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.

Embracing Imperfection- How to let go of perfection and imposter syndrome 04/21/2024

Embracing Imperfection- How to let go of perfection and imposter syndrome Hey there, I have a vulnerable share. I’ve struggled with perfectionism these past few years, and it’s been so paralyzing that it’s silenced my voice and my gifts as a teacher and coach. In the online coaching world, the pressure to be flawless, to have all the answers and to be the expert has been overwhelming. Perfectionism has caused to show up inauthentically (hello imposter syndrome!) …or show up as a flat version of my personality… or worse - not show up at all!... only to be met with shame for not doing and being more. Perfectionism is like a sneaky thief, robbing us of our joy and confidence. But over these years of doing the self-love work on myself, I can tell you this: imperfection is where the magic happens. It’s the portal to our True Self. In Japanese culture, there's a concept called "wabi-sabi" – it's all about embracing imperfection as the essence of beauty in life. Think of it like the cracks in a piece of pottery making it even more beautiful and unique. For me, my sensitivity has always been a flaw and weakness, but not I can see that my sensitivity IS my gift – it’s literally how I connect with my community and how I heal others. So when that Itty-Bitty-Shitty-Committee starts to rear its head, remember this: Notice, Pause, Choose: Notice: Recognize that criticizing voice. Pause: Take a deep breath and come back to the present moment. Choose: opt for a thought that lifts you up and reminds you of your worth. And remember, your imperfections are your superpowers. Also, I’ve been using this mantra for myself and I’ve felt it’s power. I hope it helps you return to yours too! "I embrace all of me and I am needed in this world." I hope today’s soul note helps you break free from trying to please others or feel like an imposter and remember your gifts that only you have and gives you the courage to step into them and share them with the world! Much love, Audrey p.s. if you need personalize coaching, I’m here to help you deepen your self-love and connect to your intuition to create the life you love. /episode/index/show/soulschoolpodcast/id/30748088

Slaying Self-Doubt (mantra and meditation) 04/14/2024

Slaying Self-Doubt (mantra and meditation) Do you ever have those days where self-doubt just seems to sneak in and rain on your parade? Yup, me too. In my book on how to quiet our Itty-Bitty-Shitty-Committee, I share about The Four Horsemen: Comparison, Self-Doubt, Perfectionism, and Judgment that slays our self-worth. Personally, I've gone through a lot of transition over the past 3 years and have struggled a lot with the Four Horsemen that slays our self-worth. Each week this month, I share how we can befriend each of these horsemen and ways to choose to align with our True abundant Self. After having my second child during the pandemic, plus moving an hour away from the city and giving up my thriving Seattle yoga classes, not getting to travel for my yoga retreats, and also shifting my career and launching my Soul School coaching program, I was in a big liminal season of letting go of who I once knew to move into the unknown of who I yearned to be. But those 3 years rocked my identity and confidence in myself. The world seemed so fast and overwhelming. Because I had taken a hiatus from coaching and teaching for a few years, I lost my sense of who I was and trust in myself, and I constantly doubted myself and my gifts. But slowly, I’m coming home to myself and to my inner knowing…it’s through the practice of slowing down, meditating to practice being present and using these little mindfulness tools that I teach each week. If you too struggle with self-doubt, here are 3 easy ways to help silence the itty-bitty-shitty-committee and reclaim your confidence: Negative Mantra Breakthrough: When self-doubt creeps in, try this negative mantra: "I don't do self-sabotage." It halts the negative spiraling and is like a gentle reminder to yourself that you're stronger than those doubts. Appreciation: Take a moment to reflect on your past achievements. Go back 1 year, then 5 years and 10 years. Let those memories of your unique gifts wrap around you like a warm hug, reminding you of your worth and strength. Positive Affirmation Boost: Each time you feel unsure, repeat the mantra: "When I align with my true nature, I am infinite possibilities." Let this mantra remind you that you are enough and guide you towards embracing your inner power and potential. If you're curious to learn more, check out my latest podcast episode: "Slaying Self-Doubt." Have you listened to my podcast yet? It’s like a cozy chat with a soulful friend, packed with mindfulness tips and affirmations to help us both find some inner calm and joy. Remember, you're stronger than you think, and you're never alone on this path to self-discovery. I’m right there with you holding your hand and heart for deeper Self-love. And if you want to dive in deeper, I’m here to personally help you with my Self-love coaching. In gratitude, Audrey /episode/index/show/soulschoolpodcast/id/30748053

How to Let Go of Comparison and Embrace your True Self 🥰 04/07/2024

How to BE with your emotions without BEING them (meditation to be with your triggers) 03/31/2024

How to BE with your emotions without BEING them (meditation to be with your triggers) Hey soul friend, How often do we let our inner critic spin us into old dramas? 🙋🏻‍♀️ We get triggered by something or someone, and suddenly we're knee-deep in an old drama, replaying the same story over and over again. During my recent trip to Florida, a friend shared a powerful insight: the inner work is about being with our experiences without being consumed by them. This is the essence of mindfulness. The more we can hold space for our experiences without letting them take over, the more freedom we find. In today's meditation on the MINDFUL PAUSE PODCAST EP 185, I guide you through an exercise to be with something that's triggering—whether it's anger, sadness, or even joy—without letting it consume you. When we can BE with the emotion without becoming emotional, we can be with anger without becoming angry, with sadness without sinking into despair, and with joy without clinging to it. Here are some takeaways from episode 184: ✨ Emotions typically only last about 90 seconds. It's the stories we tell ourselves that revive the narrative and make them linger. ✨ Step back as the witness. Create space between you and the emotion. You'll find the charge starts to fade. ✨ Choose presence over the drama. Take a moment to quiet the mind and return to this moment. Remember, when you’re in consciousness, you are in choice. You have the power to decide whether you'll get swept away by the story or stand firm in the present moment. So, as you go about your day, whenever you feel yourself getting lost in the drama, remember: you can be with the experience without becoming it. Take a moment to quiet the mind, create space, and return to this moment. Because right here, right now, is exactly where you're meant to be. Join me on the Mindful Pause Podcast for an easy meditation to reclaim your peace. 💫 Sending you lots of inner peace and presence today. Namaste, Audrey p.s. looking for more personalized coaching? let’s connect and I’ll help you heal, know and love yourself using my self-love techniques and intuitive guidance. [email protected] /episode/index/show/soulschoolpodcast/id/30444828

Embracing Imperfections: Discover Your Superpower with Wabi Sabi ✨ 03/24/2024

Stay Grounded: Tips for Finding Peace Amidst Life's Chaos 03/18/2024

Stay Grounded: Tips for Finding Peace Amidst Life's Chaos Hey there, If you're feeling a little frazzled and ungrounded, I hope today's podcast and love letter for your Soul helps you stay centered to yourself and what truly matters. Last week was a whirlwind of foggy chaos: Two sick kiddos at home meant sleepless nights and the added pressure to "get it all done" in less time. 🤯 Picture this: I strut into a yoga class, only to realize in the lobby that I'm rocking just my bra (not my sports bra). Talk about a fashion faux pas! And to top it off, the next day, I hit the gym with my leggings on backward. GET. IT. TOGETHER, AUDREY! After feeling overwhelmed and unproductive, I decided to pause and ground myself with a quick meditation. And you know what? It worked like a charm. In just 5 minutes, I felt lighter, more centered and even managed to laugh at my mishaps. It's amazing what a little mindfulness can do! Here are a few mindfulness tips from today's episdoe to help you find your center right now: Be present – Take a moment to connect with your physical body - notice your physical contact with thechair beneath you, the ground beneath your feet, the air on your face. Pause and deepen your breath – Let your breath anchor you to this moment rather than getting lost in your mind's endless to-do list. Connect to your heart and ask yourself: What is truly essential for me right now? What can I let go of today? How can I nourish my soul today? What small ritual can I incorporate into my daily routine to stay grounded and centered? I hope these simple mindfulness tools help you find your footing when you're feeling untethered. And the best part? They only take a minute or two! Now, I'd love to hear from you: What are you doing this week to prioritize self-care and stay grounded? And if you're craving deeper self-love and guidance to create a life you truly adore, don't hesitate to reach out for personal coaching. I'm here to support you every step of the way. Namaste, Audrey www.audreysuttonmills.com /episode/index/show/soulschoolpodcast/id/30425053

Ignite Your Inner Goddess 03/10/2024

1-min Self-Love Check-In 03/03/2024

One Tweak A Week to Reach Your Dreams 02/25/2024

Completion 02/18/2024

Self Love Meditation 02/11/2024

What is Life teaching you? 02/04/2024

LUXURY + ABUNDANCE 01/28/2024

Tune into your Truth (meditation) 01/21/2024

The ONLY question you need to ask yourself 01/14/2024

ENVISION and RECEIVE free retreat 01/07/2024

End of Year Reflection Meditation 12/31/2023

Notice the Sparkle 12/24/2023

Healing from the Loss of a Loved One 12/17/2023

Healing from the Loss of a Loved One The Holidays can be a special time but it can also bring a lot of uneasy emotions such as sadness and grief while missing a loved one. This meditation will help you be with all of your emotions and invite your loved one to be with you during this sacred experience to feel their love and presence. This meditation was vulnerable and you’ll hear me tear up right there with you at the end. You are not alone in your grief. Through this daily practice of connecting with my dad (who was MY person), I can tell you that this is the biggest way I’ve been able to get through my grief. I can’t say I’m “healed” (we’re always in process of messy healing when we lose our person, right?), but it’s helped me still feel close to him even though he’s not physically here with me. I feel his guidance every day and am grateful for this practice of getting quiet and tuning into a sacredness that’s available to us all. When I was in Bali this year for my yoga retreat, I felt my dad’s presence everywhere – in the beauty of Bali, in the signs that I received and in my heart with a warm feeling he was enjoying each moment. It felt so divine with all of the synchronicities! There was so much healing and magic in Bali, truly there aren’t words to describe it 🌈 Although we can’t all go on a spiritual vacation, we can take moments to create sacred space to feel and invite our loved ones to be with us by: · asking questions and talking to them · listening for their wisdom in those quiet moments · and looking for signs they are still with us in spirit protecting us, loving us and guiding us. Thank you for being here, rating + reviewing this podcast and sharing it with those you love! Lots of love, Audrey 🌈 p.s. join me for the utmost healing, beauty and spiritual connection with yourself in beautiful or All details at: 💫 Join me for a virtual event Jan 7th @4-6PM pst SOUL SPEAK: yoga + meditation + journaling attune to your heart’s deepest desire + Dharma /episode/index/show/soulschoolpodcast/id/28976873

How to be more Intentional during the Holidays 12/10/2023

Nourish yourself with Self Care (affirmations) 12/03/2023

When You're in Waiting (Meditation) 11/26/2023

How to be FREE of other peoples' expectations, triggers and control 11/19/2023

How are you feeling, really? 11/12/2023

Connection 11/05/2023

Grounding Meditation 10/29/2023

Grief + Grace 10/22/2023

Grief + Grace I remember in 2018, I was 6-weeks pregnant, totally sick and queasy, and in less than 4 weeks I was going to host a week long retreat for 28 women in Tuscany. I hunched over the stove painfully grilling a cheese sandwich (because that’s all I could eat at that time), then slowly shuffled my feet to the couch where I lay horizontally with my eyes closed, nibbling my grilled cheese sandwich like a squirrel. My dad watched this sad scene and insisted that he go to Italy to help me. Stubbornly, I told him I can handle it, but he knew better. He bought his plane ticket that night. I could never have done the retreat without him and in fact he made the retreat that much more special and became everyone’s resident “yoga dad.” He died later that year, two weeks before my daughter was born. Yesterday was his 5-year anniversary of his passing, and it’s kind of strange (and also beautiful) timing that I’m also opening registration next week on the Hunter moon (the name of our daughter and the actual day he died 5 years ago). I know he would like me going back to Italy, his favorite place, and especially back to Villa Benedetta where that was our last vacation together. Maybe you’re wondering why I’m sharing all this? My dad always taught me to celebrate life, but when you lose someone you love, grief can feel so overwhelming. Through conscious work of silence, meditation, self-reflection, talking to him, going to Bali for deep healing and magic, now the feelings of JOY, connection and love are more present than grief and sorry. That doesn’t mean I don’t miss him. I do, every day. But I feel deeply connected to his spirit and his love for me and love for life. Connection is most important to me. The pandemic shut my thriving yoga business for 3 years, and to be honest, I’m still picking up the pieces, seeking that deep connection again. Maybe you are too? Getting to return to this magnificent villa overlooking sprawling vineyards holds a special place in my heart - not only for its serene beauty of the luxurious architecture, quaint town and vineyards, but because of the beautiful memories of my dad interacting with our yoga friends and the lasting friendships and connection we made in this special place (and honestly, always make on my retreats). Registration for Tuscany opens next Saturday, and if you’re on the waitlist, you’ll get a special email next week. I’d love for you to join me either in Tuscany Sept 29-Oct 5, 2024 or in beautiful Bali April 22-28, 2024 for healing, renewal and connection to your inner truth. DETAILS FOR BOTH RETREATS: Tuscany 2024 Bali 2024 XX Audrey If you’re experiencing grief, I hope TODAY’S MINDFUL PAUSE episode helps you be with yourself in a loving way, allowing yourself stillness to feel your emotions and hear that wisdom that shows up to thaw what is frozen to flow again. /episode/index/show/soulschoolpodcast/id/28384169

Excavate Your Light 10/15/2023

MINDFULNESS 101 10/08/2023

Flow with Life 10/01/2023

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