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.

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 /episode/index/show/soulschoolpodcast/id/31812427

Why we stay stuck and how to break FREE 07/14/2024

How to let go of control to expand into creative possibilities 07/07/2024

How to stop worshiping what you don't want 06/30/2024

Inner Child Nurturing meditation 06/23/2024

Embracing Fear- Turning Obstacles into Opportunities (meditation) 06/09/2024

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. /episode/index/show/soulschoolpodcast/id/31540012

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 /episode/index/show/soulschoolpodcast/id/31292077

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] /episode/index/show/soulschoolpodcast/id/31179577

3 Ways to be Happier Now 05/12/2024

Intuition Awakened: Nurturing Your Inner Guidance 05/05/2024

Intuition Awakened: Nurturing Your Inner Guidance Hey there soul friend, I just got back from our incredible Bali retreat, my heart is bursting with gratitude of witnessing the beauty of Bali and everyone’s transformations! The experience was beyond words, and I'm thrilled to announce we'll be returning next year – the magic is simply irresistible! Returning from such soul-nourishing experiences, it's common to feel the brightness fade as we re-enter our daily routines. How do we hold onto that light? How do we nurture it in the hustle and bustle of everyday life? One powerful way is to connect with your intuition – that sacred space within you that always speaks the truth. It’s your inner wisdom and a connection to the Divine. Have you ever felt those gentle nudges from within, urging you to pay attention? Those are the whispers of your intuition – guiding you towards alignment and growth with love and grace. In today’s episode of the Mindful Pause Podcast, we delve into the magic of tuning into your spiritual intuition and ways to connect. I share insights on "microscopic truths," those delicate signals from your body indicating something needs attention. Whether it's a flutter in your belly or a heaviness in your chest, these whispers invite you to pause, listen, and trust your inner guidance. The more we honor and nurture our intuition, the more we cultivate ease and trust within ourselves and our journey. Here are some gentle reminders to nurture your intuition: 1. Embrace Stillness: Carve out moments of quiet to commune with the whispers of your heart, creating space amidst the noise of the mind. 2. Trust Your Inner Wisdom: Believe in the innate wisdom within you – often, the first instinct is the truest. 3. Share Your Truth: Pay attention to the subtle truths in your body and share them with trusted loved ones with vulnerability and love. Thanks for listening to the full episode [here](insert podcast link) to embark on this journey of self-discovery and intuition! As you navigate your week, I invite you to pause from the chatter of your mind and pay attention to the whispers of your intuition, trusting that you are always guided, always supported, and always loved. With abundant love, Audrey Self-Love Coach /episode/index/show/soulschoolpodcast/id/31111598

Practicing Ahimsa - How to let Go of Judgment 04/28/2024

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