MINDFUL PAUSE PODCAST
Mother’s Day can bring up a swirl of emotions—joy, grief, resentment, or longing. If your heart feels tender around this time, this episode and meditation is for you. We explore the often-invisible “mother wound”—not what was said, but what wasn’t. It lives in the quiet spaces: the comfort that never came, the sensitivity that was too much, the silence you learned to keep just to feel safe. These early emotional imprints shape our adult patterns: – People-pleasing – Silencing your truth – Ignoring your needs – Struggling to set boundaries – Feeling like...
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Podcast Episode 219: Chakra Ascension Meditation – Clear Blocks & Step Into Your Power Welcome to this 21-minute Chakra Ascension Meditation, a journey through all eight chakras to release blocks, awaken your inner wisdom, and realign with your truth. The Spring Equinox marks a time of renewal and balance—the perfect moment to reflect on what you’re ready to create and what’s been holding you back. As we step into Aries season, the start of the zodiac calendar, we’re invited to harness this fiery energy to move forward with clarity and courage. In this guided...
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In today’s episode of Mindful Pause, Audrey sits down with healer and spiritual guide Meredith Rahm to dive into the seven core wounds of the modern priestess—and how we can heal them. These ancestral wounds, deeply rooted in our DNA, often show up as fears, insecurities, and blocks that hold us back from our true power. Meredith walks us through the seven wounds: 1. The Persecution Wound: A fear of being seen and stepping into our power, healed through the safety of sisterhood. 2. The Sisterhood Wound: A struggle to...
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Hi dear one, We’ve all been there—scrolling through social media, comparing our lives to someone else’s highlight reel. Or getting stuck in the cycle of complaining or criticizing. These “cancers of the mind,” as Jay Shetty calls them, create so much unnecessary suffering. But here’s the good news: We can choose differently. My dear friend Jeanie Iberlin shared her 3 C’s for joy: compassion, connection, and calmness. • Instead of...
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Episode Summary: Your home isn’t just a place—it’s an extension of you. And if your environment is working against you, it’s subtly draining your energy in ways you may not even realize. That’s why I’m so excited to have Mia Danielle on the podcast today! Mia is a YouTube creator, host of The Mind Your Home Podcast, and author of Downsizing. She’s an expert in minimalist living and designing a home that truly supports your well-being. In this conversation, she shares powerful insights on: • How to tell if your home is lifting you up or slowly wearing you down •...
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Have you ever found yourself waiting for the “perfect” time? The perfect weight, the perfect moment, the perfect conditions to finally go after what you desire? In this episode, I share a deeply personal experience about overcoming perfectionism and stepping into trust. After years of waiting for the “right” moment, I finally said yes to an opportunity that wasn’t ideal—at least not in my mind. I didn’t feel my best. I wasn’t fully prepared. And yet, when I followed my intuition instead of my inner critic, everything aligned perfectly. Join me as we dive into: ✨...
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Show Notes for Episode 214: Embracing Transformation – A New Moon Meditation In this special episode of The Mindful Pause Podcast, host Audrey Sutton Mills guides listeners through a meditation aligned with the energies of the New Moon, Lunar New Year, and the ancient festival of Imbolc. This period symbolizes transformation, renewal, and the planting of new intentions. Key Themes: • Lunar New Year & Year of the Snake: Exploring the symbolism of the snake, which represents shedding the old and embracing transformation. • Imbolc Season: Understanding Imbolc as a time to...
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Hi friend, Over the holidays, I fell into a familiar trap. My calendar was bursting with events and to-dos, and I was running myself ragged. Eventually, I got sick, angry, and exhausted. I didn’t like who I was becoming. But then, I remembered a tool I write about in my book: Notice. Pause. Choose again. It’s so simple yet so powerful. I noticed I was out of alignment, paused to reset, and chose a new direction—saying no to events, putting work aside, and being present with my kids. Slowly, things shifted, and I felt the connection I had been longing for. Here’s the...
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Recently, I was planning my dream retreat in Italy when something felt…off. My mind was buzzing with excitement, but my heart kept whispering: Conserve your energy. Focus on what you came here to do. It wasn’t easy to let go of the planning and ideas swirling in my head. It was like a devil on one shoulder and an angel on the next. I kept second guessing my inner wisdom and answers. Those old failiar sabotaging patterns are hard to beat, aren't they?! But when I paused and connected with my higher self (for the fourth time), the answer became crystal clear: My soul’s calling right...
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The new year often comes with a rush of goals and to-dos. But what if we paused instead? What if, like Mother Earth in winter, we slowed down, rested, and renewed? Recently, I’ve been leaning into this wisdom, asking myself: How do I want to feel this year? It’s such a simple shift, but it’s helped me let go of the hustle and connect with what truly matters. So, let me ask you: How do YOU want to feel this year? Take a deep breath, pause, and let your heart answer. LISTEN IN on the latest episode of Mindful Pause Podcast where we’ll explore the power of...
info_outlineOH MY GOSH! We did it! Can you believe it – 50 podcast episodes. Of course, being my 50th episode, we gotta talk about GRATITUDE! Because I couldn’t do this without you! I am so grateful you are part of my tribe, and thank you for sharing this podcast and listening. I’m grateful to be part of your life each week and I really hope I make a small difference in your life and brighten your week. Thank you for letting me in your world.
Ok let’s talk gratitude, because being grateful feels so good! It means things are good in your life. Being grateful probably isn’t going to happen every single moment, every single day. Let’s be honest – you’re human. You’re going to be disappointed, feel pain, be angry, become jealous, feel down – these are normal human emotions.
So how do you experience more gratitude?
I don’t believe in positivity Band-Aids. Positive affirmations are great, you know “Have an attitude of gratitude,” but they only go so far.
We’ve all been down in the dumps, and just saying affirmations without believing them doesn’t work. You can’t put a positivity Band-Aid on your feelings without first diving through the wound.
Instead of an affirmation, you can shift your energy when you are stuck in a negative place by focusing on being in the moment and what you are grateful for right now.
Resentment and Gratitude Cannot Co-Exist.
When I’m grateful I am not thinking about all of the things in my life that aren’t working. When I’m in resentment, there’s no way I am thinking positivity and abundance. They don’t go together. It’s your choice which one you are tuned into.
What is resentment? Resentment can be something big like being angry, holding a grudge or being really upset or having something really bad happen. It could also be something small like wishing for something different, being bored, or disappointed when things don’t work out as you planned or wished for, or just feeling blah.
Whether you’re in a dark hole or just experiencing a lull, I find I am most out of alignment with gratitude when I am somewhere other than the present moment.
Unless you’re the Dalai Lama, you’re probably not present all the time. Being mindful is a constant practice. When I’m in resentment, I’m usually turning over a drama from the past. The more you can stay engaged in life, in the present moment, here and now, the more you will notice the big and small things you are grateful for. To me, this is how I return to gratitude.
Instead of saying an affirmation over and over, I try to be present and engage in life to witness all that is good around me. The more I am aware and notice, the more things I see and experience that I am grateful for.
Here are some ways I return to gratitude:
- Create a Gratitude journal and write in it as much as possible – at least once a week. Then each month, have some “ME” time and review. Write down everything – even that it was a sunny day and you saw butterflies or I listened to this podcast.
- Share 3 things you are grateful for that happened that day. Remember the small things, even like “I’m grateful for going to bed,”or “I’m grateful this awful day is over.”
- Write down 1 challenge you’re grateful for and what you learned. No one likes to go through challenges or deal with problems, but through discomfort and uncertainty you stretch yourself and learn that you are more resilient than you thought. In that moment, it’s not so fun, but I love looking back at these to see how strong I was. It’s a reminder that we can get through whatever we are currently dealing with.
- Keep a Gratitude jar filled with experiences or people you are grateful for, a feeling and inspirational quotes. You can pull from this each day or when you’re feeling down to lift you up.
- I keep all of my emails in a gratitude email folder, literally titled “I matter,” so when I am in a negative place wondering if anything I do matters, I can go back to this folder and read how I have made an impact and connected with you and our community. It seriously helps me shift my attitude! So, keep it coming. I love hearing from you!
I hope sharing these rituals and ways I keep gratitude present in my life helps you start a gratitude practice. It’s not about positivity Band-Aids and affirmations, but truly being present to what is good in your life now that keeps gratitude at the forefront of your mind. When you notice them more, then you will receive more to be grateful for.
I am grateful for you for listening to this podcast and enriching my life. I could not do this without you.
What ways and rituals do you bring gratitude in your life? Please share with me on instagram and here on my blog so anytime you get off centered, you can come back to this sweet list for inspiration!