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_outlineLately I’ve been deeply ingrained in comparison and judgment. I hate admitting this. I hate even more feeling this way.
My itty-bitty-shitty-committee has been hijacking my thoughts. I share this with you though, so you know you’re not alone. No one is perfect. In our flaws and imperfections, we can connect and heal together.
As a new mom, I’m teaching myself that my toddler’s emotions are totally normal. my natural instinct when hunter is whiny or throws a tantrum is first embarrassment, then I want to distract her and fix it so we can go back to being smiley and happy again. But I know, this will just make her feel she is flawed or bad for having these emotions that bring her mom shame.
The thing is, my daughter is perfectly normal to have any and ALL emotions. We ALL are perfectly normal to have any emotion.
Listen, we don’t have control of which emotion shows up. They will come and go.
It’s what we do with those emotions that matter. The work that you and I do have control of is whether we choose to dwell on the story of those negative emotions. While we don’t have control of which emotion show up, we do have control of how we handle it.
In my soul school signature online course, module 2 is about shadow work. Shadows are a dark part of our personality that we often want to hide because it brings us shame.
One tool to be with and learn from our shadows is to give the shadow a personal name – the sillier the name, the better.
So, for example, this week I’ve been feeling very jealous. Ugh I hate admitting that. It’s probably one of the worst traits I can think of. I don’t feel jealousy often, but a few times a year, Jealous Jan pops her head out and makes me feel like crap.
Instead of being in my head, ping ponging why I’m jealous, why I shouldn’t be jealous and berating myself for feeling this way, giving the shadow a name makes introspection a little more playful and easier to deal with.
I can call forth Jealous Jan and ask why she’s feeling this way, and what I can do to support her.
Doing this work is so important as an adult. Last week we talked about reparenting yourself. Shadow work can be a reparenting tool too.
Just like I want to be supportive to my daughter who will someday have moments where she is jealous, bitter and resentful, instead of judging her, ignoring the emotion or trying to replace it with something more comfortable, I want to be there for her, to hear her out, and to work with her.
Giving your negative feeling or trait helps ease the self-inquiry process and helps you stay open to learning about yourself so you can let go of judgment and be there for yourself to learn the lesson.
Only when we can be with our uncomfortable feelings, then we can learn from them what they are trying to show us.
Ok Getting back to jealous Jan – when I tuned into her, she said she is feeling unimportant, she’s doing a lot but doesn’t feel like it’s paying off, no one is listening, she’s feeling ashamed for comparing her success to her friend’s success, she’s feeling lost and unsuccessful.
Obviously jealous Jan is me and those are my feelings.
There’s something softer and sillier when you name the trait – it kind of takes the drama out of the emotion so you can create space from it, let go of the story behind it and see the emotion for what it is, just another emotion showing you something about yourself.
We’ve been talking about inner child works these past few weeks on the podcast, and doing a combination of inner child and shadow work is really powerful. I visualize myself as a little child saying these words, and immediately I became softer towards myself.
I realized it’s okay to be jealous. I don’t need to dwell in the negativity that is associated with jealousy. I don’t need to feel shame. I can be happy for those women I admire.
Life is showing you something you want. Esther Hicks talks about the law of attraction and calls it driftwood, when you see something you want in someone else’s life. When you see the driftwood, say thank you to the universe because it’s a sign that you can have this too!
In the interview with Orpah and comedian, Kevin Hart, he tells her that there will never be another Eddie Murphy, but he learned from these comedians he looked up to and that helped him become the success he is today. It’s the driftwood!
Similarly, this dark shadow of jealousy is a teacher showing me that I can learn from those people I admire, and also take time to celebrate how far I’ve come. That I can see the driftwood, admire and learn from others, and trust it as a sign my time is coming too. Jealous Jan also taught me that when I’m in resentment, that usually means I need to slow down and nurture and listen to myself a little more and stay in my own lane (meaning stop comparing and focus on what my talents are and how I can use them).
This may be really weird to look at parts of your personality that you deem negative or you’re ashamed of, but naming that part of your personality helps create some mental space from judgement and can bring you back into your truth of learning the lesson that that emotion is trying to show you, rather than getting caught in the story.
We have myriad parts of our personality that we try to hide or ignore. As humans, it’s our natural instinct to try show up perfectly, and hide what we deem unacceptable.
Personally, I have angry angie, jealous jan, insecure sally, fat kid freddy, negative Nancy, lazy Lou Lou. Gosh so many!! When you think about being angry, jealous, insecure, negative, indulgent and lazy, YIKES those are highly negative parts of your personality that bring shame and hard to look at. But when you can name them, it creates space from it so you can see them, learn from them and heal yourself.
You no longer need to perform, perfect or please. You no longer need to feel broken. You can love yourself as whole and real.
So, the intention this week is to work with any heavy emotions or dark shadow traits you deem unacceptable or shameful and bring a little more play into it by naming it and listening to what this emotion is teaching you.
Invite your dark shadows in and see what they want you to know.
Ok friend, was this too weird or was it interesting? These are some tools I share in soul school signature online course and hopefully they help you too! Thanks for sharing and reviewing this podcast! It means the world to me you’re here.
Also, if you want to dive in deeper, I’m hosting a pilot program called the Self-love lab which begins October 5th. Sign up for details on my website www.audreysuttonmills.com
Until next week, remember you are enough and you matter!
#audreysuttonmills, #soulschool, #shadowwork, #healing #mindfulness #reparenting #self love #healinginnerchild #spirituality