In the bustling rhythm of our daily lives, finding moments of tranquility can often feel like a luxury. Yet, the power to achieve this serenity lies within many of us, still waiting to be unlocked. At Miracles Asia, we've always believed in the transformative power of holistic healing.

Today, we'd like to introduce you to a timeless technique that has been a beacon of calm for many: Sitali Breathing.

Sitali Breathing: An Introduction

Our approach to addiction recovery and well-being is rooted in holistic practices. We understand that healing is not just about addressing the physical, but also about nurturing the mind and spirit. Sitali Breathing is one of the many tools we advocate for, helping our clients find balance and serenity in their lives.

Kirstin Gourlay, our esteemed Psychoeducation Facilitator, beautifully introduces and guides this practice in two insightful videos.

The first video offers a comprehensive introduction, while the second provides a step-by-step guided walkthrough.

We invite you to watch, learn, and immerse yourself in this rejuvenating experience.

How It Works

1. Positioning: Sit in a comfortable position, keeping your spine straight and shoulders relaxed.
2. The Sitali Breath: Curl your tongue into a "U" shape. Inhale deeply through your curled tongue, feeling the cool air passing over it. Close your mouth and exhale completely through your nostrils. This completes one cycle.
3. Duration: Start with a few minutes and gradually increase the duration as you become more comfortable with the practice.

Watch the video below to follow Kirstin through the entire process.

In Closing

While Sitali Breathing is a powerful tool, it's essential to remember that every individual's journey is unique. What works wonders for one might not resonate as strongly with another. At Miracles Asia, we encourage exploration and finding what resonates with you. After all, the path to recovery and well-being is deeply personal.

In a world that often feels chaotic, finding pockets of peace can make all the difference. Sitali Breathing is a testament to the simple yet profound ways in which we can reclaim our calm. Whether you're a former client reconnecting with us or someone new seeking solace, we hope this practice brings you moments of tranquility and clarity.

Remember, good things are always on the horizon. Sometimes, all it takes is a deep breath to see them.

The post Sitali Breathing: A Journey to Inner Calm first appeared on Miracles Asia.

Books for Inspiration and Motivation

Books are a great way to inspire and continue to motivate someone in recovery. Reading about other people's struggles and success stories can help your loved one feel less alone and more determined to stay sober. Some of the best books for ex-alcoholics include:

"The Recovering: Intoxication and Its Aftermath" by Leslie Jamison

This book explores author's own experiences with alcoholism and recovery, while also examining the lives and works of famous writers and artists who struggled with addiction. Jamison's writing is both deeply personal and intellectually rigorous, making this book a must-read for anyone interested in addiction and recovery.

"The Unexpected Joy of Being Sober" by Catherine Gray

Gray shares her personal struggles with alcoholism and the realization that sobriety was the only way to live a happy and fulfilling life. The book includes practical advice on how to quit drinking, tips for staying sober, and insights into the benefits of living a sober life. Gray's writing is honest, relatable, and inspiring, making this book a great resource for anyone considering sobriety or looking to deepen their understanding of the joys of a sober lifestyle.

"Blackout: Remembering the Things I Drank to Forget" by Sarah Hepola

A memoir about Hepola's journey to recovery and her experiences with blackouts and alcoholism.

"The Sober Diaries: How One Woman Stopped Drinking and Started Living" by Clare Pooley

How One Woman Stopped Drinking and Started Living" by Clare Pooley: A humorous and uplifting memoir about Pooley's decision to quit drinking and her experiences during her first year of sobriety.

"Drop the Rock: Removing Character Defects" by Bill P.

A guidebook for those in recovery that provides practical advice on identifying and overcoming character defects that can hinder progress in sobriety.

Sporting Equipment for Active Recovery

Physical activity is a great way to support someone whose recently complete treatment for alcohol addiction. Exercise not only helps your loved one stay physically healthy but also releases endorphins that can boost their mood and reduce stress. Some of the best sporting equipment gift ideas for alcoholics in recovery can include:

• A yoga mat and blocks for at-home yoga practice
• Running shoes and a Fitbit to track steps and progress
• A set of dumbbells for strength training at home
• A bicycle or bike accessories for outdoor cycling
• A gym membership or personal training sessions

Animal Care for Emotional Support

Pets can provide great emotional support for people in recovery. Taking care of an animal can also provide structure and routine, which is essential for a successful recovery. Consider these animal care gift ideas for your loved one:

• A pet adoption certificate for a shelter animal
• A personalized pet portrait or custom pet collar
• A pet-sitting service for when your loved one is away from home
• A donation to an animal rescue organization in your loved one's name
• A book on animal care or training

Online Courses for Personal Growth

Continuing education is a great way to support a former alcoholic's personal growth.

Online courses can be especially helpful because they can be accessed from anywhere and can be completed at your loved one's own pace. Here are some online course Christmas gift ideas you might not have thought of:

• An online course in meditation or mindfulness
• A course on nutrition and healthy eating habits
• A language-learning course for personal enrichment
• An online course in writing or another creative pursuit
• A course on budgeting and financial planning

Spending Time Together for Emotional Connection

Perhaps the most meaningful way you can celebrate Christmas with a person in recovery is to give them the gift of quality time together.

Someone in recovery may often feel isolated and disconnected from others, so spending quality time with them can be incredibly beneficial for their health.

Consider planning a fun activity that you can do together, such as:

• A cooking or baking class for you and your loved one to take together
• A spa day or massage appointment for relaxation and self-care
• A board game or puzzle for a fun and low-stress activity at home
• A day trip or weekend getaway to a nearby destination
• Tickets to a concert, play, or other event that aligns with your loved one's interests

Another great gift idea is to volunteer a charitable foundation or community event together. Many people in recovery find that helping others is an important part of their journey, and volunteering can be a great way to give back to the community. Look for local organizations that need volunteers, and find a cause that resonates with both you and your loved one.

Final Thoughts

Choosing the perfect gift for someone in recovery can be challenging, but it's important to remember that the best are those that show your support and love. Whether it's a helpful book, a piece of sporting equipment, or simply spending time together, the most important thing is to choose a gift that helps them feel valued and supported in their recovery.

Remember, recovery is a lifelong process, and your loved one will need ongoing support and encouragement. The holiday season can be a particularly triggering time for someone overcoming addiction, so take the time to show your love and support in whatever way you can. With the right gift ideas and a little bit of extra care, you can help make their holiday season a truly special and meaningful one.

From all of the team at Miracles Asia, we hope you and your loved ones have a safe and merry Christmas!

The post Finding The Perfect Christmas Gift for Recovering Alcoholics: Tips and Ideas for Supporting Sober Living first appeared on Miracles Asia.

When we are angry, anxious or dealing with a stressful situation you know your breath becomes faster and shallower.

When we are calm and relaxed our breath slows down and becomes deeper.

You don’t need to do any breathwork training to be able to effectively and efficiently use your breath to help shift yourself out of emotional states that are not serving you.

Below are a few very simple, easy to follow guides for three breathing exercises.

Try each of them, and see which one works best for you.

Then start bringing it into your daily practice.

All you need is two minutes in the morning, or at night before bed.

If you practice these regularly then you'll begin train your muscle memory and build the neuro pathways that allow you to do them at times when you really in need of them.

Deep Belly Breathing

Find a comfortable seated position with your spine straight.

You may want to sit on a chair, or have a cushion for support.

You may be more comfortable lying down.

Find whatever works best for you.

Then allow the eyelids to relax and close your eyes.

Start to notice your breath.

Notice when you are inhaling.

Notice when you are exhaling.

And then bring the awareness to your belly and relax all the muscles around your belly.

Let it all hang out....

On the next inhale draw the breath all the way down into the belly and feel it expand like a balloon.

As you exhale, draw the navel to the spine and allow the whole breath to leave the body.

Continue breathing in this way, filling the belly on the inhale and emptying the belly on the exhale for three minutes and just notice the effect it has on your mind and body.

Left Nostril Breathing

The left nostril is connected to the right hemisphere of the brain.

During meditation this is the part of the brain that is activated while the left hemisphere, which is the analytical, logical part of the brain, becomes less active.

Find a comfortable seated position and allow the left hand to rest on the leg or in the lap.

Bring the right hand up and using the thumb, gently block off the right nostril.

Start to breathe slowly and deeply through the left nostril only.

There is no force or effort here, just long, slow deep breaths.

Find a rhythm that feels good for you and then continue for three minutes.

Sit afterwards with your eyes closed, and just notice how this experience has been for you.

Box Breathing

Find a comfortable seated or lying position.

Close the eyes or allow the eyelids to relax.

Start to bring your awareness to your breath and for now just notice the inhale. And then exhale.

On the next inhale relax all the muscles around the belly, and start to count.

Inhale for a count of four.

Hold the breath for a count of four.

Exhale for a count of four.

Pause for a count of four.

And then continue in the same rhythm.

Keep going for three minutes.

Sit in stillness for a little while after and just notice how this was for you.

The post 3 Easy Breaths to Bring Back Balance first appeared on Miracles Asia.