Sober Girls Yoga Magazine Vol. 05

How to Tell Family and Friends You're Alcohol

Join Us For Live Yoga Classes At Our New Studio in Bali!

A Note from Alex

Dear community, Another month has come and passed!

At the start of April I made some big, scary changes. I cut back on many commitments and classes at the Mindful Life Practice and started prioritizing me - for the first time ever. I was terrified we'd lose members when making this decision

We have lost a few members - yes

But

what have I gained?

For the first time since 2020, I am only working two nights a week instead of 5-7, and I only work until maximum 10pm one night a week. As a result, for the first time ever since I started the business, I've felt like I've had a social life beyond my screen.

As I look back through my photos of the past month, I see pictures of myself doing things I haven't done in years: going out at night. To Kirtan, going out to dinner, relaxing in bed at night time instead of working

I still have changes to make - because here I am at 10:30pm on Saturday working on the final touches of this magazine for all of youbut the point is - things are getting better!

I think as people who were previously in an unhealthy relationship with alcohol, we might have a tendency to develop unhealthy relationships with other things For me, it became work. I became a work-a-holic.

Me and Brian, one of my first ever sober coaching clients, who came to Bali at the start of April for a retreat!

The March/April Bali Retreat Group

Celebrating my birthday with lunch in Bali!

Sober Girls Yoga

A Note from the Editor

I want to invite you to inquire inward.

Does any of this resonate with you?

Is there somewhere in your life where your addiction might be transferring to?

It's addiction Whack-A-Mole!

One of my friends, Gabe, came to visit from Dubai

All we can do is keep cultivating awareness towards where things need to grow and shift - and then make changes.

If you want to reflect on your life and set intentions with me for the month of May, I will host an Intention Setting Sober Girls Club on Sunday May 7th Come join us! Besides this, I have a wildly busy time ahead! Catch me:

1st: The first ever Mindful Life Practice 200 n in Bali!

: The Mexico Manifestation Retreat e Cabana Left!)

Teaching Yoga for the Sobah Sistahs Retreat

The Sober Girls Yoga Adventure to India (March 9 - 16, 2024 - two spots left!)

I'm excited for the future and also grateful for the space I am carving out for self-care along the way.

Hope to see you soon on a retreatself care for YOU!

With love, Alex

HowtoTellFamilyandFriendsYouAre

Alcohol Free

By Alex McRobert

Someone messaged me this week who is newly on their AF journey asking… “I’m currently keeping it to

myself that I quit alcohol because I don’t know how to talk about it When you quit alcohol, how did you tell your family and friends?” And the truth is...it feels so long ago now that when asked, on the spot, I could barely even remember. At this stage in my journey basically everyone knows that I no longer drink.

continue

"In the beginning, it was hard."

I’ve been alcohol free for four years Now, I barely ever have to break the news to people, and forgot how hard it was in the beginning But in the beginning it was hard!

If you come from a culture like I do, where drinking is common and almost socially expected, telling people you don’t drink anymore can be very difficult. People will be surprised by your new sobriety and pressure you to drink They will probably ask you if you ’ re pregnant (if you ’ re female.) Saying you ’ re on antibiotics might only work for so long And sharing the news with people that have been your drinking buddies for years and years can be daunting

So I thought a lot about it and typed this out I figured if one person asked then maybe others were wondering too How do you tell your friends and family you ’ re AF? Everyone does it differently and everyone has a different experience with it For anyone who’s sober-curious and worried about the conversations...here’s how I navigated it.

Day 1-7:

During the first week, I kept it completely to myself that I was going alcohol-free. I didn’t share it with anyone I also decided to cancel social events that I had planned where I was supposed to be drinking, so I didn’t have to explain myself

On the Thursday afternoon of this first week (which is like the Friday of the Middle East - our weekends are Friday/Saturday) there was a work social in which the first round of alcoholic drinks were free. The usual topic of conversation at work was, “Are you going to the bar on Thursday?” I was 3-4 days AF at this point and told a few friends when the subject came up that I wasn’t sure if I’d come because I was trying to cut back my drinking, and a friend said:

“Can’t you just come and have one? It’s free!” That’s when I realized that it would be best if I avoided the bar altogether How do you rationalize and justify not drinking that free drink?? It’s free! There’s no reason not to So instead, I spent the night at the gym I think I went to three exercise classes in one night instead, (which was excessive....lol... but also necessary to keep me busy ) Do whatever you need to do to keep yourself busy and away from those that know you as a drinker.

I also had a birthday party planned for myself on the Friday evening of that first weekend. Before I quit alcohol, I loved throwing parties and was typically the host that had a fridge full of beers, a cupboard full of wine, and was constantly pressuring people to just stay and have one more drink So I altogether cancelled my birthday party because a) I wasn’t up for entertaining and b) I didn’t want people to show up and for it and expect all the drinks, in my usual party hosting style

I pride myself on being the friend that never cancels plans or backs out on something I said I was going to do, so this was hard. It sucks to cancel a party and it sucks to be that friend who backs out. But what also would have sucked more would have been putting myself in a situation where I felt pressured or tempted to break my sobriety. I am so glad I did When I later explained to friends why I cancelled this party without explanation, the important friends understood.

was completely surprised since nine days earlier, it had been my 27th birthday and we were together in Morocco. I was completely fixated and focused on whether or not I’d be able to have a glass of wine that night. We had plans to go to a home stay in a village on the high Atlas Mountains and I literally hiked up the mountain with a bottle of red wine on my back I remember telling my mom, “Don’t offer a glass of this wine to anyone else at the homestay or it will run out ”

When I called her a week later saying I’d quit, she was totally surprised, but completely supportive. She asked me questions about my choice I spoke honestly, I said I was drinking too much and I didn’t want to anymore She said she was proud of me

With this momentum I told others Most of the people I told during this time were also extremely supportive. But I was selective and continued to only call and approach the people that I knew, 100%, would have my back The others could wait until I was ready.

I called my sister, my Nana and my family I messaged a few very close friends from childhood and high school I chose some yoga and gym related people to tell next. I continued to keep myself away from social (drinking!) situations as often as possible.

It honestly felt good to tell the truth Once you ’ ve shared your habit change, reasons and intentions with others, you might find you ’ re also more accountable to your goals.

Day 21-40ish:

Day 8-21ish:

During this time period, I started by telling the people that are closest to me. I remember calling my mom on day 9, who

Page 09

By week three I felt ready to renter the party scene I was really worried during this time about arriving at parties and social situations and being pressured to drink So when RSVPing to social events, I made sure to make it clear I wasn’t drinking

"The early days are the hardest ones. Be selfish. Don’t go to the bar. Don’t go to the party. When you’re only four days alcohol free it can be tempting to just have one. So get away from anyone and anything that might trigger you. And don’t worry about telling anyone right now! You do you. Focus on you. "

The first thing I went to was an event called “Thirty on Thursday ” Since I wasn’t drinking I didn’t really read the event description before saying yes All I did was send a quick message. “I am not going to be drinking. Is there a separate ticket price for no alcohol?” I sent this to the whole WhatsApp group so everyone knew I would be sober. The point of that message was less about getting a discounted ticket and more about indirectly telling everyone I wasn’t drinking, so that they didn’t expect me to.

When I showed up at the event it ended up being really scary! “Thirty on Thursday” meant it was an open bar with your choice to sample thirty different kinds of alcohol. I had to have a ticket including alcohol with it It would have been so easy and so tempting to drink, since I’d paid for it But because I’d sent a message to everyone ahead of time indicating I was sober, it made it easier.

My friends that night were supportive but also curious about why I’d gone sober all of a sudden. At this stage I kept it brief and to the point “I was drinking too much, so now I don’t want to do it anymore altogether ”

I also remember that I’d already started speaking in past tense about it. “I no longer drink anymore ” Which was a cool thing notice.

Thirty on Thursday was a hard event to go to sober, but I did it! The next major thing that terrified me during this time period was my first sober date. I was so worried that being sober was going to narrow my dating pool and I’d never find someone. So my first sober first date was scary.

up on a blind date. We set our date for the Friday night of weekend 3 I was so terrified about telling him I was sober that I thought about it all week How am I going to break this news? I was so worried he’d show up on the date, find out I didn’t drink, and then not want to date me anymore

I decided to use the same strategy that I’d used with my friends. I texted him ahead of time letting him know I was “taking a break from the booze.” This didn’t eliminate his pressuring me when I showed up for the date, but it did make it easier to say no It was a really hard night for me, because he was clearly very uncomfortable with the fact that I was sober. I understand it - I think I’d have felt the same way if I was on a date when I was a drinker with someone who was a non drinker He said at the end of the date, “I’m worried it’s a red flag that you don’t drink.”

What came from this night was a few things:

1 This incredible strength I realized if I could sit through a date with a guy one-onone trying to pressure me to drink, I could basically do anything

I wrote about this date in my blog post a couple months ago On week three, I got set

2 A realization that yes, being sober was going to narrow my dating pool - but in the best way possible. I don’t need my future partner to be a non-drinker but I do need to date someone who will have my back and cheer on my sobriety And someone who isn’t going to cheer you on in whatever you are doing, is not the right person Telling a date I don’t drink is now my favorite test. If they aren’t nice about it then I can immediately move on and don’t have to waste anymore time figuring out that they’re not a nice person

Days 40-90:

During this time I got very comfortable going to parties and being the designated driver. It didn’t bother me anymore. When asked about why I didn't drink, I started to toss in humour about my sobriety When we were out at the bar, I’d tell a story like...”The last time I was at this bar, this is

what happened and that’s why I no longer drink anymore ” Drinkers love those stories because it makes you relatable. You’re not this “holier-than-thou” character that thinks their body is their temple You’re human Just like them

Day 90 onwards:

Believe it or not, the best thing I EVER did was post on social media when I was 90 days alcohol free. It was terrifying, I was scared people would judge me, and it felt like it was something very personal to post so openly But after I made that post, and the subsequent posts, pretty much no one ever pressures me or asks me why I am not drinking anymore It was like one big public announcement that solved everything! Since then, when people make plans with me or invite me out, they often preface it with: “I know you ’ re not drinking anymore (that’s awesome!) but let’s meet up for a meal without drinks.” Some friends from high school bought alcohol free sparkling wine and made us nonalcoholic mimosas this summer And my mom stocks the fridge when I’m home with alcohol free beer. If you do ever feel ready, I highly encourage making a post like this. My sobriety being public knowledge has made social situations SO much easier

"Believe it or not, the best thing I ever did was post on social media that I no longer drank alcohol."

The other amazing thing it’s done, is connect me to SO many people all over the world, friends or acquaintances or strangers, who are embarking on an alcohol-free journey as well. People have messaged me saying my stories have helped them, people have messaged me saying that they too quit after reading them, and people have messaged asking me for questions and advice I no longer feel like the only person on Earth going through this. There is a sober revolution happening. You just need to find it.

Onwards:

After the first sober summer holidays when I got back to Abu Dhabi, someone joked to me, “I’m so impressed with you, you ’ re like mother Theresa!” And I quickly said back, “10 years of wild nights just flashed through my head.....I am definitely not a mother Theresa!" While she was kidding my point is, that when talking with friends about my sobriety, I still try to use humour and I still try to not act holier-than-thou. Because I’m not I drank a lot for ten years I ate bacon and steak for 27 years I still am the kind of person who opens a bag of chocolate chips and eats the whole thing in one sitting.

So no matter how much I want my friends and family to experience the “Unexpected Joy of Being Sober” too, I try not to preach to them I just tell my story as it pertains to me And the listener will hear and take from it whatever they need to. “The human soul doesn’t want to be advised, or fixed, or saved " -

Parker J Palmer

I am six months alcohol-free. I have never wondered if I made the right decision going sober I know I did But there are times when I wonder if I made the right decision by starting a blog about it. Not everyone gets it Not everyone will respond well to it

And then I remind myself..

"Our story is what we have to offer the world.

....

I wish I had a different story than the one I just lived through, but I am so grateful for the story that has made me who I am today.

...It's my story. It's who I am.It's how I'm becoming."

-Erwin Raphael McManus

Lisa Ryan

Our Aussie Friend From "Down Under"

By Yasir El Mahdi

Meet Lisa Our first guest on the blog who joins us from Australia. Alex and Lisa met through social media After they connected Alex later invited

Lisa to be a guest on her Sober Yoga Girl Podcast Following her inspiring interview, Lisa decided to commit to her yoga practice and joined Sober Flow 1 class every Sunday with Alex for the Late Fall Season 2021 I caught up with our Aussie friend for this week community star interview Get to know the now turned sober yogi and her new love for yoga after practicing with our founder

Hi Lisa! Tell us a little bit about yourself. Who is Lisa?

Lisa: Hi, there! After many years as a Personal Assistant, I took a change of direction and am a certified Life Coach I am a certified Senior Coach with Bee Sober, a certified coach with This Naked Mind and a Certified Gray Area Drinking Coach, trained by Jolene Park. I am 7+ years alcohol free. I love the gym! Health and fitness are a central part of my life.

What inspired you to start practicing yoga?

Lisa: I have a problematic lower back due to scoliosis and issues with my knees While I do strength training with a Personal Trainer 3xweek, I know I don’t do enough stretching and initially took up yoga to add to this routine

Did you have any yoga experience before joining The Mindful Life Practice (MLPC)?

Lisa: Over the years I have tried yoga twice before but I felt like the instructors weren’t really understanding that there are some things I simply can’t do and/or didn’t have patience to teach me how to slowly achieve what was actually possible for me I felt like a failure and decided that yoga just wasn’t for me.

What’s your connection to the Mindful Life Practice (MLPC)?

Lisa: Around the same time as my appearance on Alex’s podcast, I also met Jeff Graham from Getting BAC2zero. He, too, had recently taken up yoga with MLPC He highly recommended MLPC as a great place to re-commence my yoga journey As I had recently been having issues with my lower back again, I thought, “what have I got to lose?”

How did you end up being so committed to yoga?

Lisa: Aaah! The bonuses! I have had a very big year and I have discovered how important grounding and centering has become to my busy, ruminating mind. A regular yoga practice has made a huge difference to my mindset I genuinely look forward to my classes. I’ve met new friends On top of which, Alex has a totally different approach to my previous instructors. I was (and am) accepted as I am. Alex is keeps me motivated I nt to keep improving..

What are the biggest benefits you’ve reaped from your yoga practice?

Lisa: Definitely the somatic, grounding benefits My back will always be an issue, but I didn’t expect what an impact yoga would have on me mentally.

Any words of wisdom to those starting out?

Lisa: One of the first things Alex said was you don’t have to be perfect. Yoga is whatever it is for you, whatever it means for you I am a perfectionist and always feel that if I don’t get something right the first time, I am a failure Alex gave me permission to just be me, to do what I can, to gently push myself And speak up if you ’ re not sure what you ’ re supposed to be doing. It’s a lovely, relaxed atmosphere, amongst new friends There is no expectation to “BE” anything more than YOU.

“I genuinely look forward to my classes. I’ve met new friends. On top of which, Alex has a totally different approach to my previous instructors. I was (and am) accepted as I am. Alex is encouraging, and this keeps me motivated. I want to show up. I want to keep improving.”

Lisa

Deep Dive Graduates (100

Hour Yoga Teacher Training)

Five groups of students will be completing the Deep Dive Into Sober Yoga between March - May 2023! The Red Group graduated in March 2023. The Orange Group, The Yellow Group and Green Group will finish in May 2023. And the Purple Group will finish in May 2023 in Bali! This 100 Hour Yoga Teacher Training includes:

The history and philosophy of yoga

The main standing poses of yoga

Foundational coaching skills to support and mentor others on a sober journey

The science of yoga, mental health and addiction

Congratulations, everyone! Many of these students will go on to finish their full 200 Hour Course

Red Group

Orange Group

AnnetteBowen DarleneScarborough

EricaTieddje

JamiHana

KristenHutchinson

MicheleLutz

PerryDevaney

ReneeJernigan

SaundraButcher

StacyTurney

Deep Dive Graduates (100

Hour Yoga Teacher Training)

Yellow Group

Green Group

Purple Group

BethMichudha JackieZepeda

JennyMacpherson

LaurenGowers

KallyGreenaway

GabieSanfacon

DebCollins

ShaenaKaseyjay

AmberLax

MichelleGallagher

CindyPayne

JuliaSadler

Carrie Frobisher

Dear Sober Coach

MEET SOBER COACH SARAH.

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

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

Dear Coach Sarah

I thought that my sobriety was going to bring me 'zen like' levels of peace and calm but that hasn't happened-I'm often more stressed than I was before I stopped drinking

Can you offer me some reassurance please?

Thank you

Dearest JW

Thank you for your email

Here are a few thoughts a large part of my identity when I was drinking was busy-busybusy and also being anxious about being busy. I wanted to find contentment but it actually took me quite a long time to change gears to a more peaceful way of living.

I am afraid we cannot stress, strive, work hard, study deeply or walk over hot coals to get to peace I identified someone ahead of me on the journey towards less overwhelm and followed closely behind them I recommend you look for a bit of inspiration online or in real life, find someone being/modelling ‘who you want to be’ and ask them how they do what they do or how they got to where they are

Also ask yourself some good questions I was curious about what was making me feel less than fabulous and some of the answers were feeling tired, feeling like I didn't exercise or eat well enough, not having a

passion to pursue and not learning new skills. There was too much of the color grey, watching or listening to the news, doom scrolling social media, oh, and the alcohol as well to name just a few

If there is a list of less than fabulous pointers, there must surely be an opposite Yes, things that bring me contentment and satisfaction and those are silence and stillness in my day, reading a fiction book, a bunch of cheery daffodils, a blanket with a hot water bottle in winter and a cool breeze on a warm day. A lovely scented candle, at least eight hours of sleep, a long, long walk, preferably around 20 kilometres with a lovely tea and cake shop about 15 kilometres in. Writing in my notebook, making a rough plan for the day, coming to a place of acceptance that things don't always feel comfortable. There's illness, there's surgery, there's relationships ending, and some things are deeply and horribly uncomfortable but I found a level of peace in knowing what I can control or influence and what I can't

Finding peace-It's crept up on me gently. I used to chase it hard and be left feeling a bit hollow by the experience but letting go and doing less has really helped me find my version of zen.

I hope that helps Love Sarah

Dear Sarah

OK. I'm ready to start my alcohol free life. What do I need apart from the obvious 'list of whys,' alcohol free alternative drinks and a supportive community?

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SOBER WINS IN OUR COMMUNITY

We asked our members, "What is one of your proudest accomplishments since you became sober?" Here's what they had to share...

"Partnering up with this guy, Marvel!"

"Enjoying hikes with my baby! I started my sobriety because I wanted to conceived and read it was good to stop drinking. I used to talk to my baby when I was pregnant and tell her how she will be soon hiking with me, and this was today so grateful I’m able to spend time with her and teach her about having a healthy lifestyle."

"Trip to Hawaii, March 2022 (15 Months Sober!"

Erin Johnson in Oregon, USA

Lacey Niford in Massachussets, USA

Raquel Navarro in Costa Rica

SOBER WINS IN OUR COMMUNITY

We asked our members, "What is one of your proudest accomplishments since you became sober?" Here's what they had to share...

Running my first full marathon,42.2km last September!

Alison Kaigel

"My health returning! I felt soooooo terrible in the photo on the left."

"Launching my own life story sober and free!

Ellen Morris, Newcastle, United States

Stacy Jo Armstrong in the United States

SOBER YOGA GIRL PODCAST

EVERY THURSDAY with

LISTEN NOW

Alex Mcrobs

Little Steps… To Understanding And Managing Burn Out

By Jules Allan

Hi I’m Jules, each month I will be exploring and looking at various mental health and wellbeing topics,

sharing with you simple Therapeutic and Wellbeing Tools

My own experience of Burn Out

When I hit 40 I slowly began to burn out, it slowly crept on me without realising at first, I was often exhausted, very low mood, dysregulated a lot of the time not able to manage my emotions I started to get very overwhelmed with my workload and instead of saying no to more work I kept saying yes, the more exhausted I became the more I took on, I was permanently in a Fear state of ‘Flight’ and began to drop all my plates until everything crashed down around me. After many years of over working, over caring, over giving, unprocessed trauma Page 25

health issues and not having any health coping strategies I hit a very big wall and burnt out. At the time I had no idea what ‘Burn Out’ was I just knew that I wasn’t well and I couldn’t back to my old life and ways of coping

I felt so alone when I first experienced Burn Out and sadly lost friends, connections, community and work. Over the past 9 years I have begun to very slowly and gently rebuild my foundations, understand why I burnt out, exploring and learning about wellbeing practices that work for me, I began to prioritise my wellbeing and created a wellbeing tool kit that works for me

I am currently training to be an Integrative Counsellor and I hope to specialise in Burn out; working with people

who are Carers in their family, people who work in the charity, education and caring sector and people who identify as having a disability or an invisible disability

What is burn out?

Burn out is a state of physical, emotional, and mental exhaustion caused by chronic stress. It can occur when we feel overwhelmed, overworked, and have little control over our lives Burnout can have a significant impact on our overall well-being, including our physical health, emotional health, and relationships.

It can occur in both work and family life and can have a negative impact on your overall well-being In work, burnout can be caused by excessive workloads, lack of control over work, and little social support In families, burnout can be caused by trying to do too much, lack of support, and feeling overwhelmed with the demands of caregiving.

Symptoms of burnout can include feeling exhausted all the time, lacking motivation, feeling irritable, and experiencing physical symptoms such as headaches or stomach aches. Burnout can also affect our ability to concentrate, make decisions, and perform tasks effectively

The impact of burnout can be far-reaching, affecting our relationships with loved ones, our job performance, and even our sense of self-worth. Burnout can also lead to other mental health concerns, such as anxiety and depression

managing burnout, we can improve our overall well-being

Little Steps to support you in managing Burn Out:

Learn to recognize the signs of burnout, such as fatigue, irritability, and decreased motivation

Set aside time for activities that promote self-care, such as exercise, reading, or taking a bath

Setting boundaries between your work and personal life to avoid overworking and allow yourself time to recharge.

Take time to be present in the moment and engage in activities that bring you joy

Identify healthy ways to cope with stress, such as deep breathing exercises or journaling

Reach out to friends, family, Counsellor or a support group to discuss your stressors and receive emotional support

Cognitive Behavioural Therapy (CBT) is a widely used therapeutic approach that can be helpful in managing burnout. Here are some CBT exercises that can be of help.

Remember taking care of yourself is not selfish, but rather an essential component of maintaining a healthy and balanced life By being proactive in preventing and

Page 28

Identify Negative Thoughts: When we are burnt out, we may have negative thoughts that contribute to our feelings of exhaustion and overwhelm. Identifying these negative thoughts can help us challenge them and change our thinking patterns. Write down negative thoughts that come

to mind and challenge them by asking yourself if they are realistic, true, or helpful.

Practice Positive Self-Talk: Positive self-talk can help us counter negative thoughts and improve our mood Replace negative self-talk with positive affirmations and statements such as "I am capable," "I am doing my best," and "I am deserving of rest."

Focusing on gratitude can help shift our perspective and improve our mood. Keep a journal and write down three things you are grateful for each day, no matter how small they may seem.

Practice Relaxation Techniques: Relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce stress and promote relaxation. Identify and challenge negative beliefs that contribute to burnout, such as the belief that you must be perfect or that you must always put others' needs before your own

If you feel you may need extra support, it may be helpful to reach out to a Counsellor or Therapist to talk to, you can access online and in the real world sessions to support you.

Muscle Relaxation Exercise

Muscle Relaxation Exercises can be helpful in reducing physical tension and promoting relaxation, which can be especially helpful when experiencing burnout Here is a simple muscle relaxation exercise:

a comfortable and quiet place to sit or wn.

e a few deep breaths and focus on breath, allowing yourself to become elaxed with each exhale.

ting with your toes, tense and hold the es for a few seconds, then release the n and allow the muscles to relax etely.

e up to your calves, tensing and g for a few seconds, then release the n and allow the muscles to relax etely.

5 Continue to move up your body, tensing and holding each muscle group (thighs, abdomen, chest, arms, shoulders, neck, and face) for a few seconds, then releasing the tension and allowing the muscles to relax completely

6.Focus on the sensation of relaxation in each muscle group as you release the tension

7 Once you have tensed and relaxed each muscle group, take a few deep breaths and focus on the sensation of relaxation throughout your body

This exercise can be done as often as needed and can be especially helpful during times of stress or burnout. Remember to be patient with yourself and allow yourself to fully relax during this exercise

My Sober Curious Journey

Alcohol for me had a big impact on me and managing my wellbeing, over the years I began to use alcohol as a crutch When I hit 40 I burnt out and began to explore my relationship with alcohol and became sober curious, I would try dry January & Sober October, I would begin to feel better then would go back to drinking and it would slowly begin to be a crutch for me again, I explored the connection between my wellbeing, physical health, mental health and the impact alcohol had on me

I have become passionate about exploring my relationship with alcohol and the opportunities, friendships, connections and communities I have become a part of in the sober curious and AF world. I have been sober curious for 8 years and fully Alcohol Free since Dec 31st, 2019

My mantra all the way through learning to understand my relationship with alcohol and my mental health has been Little Steps I truly believe in this and will keep taking little steps every day on my healing journey!

Mandala Flow

By Alex McRobs

A Mandala Flow moves in a circle around the mat, and it's one of my favourite styles of practice to teach because it feels like a journey! In this flow, you'll journey around the mat in one direction, before turning back the other way. Have fun! If you get lost, don't worry - it's part of the experience!

EasyPose(Sukhasana)

Sit with crossed legs, lengthen up through the spine and bring the palms into heart centre After taking a few deep breaths, I invite you to then wam up through the body by moving through side bends, twists and forward folds and backwards folds.

LowLunge(Anjaneyasana)

Step the right foot forward foot forward, stack the knee above the ankle Lower the left knee on the mat. Lengthen up through the spine and reach through the fingertips Allow the head to balance on both shoulders Take a few deep breaths, and then repeat on the opposite side

ArdhaHanumanasana (HalfMonkey)

Place the palms on either side of the front foot Start to walk the hands back and lengthen over the leading leg Take a few deep breaths, breathing into the hamstrings You can add blocks underneath your hands to bring the ground closer to you.

LowLunge(Anjaneyasana)with QuadStretch

Kick the foot back towards the bottom Grab hold of the foot and create extension through the quad. Our quads can be tight, so this can be a challenging posture Ensure that you back off if you feel pain

WarriorTwo(Virbhadrasana Two)

Wide

LeggedForwardFold (PrasaritaPadottanasana)

Tuck the back toes, lift the back knee, and pivot your body so that your toes are facing in towards the side wall Release the body forward and let blood flow to the brain.

Pivot the left toes to the back of the mat, and bend through the left knee Stack the left knee on top of the ankle. Turn the arms so that the palms are facing down Gaze over the left finger tips Let your head balance on both shoulders.

HalfMoon(Ardha Chandrasana)

Trust that the left foot can hold you, and shift weight onto your left foot and left fingertips. Keep your right arm extended up towards the sky If you want to place a block underneath your fingertips, go for it

Extended Triangle (Uttititah Trikonasana)

Extend the left leg, and reach the left arm as far forward as you can, hinging at the hip. When you can't reach any further, pivot the body so that the left fingertips run alongside the leg. Gaze up towards the right fingertips.

MountainPose(Tadasana)

Step the right foot forward and come to your mountain moment at the back of the mat Pause in stillness. Move through a vinyasa flow to journey back to downward facing dog.

DownwardDog(Adho MukhaSavasana)

From the Downward Facing Dog, go all the way to the start, and journey through the opposite side.

ThreadtheNeedle

Release onto your back body, cross the right ankle over the left thigh, and pull the knees into your chest.

Meditation

End in a seated meditation or savasana

ReclinedTwist

Drop both knees in one direction, and gaze over the opposite shoulder

Sober Girls Yoga Poetry

By Aldo

Quagliotti

Parked forever

My smile makes the air quaver

As if I chased the curves of leaves

Pirouetting down those trees

My eyes are quicksands for colors

And joggers flash through my sight

Pollens get stuck right in my throat

And plant bulbs into my mind

I try to spell Happiness

But I swallow prams and frisbees

All I come up with is that I parked

My soul under these roots

Chained my breath to a gentle breeze

Over cycles of seasons, repeatedly

Aldo Quagliotti is an Italian poet living in London, UK. He's the author of Japanese Tosa (London Poetry Books), Confessions Of A Pregnant Man (AllienBuddha Press) and Incubi&Succubi (Dumpster Fire Press)

His poems have been rewarded in Italy, Brazil, USA, Canada, Ireland and in the United Kingdom. He has been selected for important anthologies such as Paper therapy,Yawp!, The Essential anthology, Murmurations, Poetical Word, Poetry in the Time of Coronavirus Several webzines and magazines have published his work, such as INNSÆI, U-rights, Credo espoir, Parouisia , Poetica Review and many more He has been chosen to represent the Poetry Corner at the London Chelsea + Kesington Art Week 2020,2021 and 2022 editions

By

Joris Soeding

Friendship in Three Augusts

“The feeling of having shared in a common peril is one element in the powerful cement which binds us.” Alcoholics Anonymous

August 19, 1996. New faces, uncertainty, and without a drop of liquor. I was seventeen and alive. The friends that I became acquainted with for the next three Augusts were quite a remarkable group of individuals. I attended five meetings per week. I befriended Meghan in October, Chris the following spring, and the circle grew. Most of us were trying to stay sober, others were not part of a twelve-step program. We spent countless hours at Lonestar Coffee Shop. Big band music, free refills, outside we would hacky sack, or if we were lucky, our friend Marcus played the guitar to us and passersby. Other nights I hovered over homework with my coffee in a tall, handled glass. There were a lot of movies involved. At the movie theater next to Lonestar we ecstatically awaited Stars Wars: The Phantom Menace on opening night. The Blair Witch Project, Eyes Wide Shut, The Truman Show, and The X-Files: Fight the Future were also enjoyed together in that theater. Work, school, bowling, concerts, driving, billiards, plenty to remain occupied. One weekend my parents were out of town. We were laughing, swimming. Suddenly two uniformed young men with flashlights appeared. Their beams swiveled onto the glass table. There were many opened Pepsi cans and a couple of ashtrays. They asked where the beer was, stunned. I told them that we don’t drink. Speechless. They told us to keep the noise down for our neighbors and drove off. We shared everything at our meetings, especially our favorites on Sunday and Tuesday evenings. We struggled, strayed, remained, survived, and didn’t. We were linked with a similarity, a goal. I knew at the time that I would never have another group of friends like that. Twenty-six years later and still sober, I have been right so far.

Joris Soeding’s most recent collection of poetry is After Highland Park (Origami Poems Project, 2021) Soeding’s essays have appeared in publications such as Chicago Literati and little somethings press He is a 2021 and 2022 Pushcart Prize nominee and fifth grade Language Arts teacher in Chicago, where he resides with his wife, son, daughter, and cats.

Maree, Sober Sister in Bali, Visits the Mindful Life

Practice Bali and has a coconut after yoga with her partner Reddy!

Mai, Kimberly and Erica, members of Sober Girls Yoga, have brunch in Atlanta

Alex who completed the Sober Girls Yoga 30 Day Challenge in 2022 visits the Bali Studio

Alexandra in Greece

Brandi and Alex have lunch in Bali after the March Retreat

SOBER GIRLS CLUB: Every Sunday at 9am EST

EUROPE/ASIA LIVE ZOOM YOGA: Every Sunday at 8am BST

AUSTRALIA/NORTH AMERICA LIVE ZOOM YOGA: Tuesday at 7:30pm EST (Wednesday at 7:30am AWST)

Sober Girls Club Zoom Schedule

Intention Setting: Sunday May 7th

What are your intentions for the month of May? Join us for this thought provoking meeting where we reflect on where we ’ re at in life and set our goals for the rest of the month.

Guest Speaker: Samantha Dunman on Sunday May 14th

Samantha Dunman was a student in the Sober Curious 30 Hour YTT in the winter of 2022! She is also attending the Mexico Retreat this june with the community A busy yoga teacher, mom and director of financial aid at a university in Florida, Samantha somehow finds the time to still give back to the Sober Community She brought Sober Curious Yoga to local studios in Florida with another one of our members, Erica Tjiede! Please join us for this meeting on Sunday May 14th for a check in, meditation and then an opportunity for Samantha to share her story with yoga, alcohol and recovery

Book Club: The Sober Diaries on Sunday May 21st

Our book club book for May is The Sober Diaries and we are honored to have Clare Pooley as our guest for this club! Like many women Clare is juggling a busy career and motherhood This book is a year in her life becoming sober Join the meeting to meet Clare herself, and learn her story.

Guest Speaker: Lauren Gowers on Sunday May 28th

Meet the inspiring Lauren Gowers! Lauren joined us for the Sober Girls Yoga Bali Retreat in January 2023 and was so inspired she decided to return to Bali in May 2023 for the first ever Mindful Life Practice Yoga Teacher Training in Bali! Lauren is from the UK In this session we’ll have a check-in, meditation and then hear Lauren’s story with sobriety

Every Tuesday at 7:30pm EST (4:30pm PST) /

Every Wednesday at 7:30am in Bali

America/Australia Zoom Yoga Schedule

The Yamas of Yoga (Limb 1 of the 8 Limbs)

Ahimsa: Living with Love - May 3rd/4th

Ahimsa is the first yama It asks us to restrain against violence towards others. It is the basic act of being kind. This Flow and Let Go Practice will invite you to “flow” through a vinyasa before dropping into stillness in yin postures contemplating the themes of cultivating love and kindness into our lives. Expect heart and hip openers.

Satya: Living Your Truth - May 10th/11th

Satya is the second yama from Pantanjali’s yoga sutras It asks us to practice honesty and truthfulness with our words, thoughts and actions This Flow and Let Go Practice will invite you to “flow” through a vinyasa before dropping into stillness in yin postures We’ll be invited to be really honest with our bodies about how we ’ re feeling during the practice, and use this to reflect on how we can be sincere and authentic every day of our lives.

Asteya: Release - May 17th/18th

Asteya, the third yama, can literally translate to not stealing This practice can also include not taking others possessions, time, ideas, and more. How do you practice asteya during asana, the poses? How do you practice asteya in your life? In this Flow and Let Go practice we will contemplate these themes We will start with appreciating the fullness of what we have, and moving from there

Brahmacharya: Release - May 24th/25th

Brahmacharya, the fourth of the yamas, can translate to moderation In our modern world, we can interpret it as finding the middle way - or wise use of our energy The goal is to preserve our energy To sit quietly and gather our energy through our breath, our meditation and our postures This will be a flow and let go style class cultivating on finding the middle.

Aparigraha: To Love and Let Go - May 31st/June 1st

The last yama, aparigraha, is non-hoarding It’s not holding onto, grasping, or being possessive of anything. Our belongings, our thoughts, our relationships, our jobs, our ways of being The opposite of this is to learn how to let go Our Flow and Let Go Practice today will be themed on this: to love and let go.

Europe/Asia Zoom Schedule

Every Sunday at 8am UK, 11am UAE, 3pm Bali, 6pm Melbourne

The Niyamas of Yoga (Limb 2 of the 8 Limbs)

Saucha: Cleansing - May 7th

The first of the five niyamas of yoga is Saucha or cleanliness In this practice we’ll reflect on ways we can bring cleanliness into our livesdecluttering our spaces, our minds, our bodies, our souls This practice will be Flow and Let Go - and we’ll reflect on how to live with Saucha.

Samtosha: Contentment Within - May 14th

How many times have you said to yourself, “I’ll be happy when?”

I’ll be happy…when I get that job.

I’ll be happy when I move countries

I’ll be happy when winter is over Samtosha is the practice of finding contentment in the moment We learn how to make peace with ourselves

In todays practice, move through a Flow and Let Go geared around this

Tapas: The Power of Practice - May 21st

To get anywhere in life in sobriety, in yoga…we must have a commitment to practice. In this Flow and Let Go Class we’ll explore the third Niyama which is Tapas Learn how to cultivate your inner strength and fire

Svadhyaya: Self Study - May 28th

Svadhyaya refers to our inner reading, or self-study It’s about learning how to get to know yourself better. Through reading, journaling, learning and discussing we study ourselves and life In this Flow and Let Go class, reflect on the meaning of Svadhyaya and how you bring this into your life

Ishvara Pranidhana: Devotion - June 4th

The final Niyama is Ishvara Pranidhana, which is about bowing to a higher, more intelligent force in the universe. What do you devote your practice to? Reflect on this in this sixty minute Flow and Let Go Class

WORDS FROM MINDFUL LIFE PRACTICE MEMBERS

"Join our community. MLPC is the best community to share, meet friends and learn a whole new way to live. Especially if you are new in sobriety as there are so many classes to share your feelings and give you support on your journey "" - Jenny in Australia

“I'm so grateful for this MLPC - thank you to Alex, all the teachers, and everyone else who contributes their time to this wonderful community!”

- Jen in Canada

"Alex's positive attitude, and the connection we had as coworkers, drew me to practicing yoga again I know not every yoga teacher's style suits everyone's needs, but after my first class with Alex, I learned what I needed out of yoga I trusted in Alex and her vision for the MLP and was excited since I had moved back to the US and was missing taking classes with her!" - Maureen in US

“ It's beautiful how the MLPC is helping us maintain/increase happiness during the current situation. I highly recommend this online course. I realized I was able to achieve all of these with the 30 Day yoga challenges!”

Amira in Abu Dhabi

“My favourite style is definitely Yin. I love the deep stretches and the opportunity to work on my focus I also love the Vin & Yin classes on the MLPC because as Alex says, “It gives you some of what you need and some of what you want”. Oh, and I’ve recently discovered a serious love for Yoga Nidra! Highly recommended!

” - Emily in Canada

WORDS FROM MINDFUL LIFE PRACTICE MEMBERS

I didn’t start drinking until my late teens, and soon as I entered my 20’s, I became “the party girl”. I would drink on weekends and have the absolute worst hangovers the next day, feeling myself in deep state of anxiety/depression, only to repeat it again the next weekend. In reflecting, most the time I was doing it to “fit in” or with an idea that I couldn’t be fun or social if I didn’t drink, and as a mechanism to avoid my feelings I often describe myself as the girl who was the most drunk at the party/bar of my friends. As I got into my late 20’s and early 30’s, it changed from being the party scene to a glass or two of wine to “destress” at the end of the day, however that then became a daily event and the way that I coped with stress. It was present in movies, social media, tv shows of being “normal” to use wine as a way to de-stress, and was also something I witnessed as a child, seeing my parents have a beer after a long day at work.

After my dad passed away in 2018, I used wine as a way to numb those painful emotions. I remember being beside him as he took his last breath, crying and crying, and it was like a switch in my body just flicked to say “ nope this is too painful, I’m

shutting this off” The emotions would try to surface at times, and now I can see I used wine any time any emotion tried to surface as a way to swallow it back down, literally. I felt like I lost my family unit as I knew it, and my life very quickly shifted into a life I no longer recognized

On top of that, I was having all sorts of gut health issues; and finally after coming back from a yoga retreat in December 2021, I thought to myself, no one can help you, except you I wasn’t liking who I was becoming, my mental health was suffering, my body was screaming for me to pay attention to it. It was time to make some lifestyle changes. I happened to find Alex by pure chance on social media a couple months earlier and I was drawn to her instantly When I saw her posts about a 30 day sober curious yoga challenge, I was so intrigued as I love yoga and thought the two went well together for what I was looking for. I sat with it for a bit and finally decided to dive in January 1st. Little did I know, this was just the beginning of a beautiful adventure of finding my true self, my passion, and my joy

I can honestly say I’ve never felt better. It has given me back so much - I can sit with discomfort, feel my emotions and work through them, I am healing my gut health, and finding my true authentic self who got lost along the way. Today, I feel connected to myself, grounded and present in my body, and most importantly showing up for myself daily. I am re-building myself from the foundation up. I am setting boundaries, honouring myself, and deepening connections with others

Alex and the MLPC community hold such a beautiful, safe, supportive and loving space that allows for deep connections to be made all across the world And I truly feel a part of a community now I would not be where I am today without this beautiful community