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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When You're in Waiting (Meditation)
11/26/2023
When You're in Waiting (Meditation)
Sometimes we’re in a period of waiting…. Waiting for our romantic partner Waiting for the right job offer Waiting to start a family Waiting to heal Waiting can be hard. We want to rush through it. The inner work is to stay. In today’s meditation, we’ll sit in the waiting to find ourselves. Xx Audrey p.s. I hope you can join me in beautiful BALI or Tuscany yoga retreat in 2024. All details at: Join me for a virtual event SOUL SPEAK: soulful yoga + meditation + journaling to attune to your heart’s deepest desire and let your Soul speak your sankalpa and Dharma January 7th, 2023 @4-6PM pst
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How to be FREE of other peoples' expectations, triggers and control
11/19/2023
How to be FREE of other peoples' expectations, triggers and control
The holidays are HERE and we can easily get triggered by relatives who say things that make us feel uncomfortable, activate past conditioning and old beliefs, or people who make us feel guilty for not doing what they want or being who they want you to be. Let go of any expectations, control and any judgment with this 1 affirmation in today’s episode. Affirming: “I am helpless over other people’s emotions and actions” frees you from the story of your Itty-Bitty-Shitty-Committee to return to your inner peace. Listen to today’s meditation to help you let go of a triggering situation to find your freedom. Please let me know if you like this affirmation and how it’s helping you in letting go of triggered emotions and be free. Xx Audrey p.s. join me in beautiful BALI or Tuscany yoga retreat in 2024. All details at: Join me for a virtual event SOUL SPEAK: soulful yoga + meditation + journaling to attune to your heart’s deepest desire and let your Soul speak your sankalpa and Dharma January 7th, 2023 @4-6PM pst
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How are you feeling, really?
11/12/2023
How are you feeling, really?
I was on a retreat shadowing my mentor and teacher, Jana Wilson who teaches how to love our inner child. As adults, we’re typically interacting with each other from our wounded child - that part of us who hasn’t learned to be with and manage our emotions to be the healthy, mature adult. So, when we get triggered, our wounded child acts out. We might act out in anger or rage, when beneath that is a little child who feels helpless over others or feels sorrow and grief. It’s easier to be angry than to feel helpless. Underneath our wounded emotions of anger, resentment, shame, fear or jealousy are 5 core emotions from our core inner child. In today’s podcast, we’ll explore these 5 core emotions to help you uncover the real emotion that you’re feeling, so you can lovingly BE with yourself. Moving forward, you can use this technique to help you listen to your emotions of your inner child and give yourself a big hug and remember it’s going to be okay because you have YOU. When you become the healthy, loving, mature adult you needed as a child, you heal old patterns and wounds and love your whole self. Lots of love friend, Audrey p.s. join me in beautiful BALI or Tuscany yoga retreat in 2024. All details at:
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Connection
11/05/2023
Connection
Feeling disconnected from who you want to be? Maybe it's the change of seasons. Maybe it's that life is so fast, like we're on a treadmill we can't get off of making us feel ungrounded. Or maybe it's we've been looking outside ourselves for the validation, the love, the acceptance we're seeking. In today's episode, I'll guide you back to feeling connected with yourself in a short meditation to help you remember you have all of the answeres within you. sending you lots of love, Audrey p.s. join me in beautiful BALI or Tuscany yoga retreat in 2024. All details at:
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Grounding Meditation
10/29/2023
Grounding Meditation
I hope today’s meditation helps you release the chatter of your mind and let your mind rest in the loving stillness of your heart. Also, if you’re called to go deeper, join me in beautiful Bali for magic, healing and connection in April 2024 or Tuscany to indulge, renew and deeply connect to yourself and your life’s vision. Details for my New Year's virtual workshop and retreats are on my website audreysuttonmills.com. I hope to see you soon. xx Audrey Details for TUSCANY and BALI Retreats: Tuscany Bali
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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.
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Excavate Your Light
10/15/2023
Excavate Your Light
Life can cover up our light. Isn’t it a blessing to have someone help us excavate our light and help us remember our spark? In today's meditation, we'll reflect on that person(s) and call in future people who love us and support us, including ourselves. In addition, we'll give ourselves permission to remember our gifts and light, that only YOU have and bring to this world. namaste, Audrey p.s. If you would like to join me in BALI or Tuscany in 2024 for yoga and soul-filling retreats, SIGN UP FOR MY NEWSLETTER FOR EVENTS + UPDATES (Tuscany retreat registration opens 10/28/23) CONNECT ON IG:
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MINDFULNESS 101
10/08/2023
MINDFULNESS 101
Especially in today's world that is so busy with our roles and responsibilities as well as all the different devices pinging us and grabbing for our attention, we often feel overwhelmed, exhausted, and unable to focus. Mindfulness is being conscious to the present moment, so that we can intentionally respond and act from our highest self, instead of unconsciously reacting from our lower self and old familiar patterns. Mindfulness is moving with intention in our thoughts, our words or actions. Today's meditation we'll explore meditation to stretch the gap between your thoughts and you. Meditation is simply the practice of being present, so we can live more presently off our mats. I hope today's meditation helps you be more present and grounded. If you wouldn't mind rating, reviewing and sharing this podcast, it would mean the world to me! namaste, Audrey SIGN UP FOR MY NEWSLETTER FOR EVENTS + UPDATES: CONNECT ON IG:
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Flow with Life
10/01/2023
Flow with Life
Life is so beautiful when we look for it The challenge is we don’t see this flow and beauty because we’re busy with our roles, responsibilities and immediate tasks. We’re distracted in our mind with our thoughts. We create disconnect in our life. what life is asking us to do is to remember that we are an essential movement in this beautiful harmonious dance of life. I'll guide you through a meditation to help you find your stillness and connect back to the pulse and vibrancy of LIFE. xx Audrey SIGN UP FOR MY NEWSLETTER FOR EVENTS + UPDATES: CONNECT ON IG:
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Cultivate a Soul Partnership
09/24/2023
Cultivate a Soul Partnership
*|FNAME|*, are you (or have you ever been) in a relationship where you want a lovingly connection, but are stuck keeping score, tallying up resentments and bypassing real feelings? Today's podcast episode we explore cultivating a ‘spiritual partnership’ which is "a partnership between equals for their spiritual growth,” according to Gary Zukav. This means each person takes ownership and responsibility to turn the mirror inward and do the inner work on themselves first to evolve into their Higher Self, and then they lovingly support each other, growing together. A lot of relationships have it backwards - we expect our partner to fulfill us and make us feel special. When they don’t comply, we project our hurt feelings onto them by hurting them with blame and shame, Hopefully today’s mindfulness tool and meditation will help you: ❤️ get clear on what you want ❤️ how to communicate your needs (with love) ❤️ and how to cultivate a mature, loving Soul Partnership (in 3 steps) LMK if this is helpful to your relationship (and your spiritual evolution, honestly) or if there is a 💡 AHA moment. Otherwise I just think there's crickets 🦗 Thanks for being here! xx Audrey
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Quiet the Itty-Bitty-Shitty-Committee
09/17/2023
Quiet the Itty-Bitty-Shitty-Committee
Hi there! I hope you had a wonderful summer and are feeling rested and renewed. I know I am! It’s so good to be back with you! This season, I’m sharing excerpts from my book: How to quiet the Itty-Bitty-Shitty-Committee coming out in 2024. This is vulnerable for me to share, but I truly hope each week’s intention, lesson or meditation helps you on your journey to know and love yourself. ** If this is helpful and speak to your heart, please do me a favor and let me know – a quick DM on instagram, email me on and you can help me so much by rating, review and share this podcast. -------- Today’s podcast is about quieting our inner critic, that negative voice that pulls us down an emotional elevator into believing in scarcity that we’re not good enough and we don’t have enough. You’re in alignment with your Itty-Bitty-Shitty-Committee whenever you feel inferior or superior to someone or something. Today we’ll explore 3 ways to quiet the inner critic: 1. Notice when you start to buy into it’s limiting beliefs and negative dialogue. When you’re in consciousness, you’re in choice and can choose a new way of talking to yourself. 2. Question the IBSC. Ask– is this really true about me? Or is this a learned behavior or a conditioned pattern? 3. Create a negative mantra to halt spiraling into limiting beliefs and patterns. This week’s invitation is to be mindful of how you talk to yourself, and use the mindfulness tools to notice your inner dialogue, question it and use the negative mantra to choose a new belief to serve you. Each time you recognize a familiar destructive pattern and choose instead to be kinder towards yourself, you rewire any limiting beliefs and shift your patterns. I hope this has been helpful and I can’t wait to hear how these doable tools are helping you know and love yourself. Remember, friend ,you are enough and you matter! namaste Audrey
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Listening to our Wise Little One | Jana Wilson
07/30/2023
Listening to our Wise Little One | Jana Wilson
Hi friends, today is a special treat to have my friend and mentor, ! She is a meditation teacher, hypnotherapist and author of a prescriptive memoir sharing her emotional, heart wrenching and oh so inspiring healing story of learning to listen and love her inner child. I hope you receive nuggets for your spiritual evolution and healing today. Also, RUN and buy this Happy Summer friends – see you back in September! xx Audrey
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THE LOVE I GIVE COMES BACK TO ME (meditation)
07/23/2023
THE LOVE I GIVE COMES BACK TO ME (meditation)
This week, when you dip into scarcity thinking, invite the mantra "the love I give comes back to me." When you change your energy, you change your life. Thank you so much for being here each week, sharing and rating this podcast! I'm so grateful for you! xx Audrey p.s. Join me next year in Bali (April) and Tuscany (September) 2024!
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NOURISHMENT
07/16/2023
NOURISHMENT
Often times the things we know are good for us are the hardest things to do. This week’s intention is to give yourself small moments of care each day to help you connect with what matters most. You deserve to feel good. You are deserving of all that good. Share with me on instagram how you are caring for yourself this week. Thank you so much for being here each week, sharing and rating this podcast! I'm so grateful for you! xx Audrey p.s. Join me next year in Bali (April) and Tuscany (September) 2024!
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Are we 2Xing Life?
07/09/2023
Are we 2Xing Life?
Since the pandemic, many of my clients have a harder time focusing and ask me for coaching of how to be more present. Our face paced online world has many benefits and affords us with immediate (or very quick) gratification, but it harms our ability to concentrate We end up skimming for highlights, instead of taking time to digest the knowledge. are we 2Xing Life? This week’s intention is to slow down and move the way Mother Earth moves and let the little joys seep in, let yourself linger in wonder and awe and give yourself more time for Life’s natural rhythm to move through you. I wonder if we can do this, how much richer would life be? If this hit home in your heart, please connect with me and add a comment below Thank you so much for being here each week, sharing and rating this podcast! I'm so grateful for you! xx Audrey p.s. Join me next year in Bali (April) and Tuscany (September) 2024!
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CLARITY
06/18/2023
CLARITY
Imagine a beautiful lake. Our mind is like this lake. Our thoughts ripple across the water. But as the wind dies down, the water becomes still, so still it reflects the moon and the stars. The lake and sky become one. Similarly, meditation helps to quiet our mind and calm our emotions, so we can see with more clarity Life’s reflections. When we are centered, we can see with clear eyes, not only our limiting patterns but our unlimited potential as well. From a place of clarity, you see the reflection of life’s truth and your own truth within. Let’s find clarity now in this week's MEDITAITON xx Audrey
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LIFE'S WHISPERS
06/11/2023
LIFE'S WHISPERS
Life can become so busy, keeping us overwhelmed with tasks and responsibilities, we miss life’s lessons. Life whispers messages to guide us on our path to who we’re supposed to be. Can we get quiet enough to listen to its guidance, to see the signs and to hear it’s wisdom? LISTEN TO THIS WEEK'S MEDITATION to help hear what life is telling you now. This week: allow for moments of stillness to get quiet and hear Life’s wisdom and guidance. Thank you always for being here, rating and reviewing this podcast! xx Audrey
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PERSPECTIVE SHIFT
06/04/2023
PERSPECTIVE SHIFT
What if Life’s real invitation is not: to experience joy only WHEN something good happens to us -or- be grateful AFTER we get what we want, - BUT - to find joy and gratitude, now, despite our challenges and current circumstance? By shifting our perspective of our experience we change how we experience it. Listen to this weeke's meditaiton to shift your perspective Thank you for being here, rating and reviewin this podcast! xx Audrey
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ANANDA
05/28/2023
ANANDA
Usually when we’re happy, it’s because we received what we wanted. We’re grateful AFTER something has happened to us. But doing it this way (with cause then effect) is fleeting because it keeps us chasing the next thing that promises to bring us the elevated feeling we want to feel. What would happen if instead of waiting to feel joy when something good happens to us, we consciously choose to feel joy now despite what we’re experiencing? Instead of cause and effect, we choose to affect the cause. This isn’t about an affirmation of an attitude of gratitude. It’s really about doing the hard mindful work to really embody gratitude and all of the other high emotions you want to feel now - no matter what. Doing the active inner work helps us shift our perspective and energy. When we change our energy, we change our life On this week’s MINDFUL PAUSE PODCAST, let’s change our perspective of the experience, to change our experience of it. LISTEN HERE. I hope the last 4 weeks of exploring SAT CHIT ANANDA helps you realize this is not an unattainable concept, but one where we can learn the knowledge, put it into action, and through consistent practice of being conscious, living in our truth and choose joy now, we begin to embody this wisdom.
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WONDER
05/28/2023
WONDER
Paolo Coelho said “the simple things are also the most extraordinary things. Only the wise can see them.” Children have an innate sense of wonder and curiosity. But as adults, we lost our curiosity and would rather be right and know. Wonder opens our eyes to the magic within and around us. It invites a sense of interest, awe and reverence for the mundane as well as the miraculous. It’s been shown that being in wonder helps us feel more content, calm, connected and joyful. Let’s explore wonder in today's meditation. This week: can you invite more wonder to remember you are part of something greater. The everyday moments of wonder and awe help grow your appreciation for this beautiful journey called life.
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CONSCIOUSNESS (CHIT) MEDITATION
05/21/2023
CONSCIOUSNESS (CHIT) MEDITATION
Currently I’m training for a 10K. I’ve never done a race, let alone run 2 miles straight in my life. When I’m starting to feel empowered, my dark shadow, fat kid Freddy coerces me to go to the pantry to eat chips or swing through the drive through to “treat” myself. This self-sabotage is the device of my ego trying to lure me back to feeling those old familiar feelings of insecurity and shame – so it can feel safe again. BUT, Each time we make a new choice that’s in alignment with our higher self, we break the old patterns of our limited self and forge a new path towards transformation. We’re diving into the concept of SAT CHIT ANANDA this month. Sat (existence/truth); chit (consciousness) and Ananda (bliss). Today we’ll explore Chit or consciousness. Growth happens when we open and go beyond our self. READY TO GO BEYOND YOUR LIMITIED SELF? Listen to this week’s meditation on THE MINDFUL PAUSE PODCAST as we explore deeper into SAT CHIT ANANDA namaste, audrey
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YOUR TRUTH
05/14/2023
YOUR TRUTH
Isn’t it interesting that one person only sees problems and pitfalls because of their challenges, while another sees potential and possibilities, despite their challenges? The power of perspective helps us see the truth. This week in the MINDFUL PAUSE PODCAST, we explore “SAT” which means truth in Sanskrit. This is the first part of SAT CHIT ANANDA and it’s our invitation to see the truth of our inner world so we can experience the beautiful truths of our outer world. Truth is not always pleasant. But when we can see the truth, as it is, not how we need it to be, we stay present to the moment. Grace finds us there. Thank you for listening, sharing and reviewing this podcast! I'm so grateful you're here! xx Audrey
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SAT CHIT ANANDA MEDITATION
05/07/2023
SAT CHIT ANANDA MEDITATION
This month, on the mindful pause podcast each week we’ll explore the concept of SAT-CHIT-ANANDA (existence, conscoiusness, bliss) and how to live this intention each day. Through consciousness (CHIT) , we can see the truth (SAT) as it is. We see the situation (not how we want it to bem but as it really is), we see the other person as they are (not how we think they should be or need them to be) and we see ourselves free from judgment through the lens of love. By being present and seeing clearly, we can live in appreciation more and elevate our emotions to experience ANANDA, more bliss and joy. When we move from the Unconscious to the conscious, we alchemize our limitations into limitless potential. Namaste, Audrey p.s. Join me for my virtual workshop ~ yoga + meditation + inner child healing
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SO HUM (I am)
04/30/2023
SO HUM (I am)
A mantra is Sanskrit word for “man” meaning “mind” and “tra” meaning “release.” Mantras are typically sounds or a phrase in Sanskrit or another language to help aid in your concentration. One of my favorite mantras is SO HUM, which translates into I AM. I hope today's mantra meditation helps connect you to your diving worth and inner wisdom. namaste, Join me online on May 20th from 10am-12pm for
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CALMING ANXIETY MEDITATION
04/23/2023
CALMING ANXIETY MEDITATION
After having my second child I had postpartum anxiety. Perhaps it was the combination of remodeling a new home, moving, dealing with a highly emotional toddler all during the pandemic. Either way, any decision made me feel overwhelmed, flooded and paralyzed. For the rest of 2022, I took care of myself, by simplifying my tasks (only doing the most necessary and important) and I prioritized my mental health by meditating 20 minutes every day. By going inward, I returned home to myself – to a place of clarity, ease and joy. I hope this meditation helps you feel more grounded in yourself. namaste, Join me online on May 20th from 10am-12pm for
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INNER STILLNESS
04/16/2023
INNER STILLNESS
Eckhart Tolle said, “When you lose touch with inner stillness, you lose touch with yourself. When you lose touch with yourself, you lose yourself in the world.” In a world that is moves so quickly keeping us busy and distracted and often overwhelmed, it’s easy to get pulled into Life’s tasks and responsibilities. While it’s our mind’s job to do and think, when out of balance, Life’s sense of urgency to do more creates disconnection within ourselves and feelings of overwhelm. Only when we can find stillness within us, that we can see clearly from a place of calm and clarity. Otherwise we keep spinning. ❤️ Let’s do that together in this meditation namaste, Join me online on May 20th from 10am-12pm for
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LIFE'S INTERRUPTIONS
04/09/2023
LIFE'S INTERRUPTIONS
Life isn't gonna go as planned. In fact, we should plan on our plans being interrupted. We think these interruptions and inconveniences of life shouldn't happen because they interrupt our timeline. But life doesn't work on our own our own schedule; and honestly, that’s not Life’s job. Life is here to impart the truth, for our own evolution and growth. What we are experience is exactly what we're meant to experience because that's what we're currently experiencing. Perhaps a sick child is a sign for us to slow down – to be here and care for our child as well as ourselves. The Internet going out or an opportunity we were hoping for didn’t work out are all showing us something about ourselves. Life is pointing to the direction it wants you to take. What is Life showing you and teaching you now? namaste, Join me online on May 20th from 10am-12pm for
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RUMINATION
04/02/2023
RUMINATION
Ruminating is like going on a first date but talking about your ex the whole time. When we are stuck in rumination and the past, we are resisting the future we desire. When we’re in consciousness, we’re in choice. In this week’s podcast, we’ll meditate on noticing where we are unconsciously rehashing an old story and instead consciously break free. Thank you so much for being here, listening, reading, reviewing and sharing!! xo, Audrey p.s. Join me May 20th for
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TRUST IN THE UNFOLDING
03/26/2023
TRUST IN THE UNFOLDING
Perhaps you’re in a liminal space, a time of transition, where you’re leaving what you once knew entering a space that is uncertain and unknown to become the future self you are meant to be. These times of transition can be scary, but when we can trust in ourselves and the universe to support us, we can let go of our need for certainty, and release our control of how life should be so we can stay open to the creative possibilities that await us. Today’s meditation will help you stay centered so you can lean into the unknown and transmute fear to faith. The Saranagati Mantra mantra Om Namah Shivaya will help you surrender control, release fear and connect to your Higher self within you and around you. I hope this meditation helps you trust you are exactly where you’re supposed to be and trust the path will unfold in a more beautiful and creative way you could ever have planned. Thank you for being here! Rating, reviewing and sharing this podcast! ❤️ for more meditations and online courses and events, please visit: www.audreysuttonmills.com
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Celebrate Yourself
03/19/2023
Celebrate Yourself
Hi there! In today's sweet meditation, you'll give yourself permission to appreciate your gifts and talents that only you have. I hope you carry this intenttion with you to appreciate and celebrate yourself as much as possible this week! Progress is messy, not linear. You are moving forward and awakening to all that you are. When we wish for a kind and compassionate word, we must start with ourselves. Sending you lots of love and celebration! xx Audrey for more meditations and online courses and events, please visit:
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