In this episode of "Sisters in Sobriety," Sonia and Kathleen continue their insightful discussion on mindfulness and its vital role in the recovery process. Today, they delve deeper into practical mindfulness techniques and guide listeners through a mindful meditation practice designed to foster grounding and mindful decision-making.

Expect a comprehensive exploration of mindfulness, addressing key questions such as: How can mindfulness be effectively integrated into daily life? What are common challenges in starting a mindfulness practice? How can group settings enhance the practice of mindfulness in recovery? These questions set the stage for a rich discussion filled with practical advice and personal experiences.

Kathleen and will educate listeners on several mindfulness concepts, including the "SOBER" meditation technique, urge surfing, and grounding exercises. She will also discuss the importance of starting small and gradually building a mindfulness routine. Key terms such as "mindfulness," "grounding techniques," and "urge surfing" will be thoroughly explored.

Sonia shares how the guided meditation has transformed her understanding of mindfulness. She discusses the challenges she faced with traditional silent meditation and how Kathleen's guidance has provided the support she needed to stay focused and present.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

Highlights:

[00:01:13] - Kathleen begins guiding listeners through a meditation practice.

[00:02:43] - Kathleen introduces the SOBER meditation technique.

[00:03:02] - The first step: Stop, pause, and take a deep breath.

[00:03:25] - The second step: Observe thoughts and feelings without judgment.

[00:04:19] - Observing physical sensations and surroundings.

[00:05:00] - The third step: Breathe deeply and slowly to calm the mind.

[00:05:14] - The fourth step: Expand awareness to include all observations.

[00:06:00] - The fifth step: Respond mindfully to the situation or set an intention.

[00:07:08] - Sonia shares how guided meditation was helpful for her.

[00:08:21] - Kathleen addresses common misconceptions about mindfulness.

[00:09:15] - Discussing the benefits of group mindfulness sessions in recovery.

[00:10:25] - Kathleen explains common challenges when starting mindfulness practices in sobriety.

[00:11:43] - Kathleen emphasizes starting small with mindfulness practices.

[00:12:10] - Techniques like urge surfing are explained.

[00:13:26] - Discussing the importance of grounding techniques.

[00:14:22] - Best practices for mindfulness when feeling overwhelmed or in a crisis.

Links

• Sisters In Sobriety Substack - find more tips, tricks, resources, and community
• Sisters In Sobriety Email
• Sonia's EverBlume Website
• Sonia’s EverBlume Instagram
• Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
• Kathleen’s Instagram

In this episode of Sisters in Sobriety, Sonia tackles the timely topic of staying sober while on vacation. She dives deep into how to keep your recovery journey strong, even when you are sipping mocktails poolside. Whether you're facing social gatherings, airport temptations, or hotel happy hours, Sonia will help you pack your bags with tools and confidence for your next trip.

Throughout this episode, she'll answer some key questions like: How can you handle social events that often involve alcohol? What strategies can you employ to stay strong in airports and hotels where alcohol is readily available? How do you communicate your sobriety needs to travel companions? With practical advice and relatable insights, this episode is packed with tips on how to manage common triggers and stay sober during your travels.

Listeners will learn how to identify and avoid triggers in various vacation settings, the importance of planning and setting boundaries with travel companions, and engaging in sober-friendly activities. Sonia emphasizes the benefits of staying engaged in activities that do not involve alcohol, helping you to appreciate your vacation spot better and maintain your sobriety.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

Highlights:

[00:01:15] - Listener Question: Jill from Houston asks about staying sober at an all-inclusive resort.

[00:01:38] - Temptations on Vacation: Discussion on the various temptations one might face while on vacation.

[00:02:00] - Common Triggers: Exploring common settings where triggers for drinking might appear.

[00:02:20] - Social Gatherings: Tips on managing social gatherings that involve alcohol.

[00:02:41] - Airports: How to handle the stress and accessibility of alcohol in airports.

[00:03:00] - Hotels: Managing the availability of alcohol in hotels and during happy hours.

[00:03:04] - Planning Ahead: Importance of having a plan for social situations where alcohol is present.

[00:03:21] - Sober-Friendly Destinations: Choosing vacation spots that support sobriety.

[00:03:39] - Travel Companions: The importance of traveling with supportive people.

[00:04:01] - Engaging in Sober Activities: Planning activities that don't involve alcohol to stay engaged.

[00:04:21] - Mental Preparation: Preparing mentally for the presence of alcohol in airports.

[00:04:35] - Alternative Relaxation Spots: Finding quieter zones in airports to avoid bars and lounges.

[00:04:57] - Alcohol-Free Accommodations: Requesting alcohol-free rooms in hotels.

[00:05:16] - Avoiding Happy Hour: Planning activities during happy hour times to avoid temptation.

[00:05:39] - Communicating Sobriety: Tips on explaining your sobriety to travel companions.

[00:06:14] - Setting Boundaries: Importance of setting and maintaining boundaries with companions.

[00:07:00] - Sober Activities: Ideas for engaging in sober activities while on vacation.

[00:08:00] - Overcoming FOMO: Strategies to handle the fear of missing out when others are drinking.

[00:10:25] - Enhanced Engagement: Benefits of engaging fully with your environment while staying sober.

[00:11:51] - Playing the Tape Forward: A technique to visualize the consequences of drinking.

Links

• Sisters In Sobriety Substack - find more tips, tricks, resources, and community
• Sisters In Sobriety Email
• Sonia's EverBlume Website
• Sonia’s EverBlume Instagram
• Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
• Kathleen’s Instagram

In this episode of "Sisters in Sobriety," Sonia and Kathleen explore the transformative power of mindfulness in the recovery journey. They will delve into how mindfulness can help manage stress, recognize triggers, and cultivate a sense of peace and stability, all of which are crucial for long-term sobriety.

Join the discussion as Sonia and Kathleen unpack the concept of mindfulness. What does mindfulness really mean? How can it be integrated into daily life and recovery efforts? They will answer these questions and more, providing valuable insights into emotional regulation, improving focus, and fostering a deeper connection with your inner self.

Listeners will learn about the key principles of mindfulness and its significant impact on both physical and mental health. The episode will cover how mindfulness helps in recognizing triggers, managing stressors, and creating a calming effect. Non-judgmental awareness, present moment focus, and mindfulness techniques for managing cravings and emotional triggers will be discussed.

Kathleen shares her personal journey with mindfulness, from her initial intimidation to integrating it into her daily life through yoga and meditation. Her story highlights how mindfulness has helped her manage ADHD, anxiety, and depression, providing a relatable and inspiring example of its benefits. Tune in to hear more about how mindfulness has transformed her life and can potentially transform yours too.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

Highlights:

[00:01:06] - Kathleen talks about the importance of mindfulness and her excitement for the topic.

[00:01:33] - Sonia shares a personal story about running for the first time in years and the impact on her physically.

[00:02:07] - Discussion on the concept of mindfulness and its relevance in a fast-paced world.

[00:02:27] - Kathleen outlines the key principles of mindfulness and its benefits in recovery.

[00:03:00] - Kathleen introduces Jon Kabat-Zinn and his definition of mindfulness.

[00:04:14] - Sonia shares her initial struggles with understanding and practicing mindfulness.

[00:05:02] - Kathleen defines mindfulness in her own words as being fully present in the here and now.

[00:05:21] - Kathleen talks about integrating mindfulness into her life through yoga.

[00:06:47] - Kathleen shares her experience with meditation during her yoga teacher training in Mexico.

[00:08:00] - Discussion on how mindfulness helps manage stress and recognize triggers in recovery.

[00:08:46] - Kathleen explains the physical and mental benefits of mindfulness for those recovering from addiction.

[00:10:07] - Sonia and Kathleen discuss the impact of mindfulness on anxiety and how it helps manage emotional triggers.

[00:11:36] - Kathleen explains how mindfulness allows for mindful choices rather than impulsive reactions to triggers.

[00:12:47] - Kathleen describes the process of observing cravings and urges like waves, emphasizing the temporary nature of these feelings.

[00:14:41] - Sonia talks about her personal experience with cravings and how they typically last about 20 minutes.

[00:16:38] - Discussion on the stages of recovery where mindfulness is especially beneficial, particularly in early sobriety.

[00:18:59] - Kathleen shares how mindfulness reduces symptoms of anxiety and depression by focusing on the present moment.

[00:19:58] - Sonia and Kathleen discuss integrating mindfulness with other forms of therapy and treatment.

[00:25:25] - Kathleen talks about her participation in a mindfulness-based cognitive therapy group and the positive impact of mindfulness research.

Links

• Sisters In Sobriety Substack - find more tips, tricks, resources, and community
• Sisters In Sobriety Email
• Sonia's EverBlume Website
• Sonia’s EverBlume Instagram
• Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
• Kathleen’s Instagram