Mindful Life Magazine Issue 3

Mindful Life

30 Reasons to be Grateful in “No Alcohol November”

Pooja Chiplunkar and Dr. Madison Herman

A Note from Alex

Welcome to Issue 3 of the Mindful Life Magazine! I am so excited to be celebrating our community coming together for the November - December Issue. Sarah has done an incredible job compiling contributions from our community, and I am so grateful for her! It feels amazing to look back at everything our community has achieved in one month.

Something I’ve been thinking a lot about recently is how to deal with those tough moments when someone hurts you, and what yoga philosophy has to say about it

In Yoga Sutra 1.33, Patanjali offers us a really practical way to navigate our emotions when we ’ re dealing with difficult people or situations The sutra talks about how we can cultivate four attitudes: friendliness, compassion, joy, and equanimity. So, when someone ’ s happy, we can feel joy for them When someone ’ s suffering, we can offer compassion When someone ’ s doing something amazing, we celebrate them And when someone ’ s acting from a place of ignorance, we try to meet that with equanimity, or detachment.

But let’s be realistic, when someone hurts us, that last part can feel almost impossible. That’s where Pratipaksha Bhavana comes in It’s a practice that asks us to intentionally cultivate the opposite of whatever emotion is causing us pain or suffering. So if you ’ re feeling angry, resentful, or hurt, instead of letting those feelings take over, you can work on shifting your mindset toward something like compassion, patience, or forgiveness

Now, I know this is way easier said than done When someone hurts me, my first reaction isn’t exactly to sit down and start meditating on compassion, either! But the more I practice this, the more I realize how much power we have in choosing how we respond. We can let hurt and anger grow within us, or we can make a conscious choice to cultivate an emotion that heals rather than harms.

This doesn’t mean we ignore what happened or that we don’t set boundaries. It just means we ’ re choosing not to let that person ’ s actions dictate our own peace We’re saying, “Hey, I see what’s going on, but I’m not going to let it pull me out of my calm ”

Next time you feel hurt or upset by someone, give yourself a moment to pause and ask: what’s the opposite of this feeling? How can I respond in a way that protects my peace? It’s not easy, but it’s one of the most powerful tools yoga gives us to stay grounded

Thanks for being here with us on this journey, and I hope this issue inspires you to keep practicing these teachings in your own life

Sending you all love!

Alex

Mindful Life Magazine

A Note from the Editor

As the winter season approaches, I am mindful of the fact that the holidays are also on their way. Although the holidays can be a joyous time of year for many, as they are filled with time-honored traditions and celebrations, they can also be very difficult for others, as they may bring about feelings of stress, anxiety, loneliness and/or grief.

As someone who can find the holiday season to be challenging, I have started to lean into the strategies that I have learned from the Mindful Life Practice (MLP), which help me to more successfully navigate this time of year

My biggest “ go to,” when it comes to strategies that benefit my mental, emotional and physical health, is to practice yoga by using the on-demand classes, which are available on the Mindful Life app I also really love the meditations that the Mindful Life app has to offer, as I have found that they can serve a myriad of purposes such as helping me to access and feel my emotions, calm my mind and bring me into a state of mindfulness and clarity. Alex has meditations for depressed states, healing your heart, and stress, worry and anxiety– just to name a few!

Self-care practices are also key during this time of year! For me, my mental health toolkit usually involves such activities as walking outdoors in nature, spending time with my pets, journaling, takings bubble baths and spending time with friends and/or community.

This issue of the Mindful Life Magazine has a ton of recommendations for practices that are beneficial for our wellbeing, which can be incorporated during the upcoming holiday season!

We have an article with recipes for healthy, autumnal snacks and mocktails that you can prepare, for example We also have tips on letting go in the Fall and advice on how to stay alcohol-free during the holiday season.

Additionally, the article “7 Reasons to Develop a Gratitude Practice this Fall,” talks about how reflecting on the things in our lives for which we are grateful can benefit our overall health On page 10, you can also find a gratitude calendar with prompts that are centered on the chakras, the 5 senses, the present moment, and practices that we cultivate in the MLP.

During the month of November, the Mindful Life Practice Community (MLPC) will be using this

Above:JennyNorthcott,AlexMcRobert,Kristen HutchinsonandSarahMillman

Mindful Life Magazine

A Note from the editor

gratitude calendar for a daily gratitude challenge! Join the MLPC Whatsapp if you would like to participate and make gratitude a priority!

Happy reading and happy holidays!

With love,

~Sarah

Support the Magazine

We made the Mindful Life Magazine free so that anyone who wants a bit of support with mental health can access it. However, there are expenses to create the magazine It would be very helpful if you were able to sign up for monthly support ($10/month). Please consider signing up to support us if you can at:

Sober

Balancing the Sacral Chakra (Svadhisthana)

Little

TheMindfulLife

Magazine

Editor

Sarah Millman Contributors

Jules Allen

Renee Jernigan

Jess Macklin-Mitchell

Alexandra McRobert

Sarah Millman

Julia Sadler

Bev Webber

Sarah Williamson

Dupe Witherick

7 Reasons to Develop a Gratitude Practice this Fall

By Sarah Millman

During the months of October and November, the practice of gratitude

is often on many individuals’ minds, as loved ones gather together to give thanks for the blessings in their lives

However, did you know that when this tradition of giving thanks is implemented as a more consistent practice, it can provide us with a myriad of physical and mental health benefits?

Let’s take a look at the benefits that can stem from cultivating a daily gratitude practice!

1. Reduced Levels of Depression:

By focusing on the positive aspects of their lives, individuals who are suffering from depression can gradually shift their thoughts away from

stressful events that may have triggered depressive episodes, as well as feelings of sadness and/or hopelessness

Once their moods have been elevated, gratitude practitioners are then better equipped to practice healthy habits, which benefit their heart health, such as exercising, sleeping well and eating nutritious foods!

2. Decreased Anxiety:

When gratitude is combined with mindfulness, these practices can work together to combat feelings of worry, fear

and uneasiness! By concentrating on their blessings in the present moment, rather than dwelling on past mistakes or worrying about future events, individuals are better able to break cycles of negative thinking and rumination.

3. Lowered Levels of Stress:

Taking some time to reflect on the positive aspects of our lives can also decrease the amount of stress that we feel.

Research has shown that practicing gratitude increases the production of dopamine and serotonin in the body: two chemicals that boost our feelings of happiness and enjoyment. Additionally, gratefulness activates the parasympathetic nervous system and helps us enter a state of “rest and digest!”

The positive impacts of feeling happier and more relaxed are numerous, as individuals who feel more at ease have lower blood pressure, better heart health, improved concentration, and enhanced quality of sleep!

4. Higher Self-Esteem:

Research also shows that gratitude can work to improve selfesteem! For one, as you start to become more observant of others’ acts of kindness towards you, you

may start to internalize more feelings of selfworth, as you recognize that you are valuable to the individuals in your life Additionally, focusing on the positive qualities of others reduces the time that we may spend comparing ourselves to them.

When you take the time to tell others that you are grateful for them, you can

5. Better relationships: strengthen your relationships! Telling someone that you appreciate them is an excellent way to let them know that they are important to you and hold a special place in your life!

6. Improved Diet:

By reducing feelings of stress, anxiety and/or depression, gratitude can also work to improve our diets. After all, individuals with improved mental health are less likely to engage in unhealthy practices such as emotional eating. Furthermore, the increased energy that can be generated as a result of such lifestyle changes as improved sleep and increased exercise, make it easier for individuals to plan for and prepare more nutritious meals.

7. Better Sleep:

Studies have shown that when gratitude is practiced consistently,individuals are

also able to fall asleep more quickly, sleep for longer periods of time, and wake up feeling more refreshed! This peaceful slumber is the result of less stress and anxiety, which can often make it difficult to fall asleep with ease.

WaystoEstablishAConsistent GratitudePractice:

There are a lot of ways to foster a regular gratitude practice, and I would like to invite you

to try out any of the following strategies with me during the month of November!:

A Gratitude Jar: Each day, on a small piece of paper, take a moment to jot down something for which you are grateful. Place the piece of paper into a jar -or any container that you have handy! After a month has passed, take some time to re-read what you have written so that you can fully appreciate all of the positive facets of your life!

A Gratitude Walk: Go on a mindful walk! During the walk, put that cell phone away, and fully immerse yourself in the here and the now Express gratitude for any beautiful sights, smells, and sounds that you encounter!

Consider taking some time to connect with Mother Earth by walking barefoot in the grass, and take some time to notice any pleasant sensations on your skin such as the warmth of the sun or the coolness of a soft breeze!

“Thank You” Notes: Consider writing “thank you ” notes to your loved ones to let them know how much you appreciate them Or, even better, tell them that you are grateful for them, in-person!

Mindful Yoga: Take some time to think about the things in your life for which you are grateful during an asana practice (whilst moving through the physical postures of yoga) or a meditation!

A Community “Gratitude Challenge”:

Join the Mindful Life Practice Community (MLPC) during the month of November, as we participate in a 30-Day “Gratitude Challenge!”

Using the “Gratitude Calendar” that is displayed on the following page of the Mindful Life Magazine as a guide, MLPC members will share about the things that they are grateful for in their lives in The Mindful Life Practice Community’s WhatsApp group!

Our gratitude practices will be centered on the following themes:

Additionally, be sure to visit the Mindful Life app to access on-demand yoga classes that Alex McRobert has taught, which center on the topic of gratitude!

Weeks 1 & 2:

Gratitude & the Chakras

Week 3:

Gratitude for the 5 Senses

Week 4:

Gratitude for the Practices that we cultivate in the MLPC Gratitude for the here and now

Alexandra McRobert is SO excited to be coming to Arizona for the Sober City event May 16-18. She will be teaching a “Sadhana for Beginners (Spiritual Practice)” workshop on Sunday morning Tickets will go on sale November 1st, and if you sign up on November 1st, you get $65 off!

November 2024: Gratitude Calendar

Something that you love about your home

A talent and/or a creative ability that you have

A time that you have been able to speak your truth/embrace the authentic you

A source of abundance in your life

Something that you are in the process of letting go or something that you have already released

The ways in which your intuition guides and/or has guided you

Spirituality and/or practices connect you to something larger than yourself

An accomplishment or area of growth that makes you proud

An aspect of your mental health

A peaceful place that you enjoy

An obstacle that you have overcome

An aspect of your physical health

Loved ones (humans or pets!) who enrich your life

Something about yourself that you love

A smell that delights and/or calms you

A beautiful sight (a person, place, or thing)

A favorite color

A delicious food

A beautiful sound A favorite song or a favorite singer/band

A favorite texture

A benefit of alcohol-free living

A self-care practice that you love!

An aspect of nature or the planet Earth

A book or a podcast that you enjoy

Your favorite yoga pose!

Your favorite yoga practices (physical poses, mantra chanting, breathwork and/or meditation)

Something that you love about the Mindful Life Practice Community!

Your favorite memory (thus far) from 2024!

Anything that you are grateful for in the present moment!

What is the “Chakra Model?”

As the first two weeks of our “Gratitude Challenge” involve examining our gratitude through the lens of the Chakras, let’s take a moment to examine the Chakra model! In yoga, the chakras are 7 spinning energy centers, which are located throughout the body Each chakra connects to different aspects of our lives, which are essential for our overall physical and emotional well-being Below, is a short summary of each!:

The Root Chakra (Muladhara): Connects to stability, security and groundedness

The Sacral Chakra (Svadhisthana): Connects to creativity, sexuality, abundance, joy and pleasure

The Solar Plexus Chakra (Manipura): Connects to self-esteem, power and confidence

The Heart Chakra (Anahata): Connects to love, kindness and compassion

The Throat Chakra (Vishuddha): Connects to communication, authenticity and truth

The Third Eye Chakra (Ajna): Connects to intuition, imagination and insight

The Crown Chakra (Sahasrara): Connects to spirituality and our life’s purpose

30 Reasons to be Grateful in “NoAlcohol November”

FromtheMindfulLifePracticeCommunity

Since the Mindful Life Practice is focusing on gratitude this month, we decided to ask our community members to share the reasons why they are grateful for no alcohol in November. Let’s take a look at what they said!:

1 “I'm grateful for my fellow sober travellers because I wouldn't have met many of them if not for my sober living I'm grateful for waking up early each morning with clarity and energy so that I can go for a lovely run outdoors and enjoy many super early sunrises ”

Dora Ross

Dora is based in the UK and joined our London MiniRetreat this year!

2 “I am grateful my toolbox of nervous system pacifiers (yoga, meditation, walking in nature, the Yoga Sutras, and warm baths) , which are being utilized daily - instead of heading to the alcohol to “take the edge off” and then never making it to said toolbox!”

~ Celeste Cosgrove

Celeste is a member of our community and joins our Sunday meetings! She will be joining our May 2025 Bali Retreat, too!

3. “Being more present with my children and setting a better example for a healthy life. I spent way too many days hungover and not able to cook food, play with them or care for them because I couldn’t get up off the couch or out of my bed For almost three years now, they haven't seen that side of me, and I'm so grateful for it ”

Stacy John

4 “For me, November is a time of thanks giving I am grateful that I am now present for all of it True connection can only happen sans alcohol ”

~Peggi Cooney

Peggi Cooney is the author of This Side of Alcohol. Alex and Peggi have been friends online for many years. She is one of the co-leaders of the community, Zeroproof Experiences.

5 “I'm grateful for clear headed mornings - I love my peaceful sunrises ”

~Leanne Golding

Leanne is one of our oldest members of The Mindful Life Practice!

Top Image: 200 Hour YTT Group in Bali 2023

Bottom Image: Alex with MLPC member Leanne Golding

6. “I’m grateful for the space that sobriety has given me. Want to get up early in the morning to workout? Check Want to make brunch plans with my family? Check I make plans, and I go Crazy concept!

I used to have to plan all of my activities around hangovers Now I have so much space and freedom to go with the flow of life Oh, and I just realized I’m 10 months sober today Wow!”

Alaysha Mahmutoglu

8 “I’m grateful for being able to go on adventures and move my body without being hungover!”

~Samantha Ashleigh

Sam did our Sober Curious Yoga Teacher Training in 2021. She also attended our Mexico Manifestation Retreat in 2023.

10 “I am grateful for the capacity to show up authentically, to speak from my heart and to be able to support other women in finding their spark in sobriety!”

~Taylor Kirsten Jones

12 “I am grateful for amazing sleeps and early morning coffee before anyone in the house wakes up ”

Jenny Northcott

Jenny joined our online 200 Hour Yoga Teacher Training in 2023! She lives in Barrie, Ontario

7. “I’m grateful for being more in tune with my intuition, actually believing that I am my own best friend and that I will take care of myself, and having better gut health Gut health affects every system in the body, and good gut health results in better physical and mental health all the way around ”

Renee Jernigan

Renee has been part of our community for a long time and has done many of our online programs.

9 “I am choosing to go 100% AF for the first time at a fancy all-inclusive resort in Mexico for Thanksgiving!”

~Shanna Toft

Shanna completed her Sober Curious YTT online in 2022.

11 “I’m grateful for the clarity, healing and improvement in all of my relationships!

You’ve gotta love your liver to truly LIVE!”

~Melissa Batson

13. ”Sunday mornings without a hangover!”

Kara Lynn

Kara was part of our 30 & 60 Day Sober Curious Yoga Challenge in January of 2022. She is now a student in the Yoga Sutra Study!

Pictured: The May 2023 200 Hour Yoga Teacher Training Students in Bali!

14

“I’m always grateful for that baseline level of inner peace and wellbeing in my sobriety Even if I’m having a rough moment or day, it passes, and I bounce back quickly It’s like an innate resilience instead of a downward spiral I’m always very grateful for all the small things: a beautiful day whatever the season; a perfect cup of tea; a good meal; or chilling out and watching Real Housewives, guilt free, whilst the kids are at school!!! I have this inner confidence when I’m sober, that it’s ok I’m ok Everything is going to be all right And it’s all because I chose myself and my inner peace And that’s priceless ”

Rachel Brady

Rachel is one of our longest-standing members She participated in her Yoga Teacher Training online in 2022 She also joined our Mexico Retreat in 2023, and she is coming to Bali for the asana adjustments and assists training this fall!

15 “There’s a long list of gratitudes Yet for this moment in time, I would like to share that I am grateful to be on this 2-day long layover in Vegas, fully content to hang out with a copy of AARP magazine, a Mango Madness Smoothie and a Go Go Green juice with a protein booster

There is no booze required nor desired to chill and purely enjoy my solo time No need for a ‘what happens in Vegas stays in Vegas,’ and there have been a few! Not this time baby! I’ve had reflective thoughts (the bad and the good), but no thought to pick up a drink Day 132 and going ”

~Kimberly McMahon

Kimberly has been part of our community for many years She has participated in Sober Challenges and joined our 2022 Mexico Retreat!

16 “Living alcohol free for the past two years has wildly exceeded my expectations I expected to experience more stability, less stress, and a greater sense of well-being What I found is that those qualities merely scratch the surface of the fulfillment that comes with living fully awake and fully open to the full range of life’s experiences. I have found that living alcohol free opens the door to a clarity that is only possible when we let go of reliance on a mood altering substance. I continue to be amazed and so grateful for the unexpected sense of connection with others and a deep sense of peace that anchors me through the stress of daily life and waves of uncomfortable emotions.”

Jane Ballard

Jane was an online YTT student!

Pictured Above: In 2021, we used to do Sober Yacht Cruises in Abu Dhabi, when Alex used to live in the UAE. These are our Middle East community members getting together at one of these events!

17 “Without alcohol, I have better sleep and more consistent eating habits These practices have both made it easier and more enjoyable to be active- helping me to feel happier and healthier, physically and mentally

more energy to play with my kids in the evening -without feeling lethargic or half present after a few drinks

Resilience that comes from having to face and find a way through challenging situations with honesty and integrity- instead of trying to block them out with alcohol and hope that they somehow go away (they don’t!)

Now, I have found ways to balance myself after a difficult day, such as using yoga, meditation or journaling to process my thoughts, emotions and physical tension Plus, these new ways of processing often lead to insights that were never found when attempting to drink my problems away! I can also enjoy activities on weekends instead of suffering through them with a hangover Being alcohol free has helped me to understand what is important in my life and choose to spend time on the things that bring joy or growth - instead of always making plans around drinking!”

~Julia Sadler

Julia Sadler was part of our online yoga teacher training in 2022! Julia is from the UK but currently lives in the UAE She has also joined on many of our UAE Retreats!

18. ’I’m forever grateful for my sobriety and to not to be a slave to my cravings. I’m grateful for my health. I’m grateful for every genuine experience I’ve had in the last two years, and the joy and vitality I experience every morning.“

Juliet Rogers

Juliet was a student on the Bali Yoga Teacher Training in 2024.

19 “I’m grateful for everything sobriety has given me! I’m living my dream life now, and I wouldn’t have been able to do it without being sober ”

Melissa Moxey

Melissa was a student in our online yoga teacher training in 2023! She is currently part of our Yoga Sutra Study online

Pictured Below: Mexico retreat guests in Todos Santos, Mexico in 2023.

20 “So grateful to have found a community that accepts everyone as they are Unconditional love in its true form ”

22 “I am grateful for increased self awareness and confidence ”

Lauren Brasfield

Lauren Brasfield came to Bali with Jane Ballard’s retreat in 2024. She loved Bali so much that she also came back for her 200 Hour Yoga Teacher Training in July of 2024.

24

Lisa Mangelsdorf

Lisa has been part of our community for years! She joined our Sober Curious Challenge online in 2022. Since then, she did the Mexico Retreat, and she visited Bali twice - once with a custom retreat and once to participate in the 200 Hour YTT group in May 2023!

21 “Sobriety has given me the mental clarity that was absent from my life for a long time, and it's returned my belief in myself and my ability to achieve my goals ”

Carolyn Clark

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!

23 “I am grateful for the clear headed mornings, being able to experience the world in colour and with curiousity, as well as being able to engage in deeper connections with friends and family.”

~Kristen Hutchinson

Kristen has been a part of our community for years and has done many of our online programs!

“I would have to say I’m the most grateful for having my life back in sobriety! I have such great clarity, sober friends, and community I also have great appreciation and love for sunrises and sunsets Traveling sober, I definitely get more done and make memories of a lifetime that I will remember ”

Hollie Ross

Hollie was a student on the Yoga Teacher Training in July 2024

25. “My more balanced outlook on life thanks to not drinking anymore!”

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!

26. “I am eternally grateful for waking up without a hangover. Clear and calm mornings never get old!”

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!

HollieRossataKirtan sessioninBali

27 “I’m grateful to be alcohol free because the clarity connects me to my intuition, including in vivid dreams This is especially important in early November, when the veil between realms is at its thinnest If you don’t know what I’m talking about, watch the Disney film Coco!”

Gretchen Pascalis

Gretchen has been part of the Mindful Life Practice Community for years! She taught for our platform, did the Sober Curious YTT, and came to Bali for the Sober Girls Yoga Retreat in May of 2024 Originally from the United States, Gretchen lives in France

29. “Some of the things that fill my heart and make me feel truly grateful in my sobriety include simply being present and actually saying the weird ‘uncomfy’ things. Also, showing up and doing the awkward things that you didn’t think you could -while laughing at yourself and having fun through it all

Sobriety is hugging your heart and others’ with an honest smile and the realization that you CAN do ALL the things It’s pretty amazing ”

Jill Marshall

Jill joined three of our retreats this year: the India Retreat, the Sober Girls Yoga Bali Retreat, and her YTT in Bali!

28 I’m so grateful to have the opportunity to truly attempt to live life rather than just exist for my 4th quarter To appreciate the beauty and wonder of the world To be honest, reliable, soulful and loving to my family and to whomever I come across I’m most grateful for the support people willingly offer My heart is more peaceful and soft It’s truly a miracle ”

Melody Jouse

Melody came to Bali for the Sobah Sistahs retreat in 2024 and enjoyed it so much that she came back for the 200 Hour YTT in July of 2024 with the Mindful Life Practice

30 “In my choice to remove alcohol from my life, I have found gratitude in things like scenery on walks and drives, not having hangovers, and having control over myself, my choices and my surroundings I am grateful for adventures where I explore new places (instead of pub-hopping), as well as never having to wake up with dread about what I did or said ”

Claire Cowie

Claire is a current Yoga Teacher Training student online

Wise Monkey Way & Sober Yoga Girl Bali Retreat 2025

Practice yoga with Alex daily

The Wisdom of Autumn: Letting Go Through YogaOnandOfftheMat

By Jess Macklin-Mitchell

As the lush greens and vibrant colors of summer give way to the darker reds, oranges, and yellows of autumn, and the leaves start to fall to the ground, nature reminds us of the beautiful and necessary process of letting go. During this season, as nature prepares for winter by shedding what is no longer needed, it invites us to do the same to release what no longer serves us. The act of letting go isn’t just a seasonal transformation, but also a powerful lesson, which is mirrored in yoga, both on and off the mat

Letting go in yoga can take many forms: relinquishing control, easing tension in the body, or

quieting the mind Just as autumn represents transition, yoga offers an opportunity to move through old thought patterns, physical limitations, and emotional challenges with more ease, acceptance, and grace By observing nature’s cycles, we can draw parallels with the changing seasons and our own need to release, renew, and grow. Yoga can then become a powerful tool in this process of both letting go and embracing change.

Throughout this article, we will explore how letting go through yoga and the rhythms of nature are deeply interconnected, and we will use autumn as a source of inspiration for our practice.

OntheMat:

When we come to our yoga practice, we can engage with the theme of letting go in

multiple ways: physically, mentally, spiritually and emotionally Certain postures help facilitate this process, calming the mind and encouraging release.

Asana (Postures): Poses like savasana (Corpse Pose),

uttanasana (Standing Forward Fold), or balasana (Child's Pose) invite relaxation and surrender They support the body in activating the "rest and digest" mode by engaging the parasympathetic nervous system. Simply spending time on your mat and moving slowly through these restorative postures, can support the physical act of release If you’d like a full yoga flow, you can explore the “Letting Go” classes that are available on the Mindful Life app.

can also strengthen your capacity for acceptance and serenity in the midst of life's challenges.

Pranayama (Breathwork): Another aspect of yoga is pranayama, or breath control, and

Additionally, certain asanas (poses) may challenge both the body and mind in ways that encourage us to release deeper layers of resistance. Instead of activating relaxation for us, these poses may bring about comparison, unrealistic expectations, self-imposed limitations or the drive to force the pose. This mental noise (citta vritti), can be calmed by focusing on the breath and embracing a more playful acceptance of where our body is on any given day. This concept can be viewed as part of aparigraha, which translates to “ non attachment” or "non grasping.” Aparigraha is one of the yama(s), or moral codes that govern “right” living, and it prompts us to let go of both physical and non-physical burdens Through the process of noticing the chatter of the mind and choosing to accept it and then let it go, you can nurture space for deeper freedom and peace. You the breath itself can be a vital tool in letting go. With each mindful breath, we have the power to slow our heart rate, soothe the body, and calm the mind. Every exhale offers an opportunity to release anxiety, stress, and mental clutter Deep, steady breathing helps shift our nervous system from a state of stress (sympathetic) to a state of calm (parasympathetic) Like the wind carrying leaves away, our breath can support us by allowing us to exhale what no longer serves us.

Take a moment now to close your eyes and breathe in deeply through your nose Slowly exhale, releasing through your mouth Repeat this practice 5 times, and then see if you feel any subtle shifts in your state of being. If you don’t notice a change right away, know that that is okay too. After all, remember that we are also letting go of attachments to any expected outcomes!

OfftheMat:

The theme of letting go extends far beyond the yoga mat and touches every

part of our lives. Just as yoga helps us to release physical tension on the mat, it also supports us in letting go of tension in our lives off the mat Yoga teaches us to release unrealistic expectations in life, relinquish control, and give up attachments to relationships, emotional baggage, and past experiences. Our yoga practice can help us understand our role within the larger ecosystem of life while gently informing us as to when it’s time to let go

Equanimity (Mental and Emotional Calmness and Balance): As we work to release

what no longer serves us, it can be helpful to cultivate equanimity, or upeksanam Through upeksanam, we are able to fully experience our emotions while letting go of the urge to react

This practice can be utilized on the mat by mindfully observing any sensations that we experience and allowing discomfort to be present without resistance. Off the mat, we can employ equanimity by choosing not to allow ourselves to be thrown off balance by the people, situations and experiences that would otherwise disturb our peace - in other words, we let it go. Practicing meditation, mindfulness and breathing techniques can support us in achieving this more balanced approach to life

Of course, letting go isn’t always simple At times, it may be as easy as taking a deep breath and releasing a minor frustration. But more often, letting go can be incredibly challengingparticularly when it involves releasing relationships or emotional patterns that no longer serve us. Yet, when viewed through the lens of nature’s cycles, it becomes clear that while releasing may be painful in the moment, it is part of a larger process of hibernation and regrowth This cyclical perspective allows us to use yoga to cultivate acceptance and mindfulness, and it helps us to remain present while letting go of future anxieties, past traumas, and self-judgments.

Mindfulness and Meditation: meditation are invaluable tools in this process By closing your eyes, focusing on your breath, and visualizing the act of releasing, you can begin to harness the power of this practice. You can also find Mindfulness and guided “Letting Go” meditations on the Mindful Life app.

Journaling: Another helpful method for letting go is journaling. Writing allows us

to tap into the subconscious and release emotions, thoughts, or beliefs that may be stuck For an added symbolic act of release, you can burn, tear up, or discard your journal entry afterward. Here are some of my favorite journal prompts for letting go (some are stand alone and others go together):

When you close your eyes and breathe deeply, are there any thoughts, feelings or upsets that you are holding onto?

By holding onto them, how are you making yourself feel?

How would you prefer to feel?

What would support you in releasing these thoughts, feelings or upsets?

Are you able to I release them now? If you can't let go of them right now, can you schedule a time to do so?

If you were living your ideal life, what would you be doing? How would you behave? How would you spend your time? What would matter most to you?

Reflecting on the above, what aspects of this ideal life are you already living? How are you behaving, and how are you demonstrating that these things are important to you?

What aspects are missing from your life? How are you not behaving? How are you showing that certain things are not as important as they should be?

How do your answers make you feel?

What are you no longer willing to tolerate or carry forward in your life?

These prompts can guide you toward greater alignment with your true desires and help you identify what is beneficial and what needs to be released. Journaling can be a powerful practice for clarifying your intentions and letting go of what no longer serves you

Autumn is an ideal time to shed the old and prepare for the introspective winter months ahead. It’s a season for reflection, inner work, and preparation for new beginnings. By aligning your yoga practice with the rhythms of autumn, you can deepen your connection to both your inner self and the natural world So, how will you incorporate the art of letting go into your yoga practice this autumn?

AboutJess:

Jess is a yoga teacher and wellbeing coach with a deep passion for nature. She has worked with children, young people, and adults in various settings, including outdoor environments like forests. Jess believes strongly in the healing power of the natural world, and she is dedicated to helping others connect more deeply with themselves, spread love, and build meaningful relationships.

Initially, Jess discovered yoga as a form of exercise, but she quickly realised its profound impact on her mental health and emotional well-being Her journey as a yoga instructor began with her first teacher training at the MLP, where she embraced a more yogic way of living by incorporating the principles of yoga into all aspects of her life and work

Amazing Autumnal Mocktails & Desserts!

By Renee Jernigan

Are you looking for delicious and festive snacks and mocktails for this fall season? Try making these energizing snacks and one (or both) of these refreshing mocktails! They'll add a special touch to your fall/holiday menu!

Pumpkin Spice Peanut Butter Bliss Balls

Bliss balls are a go-to in my house, and I make a different recipe almost every week!

Ingredients:

1 cup almond flour

1/2 cup chopped pecans

1/3 cup pumpkin puree

1/4 cup unsweetened, shredded coconut

1/4 cup nature peanut butter

3 Tbsp honey or maple syrup

1 tsp pumpkin pie spice

Preparation: 10 Minutes

Instructions:

Mix all ingredients together in a medium mixing bowl.

Use your hands to form balls (make sure you wet your hands a little first)!

Store in an airtight container in the refrigerator for up to a week.

Servings:

Makes 16 bliss balls

Autumn Spiced Mocktail

This Autumn Spiced Mocktail tastes like fall and has the bonus of making your kitchen smell amazing! 2 servings 15 minutes

Steps to Prepare this Delightful Drink:

1 Add cranberry juice, orange juice, apple slices, clove, cinnamon stick, and ginger to a small saucepan.

2. Simmer the mixture over low heat for 1 hour, allowing the flavors to meld

3 After simmering, strain the liquid into a glass and chill the mocktail in the refrigerator for at least 30 minutes

4 When ready to serve, add ice and a splash of club soda

5 Garnish with an orange slice and a sprig of rosemary!

Ingredients:

8 oz cranberry juice

2 oz orange juice

1/2 green apple, sliced

1 whole clove

1 cinnamon stick

1 slice of fresh ginger, about 1/4 inch thick

Club soda

Orange slice and rosemary sprig for garnish

ProTip:

For an extra burst of flavor, add a splash of apple cider before serving!

I am still securing the venue & logistical details for this one, but I would love for you to register your interest by visiting: https://stan.store/alexmcrobs

Chai Tea Cooler

Chai Tea Coolers are perfect for a smooth & creamy mocktail option!

Ingredients:

1/2 cup brewed chai tea (chilled)

1/4 cup coconut milk

1 Tbsp honey

1 Cinnamon stick and 1 star anise (I used whole cloves instead) for garnish

Steps to brew this delicious Fall beverage:

Brew chai tea and let it cool.

In a glass, mix the chilled chai tea, coconut milk, and honey.

Add ice and stir well.

Garnish with star anise (or cloves) and a cinnamon stick.

Ingredients: Instructions: Dessert Hummus

1 can of chickpeas, drained and rinsed

1/4 cup cashew butter (or other nut butter)

1/4 cup maple syrup

2 Tbsp brown sugar

2 Tbsp non-dairy milk of your choice (I used coconut milk)

1 tsp cinnamon

Hummus for dessert? Yes, please! This might sound a little strange, but it's surprisingly delicious and very versatile!

Place all ingredients in a food processor and blend until smooth (about 1 minute).

Serve with green apples, bananas, strawberries, pretzels, or graham crackers. You can even use it to top pancakes, rice cakes, or French toast. Almost any sweet or savory combination will be great!

Store in an airtight container for 57 days in the refrigerator or freezer for up to 3 months.

Teacher Interview Pooja Chiplunkar

By Sarah Millman

Meet Pooja! Pooja first began teaching online classes for the Mindful Life Practice back in 2020! In April of 2024, she also worked as one of the in-person teaching assistants for the MLP’s 200 Hour Yoga Teacher Training in Bali! I decided to interview Pooja to find a little bit more about her experiences with yoga, teaching and spirituality!

Tell us a little bit about yourself!:

My name is Pooja, and I currently call Pune, Bharat (India), my home My journey has taken me across the globe I spent my childhood in East Africa and since that time, I have lived in Bharat, Mauritius, the UAE, and Canada. After spending three transformative years in Toronto, I felt a profound call to return to my roots and reconnect with my heritage.

I am a passionate Yoga and Pilates instructor, as well as a Sound Bath Practitioner. Additionally, I am proud to be associated with Maitribodh Parivaar, a socio-spiritual organization based in Karjat, India, where I dedicate my time to volunteering and service

My unique blend of experiences has shaped my approach to both wellness and spirituality.

Why is yoga important to you? What experiences have you had in your life as a result of your connection to yoga?

My journey with yoga began in childhood, where I first started practicing asanas (the physical postures of yoga) At that young age, I didn’t fully grasp the significance of the practice, or the importance of the daily practices that my mother taught me, but I now recognize how those early experiences planted the seeds for my spiritual growth. Simple rituals like offering water to the Sun each morning, chanting mantras, and praying to the Divine became the foundation of my practice.

During my teenage years, I eagerly participated in yoga classes every summer when I returned to Pune It was during this time that my passion deepened, leading me to pursue my Yoga Teacher Training in

Mysore in 2019. Since then, I have felt a strong calling to share yoga with others, guiding them on their own paths. What experiences have you had with the Mindful Life Practice?

My connection with the Mindful Life Practice Community (MLPC) began in Abu Dhabi in 2020 when I first met Alex Teaching online classes for the MLPC was a wonderful experience, and I instantly felt at home within the community Alex’s vision and dedication to yoga have always inspired me, and I believe our shared values have fostered a fruitful collaboration over the years.

Recently, I had the incredible opportunity to assist in the Yoga Teacher Training in Bali alongside Alex. This experience was nothing short of transformative, allowing me to teach and learn in a breathtaking environment. My time with the MLPC has been overwhelmingly positive, and I am deeply grateful to be part of a platform that

What was it like teaching during the 200 Hour YTT in Bali?

not only shares yoga but also promotes a lifestyle of personal growth and selfdiscovery. Teaching during the 200-Hour YTT in Bali was nothing short of a dream come true! The venue, nestled amidst lush rice fields, provided a beautiful backdrop that enhanced the entire experience Having everyone students and teachers stay onsite throughout the course, created a unique atmosphere This immersive environment allowed us to cultivate our collective energy without interruptions, fostering deep connections and a strong

seamless and truly beautiful It was inspiring to witness the participants’ growth and transformation over the course

Just recently, I ran into one of the graduates in Toronto, and I was thrilled to hear that she’s now teaching at a studio! Knowing that the YTT in Bali empowered others to share yoga with even more people

is a testament to the training’s impact. I feel incredibly grateful to have been part of such a meaningful journey.

My time with the MLPC has been overwhelmingly positive, and I am deeply grateful to be part of a platform that not only shares yoga but also promotes a lifestyle of personal growth and self-discovery.

Why have you made the choice to be alcohol free?

Living an alcohol-free lifestyle is a matter of responsibility for me. I view this body as a precious gift, and my study of yoga has deepened my understanding of how our physical form serves as a vehicle for our experiences and growth in this lifetime It’s my responsibility to honor and care for this gift, ensuring that I can fully engage in my journey.

Consuming alcohol does not align with my commitment to spiritual growth. Research shows the negative impact of alcohol at a cellular level and its detrimental effects on our brain function. Through yoga, we cultivate shakti, aiming to elevate our consciousness and raise our vibrations. Alcohol consumption does the opposite, diminishing the very energy we seek to enhance

As I explored the essence of yoga more deeply, it became clear to me that alcohol had no place in my life.

Choosing to live alcohol free is a conscious decision that supports my goal of embracing a sattvic lifestyle one rooted in purity and clarity. This choice allows me to fully engage in my spiritual practices and share that energy with others.

you say to others who might ng participating in a Yoga ning Program?

If you ’ re considering participating in a Yoga Teacher Training Program, I encourage you to approach it with an open mind and heart

Many people hesitate to explore yoga due to preconceived notions about spirituality or the deeper aspects of the practice While yoga is indeed a spiritual journey, its teachings are universal and accessible to everyone, regardless of nationality, beliefs, or background.

Yoga provides a rich toolkit for personal transformation, as it helps each individual become the best version of himself/herself. As my guide and Divine Friend, Maitreya Dadashreeji, beautifully puts it, "Being Spiritual is Being Natural."

Embrace this journey for yourself to

Choosing to live alcohol free is a conscious decision that supports my goal of embracing a sattvic lifestyle one rooted in purity and clarity. This choice allows me to fully engage in my spiritual practices and share that energy with others.

deepen your understanding of life and yourself, and to foster personal growth

Remember, we can only share what we have genuinely experienced. Yoga Teacher Trainings not only equip you with knowledge, but also offer the invaluable opportunity to put what you ’ ve learned into practice.

Engage deeply with the teachings, reflect on them, and implement them in your own life. This is a key lesson I’ve learned from my guide, and it has significantly enriched my journey as an instructor

Ultimately, I say: do it! The experience can be life-transforming, and our world needs more individuals who embody the peace, joy, and connection that yoga facilitates Embrace the journey you won’t regret it!

Sober Groups in Bali

In September, Rory Kinsella and Alex McRobert hosted the Wise Monkey Way retreat in Ubud The retreat focused on how both Vedic Meditation and yoga can be used as powerful tools to help individuals who want to quit drinking or moderate their alcohol intake

In October, Alex also worked with Carolyn Clark during the “Discovery in Recovery” retreat Carolyn shared the following about the experience: “From the opening ceremony on Day 1, through daily sharing circles, reiki, massages, a water healing ceremony, a sound bath, an amazing breathwork session with Mishie Hoops, daily yoga with my great friend Alex McRobs, and a visit by my tattoo artist friend, Lelong, to our retreat centre -among many other phenomenal experiences -this week has blown my mind This group of women bonded in an extraordinary way, and I was so honoured to be part of this sisterhood ”

The “Discovery in Recovery” Retreat Guests Carolyn Clark and Alex McRobs

Photos from the Wise Monkey Way Retreat

Alex also taught yoga during the Sobriety Sisterhood retreat in Amed, Bali this October Here is what Ellen Woods, the founder of Sobriety Sisterhood, had to say about this amazing experience:

“The Sobriety Sisterhood retreat is in its third year here in Bali, and we are continuing to create a nurturing environment of wellbeing for women who are choosing to live alcohol free. We come together to share our experiences, as well as to build our sober toolkits with yoga (with Alex), activities, and sharing circles There is huge growth for women who, for the most part, are traveling alone to a far-off destination to participate in this experience They are really able to see the power of stepping out of their comfort zones and choosing themselves over their old self-sabotaging relationships with alcohol

This year, it has been a delight to be in the Life in Amed boutique hotel, and we also have the fantastic Mandy Manners to help facilitate our sharing circles and share her expertise with the group It is my hope that the women who participate in this retreat will leave Bali with knowledge about the tools and daily rituals that work well for them in supporting their ongoing sobriety journeys They can then bring those tools into their every day lives.”

With this 50 Hour Module, which is part of the 300 Hour Advanced YTT, you can feel confident giving adjustments and assists to your students in all pose categories!

this past year!

My Amazing Experience in Ubud with Rory Kinsella and Sober Yoga Girl, Alex McRobert

By Bev Webber

My name is Bev, and I have been alcohol free for nearly two and a half years I joined Rory Kinsella’s Wise Monkey Way group in January of 2022, as I wanted to moderate my wine intake Soon, however, I realised that I couldn’t moderate. Through such practices as meditating two times per day, listening to podcasts, reading quit lit books, exercising, eating healthy food, practicing yoga, and connecting regularly with my Wise Monkey group, I am very grateful to say that I remain free from alcohol

This September, I decided to travel to Bali to participate in a meditation and yoga retreat with Rory Kinsella and Alex McRobert. Flying to Ubud was very exciting for me, but it was also way out of my comfort zone! I was the only retreat guest from New Zealand, and I hadn’t met the participants before --other than four ladies that I knew from Zoom Page 32

meetings Nevertheless, we very quickly became a close-knit team, as we shared our stories and life experiences with one another I came away with many new best friends forever (BFFs)!

We enjoyed many amazing experiences during the week For me, the highlights were Alex’s daily yoga classes, twice daily meditations with Rory, Kirtan sessions, a mala beads workshop, a village outing, and lunch I also loved receiving regular massages and participating in the closing ceremony, as well as dancing

Twenty-four hours before I left New Zealand to fly to Bali, I had learned that Alex had just released her book Sober Yoga Girl. So, I downloaded the book onto my husband’s Kindle to read on the plane ride over! I binge-read it, and afterwards, meeting Alex in person was overwhelming and amazing! I have so much love and respect for her, and I’m in awe of what she has achieved in her young life already! I am her No. 1 Fan in New Zealand!

I‘m so excited to continue to read the beautiful Mindful Life Magazine and listen to Alex’s Sober Yoga Girl podcasts!

With Gratitude and Love,

Bev

Pictured Above (left to right): Alexandra McRobert, Bev Webber and Rory Kinsella in Ubud, Bali

Balancingthe SacralChakra (Svadhisthana)

ByJuliaSadler

TheSacralChakra(Svadhisthana)

Symbol: Six petalled lotus

Element: Water

Colour: Orange

The sacral chakra is the second of the 7 chakras, and it is said to be located around 2 inches below the navel

The Sanskrit name “Svadisthana” can be interpreted as “the dwelling place of the self ” It is associated with creativity, joy, passion, sexuality, emotional intelligence, and the ability to relate to the self and others

When this chakra is in balance

our emotions can flow freely, and we are able to connect with our needs and desires. We can also experience joy, playfulness, creativity, confidence, personal expansion and healthy relationships Moreover, we can feel accepting of change and transformation in life through the practice of non-attachment (aparigraha).

When this chakra is out of balance, we may...

feel emotionally unstable and struggle with mood swings, irritability, and oversensitivity. We may also feel numb and disconnected or overly emotional These strong emotions might manifest as anxiety or depression. We might also struggle with feelings of guilt and shame about things that have happened in the past.

Those of us with an imbalanced sacral chakra may also have difficulties with finances, such as over-spending or feeling guilt at the thought of “treating” ourselves. We may feel a block in our creativity and ability to experience joy Interest and enjoyment of sensual experiences may also be out of balance – possibly manifesting as over-indulgence, or lack of interest/ low libido We may struggle to balance relationshipsmaybe feeling an over-dependency on others

Here are some ideas that you can try to help bring balance to the sacral chakra: Water: 1 As water is the element that is related to this chakra, you might consider fostering

more connections to water by taking a relaxing bath with essential oils such as bergamot or neroli, or by swimming- especially If you can do this in a natural place such as a lake or the ocean And don’t forget to drink plenty of watermaybe with some orange slices!

2.Creativity:

Let your creative side loose!

Find self-expression in a way that feels joyful This creativity could be expressed through painting, drawing, singing, baking, gardening, playing music, or whatever feels good for you! As both neuroscience and somatics indicate that we often store emotions, stress and trauma in our hips, consider dancing, as movement can help to release any trapped energy in the hip area!

Find small ways to bring enjoyment and vibrancy to your every day tasks! For example, consider lighting candles or listening to music!

3.Breathwork: Consider trying Ujjayi, or

Ocean breath!

For this breathwork practice, inhale through the nose Next, exhale through the nose with the mouth closed and the throat slightly restricted to create a gentle “ ocean ” sound on the exhale This practice may foster feelings of calmness and connection.

4.Meditation: Try implementing any of

following meditation practices:

Chanting –“Vam” is the seed mantra (sound) of the sacral chakra, and its 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!

4.Meditation(Continued):

Visualisation – Sitting comfortably and closing the eyes or settling the gaze, visualise the colour orange, or imagine an orange light starting as a ball in the area below the navelglowing and radiating throughout the body and allowing your inner creativity and passion to shine

Guided meditation– You can try the mindful meditation for the Sacral Chakra on the Mindful Life app!

5.

Yoga: Choose hip-opening poses, which can help to release tension held in this area.

Some asana (postures) that open the hips include Goddess (Utkata Konasana), Happy Baby (Ananda Balasana), and the poses that are pictured below:

5.Yoga(Continued): Additionally, try the “Letting Go” series on the Mindful Life app for some hip-opening flows!

6.Journaling:Writing can help to clarify feelings and set or reaffirm intentions. Below are some prompts that you can try for inspiration:

In what ways do I express my creativity? How can I incorporate more creativity into my life?

What am I passionate about in life? How can I express that passion?

7.Scents:Try Jasmine, Neroli, Bergamot, and Geranium

8.Stones: You might acquire Carnelian, Citrine, Orange Calcite and Tiger’s Eye

9.Foods: Eat orange foods such as oranges, apricots, peaches, mangos, carrots, squash, and seasonal pumpkins!

10.Affirmations: Find an affirmation that resonates with you. You can write it down in a visible place or a journal, or repeat it to yourself during your yoga practice I invite joy into my life I allow my creativity to flow freely It is safe to express my desires

SacralChakraAffirmations:

The MLP Merch Shop sells a Sacral Chakra-themed, “Release” shirt! You can also get a Mindful Life Practice water bottle to drink your water with orange slices in style!

Mindful Life

Community Interview

Dr. Madison Herman

By Sarah Millman

Meet Madi! Currently a resident of Columbia, Maryland, Dr. Madison Herman is a physical therapist and pelvic floor specialist, who works tirelessly to support her patients! Motivated by her desire to help individuals recover after injuries and cognizant of the mind-body connection and how it can impact her patients’ overall wellbeing, Madi uses a holistic approach in her work

I decided to interview Madi to find out a little bit more about her background in physical therapy and the knowledge that she has about physical, mental and emotional health as a result Here’s what she said

Pictured: Dr. Madison Herman and her dog, Bear. Photo Credit: Samantha Kleven Photography.

Tell us about yourself:

I was born and raised in East Berlin, Pennsylvania (PA) by my wonderful parents, Kim and Todd I was also lucky enough to have my entire extended family living nearby. My brother and I are the only two who moved awayalthough my brother is still in PA!

At age 18, I moved to Tampa, Florida where I attended The University of South Florida (USF) and graduated with a Bachelor of Science degree in Health Science and a minor in Nutrition. During my time in college, I also met my nowhusband, Nick! We met in 2016, and it was an instant connection. We tied the knot in April of this year in Arizona, and our closest friends and family traveled there to join us.

I have been up and down the East Coast together over the years, but we now reside in Columbia, Maryland with our precious dog, Bear! Bear is a 13-year-old golden retriever/pit mix, and he is truly the light of our lives. He’s such a goofy, vocal, crazy little guy and we love him dearly!

Following undergrad, Nick and I moved to Georgia so that I could attend the Philadelphia College of Osteopathic Medicine (PCOM) at the Suwanee campus. At PCOM, I earned my Doctorate in Physical Therapy in 2023 My partner and

Why did you decide to become a physical therapist?

I decided to become a physical therapist (PT) after I suffered a personal injury, which took me out of the gym and resulted in my being

Pictured: Madi and her husband, Nick. Photo Credit: Samantha Kleven Photography.

Pictured: Madi and her husband, Nick. Photo Credit: Samantha Kleven Photography.

unable to work out or exercise due to excruciating pain A very unoriginal origin story for a PT!

Prior to my injury, I was enrolled in a pre-med track in undergrad However, once I realized my true calling after attending physical therapy as a patient, I transferred schools (from the University of Tampa to USF I then changed majors from Biology/Pre-med to Health Science, and I pursued my current career, which is fitting for me and my lifestyle.

I knew that I wanted to be in the medical field and help people, but I am also very passionate about fitness, wellness, and exercise. When I learned that I could do all of those things and help to make a positive difference in people’s lives, I knew instantly that becoming a physical therapist was for me I also value the amount of time that we, as physical therapists, get to spend with each patient, as we are truly able

to get to know them. Building relationships with their patients is not something that most doctors have the opportunity to do.

What is your favorite thing about being a physical therapist?

My favorite thing about being a physical therapist is impacting patients’ lives and seeing the physical changes as they progress through a plan of care. There is no better feeling than when a patient comes in to their next session and reports that they’re finally able to do their favorite activity without pain.

Whether it’s an athlete returning to a sport after an injury or a surgery, a mother or father who is able to run around with his/her kids again, or someone who is finally able to get through his/her daily life pain free, it’s an incredible feeling to know that I helped to make a difference for these individuals and their families.

Tell me about your job at Rehab 2 Perform:

Rehab 2 Perform is a fitnessfocused, evidence-based physical therapy company with 11 locations throughout the DC-Maryland-Virginia (DMV) area. We are set up much like a gym, and when you walk into our work space, we have 25 yards of turf in each location, as well as free weights, kettlebells, barbells and plates. We also have all of the

Pictured: Dr. Herman in her role as a physical therapist at Rehab 2 Perform. Photo Credit: Kevin Kim and Gary Yun.

equipment and modalities needed to help our patients to return to their desired activities and sports.

I, myself, am a performance physical therapist, and I specialize in Pelvic Floor Physical Therapy at our Columbia and Gambrills’ locations. Coming out of PT school, I knew that I wanted to work in pelvic health, and I absolutely love what I do We have a separate room in both offices for privacy with pelvic floor patients, and I take an orthopedic and functional approach with my treatment to deliver the best results for my patients both now and throughout their lives

Pelvic floor physical therapy is something that is becoming more popular within the last few

years, but it is still an area that not many people know about - both physicians and your average person. Common diagnoses with which I work in regards to the pelvic floor area include pregnancy and postpartum, pelvic pain, urinary incontinence, diastasis recti, pelvic organ prolapse, and back and hip pain for all genders. On the performance side, all of our Doctor of Physical Therapists and I cater to athletes, weekend warriors, triathletes, runners, CrossFitters and anything in between!

How does the mind-body connection come into play when an individual becomes injured?

Our ability to perform not only affects our physical health, but also our mental and social well-being Mental health often has a strong connection to the presentation of physical pain in the body. Emotional pain also has a way of manifesting itself as physical pain in the human body, and this connection can be especially true when it comes to the pelvic floor

Pelvic pain can be associated with a history of anxiety, depression, or past trauma, as individuals will essentially store their stress and trauma in the pelvic floor, which leads to hypertonicity and tightness in the muscles. The body is working overtime, and patients are presenting with physical pain that may have initially stemmed from mental and emotional pain.

As physical therapists, it is our job to discover physical imbalances and treat those deficits to relieve our patients’

Pictured: Dr. Madison Herman in her role as a physical therapist at Rehab 2 Perform. Photo Credit: Kevin Kim and Gary Yun.

physical symptoms and improve their quality of life However, we must also take a holistic approach in our treatment. In order to improve our patients’ health and performance, we need to educate them and empower them to take control of the process.

“Mental

health often has a strong connection to the presentation of physical pain in the body. Emotional pain also has a way of manifesting itself as physical pain in the human body, and this connection can be especially true when it comes to the pelvic floor.”

The mind-body connection also comes into play when an individual has an injury and is prevented from participating in a sport or activity that he/she loves Personally, when I had my back injury in college, it left me unable to go to the gym or even walk around without pain for some time This inability to exercise was incredibly hard for me because I’ve always been an athlete, and the gym was my outlet. Losing that outlet was a struggle both physically and mentally- just as it can be for anyone in that scenario

Examining this mind-body connection even more deeply, once an individual has been cleared to compete or to return to their chosen sport or activity, there can be a new difficulty that arises as a result of fear Now, the individual may become afraid to re-injure himself or herself This fear is just another example of the mental toll that injuries can have on someone. Consequently, we need to not only physically rehabilitate the injury, but also ensure that our patients are safe mentally, so that they can perform at their best

What would you recommend to someone who has recently had an injury and has been significantly impacted by this injury, perhaps physically, mentally and emotionally?

If you have recently had an injury that has significantly affected you physically, mentally, and emotionally, I would first recommend finding a physical therapist in your area to get help in returning from your injury. If you ’ re in the DMV area, Rehab 2 Perform has 11 locations throughout Maryland and Virginia! Schedule an evaluation with a provider who can take a holistic view of your injury and presentation to build a specified plan of care with you for your rehabilitation

“Pelvic pain can be associated with a history of anxiety, depression, or past trauma, as individuals will essentially store their stress and trauma in the pelvic floor... [P]atients are presenting with physical pain that may have initially stemmed from mental and emotional pain. “

Pictured: Dr Madison Herman in her role as a physical therapist at Rehab 2 Perform. Photo Credit: Kevin Kim and Gary Yun.

Second, if your injury is also taking a mental and emotional toll, I would recommend that you find an unbiased source that you can talk to, such as a licensed therapist or a sports psychologist (depending on your goals and your activities/sports). If you ’ re not sure where to start after PT, talk with your physical

competitive edge in team sports. In college, I competed in bodybuilding, but now I lift for fun. My husband is also very big into weight lifting and fitness, so that is something we enjoy together.

If I’m not at work or the gym, you can find me relaxing with Nick and Bear. Bear brings

Little Steps to... Understanding Attachment Styles and Creating a Secure Attachment Within

By Jules Allen

Hi, I’m Jules. Each month, I explore and share simple therapeutic tools that you may want to bring into your everyday life to support you and your well-being!

Much has been written about attachment styles, or the patterns of relating to others that we first develop in childhood and often carry into our adult relationships. Whether we ’ re aware of them or not, these styles can influence how we form and maintain connections -not only with others but also with ourselves. However, there's something beautiful about learning to cultivate a sense of secure attachment within ourselves, regardless of our past or the way that we were taught to bond as children.

WhatareAttachmentStyles?:

Attachment styles are essentially the ways in which

we connect with others, and they’re typically broken down into four categories:

People with secure attachments are comfortable with intimacy and independence. They trust others and feel secure in their relationships.

Secure Attachment: Anxious Attachment:

Individuals with this style may worry about rejection or whether others truly love them. Those with an anxious attachment, often crave closeness but fear abandonment

Avoidant Attachment: Those with an avoidant attachment tend to keep an emotional distance from others They often value independence over closeness, as they want to avoid feeling vulnerable.

Disorganised Attachment: This style combines both the anxious and avoidant tendencies. Disorganised attachment can be the result of trauma or inconsistent caregiving, and it is marked by confusion and fear in relationships

These styles form during our early years based on our interactions with our primary caregivers If our caregivers were responsive and attuned to our needs, we likely developed a secure attachment. If our caregivers were inconsistent, emotionally unavailable, overly controlling, and/or too busy managing their own mental health issues or trauma, we may have formed an anxious, avoidant, or disorganised attachment

Mypersonaljourneywithattachment:

I was truly valued in relationships, and I questioned whether I was "enough.” I also pushed others away to avoid feeling too vulnerable. It was exhausting. These patterns not only impacted my relationships, but they also affected how I felt about myself. I often felt disconnected, anxious, alone or overly self-critical.

My journey toward developing a secure attachment within myself didn’t happen overnight. It took time, reflection, and a lot of self-compassion. I began to explore the patterns of my attachment style and realised that much

When I first learned about attachment styles and assessed which attachment style best described me, I found that I leaned more towards a Disorganised Attachment Style due to childhood trauma I often found myself worrying about whether of it stemmed from a desire to feel safe and worthy, both in relationships and within myself The more I recognised this issue, the more I realised that true security doesn’t come from external validation, but from cultivating a loving and trusting relationship with myself

StepstoCreatingaSecureAttachmentWithinYourself:

No matter what attachment style you ’ ve developed, it is possible to work towards creating a secure attachment within By learning to trust ourselves, managing emotions, and offering ourselves the love and care that we might not have always received from others, we can change our relationship with ourselves and others Here are a few gentle steps that have helped me along the way:

Self-Compassion: Becoming a Good Friend to Yourself: One of the first steps to creating a secure attachment within yourself is to cultivate self-compassion. This means treating yourself with the same kindness that you would offer to a loved one When you catch yourself spiralling into negative thoughts or self-doubt, pause and ask: “Would I speak to a friend like this?” Learning to offer yourself reassurance and love is essential when it comes to fostering a secure sense of self

Recognising Your Triggers: Attachment patterns often show up in moments of emotional stress when we feel rejected, vulnerable, or uncertain Begin to notice when your attachment style surfaces and take time to reflect on the triggers behind those emotions. Are there recurring patterns? For me, recognizing my anxiety about rejection helped me to understand that I was trying to protect myself from feeling unwanted. Awareness is the first step to change.

Mindfulness and Presence: One way to create a sense of internal security is to practice mindfulness by focusing on being fully present with your emotions as they arise, without judgment. When feelings of anxiety or avoidance come up, acknowledge them, but don’t let them control your reactions By staying present, you develop a stronger connection with yourself and your emotional landscape

Reparenting Yourself: This practice involves giving yourself the care and the emotional support that you might not have received in childhood. Imagine the secure, nurturing presence that you wish you had growing up What would that person say to you? How would they respond in moments of doubt or fear? Over time, you can begin to provide yourself with that same sense of safety and acceptance.

Building Self-Trust:

Developing a secure attachment within yourself means building self-trust. Start by making small promises to yourself and keeping them. Whether it’s drinking a glass of water each day, sticking to a morning routine, being consistent with self-care, or showing up for yourself emotionally, each time you follow through, you reinforce your own sense of reliability and trustworthiness.

TheImpactofCreatingaSecure InnerAttachment:

As I worked on cultivating a secure attachment within myself, I began to notice big shifts in my relationships, both personal and professional. I no longer looked to others to “complete” me or provide constant reassurance. I became more comfortable with who I was, and this increased sense of confidence allowed me to form deeper, more meaningful connections with others

By creating a safe and loving space within, I’ve learnt that it’s okay to be vulnerable, as I can rely on myself even during challenging moments I now approach relationships from a place of wholeness rather than a place of neediness or fear, and this new mindset has transformed how I show up for others and myself

AJourneyofSelf-Love:

The process of developing a secure attachment within ourselves isn’t linear It’s a journey that requires patience, kindness, and deep self-reflection But with time and effort, we can learn to trust ourselves, soothe our fears, and build a strong foundation of self-love Whether you identify with a secure, anxious, avoidant, or disorganised attachment style, know that you have the power to nurture a secure sense of self Change isn’t about being perfect; it’s about showing up for ourselves, again and again, with compassion and care.

Creating a secure inner attachment allows us to be our own safe haven someone on whom we can rely, trust, and love - no matter what life throws our way.

By learning to cultivate this inner security, we can discover the most important relationship of all: the one with ourselves.

AboutJules:

Jules (she, they) is a Freelance Creative Wellbeing Facilitator who delivers workshops, teaches on retreats, offers one to one work and writes about wellbeing Jules is also trained in Somatic and Recovery Coaching, EFT, and yoga instruction, and she is a Trainee Integrated Counsellor, as well as the co-founder of the Slow Practice Collective and the Recovery Space

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

https://www drinklesslivebetter com mybook to/drinklesslivebetter

https://www instagram com/drinklesslivebetter

https://www facebook com/sarahwilliamsonofficial

“Dear Sober Coach Sarah,

In the online sober community, people are constantly sharing that sobriety has helped them to find their purpose They are talking about how they enjoy their new sober hobbies and feel full of passion and life. I am 18 months alcohol free, and I don’t feel like this at all. I’m

feeling deflated because I thought that I would solve some of my problems when I stopped drinking. I also thought that I’d have that “sober glow” that everyone seems to talk about. How do I get out of this funk? Thank you!

Love from FG, USA”

Hey FG,

It’s lovely to hear from you, and thank you for sharing your feelings with me (and the MLPC readers). It's brave to acknowledge when you're struggling, and I want you to know that you're not alone in this experience

First, let's acknowledge that feeling this way is often a sign that you're ready for change and growth. Perhaps this is your inner self calling for something new, or for the next version of you to emerge. This feeling, while uncomfortable, can be the catalyst for beautiful transformations

I definitely struggled in the early days of my sobriety, and when I would see the people around me find new passions that they would fully devote themselves to, such as cold water swimming, running, and practicing meditation, I couldn’t and didn’t want to follow suit In fact, I still say that my hobby is “trying new hobbies.” I’ve made peace with the fact that I don’t have a “thing” that I do that is my free-time passion!

Here are some steps that you might think about:

ReflectonWhat’sDrainingyourEnergy: 1

You’ve now had a good long stretch of being sober (Congratulations)! Is there anything else that is draining your energy? What makes you feel restored and alive?

5 SetSmall,AchievableGoals: what you set out to do can boost your confidence and motivation, which creates a positive cycle. Accomplishing

Please be patient and kind to yourself along the way You have an innate capacity for joy and enthusiasm - it might just need some gentle coaxing to resurface!

You're taking a really important step by addressing this feeling, and I’m so glad that you emailed in with this question.

Love,

Sober Coach Sarah

PS: Please email any questions that you have for Sarah to sarah@drinklesslivebetter.com

2 ExploreNewExperiences:

walking route, or a class that you've always been curious about, take some time to explore new things. You can also see if there are any in-

3 ConnectwithOthers:

Try something that you've never done before -even if it's small. Whether it’s a new hobby, a different person events near you that you fancy trying. or make new connections. Sharing experiences can reignite our enthusiasm for life

Reach out to old friends

PPS: Sarah is available for 1:1 coaching. She is an ICF accredited Life Coach and a Trauma Responsive Sober Coach

Prioritise your physical

4 PracticeSelf-Care: and mental health Regular exercise, good nutrition, and adequate sleep can significantly impact how you feel. I know this advice is SO obvious but sometimes we all need a reminder of this!

HThrivingThroughthe olidays:HowtoStay AlcoholFreeand EnjoyEveryMoment

By Dupe Witherick

As fun and exciting as they are, the holidays can also bring anxiety in terms of the number of things that we need to juggle If, on top of that, you have recently taken a break from alcohol and are navigating your first holiday season without drinking, you may feel a little overwhelmed. You may also wonder what the holidays will be like, given that you may have had many years of traditions and rituals that have revolved around alcohol

It may seem impossible to stay alcohol free during this festive season. Alcohol seems to be everywhere during this time When you walk through the entrance of supermarkets, it’s the first thing that you see Alcohol is on advertisements everywhere, and it is featured in Christmas movies and TV shows. Not to mention that alcohol seems to be what everyone is drinking at every social gathering that you attend! The constant presence of alcohol seemingly suggests that drinking needs to be a given during the more festive times of the year, as a part of our celebrations. However, it is absolutely possible to enjoy this time of year without alcohol. In fact, spending the holidays without drinking is truly magical, as you will no longer see things through the eyes of a toxic beverage Instead, you will feel and see things through your own eyes while

you are present and full of clarity. Being alcohol free will lead to more meaningful moments, deeper connections and true joy

I remember the first Christmas that I was alcohol free. When the holiday came around, it had only been six weeks or so since I had quit drinking. As Christmas approached, I didn’t know if I would be able to stay alcohol free and, as I had stopped drinking out of choice, there was no real reason for me not to drink if I decided that I wanted alcohol. However, over those past several weeks of not drinking, things had changed I was feeling good, and I loved waking up clearheaded I had more energy and focus I had met people who were also on this journey, and I had heard about the incredible things that they were experiencing at three months, six months, and one year down the line. So, I was intrigued to keep going However, I was also very mindful of the fact that I hadn’t had an alcohol-free Christmas and New Year’s for over 20 years -aside from when I was pregnant!

Previously, during this season, I would go to work dos, parties, and dinners, and all of these events would revolve around drinking It was the one time of the year where everyone could let their hair down!

As fun as these events were, the next morning, I would inevitably feel worse for wear, and I would wake up with a foggy head whilst wondering if I’d said or done anything that I would later regret. Nevertheless, I would do it all over again, as all of these gatherings seemed to be condensed into a relatively short period of time I continued with these back-to-back parties and felt absolutely exhausted by the time that Christmas Day arrived!

Another holiday tradition that revolved around alcohol occurred on Christmas Eve We would always wrap presents and prepare for the big day with wine. When our daughter was wide awake and excited at 5am on Christmas day, I had to force myself to get out of bed, with a large coffee in hand, while trying to stay enthused

My first alcohol-free Christmas was very different. Luckily, the holiday took place during COVID, so there were not multiple parties that I needed to attend, and I wasn’t exhausted on Christmas Day I also hadn’t been drinking for six weeks, so I found myself waking up with a sense of awe and wonder about the day. I was able to watch our daughter’s eyes widen with excitement, as Father Christmas had brought her what she’d asked for I was able to enjoy the Christmas music that was playing in the background, dance around the kitchen, and experience fun, genuine laughter and a true sense of joy We also went for a walk near a lake, which had swans gliding along it The scenery was magical, and I felt a real sense of peace and calm Now, I know that it is absolutely possible to thrive without alcohol, and this decision isn’t just about not drinking. This choice is about saying “ yes ” to being fully present and taking in the little miracleswhile experiencing the joy and magic that this season has to bring

A lot of people think that this season is all about overindulgence: drinking and eating in excess As

a result, you may be thinking that you will miss out if you are not drinking Instead of having a fear of missing out though, you can experience the joy of missing out After all, you are not giving up anything. You are only gaining.

Deciding not to drink provides you with the opportunity to experience this time of year as your most authentic self This decision will lead to a real sense of clarity in your mind and heart. You will experience genuine connections with family and friends and be able to fully engage in the present moment And, who doesn’t want that?

You may be reading this and thinking: “This all sounds wonderful, but how do I actually go about doing this? How do I attend an event as a non-drinker? How do I genuinely enjoy this

season and thrive without alcohol?

Here are three practical tips to help you during this time:

PlanAhead:

Before any social events, create a WOOP. This process will help you to feel prepared and confident, so that you can enjoy yourself. So, what is a WOOP? It stands for Wish, Outcome, Obstacle and Plan.

If you think that there will be people there who will put pressure on you to drink, or you will feel awkward, and it will cause you to turn to a drink, then you do not have to go. You can set boundaries that work for you

Wish: Outcome:

What are your wishes for how this event will go?

When you leave this event, how do you want to feel? What will have made the event a success?

You may think that deciding not to attend an event means that you will be missing out, but you will look back and realise that saying no is the best thing for you right now. If you want to catch up with friends or work colleagues, suggest doing other things that do not revolve around drinking. Go ice skating, go for a coffee and a walk, or go see Christmas lights! Contrary to popular belief, you do not have to drink, and you will find that it is the company of the people that you are with, and not the drink itself, that results in an enjoyable experience

Obstacle: Plan:

What could potentially get in the way? What are you nervous about?

If any the obstacle happens, how will you manage it? What plan will you put in place to ensure that your wish and desired outcome are inevitable?

Make sure to write down your WOOP You can even write it in a note on your phone, so that you can refer back to it with ease Having the note with you will help you to feel prepared, so that you can fully enjoy the event

SetBoundaries:

We talked about planning ahead for an event that you decide to attend, but I do want to emphasise the word “decide.” Remember that you always have the option of not going at all. Yes, you read that correctly! You can give yourself permission to say “ no ” to an invitation.

Self-Care:

The busyness of the season can often make us feel a bit frazzled, and it is easy to realize that we may being doing so many things for everyone else that we forget about ourselves Don’t!

It is vital that you prioritise self-care during this time If you are like me, you may think that self-care is a pampering session in a spa with a glass of fizz! However, although a day at a spa is wonderful, everyday self-care encompasses much more

Self-care are the things that bring you joy, help you to relax and generally allow you to look after yourself. Most importantly, self-care does not need to be expensive.

An easy way to think about self-care is to consider any activities that you enjoy. For example, perhaps you enjoy singing, reading, baking, painting, or knitting. There are many different types of selfcare, and here are a few examples:

Sleep

Physical: Emotional:

Exercise, Good Nutrition, Coping Skills, Journalling,

Authenticity, Creativity, Compassion Support Systems Hobbies

reset, or you need to take your mind off of automatically reaching for a drink.

You may be reading this, thinking about all of the rituals and traditions that you ’ ve created over the years, and feeling a little sad about not being able to do some of them. But the holidays are the perfect time to create new traditions. How exciting is that?

Friends, Positive Social Media, Prayer, Time Alone, Nature

A Healthy Environment, Stability, A Clean Space

A Budget, Money Management, Boundaries

Social: Spiritual: Personal: Spatial: Financial: Work-Related:

Breaks, Time Management, Boundaries

Ideally, you can group your self-care activities into categories That way, you can choose the activity that is right for you based on how you are feeling. You can choose, for instance, from activities that you can do indoors or outdoors. You could also choose an activity based on how much time you have. Organizing your self-care activities allows you to take advantage of them when you need a

There are so many alcohol-free drink options available now, that, if it’s important to you, you can easily replace what you would normally drink on Christmas Day with its alcohol-free version You could also experiment with mocktail making and serve your favourite mocktails during any parties that you host. Serving mocktails may be something new for your guests, but perhaps it will give them “food for thought” when it comes to alcohol

If you ’ re looking for inspiration, grab my 10 Favourite Mocktail Recipes by visiting thrivealcoholfree.com. You can find a list of wonderful drinks that can be made easilyincluding festive drinks, alcohol-free mulled wine and alcohol-free Irish cream liqueur

You can also introduce new rituals, such as going on walks with family, friends and/or pets and gratitude journaling. Instead of sitting in front of the TV, why not do some paint-bynumbers, jigsaws or baking? What can you do differently that will bring you joy?

Imagine going through this festive season with a clear mind, as you take in everything around you, and appreciate it with a sense of joy and genuine connection I truly believe that this time of year is such a magical season and for years, I didn’t really appreciate it enough. What could your amazing, alcohol-free holiday season look and feel like? Take some time to imagine it and write it down

Thriving Alcohol Free during the holiday season doesn’t need to be done alone Through coaching and connecting with likeminded people on the same journey, you can stay strong, feel empowered and know that you can not only thrive through Christmas and New Year’s, but flourish in 2025 and beyond

If you’d like to experience this season of thriving, reach out to me to find out more about the festive season coaching and

AboutDupe:

intention setting package that I’m offering in December If you can begin to perceive this time of year differently and follow some of the tips that are suggested in this article, then you will get to the 1st of January alcohol free, and you will set yourself up for success in the New Year! You will then, undoubtedly, discover strength after strength, as being alcohol free is actually a superpower and the best kept secret! Here’s to Thriving Alcohol Free!

Dupe Witherick, the Founder and Executive Coach at Thrive Alcohol Free, is passionate about empowering women to achieve clarity, energy, and purpose, through 1-1 and Group Wellbeing & Transformational Coaching and Corporate Workshops

With over 20 years of corporate experience, she helps highperforming leaders break free from alcohol and thrive both personally and professionally Using her THRIVE AF Method, Dupe integrates mindset shifts, EFT, breathwork, and Human Design to foster resilience, emotional intelligence, and lasting transformation

As a bestselling author of A Cocktail Of Clarity and podcast host of Thrive Alcohol Free, Dupe provides practical tools for success In June 2025, she will also be hosting the “Finding Freedom Retreat For The Thriving Woman” in Bali Ready to elevate your life? Get in touch today

Discovery Call with Dupe: calendly com/thrivealcoholfree/discovery-call

Website: thrivealcoholfree com

Instagram: @thrivealcoholfree

LinkedIn: uk linkedin com/in/dupe-witherick

Words from Mindful Life Practice Members

Here’s what our community members have to say!

“This was by far the most wonderful experience of my life! What a joyful learning environment I learned so much and had a truly unique, once in a lifetime experience. I will recommend The Mindful Life Practice to EVERYONE!”

Juliet Rogers, United States

“Alex is an incredible yoga teacher, and I am so grateful I got to complete my YTT with her. I’ve had the opportunity to learn from Alex both virtually and in person, and she is a wonderful teacher. She has worked hard to build The Mindful Life Practice into a welcoming and inspiring community. My YTT course was thorough, challenging,

and so much fun I would recommend Alex and the Mindful Life Practice for any and all yoga needs!”

Melissa Moxey, Bahamas

“I’m really grateful for the opportunity to join such a lovely group on the YTT. The sense of community is amazing! The Root Chakra chapter has been a reminder for being rooted and confident and knowing that I have the power within myself.

Alex is also the perfect teacher to have walk alongside me during this experience, as she always makes us feel safe and invites all of us to explore our creativity.”

Raquel Navarro, Costa Rica

UPCOMING EVENTS:FreeClasses!

During the months of November and December, the Mindful Life Practice is offering a free classes for everyone. Book now and join us!

SUNDAYS at 10:00AM EST

Free Mindful Flow with Sarah

During this 60-minute, vinyasa flow class, Sarah will guide participants through a series of dynamic yoga poses, which pair breath with movement After building up to a peak pose, the class will move through a cool-down sequence, followed by a guided meditation and/or savasana

MONDAYS at 7:00PM EST

Free Living our Yoga with Sarah

Each “Living our Yoga” class will begin with a check-in and a guided meditation Students will then participate in a discussion and journaling activity, which are centered on concepts from Alexandra McRoberts book, Sober Yoga Girl

MONDAYS at 8:00AM EST

Free Sharing Circles with Carolyn

In this safe and non-judgmental sharing circle, participants can talk about they are feeling at the moment or share anything else that they would like Each class will have a guided meditation, a reading or poem, and a journal prompt

Wednesdays at 8:00AM EST

Mindful Flow & Let Go with Rachel

Mindful Flow & Let Go is a steady and gentle flowing session, which combines Vinyasa and Hatha styles of yoga We then move into deeper, longer held Yin-style stretches in the second half of the class Well also do some breathwork and meditation All abilities are welcome

UPCOMING EVENTS SoberSoulSundays

Sign up for the month of November for Sober Soul Sundays for $40 . Or, it’s free for members of the Mindful Life Practice.

5am PST / 8am EST / 5pm GST / 9pm AWST

November 3rd: Connections in Sobriety - The Power of Communities with Susie Streelman

In this conversation with Alex and Susie Streelman, the creator of Zeroproof Experiences (also known as “Sober in the City!”), Alex and Susie will be speaking about the importance of building meaningful relationships on your sober journey We'll speak about how to create and sustain a supportive sober network, and why it's important.

November 10th: Tips for Navigating the Holidays without Alcohol

I am so excited to have Crystal Nicholson join us for Sober Soul Sunday! This presentation will be designed to help you navigate the oncoming holiday period without alcohol -in a way that is both meaningful and enjoyable

Join us as we explore strategies for:

Managing expectations and avoiding guilt:

Learn how to set realistic goals

Building a support network:

Handling triggers and potential challenges: and cope with societal pressures to drink during the holidays.

Discover the importance of connecting with others who understand your journey and finding healthy coping mechanisms

Creating sober traditions and activities:

Explore fun and engaging ways to celebrate the holiday season

Learn practical tips for managing difficult situations and staying without alcohol on track with your sobriety goals

By the end of this webinar, you will feel empowered and equipped to enjoy a peaceful and fulfilling Christmas season, free from the constraints of alcohol.

November 17th: Conscious Finances with Carol Glynn

Join Alex and one of her financial coaches, Carol Glynn, for a conversation around "Conscious Finances for Sober Women " Carol, who is based in Dubai but originally from Ireland, worked with Alex a few years ago when Alex was living in the UAE! This session will be an empowering conversation between Carol and Alex, which will revolve around some of the common worries and concerns around finances when beginning a sober journey

November 24th: Setting Healthy Boundaries with Dan Kumar

In this conversation with my psychic, Dan Kumar, we’ll converse about how to create and maintain healthy boundaries in relationships and social situations, so that we can best support a sober and balanced life After our check in and meditation, the conversation will begin with Dan!

UPCOMING EVENTS SoberSoulSundays

Sign up for the month of December for Sober Soul Sundays for $40 . Or, it’s free for members of the Mindful Life Practice.

5am PST / 8am EST / 1pm BST / 5pm GST / 9pm AWST

December 1st: Kim Bellas - Sober is the New Cool

In 2013, Kim Bellas’ 15-year-old started having seizures Like many teenagers, he liked going to parties He was unable to drink due to his seizures Kim instinctively wanted him to know that drinking alcohol wasn’t necessary for him to enjoy himself It dawned on her how hypocritical she was being, as she frequently found herself drinking wine To prove a point for her son, she stopped drinking for three months, and then she added another three months What started as an example for her son became something to which she wanted to commit for herself She is now 11 years sober, and she started the “Sober is Cool” movement Join us for this Sober Soul Sunday to hear Kim’s inspiring story

December 8th: Embracing Change in Sobriety with Renee Jernigan

Renee has been a part of the Mindful Life Practice community for a few years and sober for multiple years! In this session, we will be discussing change in sobriety There are both challenges and rewards of transformation in sobriety In this session, we’ll talk about embracing these changes, as well as practices for releasing the old and welcoming new habits and mindsets

December 22nd: Gratitude in Recovery with Rolf Gates

Today’s conversation with Rolf Gates will be pre-recorded (since it will be 5am where Rolf is!) Our conversation will revolve around gratitude and recovery We will discuss the importance of cultivating a sense of gratitude for the sobriety journey through the use of gratitude journaling, as well as reflection on the positive changes that we have undergone since becoming sober After our check in and meditation, the pre-recorded call will be shared, and afterwards, there will be an opportunity to reflect on the topics discussed!

December 29th: A Toast to the New Year with Alex: A Sober Girls Club Gathering

Join us for a special Sober Girls Club gathering of connection and celebration, as we welcome the new year with intention and support! This gathering is designed for sober and sober-curious women to come together in a safe, inspiring space We'll toast with non-alcoholic drinks, reflect on the past year, and set powerful intentions for the year ahead

Alex has hosted this gathering every year since 2020, but we welcome both old and new friends to the meeting Whether you're just starting your sobriety journey or have been on the path for years, you'll find encouragement, sisterhood, and a sense of community. Let’s start 2025 on a high note clear, confident, and surrounded by women who uplift each other!

UPCOMING EVENTS PopUpYoga

Free for members of our app. $20 for nonmembers 5am PST / 8am EST / 5pm GST / 9pm AWST

Saturday, November 2nd: New Moon Ceremony

Join us for a special November New Moon Ceremony, where we honor the themes of gratitude and renewal. As autumn fades into winter, this is a powerful time to pause, reflect, and cultivate a deep sense of appreciation for the lessons and growth that this year has brought. Through grounding meditation, gentle yoga, and reflective journaling, we’ll release what no longer serves us and set intentions for the months ahead The new moon offers a fresh start, and in the spirit of gratitude, we’ll focus on aligning with our inner abundance while planting seeds for the future Whether you ’ re new to moon rituals or looking to deepen your practice, this ceremony will create a sacred space for you to connect, reflect, and manifest your intentions with a heart full of gratitude.

Saturday, November 16th: November Full Moon Ceremony

We gather on November 16th for a Full Moon ceremony. It will incorporate Moon Salutations (Chandra Namaskar), Japa meditation, and journaling to create a transformative experience.

The Beaver Moon, which arrives in November, symbolizes preparation, introspection, and transformation as we prepare for the end of the year. This ceremony will help you release what no longer serves you, honor your growth, and set intentions for the future.

Saturday, November 30th: New Moon Ceremony

Step into the stillness of winter with our December New Moon Ceremony: a sacred time for reflection

renewal, and gratitude. As the year comes to a close, this ceremony invites you to pause, honor your journey, and set powerful intentions for the year ahead. Through calming meditation, gentle yoga, and introspective journaling, we’ll release the energy of the past year by expressing gratitude for the lessons learned and planting seeds for new beginnings The December new moon offers a perfect opportunity to reflect on what we ’ ve cultivated and to align our visions with the season ’ s energy of rest and renewal Whether you are new to moon rituals or a seasoned practitioner, this ceremony will help you move into the new year with clarity, purpose, and a heart full of gratitude.

Saturday, December 21st: December Full Moon Ceremony

The full moon in December, often called the Cold Moon, marks a time of reflection, release, and renewal as we transition into the winter months This ceremony will center around the themes of introspection and preparation for the new year Incorporating Moon Salutations (Chandra Namaskar), Japa meditation, and thoughtful journal prompts, this ritual offers a way to align your body, mind, and spirit with the lunar energy.

Saturday, December 28th: New Moon Ceremony

Join us for a special New Moon Ceremony on December 28: a time to release the old and welcome the new just before the year ends. As the holiday season winds down, we’ll gather in

a sacred space to reflect on the past year with gratitude and set powerful intentions for 2025. Through grounding meditation, gentle yoga, and reflective journaling, we’ll release the weight of the past year and create space for fresh energy and new beginnings This ceremony offers a unique opportunity to align with the quiet, introspective energy of the new moon, helping you move into the new year with clarity, purpose, and peace Whether you ’ re new to moon rituals or a seasoned practitioner, this is a beautiful moment to honor your journey, celebrate your growth, and prepare for a mindful, intentional 2025.

Recently Released Episodes of the Podcast

SoberYogaGirl

ManifestingyourReality:BecomeaYogaTeacherinBali! WithJaimyFrances:

I loved recording this episode with Jaimy Frances! Jaimy was a student on a 200 Hour Yoga Teacher Training that I taught last year in Bali. She is going to be returning to Bali for her 300-hour Advanced Yoga Teacher Training with me this October - November!

In this episode, Jaimy speaks about her journey to become a Manifestation Coach & Yoga Teacher, and how she has transitioned to living nomadically and traveling around the world

https://www.themindfullifepractice.com/podcast

When I Got More Clear, I Got More Brave: Simmone’sOneYearSober!:

I met Simmone when she came on a Bali sober women's retreat this past April! Simmone just hit one year sober, and I knew I had to have her on the show to celebrate her accomplishments! In this episode, we speak about what prompted her sober journey, what led her to Bali, what her sober dating life has been like, and the dreams that she has for her second year in sobriety.

DecolonizingYogawithSusanaBarkataki:

It was SO COOL to have Susanna Barkataki on the podcast! I have followed Susanna for years and really admire her work Susanna focuses on decolonizing yoga, as well as inclusivity in yoga. She authored the book Embrace Yoga's Roots, which I recommend to all of my 200Hour YTT students.

In this episode, we discuss cultural appropriation versus cultural appreciation and the work that students of yoga and teachers of yoga can do to uplift, inspire, and educate each other on this important subject.

SoberFlowRetreatswithCrystalNicholson:

In this episode, I chatted with Crystal Nicholson! Crystal Nicholson and I have been connected in the sober world for a long time! Crystal is the founder of Sober Flow Retreats and is on a mission to build a supportive and inclusive community for sober and sober-curious people.

Having battled with alcohol and drug abuse for many years, she understands the importance of finding peace with our internal world and champions mindful practices such as yoga, breathwork, sound, and community to achieve this inner calm