Our bodies are designed to experience exquisite pleasure through our senses. We just need to relearn how to tap into this natural ability after numbing it with alcohol for so long.

Even amidst the frequent chaos of motherhood- and the world- you can use these techniques to tap into the natural-given joy of your aliveness. 

1. The 30-Second Sensory Reset

When you feel the urge to pour a drink after a stressful day, try this instead: Stop whatever you're doing. Close your eyes. Take three deep breaths. Then, name:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This simple practice pulls you back into your body, interrupts stress patterns, and activates your parasympathetic nervous system—the same relaxation response you're seeking from that glass of wine.

2. Movement as Medicine

Your body has an incredible capacity to generate pleasure chemicals through movement. You don't need an elaborate workout—just 2-3 minutes of dancing to your favorite song can trigger a release of endorphins that rivals any happy hour.

Try this: When you feel the afternoon slump or evening stress rising, put on a song that makes you want to move and let your body respond however it wants. No choreography needed—just authentic movement.

3. Mindful Taste Experience

Our taste buds are pleasure receptors, but we often rush through eating and drinking without really tasting. Next time you eat or drink something you enjoy, slow down dramatically:

• Notice the temperature
• Identify different flavor notes
• Feel the texture
• Savor the aroma

This level of presence can turn an ordinary cup of tea into a profound pleasure experience.

4. Nature Immersion

This one you can do with your kids! Research shows that just 20 minutes in nature significantly lowers stress hormones. But you can amplify this effect by consciously engaging your senses:

• Take in the scent of a flower
• Listen for the subtlest sounds
• Watch light patterns through leaves
• Smell the earth after it rains

These sensory connections with the natural world trigger deep pleasure responses that have sustained humans for millennia—long before we had wine bars.

5. Touch as Nourishment

Physical touch releases oxytocin, our bonding hormone that creates feelings of wellbeing. While partner touch is wonderful, you don't need another person to experience this pleasure:

• Give yourself a hand massage with scented oil
• Feel the weight of a warm blanket
• Notice the sensation of water in the shower
• Hug yourself (yes, really—cross your arms and squeeze)

These self-touch practices can provide immediate comfort and pleasure when you might otherwise reach for a drink.

The beautiful thing about these practices is that they're available to you anytime, anywhere. Unlike alcohol, they don't come with a hangover, regrets, or diminishing returns. Instead, they help you build your pleasure capacity over time, making you more resilient and more present.

I invite you to experiment with these practices. Then send me a note and share with me what happens when you consciously choose pleasure through your senses rather than reaching for a drink.

What many women discover is surprising: the pleasure they've been seeking wasn't in the bottle after all. It's been within them all along.

With love,

Bonnie Alina