Kally Greenaway and Beth Michuda
Little Steps to Understanding & Managing Emotional Triggers
Have you ever heard the expression, “Do as I say, but not as I do?”
I realized recently that that’s basically the way I’ve been running my online community since I moved to Bali
(But basically…since ever!)
I started the Mindful Life Practice when I was living in the UAE
While I was there, I was a full time grade one teacher I was out of the house working between 6am-4pm every day. From 4pm onwards until 10pm, I would run the Mindful Life Practice.
Not only was I teaching yoga classes, yoga teacher trainings, and sober challenges - I was also the head of marketing, web design, accounting, etc And the company would make usually about $2000 a month - not even enough for me to pay my yoga teachers & assistant who was supporting me. My teaching salary funded this.
When I built the business enough to quit my job, I moved to Bali. But I was SO afraid of change. We were established as a Zoom Yoga community, and did yoga every day on Zoom in the pandemic. I was afraid to change the times I offered classes, so I worked until midnight. if I wasn’t available 24/7 online for my members, that I’d lose them. So I tried to keep the same schedule as I did in Abu Dhabi - PLUS a four hour time change That meant I worked some days until midnight or 1am, and got up at 5am. It was absolutely wild.
I’ve gone through big personal changes in the past 6-7 months. I quit coffee, I changed my diet, I went off my mood stabilizing medication, I stopped eating refined sugar As a result, I found I’m much less able to stay up late.
Then I moved to a farm (the new Mindful Life Practice location) and I officially cannot sleep past 5am. There are roosters, there are ceremonial noises, I literally sleep and wake with the rest of the world I can feel the world turning and my body is in tune with it It’s absolutely magical
Not only am I exhausted, but my new house just doesn’t look beautiful at night It’s dark, it’s scary, I don’t have the lighting, and the videos recorded are bad quality
And I’ve realized - that I need to give you THE best version of me - as a member With the way the community is - I simply cannot be available 24/7 to teach yoga for everyone. Especially with all my retreats and yoga teacher trainings now So I have to give you the best version possible of me! Quality, not quantity.
You’ll still have access to 3,000 on demand videos with me - filmed over the years, around the world
You’ll still have journals accompanying the classes filmed last year in Bali - and possibly more!
I am going to regularly create shorter, on-demand classes for you - coming soon is a ten minute Yoga for Shoulder Tension class and a fifteen minute Yoga in the Morning practice Please DM me if you have ideas and suggestions for these videos - I love creating this content for you!
I will teach two, one-hour, live classes a week - these will be filmed with a production crew here in Bali at the studio & published on demand on the platform - only available for members These will be special themed classes (promoted in advance of each month in our magazine.) The classes will be at 6:30pm EST on Sundays, and 7:00am BST on Sundays. These will be cancelled from time to time on weeks when I have retreats/yoga teacher trainings in town
I will lead two sober girls club once a week. These Sober Girls Clubs will include:
Intention Setting at the start of the month - with an opportunity to look at a life balance wheel
Sober Speakers Twice a Month
A Sober Book Club conversation (with an author in attendance!)
I am so excited for this “ new ” version of the membership - a version that is going to allow me to show up for all of you as my best self!
Looking forward to seeing you on Zoom!
-Alex
Magazine
Editor Alex McRobs
Layout Editor
Contributors
Yasir El Mahdi
David Golding
Sarah Williamson
Jules Allan
Binod Dawadi
Scott Thomas Outlar
MLPC Community
Meet Kally Our new friend in Canada she’s one of our amazing friends who we got through social media She
joined us in September, 2022 for our 30 Day Sober Girls Yoga Challenge and quickly became a familiar face in our classes. She is doing her Sober Curious Yoga Teacher Training now with Alex. We adore and love her energy in our circles and classes Get to know our latest friend as she answers our interview questions
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Hi Kally! Tell us a little bit about yourself! Who is Kally?
Kally is a fun, caring, hilarious woman from Kingston, Ontario, Canada. I’ve always had a strong love for cats I’ve been obsessed with healing myself for years and have never been able to stop focusing on what “the secret to enjoying life is”
I’ve always been very anxious and a “ yes woman ” . I thought that if I just said yes to everyone and tried to keep everyone happy, my life would fall into place. I was incorrect. Yoga, the community, & learning about taking care of myself is helping me to build boundaries and understand what I can do for myself in order to show up in my life more for the things I want to enjoy & the people I love
What inspired you to start practicing yoga?
I was told by many doctors, friends, family & authority figures that I should try yoga to reduce my anxiety. I’ve had very strong anxiety since childhood and I’m now realizing that this was likely due to an unregulated nervous system & CPTSD
Have you ever had any experience with yoga before joining the MLPC?
Yes. I used to do yoga at a studio in Ottawa, Ontario, Canada and I loved the classes so much but I couldn’t afford to keep up with the community I was also very intimidated by the experienced yogis & the commute was difficult to the studio in Winter
I used to attend a yearly yoga retreat at “Shanti Retreat” on Wolfe Island in Kingston, Ontario, Canada with Nigel Walker. It was my yearly reset for 3 years and it closed at the start of Covid.
then but hope to schedule sessions with Khaled to continue my journey
How did you end up being so committed to yoga?
I needed something to focus my time on other than drinking. I had tried yoga in the past due to suggestions from many people I met to ease my social & generalized anxiety. It didn’t really stick as a habit until I started practicing with the MLPC at HOME so I could be comfortable & learn the poses from the base up I used to attend in-person classes once or twice a week but I was pushing myself too hard into the poses without realizing because I hadn’t taken the time to learn from the base of each pose.
Once I went back to the basics and tried Alex’s classes - I learned to practice a calmer/trauma informed type of yoga that doesn’t feel stressful to roll out of bed and do when I’m overwhelmed. I follow Alex on Facebook for years before I finally hit rock bottom with my drinking It wasn’t working anymore and I wasn’t enjoying it My body was so sore I was calling in sick to work once a week and I was counter acting my cannabis habit with alcohol to combat extra anxiety. I tried the 30 Day Challenge and was able to quit drinking for 30 days and I signed up for the 60/108 day challenge.
What’s your connection to the MLPC?
I attended a live on Facebook with Khaled & Alex and I experienced hypnotism for the first time. I had only ever seen it done in shows on a cruise ship in the past, so with social anxiety - I wrote that healing method off as a huge nope. This got me interested in trying the 30 Day Challenge because I think the hypnotism could help with my smoking addictions I haven’t tried it since
Alex lived in the same city where Kally lives, Kingston, Ontario, Canada It was the city where she first started teaching during her univerty time.
Did you face any challenges ?
I have been so tired & cranky for the entire month. I have an addiction to cannabis as well so I’m noticing more anxiety from smoking and lots of exhaustion I’m hoping to curb this addiction next & remember that it’s better to be tired than SICK, PUKING, AND TIRED. I hear the crankiness subsides as time goes on
What are the biggest benefits you’ve reaped from your yoga practice?
My body feels like it’s stronger but has a lighter energy I’m experiencing less soreness at my job where I stand for 7 hours a day It has given me a solution to what to do when my emotions are too overwhelming In the past, I would reach for a drink. But after a month of re-wiring my brain to choose a 30 minute pre-recorded yoga class instead of wine - I think I can now see an option other than drinking to combat stress I’m 31 years old and my only answer to cure my stress has been to drink until now
these poses & the girls will get all smooshed)
What is your favorite type(s) of yoga? And why?
Yin Yin feels like way more of an accomplishment to me than a power yoga class (I started with only power yoga classes to get workouts back in 2011 )
As an anxiety ridden human I am very tense all of the time and my brain is going a mile a minute If I make it through a whole yin yoga class, I always feel proud of my stillness because even if I stay still for one pose - it’s longer than I can stay still and focus in my regular life.
What’s your favorite posture?
Pigeon I love feeling the emotions release from my body.
What’s your most difficult posture?
Tree pose or any crossed legged standing pose. I’ve always felt like my thighs stop me from ever having the potential to fill twist my legs over each other or bringing my ankle higher than my knee I love my thighs but I just get really frustrated when I feel like I will never be able to reach a full posture due to components out of my control like a body part being in the way. (this also happens when I’m trying to cross my arms in
Any words of wisdom to those just starting out?
Community is the most important thing when you quit drinking. I’ve never had this before the Mindful Life Practice and I think it might be the necessary key component to healing I had been lacking community which meant I wasn’t reaching out for additional resources when I needed them in the past on my sober attempts. This time I have a whole world of supports at my finger tips
"I tried the 30 day challenge and was able to quit drinking for 30 days and I signed up for the 60/108 day challenge."
As a full-time professional Sober Coach and Sober Companion resident in the UAE, potential clients (and those close to them)
often approach me asking what solutions exist to find recovery. continue
others) might find themselves at their ‘rock bottom’. The moment when they finally surrender to the fact that life has become unmanageable, and they can’t manage their own lives without drink or drugs
Many of us (and I talk as a recovered alcoholic myself) have tried and failed for years, attempting to ‘ manage ’ our drinking, or using We come to realise that we cannot. And once we start, we cannot stop.
The obsession that somehow, we can ‘drink like normal people’ The obsessive and intrusive thoughts or urges related to using drugs, alcohol, or destructive behaviours such as gambling. These urges become overwhelming slowly over time as the disease is insidious and progressive.
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This refers to the irresistible urge to engage in these behaviours despite the negative consequences. Even though we know that drinking or using is not a solution, we do it anyway. Once we start; we cannot stop.
The spiral of decline, sometimes over years, which leads to the ‘rock bottom’ moment when we surrender to the truth that we need help
Of course, for some, there never is that moment of surrender and lives are shattered So, what options exist to find recovery?
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The
of SUD is that there are two components at play here:
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For some, it is necessary to stop by exiting life as we know it temporarily, for a 28day inpatient stay in a hospital. For many that is an extreme measure that is rejected However, once attending an addiction treatment programme, we are given the time and space to stop drinking or using, become educated about addiction and recovery, and find a way to embark on a journey of change. Rehab is an amazing way to begin recovery if you can afford it and take the action to go
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Attend fellowship groups like (AA), NA and others AA began in 1935 and is the largest recovery organisation on the planet. Many individuals do find the strength to walk into their first AA meeting and stick around The recovery community does not “shoot their wounded” and individuals will find a wealth of hope, strength and likeminded individuals’ who want to help The other important points to note are that fellowships exist all over the world (and on Zoom too) and ‘membership’ is free
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Work with a professional Sober Coach or Sober Companion. Many of my clients reject the notion of rehab and/or AA They also explain to me that leaving their family and work for 28 days is not an option. I offer a one-to-one bespoke recovery programme, which includes DayHab; more on that in a moment
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When working with clients, I would say the critical measure of success is consistency Focussing on recovery every day by breaking the cycle and committing.
Many clients accept that they need guidance, but still try to ‘negotiate’ with their commitment to it
Recovery needs to be an everyday programme of action. The process is one of change and we begin one day at a time
There are essentially, four ways that I work with clients or those close to the client:
An intervention is a structured and formal process designed to help an individual recognize the severity of their substance use and accept help to address their problem As a professional interventionist, I typically work with loved ones, family, and friends to confront the individual with an SUD about their behaviour and to seek treatment The process is one based on love and support, where we work together to provide a safe and effective opportunity to express concern Interventions must always be conducted with care and sensitivity, and as such must be well planned and executed An intervention is a powerful tool in helping individuals with an SUD recognize the need for help and take the first step toward recovery.
This is where I live with a client and his family, working every day intensively on recovery. A typical engagement lasts a minimum of 30 days I recently completed a 33-day live-in Sober Companion role in Dubai, with a client whose drinking had grown to unacceptable proportions over the last decade, with COVID accelerating its impact on the family and the client. We work together daily for several hours on learning new tools and coping strategies for recovery, so that he is fully equipped to stay sober when I leave. I attend all social functions, travel where necessary and build a reliable and effective daily routine. This can be very expensive, but for some, it is the most effective route to sobriety
The definition of a DayHab is an intensive outpatient programme (“IOP”) Whereas a Rehab involves moving out of the home for a period of time, DayHab brings recovery to the home (or office). I offer a bespoke recovery programme, where the client and I meet every day Flexibility is key here,
so that the client can attend to normal life, family and work but is committed to working for a minimum of 2 hours on average per day. I build the recovery programme around my clients’ work/life balance and typically work with the client every day (including weekends and evenings) for 30 days The programme is very similar to the Sober Companion role, but without my living in the clients’ home There has been a significant growth in DayHab’ s around the world, due to the flexibility it offers.
Some clients prefer to work with me once a week Whi route to sobriety, I do offer a 13-week programme of reco per week on average (plus unlimited phone calls), we w recovery programme, so that new skills are learnt, routi begins.
In my experience, recovery becomes ‘good recovery ’ when taken every day. We build our knowledge, skills, and exper one day at a time This is how we build new habits and mo from old ones.
Some clients prefer to work with me once a week. Whilst this is My DayHab programme is still a bespoke one-to-one programme of recovery whereas in the future it might be possible to provide a setting for working in groups, to keep the cost down and my clients can find a new community of recovery together
David Golding is a sober coach and the founder of Sober Lifestyle Coaching LLC (Dubai), which anonymously and confidentially supports and mentors' clients in recovery. You can visit their website here
magazine@themindfullifepractice.com
facebook com/groups/sobergirlsyoga
instagram.com/sobergirlsyogamagazine
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Read more on page 59
Meet one of the first few who will join Alex online and in person for the Hybrid Yoga Teacher Training
She first joined us for the 30 Day Sober Challenge and like she'd like to think (and so are we) that the universe brought her to the MLPC. Beth agreed to be in our 4th issue of the magazine and we're so appreciative Enjoy getting to know our friend
I was born and raised in Philadelphia and also
lived in NYC for a few years. A lovely Irishman swept me across the ocean at 34 years old and I've been living in Dublin for over 10 years now. Leaving the law firm life back in the States, I now work in the corporate world. The work / life balance in
Europe enables me to make many of my travel dreams come true. My large, extended family and great friends usually don't keep me away from Philly for too long without a visit. The expat life isn't easy, but it sure makes my life adventurous!
How did you meet Alex?
After following Alex and MLPC on Instagram, she kept popping up on my feed, so it was either the algorithm or little nudges from the universe. I'd like to believe the latter! I can't wait to meet Alex (as well as the group) in May during my YTT in Bali. Global connection through the internet is great, but meeting people in person is always special.
What inspired you to start practicing yoga?
A good friend invited me to a hot yoga class in 2008 I played basketball in college and I thought I needed something less impactful on my joints, in addition to swimming. Yoga fit the bill and help
present. When I practice yoga, it feels like I'm in my own bubble of calmness and I like that, even if it's just for a little while.
Initially I joined MLPC for the 30 Day Challenge, knowing full well I probably needed to sign up for the full challenge. After a few weeks, I loved the community and yoga so much that I upgraded to the 108 Day Challenge. This week we are learning about the niyama called santosha, which means contentment or satisfaction. I also started the hybrid 200 YTT, which is 100 Hour online and then 100 Hour in Bali in May. It seemed like the best of both worlds for my schedule Needless to say, I am fully immersed in yoga and the MLPC community and it's really great
How did you end up being so committed to yoga?
Yoga and I have been circling each other for about 15 years now. It's helped me in asons of my life and I've also en I probably needed it the icing yoga every day for the months is the longest I've sistently practiced. I've only committed to yoga because e way it makes me feel in my mind and soul Surrendering mmitment and consistency has shifted something and me asking for more yoga! It's ver boring. When I think I or figured out something on here's something else right it waiting to challenge me.
any challenges during the ruary?
It's still pretty dark in the mornings and early evenings in February. As Ireland is so much higher on the map than Philly, winters tend to be difficult. After 10 years, it still affects me This year I focused on embracing the dark with simple, daily actions that made me happy - yoga, reading, cooking and writing, to name a few. Getting rid of the alcohol 100% made a huge difference as well.
What are the biggest benefits you’ve reaped from your yoga practice?
Quieting my mind and calming anxiety. It's also a great mood booster for me
What’s your favorite posture?
I really enjoy any forward fold. My favorite is the wide-legged forward fold (prasarita padottanasana). It's a great stretch that creates a calming effect for me.
What’s your most difficult posture?
Where do I start?! Ha Currently, it is wheel pose (urdhva dhanurasana) and crow pose (bakasana) I am working on strengthening my body and core.
"Needless to say, I am fully immersed in yoga and the MLPC community and it's really great."
What is your favorite type(s) of yoga? And why?
I love a long, hot yoga class It helps me with flexibility, deepens my poses and I work up a sweat. The heat helps me stay in the present moment (not necessarily by choice!). Alternatively, I love the slow, held poses in a yin class Sometimes that is harder than a hot yoga class for me - to turn inward for longer periods It helps release emotions too
Any words of wisdom to those just starting out?
Step out of your comfort zone and lean into the unknown. Let yourself be vulnerable to learn new things and make mistakes and it will crack open your body, mind and spirit in time Also, try not to focus entirely on the physicalness of the poses It's not a competition (as I remind myself as well). Yoga benefits the mind so much more than we think.
Want your story to be featured in our magazine?
Email it to magazine@themindfullifepractice com
"Thiscommunityissospecial,Ifeelsafeand understood.Ihaveaccountabilityandsupport."
At the end of March, The Mindful Life Practice is saying Farewell to Yasir, who has been with our community since March 2020. He has decided to pursue another career opportunity. Yasir, we want to thank you so much for everything you've done for the community and we are so sad to see you go You will be missed! You are the most loyal, dedicated, hardworking and kind person. The Mindful Life Practice would have never gotten to the point it has without you, and we want to thank you so much for your hard work If you are available in the next two weeks, please drop in for a yoga class to say Farewell to Yasir.
Our new admin assistant's name is Intan, and she is from Indonesia. Intan can be reached at: intan@themindfullifepractice com or at our company Whatsapp, +62 813-3775-7816 . Intan is also in training to become a yoga teacher. Please note we may take 24 hours to respond due to the time difference.
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.
I feel frustrated when I see other newly sober people picking up new hobbies and past times. I'm not interested in training for a marathon, making sourdough bread or crosswords I don't want to spend hours training, I'm not keen on baking and I haven't done anything creative for years
What do you suggest
Thank you
Thanks for asking your question If you hang out in the "sober sphere" for long enough, you'll see and hear the conversations around how much more time you get back in your life once you stop drinking There's no doubt about it - Alcohol is a massive time thief. Shopping for it, thinking about drinking it, the way nothing productive or creative gets started, worked on or finished once you've opened the bottle and of course, the time spent nursing hangovers or low level brain fog Yep, alcohol will steal your time
During the pandemic there was a surge in sales of jigsaws, puzzle books, board games... we took to picking up old creative activities, like cake making and decorating, sewing, knitting, crocheting, bread baking, painting, drawing and a squillion other things I was glad to see friends picking up old activities and reacquainting themselves with something they loved but I felt frustrated. I wanted an actual hobby, and I couldn't find one that I enjoyed I just
couldn't stick with one thing I did art at A level and I consider myself to be creative. So why couldn't I just pick up tools and get on with something?
I was so frustrated. Then I stopped worrying. I let go of some old stories. I allowed in some new thoughts, feelings and emotions. I was ready to rethink what I wanted
This is what I say my hobby is now "trying new stuff." I know that's not a snappy, easy to understand little title like knitting, but it works for me I love trying new stuff Over the last few years I've made jewellery, made a macrame plant hanger, painted with acrylics, embroidered, collaged, Kintsugid, coloured, made clay models and more I love trying new stuff. I don't have to be brilliant at anything, which the perfectionist in me is delighted about, I can play, I have freedom to explore, and either love it or put down and move on I let go of expecting fabulous outcomes and create for joy. I either explore from equipment I have at home or borrow from friends. I buy kits from Etsy or similar or ask for them as gifts. Sometimes I go and join classes for one day with other creatives or at adult education centres. I don't care about the cost because I'm not spending my cash on alcohol anymore. Get a piece of paper, write down a long list of ideas and start trying them one by one
I hope that helps you
Sarah Sober Coach Dear Coach SarahI want to commit to a long stretch of sobriety but I've got so many social events lined up this Spring and Summer it feels like an impossible task. How did you get over the Page 26
idea that there would always be some reason to continue drinking?
Thank you for your email (sent to sarah@drinklesslivebetter com)
My excuses as to why I couldn't have a break from alcohol were many and varied. What it really boiled down to though, I think, was a case of being stuck. I had a fear of trusting myself, and a lack of clarity around what I really, really wanted for myself In my first summer sober, I had all of the excuses around festivals, weddings, barbecues, pub gardens. And my reasons were absolutely based around the fear of both not trusting myself, and also what other people were going to say. I knew that if I gave myself the tiniest tiniest window of opportunity not to stick with the goal that I'd set myself, it was all over
To get clear on what you want, it might be best to think about the long term first, who is the person that you're becoming? What are your longer term goals? As far as your family is concerned, your work is concerned, your finances are concerned, there are so many different areas in life where alcohol has a massive impact If that's too big for you, roll it back a bit What are you looking for yourself in the next few months or so? And if that's too much, then bring it right down into the present moment. What are you looking to get out of this week in your life? How can you make your life better this week without alcohol in it?
Through that first summer sober, I was able to see each event as a stepping stone to the next one. Once I'd got free through an alcohol free wedding, I knew in my heart, I'd be able to do an alcohol free festival. Once I'd got through an alcohol free festival, pub gardens, were going to be easy.
Getting totally clear and then trusting yourself helps you to see those excuses for what they really are Helps you to put those excuses aside and say, these are not my stories This is not who I am I'm clear about what I want and I totally trust myself to go for it
If you can't 100% Trust yourself at the moment, who are the people that you can gather around you? Who will be able to cheer you on? Who will be able to hold you accountable? Who do you need to share your story with so that they understand how much this means to you?
Take some time to think about that long stretch of sobreity you want, take apart the excuses that might hold you back and then move forward one tiny goal at a time.
I wish you well with it
Sober Coach Sarah
Find Sarah at www.drinklesslivebetter.com or
www instagram com/drinklesslivebetter/
Check out Sarah's interview on page 34!
Alex Mcrobs
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
This month we are looking at Emotional Triggers. What are they?
Have you ever experienced a sudden and intense emotional reaction to
a situation or person? If so, you might have come across what is known as an emotional trigger.
An emotional trigger is something that causes an immediate and often intense emotional response These triggers can be positive or negative, and they can vary from person to person It can be a situation, a person, a place, or even a memory that brings up intense feelings like anger, sadness, or anxiety These triggers can be positive, such as feeling joy when spending time with loved ones, or negative, such as feeling anger when someone cuts us off in traffic
Emotional triggers are normal, and everyone experiences them from time to time. However, when these triggers become
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too overwhelming or frequent, they can negatively impact our mental and physical health.
Therefore, it is important to identify our emotional triggers and learn ways to manage them effectively By doing so, we can improve our overall well-being and avoid unnecessary stress.
Have you ever found yourself feeling anxious or stressed out after scrolling through social media?
That's because social media can be a significant emotional trigger for many of us. Constantly comparing ourselves to others and feeling like we're not measuring up can take a toll on our mental health It is essential to recognize when social media is becoming a trigger and take steps to manage it
One way to manage this emotional trigger is by setting boundaries You could try limiting your social media use or unfollow accounts that make you feel negative or anxious.
Remember, social media is just a highlight reel, and everyone has their own struggles and insecurities So, let's focus on our own journey and celebrate our unique strengths and accomplishments!
Have you ever felt triggered by social media? How did it make you feel? What helped you to handle it?
The first step in managing emotional triggers is identifying them Sometimes triggers are obvious, but other times, they may be more subtle or buried deep within our subconscious.
Another approach is to pay attention to your body's physical reactions Do you clench
your fists, feel a knot in your stomach, or start sweating when faced with certain situations or people? These physical symptoms can be clues to your emotional triggers.
One way to identify your emotional triggers is to keep a journal Whenever you experience a strong emotional response, take a few minutes to reflect on what caused it. Write down the situation, the people involved, and how you felt Over time, patterns may emerge that will help you identify your triggers
Once you've identified your emotional triggers, there are several strategies you could try to manage them.
Mindfulness is the practice of being present in the moment, without judgment. When you're mindful, you're aware of your thoughts and feelings without getting caught up in them
One way to practice mindfulness is to focus on your breath. Take slow, deep breaths and pay attention to the sensation of the air moving in and out of your body. If your mind wanders, gently bring it back to your breath
Negative self-talk can be a significant emotional trigger When you catch yourself thinking negative thoughts, try reframing them into something positive For example, instead of thinking, "I'm never going to be good enough," you could try and see what happens if you reframe it to, "I'm doing the best I can, and that's enough."
Self-care is essential for managing emotional triggers Make sure you're getting enough sleep, eating a healthy diet, and exercising regularly Also, take time to do things you enjoy, such as reading a book or taking a walk
Talking to a friend, family member, coach or therapist can be helpful in managing emotional triggers. Having someone to listen and offer support can make a significant difference
Managing emotional triggers is an ongoing process, and it can take time and effort to develop effective strategies. By identifying your triggers and practicing mindfulness, reframing your thoughts, practicing selfcare, and seeking support, they may help you to manage your emotional responses
and improve your overall well-being.
Alcohol can often be used as a crutch for emotional triggers for many reasons It can help to numb feelings of anxiety or sadness, provide a temporary escape from stress or trauma, or enhance feelings of social connection or pleasure. However, relying on alcohol as a crutch can be dangerous and damaging in the long-term. It can lead to over dependence, addiction, and a range of physical and mental health problems, including liver damage, depression, and anxiety
Breaking the cycle of using alcohol as a crutch for emotional triggers can be challenging, but it is possible. Here are some strategies that could help:
Identify your triggers:
Take some time to reflect on what triggers your desire to drink This might involve keeping a journal to track your emotional responses to different situations or people
Develop alternative coping mechanisms:
Once you have identified your triggers, think about ways you can cope with them without turning to alcohol This might involve talking to trusted friend, coach or therapist, engaging in self-care activities like exercise or meditation, or practicing relaxation techniques like deep breathing or yoga
Practice self-awareness:
Pay attention to your thoughts and feelings throughout the day. When you notice yourself becoming emotional, take a moment to pause and reflect on why you might be feeling that way
Seek professional help:
If your emotional triggers related to alcohol are impacting your daily life, consider seeking professional help. A therapist or coach can work with you to develop coping strategies and provide support as you work through your triggers.
Create a support network:
Surround yourself with people who understand your struggles with alcohol and are supportive of your efforts to break the cycle This might involve joining a support group or seeking out friends and family members who are committed to helping you stay sober.
Remember, breaking the cycle of using alcohol as a crutch for emotional triggers is a process that takes time and effort. It is important to be patient and kind to yourself as you work through this journey With the right support and resources, you can take control of your emotional responses and improve your overall mental health and wellbeing
We run yoga classes at MLPC during the week where you can drop in and connect with our MLPC community members on their Sober Curious journey
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!
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By Yasir El Mahdi
Meet Sarah. She’s been a long time friend and member of the MLPC Sarah and Alex met online in a
sober Facebook group That's when Sarah began to join Alex's classes online, and they became good friends They share one thing in common, being sober coaches and helping others quitting alcohol Oh and they both host their own podcasts! She’s been offering free workshops with the MLPC for the past three seasons and was featured twice on the Sober Yoga Girl Podcast, one as a guest and another as the interviewer interviewing Alex on her celebrating 1,000 days sober She loves to join the Mindful Let Go and Manifestation every Sunday (and sometimes with Khaled for Hypnotic Meditation). She was gratuitous enough to answer our blog questions So without any further ado, presenting our star for the week…
Hi Sarah! Tell us a little bit about yourself! Who is Sarah?
Hi, I'm Sarah, a Sobriety Coach, mentor and trainer I'm retired from drinking but not from fun-My extrovert 'last on the dancefloor' days are behind me now and I'm embracing a joyful life without a reliance on alcohol for socialising and relaxing At the weekend I can be found lifting weights, watching Ted lasso with my kids or walking my dog I can't get enough tea, cake or bright, bright colours. I love to record my weekly podcast Drink Less; Live Better, speak at events and train new recovery coaches but my number one passion is working 1:1 with clients to transform their relationships with alcohol for good!
What inspired you to start practicing yoga?
I joined Alex’s yoga classes and love her sunny personality and lust for life!
What’s your connection to the MLPC?
I've loved watching Alex grow the MLPC right from the early days and am so happy to see it flourish.
What is your favorite type(s) of yoga? And why?
My favourite type of yoga is the type where I just lie on my mat and close my eyes! Yin or Manifestation yoga is what I always look out for
What’s your favorite posture?
My favourite posture is pigeon
Any words of wisdom to those just starting out?
My words of wisdom would be; try lots of different classes find what really suits you/your body!
Did you know Alex was trained in Vinyasa yoga? Our Mindful Flow 2 is similar to a Vinyasa style of yoga. Let us take you through a simple Mindful Flow 2 with Alex.
Mindful Flow 2 is strong, fluid and dynamic Similar to vinyasa style of yoga, this class links movement with an active and challenging class, however it will be easily
modified and accessible to all levels. Yoga is not supposed to look good, it's supposed to feel good - so move in the way that feels good for your body today!
We will start with Hero pose and it is a seated yoga posture with the knees bent and feet pointing outward, sitting on the heels You can also use a block to set on.
To come into this pose, stand tall with your feet slightly apart and your hands open at your sides Engage your core, draw your navel in and up, and press your feet firmly into the ground Lift your chest, broaden your shoulders, and draw your shoulder blades down. Soften your gaze and take a few breaths
Start in a standing position with your feet together and your arms at your sides. Take a deep inhale and raise your arms up above your head as you reach for the sky. Exhale and fold forward until your palms meet the ground. Inhale and place your palms on your knees. Exhale and fold forward. Inhale and slowly rise up to standing. Exhale and lower your arms to your sides.
To get started, come to a kneeling position with your big toes touching and your knees hips-width apart Then, sit your hips back onto your heels as you exhale and reach your arms out in front of you Relax your forehead onto the floor and let your chest and shoulders relax Stay in this pose for as long as you need and use the time to take deep breaths and focus on your breath You can always come to this pose throughout the practice
In your downward dog position lift one leg up towards the ceiling while keeping your hips level.
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide on the floor or use two blocks and press firmly through your palms. Then, tuck your toes and lift your knees off the floor. Reach your hips up and back, while keeping your legs straight. Your body should form an inverted V shape. Hold the pose for 5-10 breaths, then slowly lower your knees to the floor.
Bring your lifted foot between your hands and come into a low lunge position, then twist the torso and extend your arm overhead.
Come back to low lunge with your foot forward, straighten your leg and shift your hips back, keeping your toes flexed towards your face Keep your spine long and fold forward over your forward leg, allowing your forehead to rest on your knee or a block. Hold for several breaths.
Hold a plank position with your knees on the floor. Then lower down to the ground, with the elbows kept close to the body, lift your head and chest for a breath and come back to a downward dog pose.
Back to low lunge with one foot forward and one foot back. Twist the torso and extend your arm overhead, use a block for some assistance. Lift your back leg off the ground and extend it back behind you. Be mindful of the back foot and lift it a bit more. Keep your core engaged and your gaze forward. Hold the pose for a few breaths.
To do this pose, come to a tabletop position with your hands and knees on the ground. Walk your hands forward and lower your chest towards the ground while keeping your hips over your knees. Rest your forehead on the ground and breathe deeply for a few breaths. Remember to listen to your body and only go as far as feels comfortable for you
To come to Pyramid Pose, stand with one foot forward and the other foot back, then folding forward with a straight spine and bringing the hands to either side of the front foot or you can use blocks to bring the ground closer
Come to lie on your stomach and bring your elbows underneath your shoulders. Then lift your head and chest while pressing firmly with your palms and forearms to ground. Hold the pose for 5-10 breaths.
Supine Pigeon is a modification of Pigeon Pose. It involves lying on your back and crossing one ankle over the opposite knee, then gently pulling the knee towards your chest. Hold this pose for 5-10 breaths. Switch side after you're done.
To move into this pose, lie on your back with your legs extended and your arms by your sides Allow your feet to fall slightly to the sides and your palms to turn up. Close your eyes or lower the gaze and relax into the pose. Take a few deep breaths, focusing on the breath and allowing your body to relax Stay in this pose for 5-10 minutes, allowing the body and mind to rest and reset.
We will close with Hero pose. Sit back on your heels with the knees bent and feet pointing outward. You can also use a block to set on. Bring your hands close to your heart. Thank yourself for doing this practice and slowly resume your day.
To close your practice, you can start by slowly opening your eyes and taking a few moments to appreciate the stillness and peace you have experienced. After that, you can take a few deep breaths, allowing your body and mind to slowly return to the present moment. You can then gently stretch your body, and take some time to reflect on your practice experience. When you feel ready, you can come into your seated position.
Yoga
Yoga makes you healthy, You can do exercise in morning, As well as in the evening, You can reduce your pains, As well as you will gain Happiness.
You will be fit and healthy, Yoga is not hard to learn, From yoga and meditation, You can get supernatural energies, As well as powers, You can become enlightened.
Diseases can't touch you, So do yoga everyday. This world is selfish and materialistic, They don't enjoy and love the nature, But you love and care for nature, As well as do yoga and meditation in the peaceful nature.
Binod Dawadi, the author of The Power of Words, is a master's degree holder in Major English. He has worked on more than 1000 anthologies published in various renowned magazines His vision is to change society through knowledge, so he wants to provide enlightenment to the people through his writing skills.
Chaos enters the spaces of stagnation, not to obliterate, but to break down what is not working so the inherent pattern of order can emerge in a new light, and the holy path of inward peace can once again be seen clearly.
The choice to destroy is not necessarily negative but sometimes absolutely necessary as a way to tear apart a dilapidated structure so a more solid foundation can be established upon which to build a temple of health, happiness, and love.
Life is not always easy, but the trials and tribulations are inherent in the process of progression as a way to push evolution forward, and the challenges that naturally arise are a Godsend of grace presented to teach the lesson that we are creatures of adaptation and survival.
Scott Thomas Outlar is originally from Atlanta, Georgia He now lives and writes in Frederick, Maryland He is the author of seven books. His work has been nominated multiple times for both the Pushcart Prize and Best of the Net He guest-edited the Hope Anthology of Poetry from CultureCult Press as well as the 2019-2023 Western Voices editions of Setu Mag. He has been a weekly contributor at Dissident Voice for the past eight and a half years Selections of his poetry have been translated into Afrikaans, Albanian, Azerbaijani, Bengali, Cherokee, Dutch, French, Hindi, Italian, Kurdish, Malayalam, Persian, Serbian, and Spanish. More about Outlar's work can be found at 17Numa.com.
atYandara,Baja,Mexico
visit https://www.themindfullifepractice.com/mexico-manifestation
Please Note: there is only one yoga class offered this week due to the "Live Yoga" Retreat in Bali!
Birthday Party & Sober-Versary: 6am Toronto, 10am London, 2pm Dubai, 6pm Bali
It’s Alex’s 31st birthday and fourth year sober Every year since we have started the Mindful Life Practice, Alex has celebrated these events with you on Zoom - and this year is no different. Join us together for a Mindful Flow & Let Go class live for Alex’s Birthday/Sober
Versary Watch the sunset over the rice terraces in our retreat center and have a Bali Yoga Retreat experience with us! This class is suitable for all levels and can be modified for different injuries and levels Free for members, $20 for non-members
Winning in Warrior - Mindful Flow 1 (Beginners) at 3pm Bali Time, 11am Dubai, 7am London
The warrior poses are a category of classes that build strength, flexibility and balance They help you move past your fears and into your inner power. This class will be an introduction to all the foundational poses of yoga This class will be free for members and $20 for nonmembers You’ll move past fear and start to harness your inner power
Sober Girls Club - April Intentions at 4pm Bali Time, 12pm Dubai, 8am London
Let Alex be your life coach! A one-on-one session with Alex is $150 - but in this group session Alex will guide a group of you in goal setting for the month of April We’ll look at the framework for sobriety that Alex designed and uses as part of her Sober Challenges, and discuss our goals for the month in all areas of our life This session is essential if you want to be conscious and aware of what you ’ re putting out into the universe for the month of April, and think about what you want to manifest We’ll do a check-in, meditation, and then visualize, organize, and speak our goals This session is limited to ten participants and there will be two groups - one that works for Europe/Asia and one that works for North America.
Birthday Barre - Mindful Sweat at 6:30am Bali Time, 6:30pm Toronto, 3:30pm Vancouver
(Monday April 10th in Bali)
In this special “Birthday Barre” class with Alex, Alex will lead you through a Barre or Sweat class that will be themed with music from the birthday years of everyone who is participating! This Birthday Barre or Birthday Sweat class is a traditional class we run every year for the Mindful Life Practice Expect to laugh, sweat, and feel good! This class is free for members, $20 for non-members.
Sober Girls Club - April Intentions at 7:30am Bali Time, 6:30pm Toronto, 3:30pm Vancouver
Let Alex be your life coach! ^ See above session details.
Please Note: there is only one yoga class offered this week and one Sober Girls Club, due to Alex teaching yoga for the Sobah Sistahs Retreat in Bali!
The Pursuit of Happy Hips - 6am Toronto, 10am London, 2pm Dubai, 6pm Bali
Our hips are where we store our tension and stress, and when we ’ re in an energetic place of stress, we ’ re less likely to call in the things we want to manifest Join Alex for this practice which will be 30 minutes hip opening flow and 15 minutes hip opening yin At the end of the practice, Alex will lead us through a short manifestation meditation to cultivate your deepest desires through discovering how you want to feel Free for members, $20 for non-members
Sober Girls Book Club - 9am Toronto, 2pm London, 5pm Dubai, 9pm Bali
Girl Walks Out of a Bar Book by Lisa F Smith
The Sober Girls Book Club is having a revival! We are so excited to kick it off with “Girl Walks Out of a Bar” - and we’ll be having Lisa Smith, author of “Girl Walks Out of a Bar” as our guest! Lisa Smith was a bright, young lawyer at a prestigious firm in NYC in the early nineties when alcoholism started to take over her life. What was once a way of escaping her insecurity and negativity became a means of coping with the anxiety and stress of an impossible workload
Girl Walks Out of a Bar is Smith's darkly comic and wrenchingly honest story of her formative years, the decade of alcohol and drug abuse, divorce, and her road to recovery Smith describes how her spiraling circumstances conspired with her predisposition to depression and self-medication, nurturing an environment ripe for addiction to flourish. Girl Walks Out of a Bar is a candid portrait of alcoholism through the lens of gritty New York realism. Beneath the façade of success lies the reality of addiction.
Earth Day - The Practice of Saucha (Mindful Let Go)
3pm Bali, 7am London, 11am Dubai
Saucha is the practice of cleanliness. In 2020 when the world went into pandemic, we entered into a state of SLOW - and in that slowness, many people stayed home, stopped traveling, etc. We saw miracles in the environment - dolphins in the canals in Venice, polluted rivers cleaned up, and global carbon emissions reduced greatly. But once the lockdown ended - we went back to the way we were In this special practice for Earth Day, themed around Saucha, we will cultivate mindfulness and awareness towards protecting Mother Earth - and think about the small steps we can make every day to make this a reality This practice is free for members and $20 for non-members.
Shaena Jasmat
8am London, 11am Dubai, 4pm Bali
Shaena has been a member of our community since fall of 2021, when Alex and Shaena met via another sober community Shaena was part of Shaena has been very involved in our community since then, joining various classes and the 200 Hour Yoga Teacher Training. She also has one of the original Sober Girls Yoga bracelets! Shaena is a women ’ s empowerment coach and lives in England, but her family is from India She recently wrote an article for our magazine about her sober travels, which spanned Australia, New Zealand, and India, and what she learned during that time. Join our Sober Girls Club to hear her story on the 23rd of April
6:30pm Toronto, 3:30pm Vancouver, 6:30am Bali
In this one hour class, Alex will guide you through a short flow flow practice followed by a yoga nidra practice. Yoga Nidra, or Yogic Sleep will guide you into a state of consciousness between wakefulness and dreaming It can help lead you towards the state of samadhi, or enlightenment This practice is free for members and $20 for non-members
Amanda Cable
6:30am Bali, 6:30pm Toronto, 3:30pm Vancouver)
Amanda is 36 years old and married with two sons She works full time from home for a family medical practice and lives in Texas Amanda is part of Sober In Dallas, which is how she met one of our community members Cindy! We are so excited that she’s joined our community this month Her sober date is October 3, 2022 and she has found freedom from alcohol by recovering out loud! Join our Sober Girls Club on April 23 to hear her story.
From Chatarunga to Crow
3pm Bali, 7am London, 11am Dubai
This Mindful Flow 2 class will be a mandala flow, focusing on building the arm strength from Chaturanga to Crow For this class you’ll need yoga blocks, a yoga strap, and an open mind
Join us to cultivate strength - and be prepared to fall (and fly!) This class is free for members and $20 for non-members
Sober Girls Club - Speaker Meeting - Jade Lee
4pm Bali, 8am London, 12pm Dubai
Jade practises and instructs yoga, is an author, passionate about mindfulness, sustained mental health and employee wellbeing She was a selfconfessed “piss-head” (Australian slang for heavy partier) and was convinced that she could be an “alcoholic yogi” for many years until she began her ethanol free journey 4 years ago and developed the foundations that enabled her to start stringing together some sizable numbers.
Jade turned her first AF year into a PhD in addiction and self-development and had many lessons to share. Jade has a passion for travelling, she loves the great outdoors and met her husband when she was trekking to Everest Base Camp (he was her Sherpa!). Join us for this speaker meeting to hear Jade's story
Back to Basics (Mindful Flow 1 - Beginner)
6:30am Bali, 6:30 pm Toronto, 3:30 pm Vancouver
In this session, Alex will lead you through the most basic foundational yoga poses If you are a beginner to yoga, this class is for you. Learn warrior one, warrior two, seated poses, and more Even if you are an experienced yogi, this class will be perfect!
Sober Speaker Meeting - Michelle Gallagher
7:30am Bali (7:30pm Toronto, 4:30pm Vancouver)
Michelle has been a member of The Mindful Life Practice since April 2022! Raised in Brazil, Michelle has been living in Miami as an adult She loves travel and gets to travel for her work! Michelle came to the most recent Sober Girls Yoga Retreat in Bali and has a fantastic sense of humor, and is also a connector of people and a great friend Join us for this speaker series where Michelle will share her story with sobriety
Check out some of the testimonials that our community shared with us.
I joined for the 30 day sober and yoga challenge, and I think you guys are stuck with me now! I am continuing on with 60 days, and I hope to just continue to become more and more integrated into MLPC. I absolutely love it, love the community and connections, love, support, acceptance, and the people. - Kristen in Canada
“I genuinely look forward to my classes. I’ve met new friends. On top of which, the MLPC 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 in Australia
"I am LOVING meeting all of these wonderful people all over the globe Every teacher that I have worked with has been absolutely wonderful. I so appreciate the variety of classes that are taught and the individual style that each teacher brings to their classes." - Marty in US
“I love that I can share in a yoga practice from people all over the world, how cool is that.” Ellen in France
“I reached out to the MLPC because I'm trying to give up alcohol, and wanted to find a community of like-minded people to support me along the way. ” - Hollie in Canada
