This is your workbook for homework with this week's poem, question, and exercise.
WORK BOOK
We established the Hola Sober Academy for sober women to create a safe and empowering environment for their personal and academic growth. Recognizing the unique challenges women face in their journey to sobriety, we aim to provide a nurturing community that fosters healing, self-discovery, and empowerment. Our academy offers specialized programs designed to address the specific needs of sober women, including PLEDGE-100 and CAMINO-30 . Our new Masterclass Series is a bid to promote education and continuous learning, we envision equipping women with the tools and confidence needed to pursue their dreams and achieve success while embracing a life of sobriety and fulfillment. Our programs follow a thoughtfully designed process and our curriculum will integrate a blend of educational modules, therapeutic workshops, and skill-building exercises, promoting holistic development. We foster a supportive community, encouraging peer interaction and collaboration, creating a nurturing and empowering environment for all participants to thrive.
Dear Sober Queens,
Thank you all for signing up for the Hola Sober Summer Series of Masterclasses with the fabulous Lisa Hamil, one of the host leadership team . We at Hola Sober believe ongoing education holds immeasurable value in today's fast-paced and ever- evolving world. Self-development education is of paramount importance in the journey of sobriety. It empowers women recovering from over-drinking (aka addiction via the socially accepted wine-o-clock) to cultivate essential life skills, bolster self-awareness, and rebuild their lives with purpose and determination. By engaging in self-improvement courses and workshops, women can address underlying issues, heal emotional wounds, and develop coping mechanisms to prevent relapse. Such education fosters resilience and boosts self-esteem, enabling women to overcome challenges that arise during recovery. Moreover, self- development education helps individuals rediscover their passions and strengths, providing a solid foundation for building healthier relationships and fulfilling alcohol-free life. Embracing continuous self-growth is pivotal in sustaining lasting sobriety and unlocking the full potential of a life in recovery.
Susan Christina Creamer Founder Hola Sober | Sober Support Platform | Magazine | Academy |
Masterclass Tutor
Lisa Hamil recently celebrated 1,000 days of sobriety after 46 years of allowing alcohol to run her life. Her dream is that no one else must endure the same struggle. Lisa believes education and awareness allows individuals to make different choices. And that, while we are taught that the external world holds all the answers, it is not until we get to know our true selves, our internal selves, that true healing can happen.
"Lisa's meetings are balm for the soul, she is insightful and engaging always." "I love Wednesday evening when Lisa is in the host chair, I always learn something new." "I love Sunday yoga with Lisa Hamil at Hola Sober and I am always grateful for the pause in a busy day."
Sober Gold
The joy of sobriety has opened up new worlds of learning for me, illuminating a path of self- discovery and personal growth. I now embrace the beauty of continuous learning with a clear and focused mind. Sobriety has awakened my curiosity, sparking a thirst for understanding the intricacies of the world around me. As I delve into various subjects, I find myself empowered to pursue meaningful goals and dreams, unlocking potentials I never knew existed. Sobriety has become the gateway to a life enriched with knowledge, purpose, and boundless possibilities .
We believe sobriety has been the catalyst that sets us free, allowing our imagination to soar and our thirst for knowledge to flourish. As we distance ourselves from alcohol, our mental clarity sharpens, paving the way for genuine engagement with the world and its wonders. With each passing day, our curiosity intensifies, propelling us to explore diverse subjects, broaden our horizons, and embrace new experiences. We think sobriety has ignited a passion for learning that fuels our journey toward personal growth and a life filled with endless possibilities.
Every moment is an opportunity to change your perspective.
Action Steps
1
2 Do your homework and engage with your fellow students (women) so you can enjoy the learning together and support each other.
3
Enrol in your Hola Sober Masterclass Online (Ruzuku) Platform to be part of the interactive classroom to pose questions for Lisa Hamil if needed.
Turn up for yourself at class (zoom) with Lisa Hamil. Engage with the Q & A and use the opportunity to ask the burning question and happily learn.
Learning is a delightful and exhilarating adventure that brings joy and excitement to our lives. The process of acquiring new knowledge and skills opens doors to countless possibilities and enriches our understanding of the world around us. Fun in learning arises from the curiosity to explore, the thrill of recovery, and the satisfaction of mastering something new. It sparks creativity, ignites our passions, and keeps our minds engaged and active. With each new lesson learned, we find ourselves empowered to grow, evolve, and make a positive impact on the world and in there lies the sober gold that we trade off of at Hola Sober.
"Wellness isn't just about physical health, it's also about mental, emotional, and spiritual health."
MORGAN MAXWELL
UNCOVER HOMEWORK
LISA HAMIL AT HOLA SOBER
SECRET LIBRARY EMMA FREEMAN I can tell by looking in your eyes and by the way you hold yourself that there is
deep deep deep inside you a dimly lit secret library full of stories bound to your heart
well worn stories you’ve never told anyone kept safely in locked cabinets out of view there are light filled stories and stories full of darkness joyful stories and ones full of sadness and pain there are silly stories and adventurous stories sweet stories and stories full of regret tentative stories and bold stories
loud stories and stories full of silence There are stacks upon stacks of them some piled on the floor others that have fallen behind the shelves forgotten but still part of your soul’s collection There are back rooms full of them cold basements and dusty attics too hundreds thousands of stories held inside your sacred walls gathered over your lifetime I want to wander around in there with you slowly browsing your bookshelves discovering all of your subtle wisdom and tender magic held there I want to find a cozy spot in a corner to sit together as you slowly flip to a page take a deep breath and begin to read your heart out to me….
UNCOVER HOLA SOBER MASTERCLASS MODULE #1 UNCOVER
HOME WORK We are taught to believe that our story is truth. It holds the answers to who we are AND who we believe we can or cannot be. Parts of it are a blessing and parts of it are a curse. We believe our memories are real and immutable; if we were there, we should know. No matter how you see your story, many of us have never REALLY stopped to understand or question it. What if we stopped just long enough to see it from a different point of view? What if we looked at our experiences more objectively? Stopped just long enough to ask, “Is it true?” What is the power of writing your story? When you write a story about something that happened to you, you give it a beginning, middle and end. You make sense of that event — and that gives your life meaning. It also gives you knowledge, and maybe even the ability to take the next step instead of floundering in the dark. The following exercise is designed to bring up significant moments in your life for the sole purpose of discovering if they are, in fact, true. Not only true, but how have they shaped you and what do they mean to you now, today. Are they worth holding on to? What did you learn from them? How did you grow? How are they limiting you? These questions are NOT to be asked from a place of shame and judgment, but from a place of curiosity. Read the poem 'Secret Library' opposite and complete all the exercise for next month's second Masterclass on 'Discover'. NOTES:
UNCOVER HOLA SOBER MASTERCLASS MODULE #1 UNCOVER
DIRECTIONS : IN YOUR NOTEBOOK RECORD EACH DECADE YOU ARE WRITING ABOUT AT THE TOP OF THE PAGE
0 years - 10 years old (e.g. 1961 - 1971) 11 years -20 years old 21 years -30 years old 31 years -40 years old 41 years -50 years old 51 years -60 years old 61 years -70 years young 70++ years young
Draw a line in the middle of each page. The numbers at the top of the page represent your age. You may want to add the years for reference. My 0 years -10 years were from 1961 to 1971 for example. For each decade of your life, above the line make a list of all significant positive events or memories that happened during that time. Include everything you can think of no matter how small. Walking, talking, learning a language, awards you may have received, births, promotions, marriages or significant relationships, children, new homes, move to another city, pets, family, anything you are particularly proud of, any creative endeavor (artwork, writing, music, dance) graduations, sports, travel, financial gain, etc. You can also include local or global events or people that may have had an influence on you. Mentors, authors you read or studied, family members. Write about anything that you feel influenced you or made you who you are today. Below the line, write significant negative events or memories. In many cases, you can use the same set of examples. Relationships, for example, can be both positive and negative as can job changes or moves. You can also look at losses, deaths, illnesses, financial issues, etc. Also, include local or global events that may have influenced you or changed your perspective of the world in a negative way. Do a decade a day or do it all at one time. Once you have your list, choose 1-2 events from each decade, both positive and negative. Taking one event at a time, write for 5 -10 minutes per day about what each event means to you NOW. Write about anything that comes to mind but also consider the following questions:
UNCOVER HOLA SOBER MASTERCLASS MODULE #1 UNCOVER
CONSIDER THE FOLLOWING QUESTIONS AS YOU GO FROM DECADE TO DECADE 1. How did this event help you grow? 2. How did it limit you? 3. What do you wish you would have done differently? 4. What did you learn? 5. Is this an event you learned from or an event that you need to let go of?Why? If you do not want to write about specific events, you can write about one of the following, more general, questions: 1. What themes do you see throughout the decades, if any? 2. How did this exercise make you feel? 3. What three words would you use to positively describe your “character/heroine” and why? 4. What are three strengths that you believe came from your story? 5. What are three words that describe how you have been stuck in your story? 6. How do you want your story to end?
7. What do you need to change or let go of to create that ending? 8. Are there characters in your story that need to be let go? Why?
9. Are there characters you are hoping to meet? Why? 10. What do you hope they will bring to your life?
This exercise is purely for you. Take from it what you need. Spend as much time with it as you need. If it is too hard, set it aside and come back to it. You can just think it through, but writing our story is powerful and the sheer act of writing symbolizes a release, getting it outside our body. Out into the open. This WILL NOT be shared with anyone, but it doesn’t have to be…YOU are letting it go, bringing it into awareness, by simply writing it out. Once you are aware of it, you can CHOOSE what to do with it next.
The next chapter is up to you. You can own your story or let it own you. The future is your choice and wholly your responsibility.
“The content of a book holds the power of education and it is with this power that we can shape our future and change lives."
MALALA YOUSAFZA
DISCOVER HOMEWORK
LISA HAMIL AT HOLA SOBER
MY BRAIN & HEART DIVORCED BY JOHN ROEDEL my brain and heart divorced
There’s been a lot of yelling – and crying SO,
a decade ago over who was to blame about how big of a mess I have become eventually,
lately, I’ve been spending a lot of time with my gut who serves as my unofficial therapist most nights, I sneak out of the window in my ribcage and slide down my spine and collapse on my gut’s plush leather chair that’s always open for me
they couldn’t be in the same room with each other now my head and heart
share custody of me I stay with my brain during the week and my heart gets me on weekends they never speak to one another – instead, they give me the same note to pass to each other every week and their notes they send to one another always
~ and just sit sit sit sit until the sun comes up last evening, my gut asked me if was having a hard
time being caught between my heart and my head I nodded And said I didn’t know if could live with either of them anymore “my heart is always sad about something that happened yesterday while my head is always worried about something that may happen tomorrow, I lamented my gut squeezed my hand ‘I just can’t live with my mistakes of the past or my anxiety about the future,’ I sighed my gut smiled and said:
says the same thing: “This is all your fault’ on Sundays my heart complains about how my head has let me down in the past and on Wednesday
my head lists all of the times my heart has screwed things up for me in the future they blame each other for the state of my life
MY BRAIN & HEART DIVORCED BY JOHN ROEDEL ‘in that case, you should
go stay with your lungs for a while,’ I was confused – the look on my face gave it away “if you are exhausted about your heart’s obsession with the fixed past and your mind’s focus on the uncertain future your lungs are the perfect place for you there is no yesterday in your lungs there is no tomorrow there either
there is only now there is only inhale there is only exhale there is only this moment there is only breath and in that breath you can rest while your heart and head work their relationship out.’ this morning, while my brain was busy reading tea leaves and while my heart was staring at old photographs I packed a little bag and walked to the door of my lungs before I could even knock she opened the door with a smile and as a gust of air embraced me she said “what took you so long?’
DISCOVER HOMEWORK
B E CREATIVE
Creativity demands mindfulness and provides many of the benefits of meditation. Mindfulness is simply being aware of how you are feeling in both body and mind and how you are interacting with your environment. Meditation can be any activity where your attention is focused on what you are doing, not thinking. Any activity that deliberately distracts you from your thoughts. Creativity and intuition come from the same sacred space, the same soul space. When we take the time to be creative, we are allowing our inner “being”, space to be heard.To be noticed. The negative and judgmental voices are quieted. Being creative keeps us present and reminds us that we are here now, in today, being exquisitely human. It doesn’t matter what the final result is, carve out time to express your soul through your creativity. Surrender to what scares and excites you. Lose yourself in what makes you come alive. Create with no attachment to the outcome. If you do not feel like coming up with a creative endeavor, try simply sitting in silent meditation for 5 minutes 1-2 times per day (morning and evening). Being in stillness also creates space for our intuitive self to show up.
EXERCISE
1. Set aside 5-10 minutes a day for the next 30 days to explore your creativity. 2. There is no right or wrong way to be creative and the possibilities for creativity are endless. 3. Pick something easy and manageable. If you have to buy special supplies or equipment or it takes more than 5-10 minutes a day, pick something else. In addition to being creative, we are trying to build a new mindfulness/meditation habit. If managing a new habit is too complex, you are less likely to be successful. KEEP IT SIMPLE. 4. If you already have a daily creative practice that you are comfortable with, pick something new. NOTE : if you pick something you are already comfortable with or have done for a long time, it can allow your thoughts to drift back into the negative or repetitive territory. Just be aware and pick something unknown to you if you see this happening. 5. Throughout the process, be aware of your thoughts and if they start drifting into your “to-do” list or what is happening at work, simply state “thinking” as we did in meditation and come back to the task at hand. 6. If you are comfortable, share your creative work with the group in the classroom.
DISCOVER HOMEWORK
Possible Ideas
·Writing – 5-10 minutes a day. Poetry or prose. If you need a topic, make a list of your favorite foods and write something about them…why are they your favorite? What do they taste and smell like? Describe the color and texture. Bring in all your senses. Don’t want to write about food? Make a list of your favorite flowers, places in your city, songs, clothing; the ideas are endless. You can also look back at the work you did for your story homework. Pick 1-2 positive events or experiences from each decade and explore your memory of each. · Take a walk. Really notice your environment. What do you see? Hear?Smell? Stop and journal or take photos along the way. Be present. · Get a coloring book and simply color. · Paint or draw. Maybe set a limit of only drawing/painting 10 lines per day with no idea what you will end up with after 30 days. Let it unfold. · Get out in the garden. Or take a walk in a field of flowers or grasses. Cut some of each and make beautiful arrangements to place around your house. · Go to a farmers’ market (or harvest from your own garden if you have one) and cook. Make up a new recipe, and explore different spices or combinations of food. · Photography – take a photo. Really look at it and explore what you were hoping to capture. What did you “see”? Why was it important to you? Write a short poem about it or spend some time editing it to see if you can bring out what you were focused on. · Dance and sing – Put on some music and sing along or dance in your kitchen. Go online and take a short dance class. Learn some new steps and incorporate them into your day. · Learn a new word. Sign up for a “word of the day”. Practice using it in a sentence throughout the day or write a short poem that includes the word. · Have a goal or a dream? Create a vision board. Spend time every day finding pictures or words that represent what you want to create and put them on a vision board. · Learn to knit or crochet or needlepoint. You can buy simple kits online or learn on YouTube. ·Rearrange your room. Move the furniture, and hang the pictures in a new spot. · Clean out drawers and closets . It feels good to declutter and you can be creative in how to better use your space and organize your belongings. · Shop in your own closet. Look at your existing wardrobe and jewelry and put things together in a way never worn before for a fun new outfit.
These are just some simple ideas and there are a million variations on any one of these themes. Make it your own and most importantly have fun!
Homework Meditation for September Daily Meditation for September Write this down on a card to carry with you or print off and repeat at least once per day for 30 days. I release all old soul stories and patterns that are No longer aligned with who I came here to be. I carry the lessons, growth, and gifts, but I no longer choose to live the same story. May I be unbound, unbound, forever unbound.
Rebecca Campbell “Letters to a Starseed”
RECOVER HOMEWORK
LISA HAMIL AT HOLA SOBER
RECOVER HOMEWORK
Making a Roadmap For Your Future
What do you want out of life? Most of us ask this question often but we rarely sit down and get specific about the answer. If YOU don’t know what you want, how do you expect the Universe or any other person on the planet to know what you want? You must be able to visualize and verbalize all of the desires you have in your head. You have thought about what you want for long enough. Time to write it down. Or create a vision board or collage or write a song or paint a painting – ANYTHING that will get what you want out of your head and into the world.
Take the time to consider the following:
1. Eliminate what you don’t want • If you were buying a house, you would eliminate certain neighborhoods or home styles. If you wanted to move to a different city, you would have a list of cities that you wouldn’t even consider. • Eliminate what you don’t want or care about in your life. Be as specific as possible. • Start with things in your life that no longer serve you. Jobs, people, attitudes, emotions, obligations. Anything that is an obstacle to you moving forward. 2. Make a list of what you DO want – be specific • Using the house example, you might want a ranch or to live in the country vs. the city. How many bedrooms and bathrooms, size of lot, completely done or a fixer-upper? • Think about what you want in these terms. If you are dreaming big, how big? What does that look like? What resources will you need? What resources do you already have? Where will it be? Who will you be working with? 3. Use your senses to bring it to life • What does your dream look like, smell like, sound like, taste like and feel like • Bring all of your senses into your process. How do you see yourself in the movie of your life? What are people saying to you? What are you hearing? Smelling? Tasting? Touching? Be as specific as possible. 4. Understand your reality • Who/what/why/where/when/how – what will it take to get you there? Where are you starting from? What will you need? • Imagine you are packing for the vacation of a lifetime and it will take a year. What will you need to complete the journey? Who will be coming with you? Who won’t be coming with you? Who do you need to come with you? • Do you need to learn new skills? What other resources will you need? • Start with where you ARE, not where you want to be
RECOVER HOMEWORK
5. Manage Expectations • How long will it take? Take…not wishful thinking. If you have been honest about where you are starting and what resources/skills you will need, you should be able to set a realistic timeline. • What are manageable goals? In that timeline, set realistic goals for milestones on your journey. • Be honest with what it will take, or you are setting yourself up for failure. If you miss a milestone, be compassionate with yourself and ask with curiosity why you didn’t achieve it? Don’t beat yourself up, that serves no purpose. Re-evaluate your goal, your timeline, and your expectations, and keep putting one foot in front of the other. • Manage your fear and notice when you are saying “I can’t”. We can come up with a million reasons NOT to do something, but that is just our fear of change talking. Make a list of reasons you MUST achieve your goal. You matter. Make yourself a priority and don’t take NO for an answer. 6. Understand the obstacles • There will be obstacles. Understand what they are but don’t let them stand in your way. • Again, what resources do you need? • Who might you need to collaborate with? Who in your life gives great advice? Who has a similar passion? • Do you need to take a class? • How will you manage your time? • What skills do you need that you can learn or outsource? • Understand what you can and can’t do. If there is something you can’t or don’t want to do, but is essential to the process, hire someone or do a trade for services. • Make a list, including your own internal objections, as to what might stand in the way of reaching your goal. Address every one of them and find a solution. 7. WHAT DOES YOUR GOAL MEAN TO YOU? • How will you feel when you reach your goal? • How will you celebrate (don’t forget to celebrate small wins along the way too!)? • Use your senses again to imagine, in your heart, what it feels like to put yourself first and achieve your dream This list is just a starting place. Make it your own but know that if you can’t find a process to REALLY put down what you desire, you probably won’t achieve it. This is what YOU want, not what anyone else on the planet wants. Make the time for yourself to define it and make it a reality, not just a someday dream.
HOLA SOBER COVENANT
#1 Hola Sober believes in Abstinence We believe the foundation of Hola Sober is abstinence from alcohol. Having been addicted to an addictive substance, it's essential to stop drinking to begin the healing process and rebuild one's life. We don’t drink even if our ass is on fire. #2 Hola Sober believes in Honesty We believe being honest with oneself and others about struggles and progress is essential for growth and healing. #3 Hola Sober believes in Acceptance We believe recovery involves accepting past mistakes which cannot be undone; acceptance helps women move forward with their lives and find peace in the present moment. #4 Hola Sober believes in the Universe We acknowledge that for many, there is a force or energy that can provide strength and support in recovery. This form of spirituality can take many forms and may be different for everyone. # 5 Hola Sober believes in Personal Responsibility We believe women need to take responsibility for their actions, choices, and recovery therefore accountable for their behaviour and decisions, this helps women regain power and control over their lives.
| HOLA SOBER | MADRID | SPAIN | SUSAN CHRISTINA CREAMER |
#6 Hola Sober believes in Community + Kinship We emphasize the importance of building strong relationships with others in recovery through meetings and sober friendships. The benefit from having a community of peers who understand sober experiences, offering encouragement, empathy, and practical advice, is a key component of recovery. #7 Hola Sober believes in Self Care We believe such self-care practices as exercise, healthy eating, and restful sleep are essential for physical and emotional well-being in recovery. Mindfulness practices such as meditation, breathing exercises and yoga can be incorporated to help manage stress, cravings, and other triggers. #8 Hola Sober believes in Continuous Learning and Growth We believe recovery is an ongoing process of growth and self-discovery, and encourage women to continue learning, exploring, and growing throughout their sobriety journey. #9 Hola Sober believes in Gratitude. We believe gratitude practices and expressing gratitude to others can help women cultivate a positive mindset and focus on the good things in their life, opening a world of sober gold. #10 Hola Sober believes in Service. We believe helping other women in recovery can provide a sense of purpose and meaning, and help women feel empowered and purposeful.
Dated: _________________ Signed:__________________
| HOLA SOBER | MADRID | SPAIN | SUSAN CHRISTINA CREAMER |
NOTES FROM CLASS
Note :
NOTES FROM CLASS
Note :
SUMMER SERIES WITH LISA HAMIL
Thank you for showing up for yourself today Not today lady, not today.
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 15 Page 16 Page 17 Page 18 Page 19 Page 20 Page 21 Page 22 Page 23 Page 24 Page 25 Page 26 Page 27 Page 28Made with FlippingBook - Online magazine maker