MINDFUL PAUSE PODCAST
Join Audrey Sutton Mills each week for easy 5-10 minute meditations, affirmations & intentions so you can feel more ease, joy and a deeper connection to yourself and to what matters most. Audrey is a momma of 2 little ones, writer and mindfulness coach.
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Healing the Mother Wound: Cuddle Up Method (Meditation)
05/08/2025
Healing the Mother Wound: Cuddle Up Method (Meditation)
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 you’re too much or never enough As a self-love coach, I help women notice how their inner critic was often inherited—absorbed from caregivers and culture. In this episode, I guide you through a gentle process to begin healing: my signature CUDDLE UP Method, which invites you to sit with what hurts, listen to what needs love, and become the supportive presence you always deserved. Your inner child doesn’t need fixing—she needs you to stay and be with the big emotions that perhaps your caregivers couldn't. Come home to yourself, one loving breath at a time in this guided meditation to cuddle up with your inner child. Sending you lots and lots of love, Audrey Mentioned in this episode: My signature CUDDLE UP Method (from my upcoming book) Healing practices for self-trust and emotional safety Why your inner critic isn’t your fault—and how to transform it Join me for Upcoming Retreats & Offerings: Self-Love Retreat – July 21 in the Pacific Northwest: A day of healing, community, embodiment, and soul nourishment. Bali Spiritual Yoga Retreat – October 12–18, 2024: Dive into ritual, rest, and renewal in magical Bali. Website: Instagram: Let me know if you’d like a shortened version for Apple Podcasts or Instagram captions!
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Chakra Ascension Meditation – Clear Blocks & Step Into Your Power
03/23/2025
Chakra Ascension Meditation – Clear Blocks & Step Into Your Power
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 meditation, we’ll: ✨ Move through all eight chakras, from root to soul star ✨ Use breath, affirmations, and mantras to clear stagnant energy ✨ Reconnect with your inner knowing and step into your power Whether you’re feeling stuck, seeking clarity, or simply craving balance, this meditation will help you align with your highest self and trust the path ahead. Press play, take a deep breath, and let’s begin. — If this practice resonates with you, I’d love to hear what’s coming up for you. What’s the seed in your heart that you’re ready to nurture this season? Email me at [email protected] or DM me on Instagram @yaudreysuttonmills —I’d love to connect. And if you’re craving deeper support, I’m feeling called to create more sacred circles for healing and transformation. If that speaks to you, reach out. With love, Audrey Self-Love Coach | Helping You Heal & Trust Your Inner Wisdom
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Healing the 7 Wounds of the Modern Priestess with Meredith Rom
03/02/2025
Healing the 7 Wounds of the Modern Priestess with Meredith Rom
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 trust other women, softened by opening up in safe, guided women’s circles. 3. The Money Wound: Guilt around charging for our spiritual gifts, shifted through creating sacred exchanges and embracing abundance. 4. The Isolation Wound: The pain of feeling outcast, remedied by joining likeminded communities and embracing connection. 5. The Sensitivity Wound: Overwhelm from our deep sensitivity, transformed by learning energetic boundaries and seeing sensitivity as a superpower. 6. The Unworthiness Wound: Imposter syndrome and self-doubt, healed through witnessing and community support. 7. The Wound of Self-Condemnation: Negative self-talk and shame, lifted by reconnecting with our innate wholeness and divine nature. And if you’re ready to dive deeper, Meredith’s Way of the Priestess Initiation kicks off on March 13, 2025. It’s a year-and-a-day journey of healing, empowerment, and transformation in sacred sisterhood. I can’t recommend it enough. If you’re ready to explore these wounds and reclaim your power, this episode is for you.
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The Three Cs for Joy: Replacing the Minds Cancers from Jay Shetty
02/23/2025
The Three Cs for Joy: Replacing the Minds Cancers from Jay Shetty
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 comparing, practice compassion—be gentle with yourself. • Instead of complaining, find connection—ask yourself: How can I connect with this moment or someone around me? • And instead of criticizing, invite calmness—pause, breathe, and notice the beauty around you. This week, I invite you to notice when comparison, complaining, or criticism arise, and choose compassion, connection, or calmness instead. Let me know how it feels. And if you’d like more guidance, tune in to the latest episode of Mindful Pause Podcast. Let’s create more joy together. With love, Audrey P.S. Want to go deeper? Check out my upcoming Bali retreat and other events at www.audreysuttonmills.com.
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How to create a home that supports your needs with Mia Danielle
02/16/2025
How to create a home that supports your needs with Mia Danielle
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 • Why decluttering is about more than just stuff—it’s a path to deeper healing and personal growth • How shifting your home’s energy can align with your goals and well-being Mia drops so much wisdom on how to create a space that feels good and reinforces the habits, energy, and joy you want in your life. Plus—exciting news! Mia is hosting The Modern Mom’s Simple Home Reimagined Summit March 1st-3rd, and I’m honored to be one of the speakers. This FREE virtual event will feature 15+ experts sharing simple, practical ways to bring ease and zen into your home and life. Sign up : Resources & Links: • Follow Mia on YouTube: • Listen to The Mind Your Home Podcast: • Check out her website: • Join The Modern Mom’s Simple Home Reimagined Summit (FREE!): Gold pass:
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Stop Waiting for Perfect– Trust Your Intuition and Take the Leap
02/10/2025
Stop Waiting for Perfect– Trust Your Intuition and Take the Leap
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: ✨ The power of saying yes before you feel ready ✨ How perfectionism blocks our dreams ✨ Three simple steps to quiet the mind and trust your heart ✨ A guided practice to help you recognize your inner wisdom If you’re feeling stuck, doubting yourself, or waiting for “someday” to come, this episode is for you. Resources & Offerings: 🌑 Join me for my New Moon Renewal Ritual – A sacred space to connect with your intuition ($22) 🌍 Bali Retreat in October – A soul-nourishing experience in paradise 💌 Stay connected – Sign up for my newsletter at AudreySuttonMills.com I’m rooting for you! Share your thoughts with me on Instagram @audreysuttonmills.
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Year of the Snake- Meditation for Transformation and Renewal
02/02/2025
Year of the Snake- Meditation for Transformation and Renewal
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 plant seeds of intention, mirroring nature’s transition from winter’s introspection to spring’s renewal. • Meditation Focus: A guided journey to connect with your inner wisdom, identify the seeds within you ready to blossom, and release any blocks hindering your growth. Reflection Questions: 1. What seed within you wants to blossom? 2. What are you here to create? 3. What is blocking this creation? 4. What do you need to assist you in bringing this creation to manifestation? Additional Resources: • New Moon Renewal Ritual: Dive deeper with Audrey’s monthly offering, which includes a 40-minute yoga class, a guided Higher Self meditation, and a comprehensive journal to set your intentions. Available for $22 at . • Bali Spiritual Retreat: Join Audrey for a transformative retreat in Bali from October 12-17, 2025. Limited spots are available. Details can be found on her website. • Upcoming Yin Workshop: For those in the Washington area, Audrey is hosting a Yin workshop in March focused on connecting to archetypes and the higher self through breathwork, mantra, and movement. Connect with Audrey: • Website: • Instagram: • Facebook: Thank you for being a part of The Mindful Pause community. Remember, you are enough, and you matter. Namaste.
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The Power of Choice: A Personal Story
01/26/2025
The Power of Choice: A Personal Story
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 truth: You ALWAYS have the power of choice. No matter how far off track you feel, you can notice, pause, and choose again—right now. Take a breath. Ask yourself: What do I want to choose in this moment? If you’re ready to reclaim your power, tune in to this week’s Mindful Pause Podcast. Let’s pause together and choose what aligns with your highest self. With love, Audrey P.S. Spots are filling up fast for my Bali retreat! Find details at
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Dharana: Focusing on What Truly Matters
01/19/2025
Dharana: Focusing on What Truly Matters
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 now is to focus on completing my book by summer. Everything else can wait. This practice of Dharana—pulling away from distractions and focusing on what truly matters—has been a game changer for me. So, I invite you to reflect: What is your soul calling you to focus on? What distractions do you need to let go of to honor that calling? Take a moment to pause and listen to your heart. For more on this practice, tune in to this week’s episode of Mindful Pause Podcast. Together, we’ll explore how to align with your soul’s purpose and release what’s holding you back. With love, Audrey P.S. If you’re craving a soulful reset, my Bali October retreat is almost full. Would love to have you there if you Soul is calling you:
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Winters Wisdom -- Setting Intentions from the Heart
01/12/2025
Winters Wisdom -- Setting Intentions from the Heart
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 setting heart-centered intentions. Together, we’ll clear the clutter, align with our truth, and start the year grounded in what feels right for YOU. With love, Audrey P.S. Don’t forget—my Bali retreat is almost full! Head to to save your spot and find more ways to pause and reconnect this year.
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Planting Seeds for the New Year - Cultivating Intentional Transformation
11/24/2024
Planting Seeds for the New Year - Cultivating Intentional Transformation
Show Notes: As the year draws to a close, it’s a perfect time to reflect on what we’ve been healing and working through. In this episode, we’ll take a moment to look at the seeds we want to plant for the coming year. Through mindful reflection, we’ll explore questions like “What have I been healing the longest?” and “What am I ready to transform?” We’ll end with a meditation to ground our intentions, so you can move into the new year with clarity, purpose, and an open heart. Key Takeaways: • Deep reflection on past healing and growth • Questions to guide your intention-setting for the new year • Guided meditation to ground and plant your intentions I’d love to hear from you! Connect with me on Instagram or visit my website at www. to check out my upcoming events, retreats, and programs. Whether you’re curious about self-love coaching or want to join Soul School, I’m here to support you in loving yourself and creating a life you love!
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The Gift of Dread -Transforming Fear into Expansion
11/17/2024
The Gift of Dread -Transforming Fear into Expansion
Show Notes: Sometimes, dread shows up as a signal of overwhelm; other times, it’s the feeling before a big breakthrough. In this episode, we talk about these two types of dread and how to recognize the difference. Through personal insights and somatic practices, we’ll explore how listening to our body’s wisdom can guide us through fear and into expansion. Whether it’s releasing overwhelm or stepping into something great, we’ll learn to embrace dread as an ally in our personal growth journey. Key Takeaways: • Understanding the two types of dread: overwhelm vs. expansion • Somatic practices for listening to your body’s wisdom • Turning discomfort into a tool for growth and self-discovery I’d love to hear from you! Connect with me on Instagram or visit my website at www. to check out my upcoming events, retreats, and programs. Whether you’re curious about self-love coaching or want to join Soul School, I’m here to support you in loving yourself and creating a life you love!
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The Sacred Cocoon- Embracing Rest to Emerge Renewed
11/10/2024
The Sacred Cocoon- Embracing Rest to Emerge Renewed
Show Notes: In this episode, we dive into the power of slowing down as we enter the winter season. Just as nature pulls inward to replenish, we too are called to cocoon and embrace rest. We’ll explore why sacred rest isn’t just a pause but a vital part of transformation. Through grounding reflection and soulful questions, we’ll connect with what we truly need right now, honoring rest as an act of self-love. Join us as we explore the wisdom found in stillness and discover what it means to cultivate intention from a place of quiet and presence. Key Takeaways: • Why rest is essential, especially in the winter season • Reflection prompts to deepen self-awareness • Using rest as a foundation for growth and intentional living I’d love to hear from you! Connect with me on Instagram or visit my website at www. to check out my upcoming events, retreats, and programs. Whether you’re curious about self-love coaching or want to join Soul School, I’m here to support you in loving yourself and creating a life you love!
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New Moon in Scorpio Ritual & Samhain Magic
11/03/2024
New Moon in Scorpio Ritual & Samhain Magic
Show Notes: Mindful Pause Podcast – New Moon in Scorpio & Samhain Magic Episode Summary: In this episode, we dive into the potent energy of the Scorpio New Moon and the mystical season of Samhain. As we shift from autumn to winter, the veil is thin, inviting us to pause, look within, and connect to our shadows. This is a sacred time to honor the journey we’ve been on, release what no longer serves us, and plant intentions for the year ahead. Join Audrey for a grounding practice and reflective questions to deepen your connection to your inner self during this powerful in-between season. What You’ll Learn: • The significance of the Scorpio New Moon as an invitation to go inward and reflect • The essence of Samhain as a sacred in-between, marking the transition to winter and the Celtic New Year • Why this is the perfect time to connect to your inner spirit, examine your shadows, and plant seeds for the future • A grounding practice to align with this season’s energy • Reflective questions to help you release old stories and set intentions for your next chapter Reflective Questions: • What beliefs, habits, or stories am I ready to release? • What parts of me are ready to be seen and transformed? • What intentions am I ready to plant, nurture, and grow? Tune In to Embrace the Magic of This Season Take a mindful pause, join us in this reflective practice, and step into the quiet power of the Scorpio New Moon and Samhain. Embrace the mystery, trust the transformation within, and connect deeply to your inner truth. Listen to the full episode now! connect with me: www.audreysuttonmills.com
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Uncover Your Dharma- Stepping into Your Souls Purpose
10/20/2024
Uncover Your Dharma- Stepping into Your Souls Purpose
Episode Title: “Uncovering Your Dharma: Stepping into Your Soul’s Purpose” Welcome to this week’s episode of Mindful Pause! Today, we’re diving into a big, beautiful topic—Dharma, your soul’s purpose. ✨ In this episode, I talk about how your dharma is so much more than your job or role in life—it’s about how you show up in the world, using your unique gifts and qualities. But here’s the truth: it’s not about waiting for perfection. It’s about showing up as you are, and letting the path unfold one step at a time. We’ll explore: • What dharma really means and how it connects to your soul’s calling • How to quiet the mind’s perfectionism, judgment, and doubt to truly listen to your heart and intuition • My personal story of how I embraced my path as a self-love coach, even when the ‘perfect time’ never seemed to come • The practice of showing up instead of waiting for everything to be perfect I also share a few journal prompts to help you reflect and connect with your own soul’s purpose: 1. What lights up my soul right now? 2. How can I let go of perfection and trust my intuition more? 3. What is one small, aligned step I can take toward my dharma today? ✨ If you’re ready to go deeper into your dharma, join me for Soul School, my 5-week program starting October 23rd, where we’ll explore how to unearth your gifts, heal patterns, and fully step into your purpose. Catch the full episode now, and let’s walk this path together. 💖 Links: • Join Soul School:
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TRUSTING YOURSELF AND THE PATH
10/13/2024
TRUSTING YOURSELF AND THE PATH
Episode Title: Trusting Yourself & Trusting the Path Episode Number: 205 Show Notes: In this episode of MindfulPause, we’re diving into one of the most challenging yet transformative practices: trusting yourself and trusting the path, especially when life feels uncertain. 💫 How do we lean into trust when our mind craves control? How do we let go of the need to know every detail and embrace the unknown with grace? Audrey shares actionable insights and soul-nourishing tools to help you: • Release control and create space for creative possibilities ✨ • Actively accept where you are, without getting caught in the past or future 🌿 • Plant the seed of intention and focus your attention on what matters most 💖 • Cultivate trust in both yourself and the journey ahead 🌸 Key Takeaways: • Your mind creates stress when it tries to control the future, but letting go opens up a world of possibilities. • Trusting the unknown is not about being passive—it’s about actively accepting where you are and opening up to new opportunities. • A grounded meditation practice and setting clear heart-centered intentions are powerful tools for building trust. Reflection Questions: • What is this moment trying to teach you? • How can you soften into what you’re resisting? • What creative possibilities might unfold if you released control today? Mantra for the Week: “I am exactly where I need to be. I’m growing where I’m planted.” 🌱 Ready to dive deeper? 🌿 Join Audrey in Soul School, starting October 23rd, where we explore leaning into uncertainty, letting go of control, and trusting yourself on a deeper level. Week 4 is all about embracing the unknown and building confidence in your path. 💖 Links Mentioned in This Episode: • Learn more about Soul School and sign up here: Stay Connected with Audrey: • Instagram: @audreysuttonmills • Website:
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How to Break Patterns and bust through limited beliefs
10/06/2024
How to Break Patterns and bust through limited beliefs
Episode Title: Trust the Pause: How to Break Patterns and Choose Again Description: In this episode, Audrey shares a personal story about navigating the challenges of parenting and the powerful lesson she learned about trust—trusting her kids, and ultimately herself. She dives into the realization that when we try to control others, we might actually be revealing a deeper fear: a lack of trust in their ability to make good choices. Audrey explores how this relates to breaking patterns in our own lives and how we can shift from control to trust using her “Notice, Pause, Choose Again” method. If you’ve ever found yourself stuck in a pattern of control or doubt, this episode will inspire you to ask, “Where did I learn this from? Is this who I want to be?” Audrey walks you through how to shift your thoughts, behaviors, and actions to create more freedom and trust, both for yourself and those you love. What You’ll Learn: • How to recognize when control is rooted in fear or mistrust • The importance of letting go and trusting others to make their own choices • How to break old patterns using the “Notice, Pause, Choose Again” method • Tips for shifting your mindset from control to trust, especially in relationships Mentioned in this Episode: • JOIN ME for Soul School my 5-week virutal program designed to help you break free from old patterns, find your true self, and live a more empowered, joyful life. Learn the tools you need to step into your most authentic self. Join SoulSchool HERE: Take Action: Start today by asking yourself, “Where did I learn this pattern?” and “Is this who I want to be?” Begin the shift by noticing your thoughts, pausing to reflect, and choosing again from a place of trust and love. xx Audrey
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Move from Overwhelm to Clarity and Calm
09/29/2024
Move from Overwhelm to Clarity and Calm
Show Notes for Mindful Pause Podcast Episode 203: Moving from Overwhelm to Clarity and Calm In this episode of the Mindful Pause Podcast, Audrey shares insights on how to shift from overwhelm to a state of clarity and calm. She opens up about her own experience of feeling overwhelmed as she prepares for her upcoming Tuscany yoga retreat, launches a new website, and kicks off her five-week course, Soul School. Audrey dives deep into the impact of stress on the mind and body and how, through intentional practices, we can return to a place of inner peace. Key points from this episode include: • The power of intention and attention: Audrey explains how setting a clear intention and focusing attention can help us stay grounded, avoid overwhelm, and take one step at a time toward our goals. • The importance of letting go of control: Audrey shares her personal struggles with overwhelm, emphasizing how relinquishing control and trusting our inner wisdom can lead to a more peaceful and productive mindset. • An introduction to a guided meditation to help release overwhelm, align with your inner wisdom, and find clarity. Audrey leads listeners through a practice designed to calm the mind, tune into the heart, and get clear on what matters most. Listeners are invited to join Audrey’s upcoming Soul School, starting October 23rd, where she will teach five powerful tools for creating more clarity, fulfillment, and inner peace. Tune in for the full guided meditation and discover how to reclaim your power by shifting from a busy mind to a calm, centered presence. Be sure to subscribe, rate, and review the podcast to stay updated on future episodes! Key Takeaways: • Overwhelm often stems from the mind’s tendency to ruminate on the past or worry about the future. • By setting an intention and aligning your attention with what’s most important, you can move from chaos to calm. • Join Audrey in a guided meditation to anchor into the present, let go of anxiety, and reconnect with your inner wisdom. Upcoming Events: • Soul School: A five-week virtual course starting October 23rd, focused on life-changing tools for greater peace, clarity, and self-love. Register via the link in Audrey’s bio.
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Triggers as Teachers: Healing Through Shadow Work
09/22/2024
Triggers as Teachers: Healing Through Shadow Work
Triggers as Teachers: Healing Through Shadow Work Episode Description: In this episode, I’m getting real and personal about my own journey with triggers, rage, and the deeper fears that surface when we’re on the edge of growth. I’ll take you back to my experience during Reiki training, where everyday moments with my kids had me spiraling into unfamiliar, intense rage. I’ll share how I found the courage to sit with those feelings, unearthing the fear underneath, and how I moved through it using shadow work. We’ll dive into how our triggers are our greatest teachers, showing us exactly where we need healing. I’ll talk about how, in my case, fear of failure showed up just when I was stepping into something bigger—writing my book and doing the deep inner work that brings lasting transformation. This episode isn’t just my story—it’s an invitation to see your triggers in a new light, to do the deep work of healing, and to embrace the uncomfortable emotions that lead to freedom. If you’re ready to stop running from those patterns and start healing, this is for you. What You’ll Learn: • How our relationships, especially with kids, mirror the parts of ourselves that need healing. • The real emotions underneath anger and rage, and how to uncover what’s beneath the surface. • The importance of sitting with difficult emotions rather than numbing or escaping. • What shadow work is and how it can help you become whole. • Personal stories of how I worked through fear and rage, and found deeper healing. • An invitation to join SoulSchool, a five-week program that will guide you through this exact kind of inner work. Links & Resources: • 💖 Learn more about SoulSchool: • 📲 Follow me on Instagram: Join SoulSchool: Are you ready to do the deep work of healing and stepping into your fullest potential? SoulSchool is my five-week program where we explore tools like shadow work, inner child healing, and self-love practices that help you break free from old patterns and limiting beliefs. We start on October 23rd, and I’d love for you to be a part of this journey with me. 💫
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Tuning Out Self Doubt: a 2 minute Shift from Mind to Heart
09/15/2024
Tuning Out Self Doubt: a 2 minute Shift from Mind to Heart
Podcast Episode: “Tuning Out Self-Doubt: A 2-Minute Shift from Mind to Heart” Episode Summary: In this episode, I guide you through a powerful, yet simple, exercise called Change the Channel. It’s a short, heart-centered meditation designed to help you shift from the voice of your inner critic to the wisdom of your heart. Whether you’re feeling overwhelmed, indecisive, or stuck in a cycle of negative self-talk, this 2-minute practice will help you realign with your true self and find clarity in the moment. If you’re caught up in thoughts of self-doubt or fear, Change the Channel will help you tune into your intuition, calm your inner critic, and access the love, support, and guidance that’s always available within. What You’ll Learn in This Episode: • How to recognize when you’re stuck in the noise of the inner critic • The power of tuning into the wisdom of your heart • How to practice the Change the Channel exercise anytime you need clarity or peace • The importance of listening to your true self instead of getting lost in self-doubt Why It Matters: Life can be overwhelming, especially when our mind spirals into fear or negativity. This practice offers a quick way to pause, breathe, and come back to the heart’s wisdom so you can move forward with confidence and self-love. Takeaways: • Your inner critic’s voice can be loud, but it doesn’t have to lead. • The heart’s voice is always supportive, loving, and true. • You have the power to shift your focus and change your internal narrative. Episode Links: • Join Soul School: My 5-week journey to help you heal, grow, and connect with your true self starts on October 23rd. • For more tools like this, check out my latest offerings and free resources on my website: Connect with Me: • Follow me on Instagram: @audreysuttonmills • Listen to past episodes of MindfulPause for more guided meditations and personal growth tools.
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Tune into your Heart (Heart Chakra Meditation)
07/21/2024
Tune into your Heart (Heart Chakra Meditation)
Hi there, Can you believe it? We’ve made it to the 200th episode of the Mindful Pause podcast! 💗 My heart is overflowing with gratitude. As we wrap up Season 2 for the summer, I wanted to leave you with a powerful meditation to help you connect with your heart and intuition. Life can be so hectic, right? It's easy to get caught up in the whirlwind of Life and ignore that quiet nudge from within. Have you ever felt overwhelmed or confused, only to realize later that your heart was trying to tell you something all along? This episode is all about tuning into that inner voice. In this special meditation, we’ll drop into the heart, the seat of our consciousness, to uncover the truth within us. By gently closing your eyes and breathing slowly and deeply, you'll place your awareness on your heart. The Sanskrit word for heart, "hrydaya," embodies the essence of receiving, moving, and giving – essential qualities that connect us deeply to ourselves and to others. This heart-centered practice will guide you home to yourself, helping you set a clear, compassionate, and present mindset each day, and connect you to your divine intuition and inner wisdom. CLICK HERE to listen to the meditation and start your journey of heart-centered living. While I take a little break from emails to finish the final draft of my book, stay tuned for exciting updates! · The Self Love Retreat in July is Sold out, but I’m working on a workshop for late summer · This October, I’ll be launching the Soul School course (It’s been almost 4 years!) · and starting every other Tuesday at 7:30 PM, I’ll be teaching a new class at Haute Yoga in Queen Anne, Seattle, along with my Sunday Soul Flow at Get Hot Yoga at 8am. · I’m working on retreats for 2025 (Bali will be one of them…and either Thailand, Italy or Santorini, LMK if any of these places speak to you to cast your vote) Thank you for being part of my journey. I hope I’ve made an impact in yours, however small. Have a wonderful summer, and remember to pause, breathe and listen to your heart and your divine wisdom within you. Namaste, Audrey
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Why we stay stuck and how to break FREE
07/14/2024
Why we stay stuck and how to break FREE
Do you ever find yourself lost in worry at 3 AM, your mind racing through all the what-ifs? In a busy world, it’s easy to get caught up on an endless mental treadmill, always chasing the future and missing out on the magic happening right now. It's so easy to get swept up in the chaos of technology—apps, texts, emails—not to mention every day LIFE responsibilities pulling at u…and forget to live in the moment. Just the other night, I had a heart-to-heart with a friend over dinner about this very struggle. She said something that really hit home: "Worrying is worshiping what you don't want." Isn't that powerful? It perfectly sums up how we often let future anxieties steal our present joy. Here are a few quick tips to bring more presence into your life: 1. Take a Breather: When things get too much, just take a few deep breaths to ground yourself. 2. Mindful Observing: Watch your thoughts without judgment and gently bring your focus back to the present. 3. Gratitude Practice: Regularly remind yourself of what you're grateful for in this moment. Tune in to Episode 187 here and join me on this journey towards a more vibrant and present life. With love and presence, Audrey
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How to let go of control to expand into creative possibilities
07/07/2024
How to let go of control to expand into creative possibilities
Ever find yourself saying, “Don’t do that,” “Stop,” “Be careful” a million times a day? 🙋♀️ Me too. I recently realized in a 5-minute art session with my kids, I gave 60 commands trying to control their every move. 😅 Why do we feel the need to control everything? The real magic happens in the mess. 🎨✨ What if we let go of our need to control, and instead, embraced the chaos? 🌟 Imagine the creativity and freedom we could unlock, not just for our kids, but for ourselves! Join me in this week’s Mindful Pause podcast as we explore letting go of control and finding freedom in the present moment. 🧘♀️💫 NAMASTE, Audrey
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How to stop worshiping what you don't want
06/30/2024
How to stop worshiping what you don't want
Do you ever find yourself lost in worry at 3 AM, your mind racing through all the what-ifs? In a busy world, it’s easy to get caught up on an endless mental treadmill, always chasing the future and missing out on the magic happening right now. It's so easy to get swept up in the chaos of technology—apps, texts, emails—not to mention every day LIFE responsibilities pulling at u…and forget to live in the moment. Just the other night, I had a heart-to-heart with a friend over dinner about this very struggle. She said something that really hit home: "Worrying is worshiping what you don't want." Isn't that powerful? It perfectly sums up how we often let future anxieties steal our present joy. Today, we dive deep into this topic. I share some personal stories, including a life-changing moment from my time in Bali, and offer some down-to-earth tips to help you stay anchored in the now. Here are a few quick tips to bring more presence into your life: 1. Take a Breather: When things get too much, just take a few deep breaths to ground yourself. 2. Mindful Observing: Watch your thoughts without judgment and gently bring your focus back to the present. 3. Gratitude Practice: Regularly remind yourself of what you're grateful for in this moment. With love and presence, Audrey
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Inner Child Nurturing meditation
06/23/2024
Inner Child Nurturing meditation
Hi there, This week, I taught self-love tools to my kids' Montessori class. Watching those little ones reminded me of the pure light and playfulness that still lives within each of us. As adults, we often get caught up in responsibilities, challenges, and the pressure to be perfect and have it all together. We’ve forgotten what “success” really means. But deep down, that joyful, curious, and carefree child we once were is still there, waiting to be seen and heard. In today’s podcast we’ll reconnect to your inner child and let your inner light shine. Here are a few simple tips to honor your inner child this week: 1. Lighten Up: Take a break from your screen and notice the magic around you. Be present and enjoy the little things. 2. Be Kind to Yourself: Speak to yourself with love and kindness, just as you would to a child. 3. Follow Your Joy: Spend time doing activities that bring you joy and light you up. 4. Play and Be Curious: Allow yourself to be playful and curious. Try something new and have fun without an agenda. Being a mom has really opened my eyes to how special children are. We too can be gentle, nurturing and loving to ourselves. Here's to nurturing your inner light and joy, Namaste, Audrey P.S. Listen to the full episode and let me know how you reconnect with your inner child!
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Embracing Fear- Turning Obstacles into Opportunities (meditation)
06/09/2024
Embracing Fear- Turning Obstacles into Opportunities (meditation)
hi there soul friend! today, I am celebrating and doing a big ole’ happy dance! I found my editor for my first book! After finishing my book draft in January, I’ve been paralyzed by fear of failure and disappointment for three months, and haven’t done anything with it. Last month during my yoga retreat in Bali, I had a major breakthrough and haven’t felt this free in over three years! I’ve been working on befriending my fears to move through my problems towards possibly. So, last week, I did this meditation that I share in EP 194 of the MINDFUL PAUSE PODCAST, and then used chat GPT (I call her Lucy), to help me get unstuck. Within seconds after giving some parameters for a back of book blurb and my first chapter, Lucy created a succinct 150 word blurb. This gave me the inspiration to send this to some editors on reedsy.com and… VOILA! Within an hour, all of those 3 months of fear transmuted into momentum. Fear can feel so BIG, unknown and uncomfortable (and also at times comfortable, because it’s what we know). But we have a choice – lean into fear or let it rule us? When we lean into fear, listen to it, and move through it with love and courage, we unlock a freedom and creativity that expands our lives in unimaginable ways. The potential of our dreams becomes bigger than the problems from fear. In this week's podcast episode, we're exploring the nature of fear and how befriending it leads to true courage and creation. we reflect on: What do you truly want? How is fear blocking this desire (patterns, habits, beliefs?) Inviting fear in and understand why it's so afraid What steps do you need to take to move forward? Remember, you are brave. You are supported. You are worthy. You are enough. And you matter. Much love, Audrey
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Embracing Rage: Lessons from a Parenting Moment
06/02/2024
Embracing Rage: Lessons from a Parenting Moment
Introduction: In today's episode, I dive into a personal story that many parents can relate to—a moment of losing my temper with my child. I’ll share the triggers that led to my outburst, the lessons I learned from my meditation practice, and how embracing our dark feelings can lead to personal growth and deeper connections with our loved ones. Plus, we'll explore reflection questions to help you integrate your own feelings of rage, grief, or sadness. Personal Story: This morning, I yelled at my daughter, Hunter. It wasn't a proud mom moment. She was playing her harmonica loudly while picking up her toys as I had asked. After multiple attempts to get her attention, I lost my cool and yelled her name louder than I intended. I felt a surge of anger, feeling disrespected and unheard. Reflections on the Incident: Children don’t intentionally disrespect us; Hunter was simply lost in her play. I realized that my reaction was more about my internal triggers than her actions. These triggers are teachers, highlighting areas for growth and self-compassion. Exploring Our Triggers: Rage and other dark feelings can bubble up and lead to resentment and aggression. By acknowledging and integrating these feelings, we can become more expansive and expressive versions of ourselves. Meditation Reflections: During our meditation in this episode, we’ll explore the following questions: Invite the dark feeling in: Whether it’s rage, grief, sadness, or helplessness, welcome it. Physical sensations: How does this feeling manifest in your body physically, emotionally, and energetically? Expression: What does this feeling need to express? Why is it so angry or upset? Self-support: What actions can you take to support yourself? Affirmation: Silently affirm, "I love you RAGE. Thank you for showing me what needs attention and helping me to accept and love all of myself. When I do, I am a more expansive me." Learnings from Meditation: Hunter’s behavior wasn’t disrespectful; she was trying to make a chore fun. My own feelings of being unheard and disrespected are valid but need to be managed constructively. This experience teaches me the importance of patience, gentle transitions, and being more open and playful. Conclusion: By embracing our rage and other dark emotions, we can learn to be gentler, more patient, and more playful. How might these changes improve our relationships and our own sense of freedom and joy? Call to Action: Reflect on your own experiences of rage or other intense emotions. What are they teaching you? Use the reflection questions from today’s meditation to guide your personal growth. Thank you for joining me on this journey of self-discovery and emotional growth. Remember, every emotion has something valuable to teach us. Until next time, embrace all parts of yourself with love and patience. Reflection Questions for Listeners: Invite the dark feeling of rage (or other emotions such as grief, sadness, helplessness) in. How does it feel in your body? Physically, emotionally, energetically? What does it need to express? Why is the feeling so angry or upset? What can you do to support yourself? Silently affirm to the feeling, “I love you RAGE. Thank you for showing me what needs attention and helping me to accept and love all of myself. When I do, I am a more expansive me.” By exploring these questions, you can start to integrate and understand your emotions better, leading to a more balanced and fulfilled life.
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Cultivating Potency: A Journey of Rediscovery
05/26/2024
Cultivating Potency: A Journey of Rediscovery
Hey there, I was on a call with my coach a week before I left for my Bali retreat and feeling frazzled of what to focus on – my new website? marketing? Bali? "I want to feel f*ck!ng POTENT!" I blurted out For the past 2.5 years, I've been drowning in overwhelm and busyness, feeling like a diluted version of myself—lifeless, and frankly, dead inside. My coach posed a question that hit me like a bolt of lightning: "What does potency look like for you this week before you leave for your Bali retreat?" In that moment, as I placed my hand on my heart and sank into stillness, I realized I'd been chasing after the future, instead of focusing on the present moment to feel how I wanted to feel right now. It wasn't working. 🛑 My heart whispered back, "Pour into the gold that's already there." It was a gentle reminder that I don't need to chase after clients or external validation or whatever in the future I think will bring what I want now. My true gold lies in the students journeying with me to Bali. ⭐️ So, I made a commitment to pour into them wholeheartedly—and not to forget to pour into myself too. I poured myself into them, and for the first time in 3 years, I opened up vulnerably about my struggles, my yearning to show up authentically and wholeheartedly like I did before the pandemic. And you know what happened? MAGIC ✨ By sharing vulnerably (not perfectly), we connected - Others felt the same. We cried, we shared, we released and we healed together. To me, this is potency—feeling alive, connected and most importantly, FREE. For the first time in a long time, I felt free – to be me. To share authentically, rather than trying to be perfect. Damn, this is so liberating to remove the pressure we put on ourselves! So, what makes you feel potent? What does FREEDOM feel like for you? If you're ready to tap into your inner fire and cultivate a life that's vibrant and alive, tune in to this week's Mindful Pause Podcast. And stay tuned! In the coming weeks, I'll be sharing more of my personal story about breaking free to feel more meaning, vibrancy and freedom. ….plus a sneak peek at a special offering I'm bursting to share w xx Audrey
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Journeying Home: Embracing Your True Self
05/19/2024
Journeying Home: Embracing Your True Self
how are you doing? like...really? If you're feeling less than sparkly, I hope this love notes helps you remember your True Self and your gifts that only you have. I’ve been on a 3-year quest to reconnect with my True Self - that innate expansive place inside each of us that is infinite possibilities, unbounded creativity and a portal to the Divine. It can feel unattainable, especially in our busy world telling us we’re not enough, but your true self is simply your true nature—the witness of life's flow and an integral part of that flow. Personally, I’ve felt disconnected with my authentic voice and gifts, and just in the last 6 months have really started to shed the EGO (or what I call the Itty-bitty-Shitty-Committee) with the help of other teachers and finally blasted of my armor in Bali! 💣 (p.s. we ARE going back to Bali next year!!!) I have never felt so FREE! The ego is self-centered, seeks external validation and keeps us stuck in a limited perspective and scarcity. Our spiritual journey is all about bridging the gap between the ego and the true self. The closer we are to our true selves, the less inner work we have to do. I hope today's episode of the Mindful Pause Podcast, helps you return home to your True Self and helps you remember ALL that you are! Some highlights from our reflection: Consider how much you focus on the "I" self (the expansive, abundant perspective) versus the "me" self (the narrow, self-centered view). How does spending this energy serve you (or not). What brings you a sense of belonging within yourself and to the world around you. Explore what dream is tugging at your heart—what do you truly want to create and embody? And why? Here's your invitation for thie week: Find stillness at least once a day. Whether it's through meditation or simply pausing to breathe, allow yourself that space to reconnect with your true self. Notice when the ego takes the reins and gently guide yourself back to center—your True Self. In the silence and space, you’ll meet yourself there. ❤️ Lots of love friend, Audrey p.s. stay tuned! YOU ASKED FOR IT! I'll be announcing a local day SELF LOVE RETREAT at the end of July. 💫 p.p.s. I'm planning 2025 retreats...where do you want to go? (Italian beach, Portugal, Maldives, Santorini?? - shoot me an email and your preferred month to cast your vote for 2025 retreats) 🌴 [email protected]
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3 Ways to be Happier Now
05/12/2024
3 Ways to be Happier Now
🌟 Cultivate Happiness in 3 easy steps 🌟 Hey there! We all crave happiness, right? Whether it's snagging our dream job, amassing more of everything (money, stuff, experiences), or finding that soulmate, it all boils down to one universal quest - happiness. In today's Mindful Pause Podcast, we're diving deep into the art of being happy. Often, our joy gets blocked because we're fixated on the wrong thing – our EGO takes the wheel, focusing on the destination rather than relishing the journey. But what if true happiness isn't about what we want, but about giving from the heart to help us expand our perspective? Ready to infuse more joy into your life? Here are three simple ways from this episode to get started: 🌿 Gratitude is the portal to joy and pulls you out of the scarcity mindset and into the beauty of the present moment. 🌺 Notice when self-centered thoughts arise and consciously shift your focus from "me" to "we” to expand your perspective. 🌟 Every act of kindness lights up your souls and shifts you from narrow mindset to abundance. Instead of asking "what can I get," ask, "How can I give today?" and see how you feel? Happiness isn't a destination; it's a way of being. Tune in to the Mindful Pause Podcast and share how these insights are bringing more happiness into your life! 💖 Sending you heaps of love and good vibes! 🌈✨ Namaste, Audrey Self-love coach
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