll end with a journaling and sharing practice designed to help set intentions for the next lunar phase. This will be a 90 minute practice: a 30 minute yoga practice, a 30 minute meditation, and a 30 minute sharing circle.
Set up with a yoga mat, and bring mala beads with you for the meditation, if you have some. If not, they are not needed! You will also need a journal and a pen.
Saturday,
October
19th: Full Moon Yoga & Ceremony: The Hunter’s Moon
The spiritual meaning of the Hunter’s Moon is focused on Internal Work and SelfReflection It’s a moment where we can look back in history to our ancestors and what they can teach us We can also embrace shadow work
Join Alex for this special event, open to men and women, sober or not. For this session, we will do an asana practice, a japa meditation and then journalling Please bring your mala beads , a red candle, and photos of your ancestors/grandparents/anyone who came before you that is significant in your life
SoberYogaGirl
TheSoberNewYorker:MelissaMcGovern:
I loved recording this episode with Melissa McGovern, the Sober New Yorker. Melissa just hit one year sober this August, and we met on the Sobah Sistahs’ retreat this past April in Bali In this emotional and inspiring episode, Melissa shares about her journey towards sobriety and the people that inspired her along the way
OneDayataTimewithArlinaAllen:
Arlina Allen is an absolute inspiration in the sober world She is a Certified Life & Sober Coach and Hypnotist, as well as the host of the award-winning “The One Day At A Time Recovery Podcast” since 2016. Arlina is the founder of Sober Life School where she works with women to achieve sobriety and create a life they love In this episode, we talk mostly about some of the misconceptions related to AA - why people avoid it, and how they are really missing out on a good thing! I love this episode because I used to be very anti-AA, and Arlina really changed my perspective on a lot of things.
SoberYogaGirl:TheBookwithSarahWilliamson:
In this episode, I sat down with my friend Sarah Williamson, who lives in London, England! Sarah asks me about my new book, Sober Yoga Girl. I share with her about the writing process, the editing process, and some of my fears and hopes around the book release. You can currently purchase the book on Amazon
BingeEating&AyurvedicRecoverywithKyleJasonLeitzke:
I loved recording this episode with Kyle Jason Leitzke! Kyle is a men's group facilitator and ayurvedic coach, and we got connected through a mutual friend when he was planning a retreat to Bali In this episode, we discuss his childhood trauma of the death of his brother, which led to binge-eating patterns as a consequence. We discuss how Ayurveda as a practice came into his life and transformed his ways of thinking and living for the better.
