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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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.
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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
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How to Let Go of Comparison and Embrace your True Self 🥰
04/07/2024
How to Let Go of Comparison and Embrace your True Self 🥰
🌟 Embrace Your True Self: Letting Go of Comparison 🌟 Ever find yourself caught in the comparison game? It's like a sneaky whisper that tells us we're not measuring up. But guess what? Comparison robs us of our joy! It pulls us away from our true selves, leaving us feeling insecure and unworthy. 🚫 To help you break free from that comparison trap: 🛑 Pause and Notice: When comparison starts creeping in, notice it and take a deep breath to pause from getting looped into it’s story. Breathe and create space from the narrative to help ground yourself in the present moment and reconnect with what truly matters to you. 🎯 Focus on What You Can Control: Shift your attention to your own actions and choices. What steps can you take to align yourself with your goals and values? When you’re in consciousness, you’re in choice. 🧘♀️ Mantra of the Week: "I stay focused on what I can control - this breath, this thought, this action, this moment." Let it be a gentle reminder whenever comparison threatens to steal your confidence and joy. 🌈 Shift Your Imagination: Instead of dwelling on what you lack, focus on what’s working and your gifts and accomplishments. What we focus on grows…so what are you choosing? When you can embrace your uniqueness and step into your courage through self-love, you’re unstoppable. 💖 Sending you lots of love! ✨ xx Audrey
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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]
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Embracing Imperfections: Discover Your Superpower with Wabi Sabi ✨
03/24/2024
Embracing Imperfections: Discover Your Superpower with Wabi Sabi ✨
Hi there soul friend! Growing up, I was often labeled as "too emotional" or "too sensitive," which led me to believe that my sensitivity was my flaw. But through my spiritual journey, I've had a revelation – my sensitivity is my superpower! It's what led me to discover my true calling as a self-love coach, guiding others on their paths to self-discovery and healing. Wabi Sabi is a beautiful Japanese concept that celebrates imperfection and impermanence. It's all about finding beauty in life's irregularities, rather than striving for unattainable perfection. What if instead of striving for perfection, we embraced our "flaws" and mistakes as valuable lessons on our unique journey? What if they were actually portals to our greatest gifts? In today’s MINDFUL PAUSE PODCAST episode, 184 I'll be guiding you through a meditation and journaling session to reflect on your perceived inadequacies and see them as your greatest gifts, guiding you toward becoming who you're truly meant to be. 🌿 Reflection Questions: What are your perceived “imperfections” or flaws and how are they a portal to your Divine gifts? What are your “mistakes” or “challenges” you’ve gone through teaching you about yourself? I hope today’s intention of Wabi Sabi helps you go easy on yourself and embrace both the dark and light parts of your beautiful wholeness! With love and light, Audrey 💫 want to dive deeper? Let's connect and I can help guide you home to your True Self through self-love practices and intuitive coaching www.audreysuttonmills.com
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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
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Ignite Your Inner Goddess
03/10/2024
Ignite Your Inner Goddess
Hey there, beautiful soul! Just returned from a quick Florida vacation, and let me tell you, it was like a sip of pure sunshine for my spirit. There's something rejuvinating about reconnecting with friends who knew you long before diapers and bedtime stories took over to remind you of who you were. When I got back home, a friend texted me: "I forgot how funny you are!" I excitedly showed it to my hubby, exclaiming, "See? I've still got it!" These past three years of motherhood? Phew, they've been quite the rollercoaster ride! Amidst the chaos of diapers and sleepless nights, I found myself stumbling through the darkness, feeling like a shell of myself, trying to remember the vibrant maiden goddess I once was. Slowly but surely, though, I've been piecing her back together, infusing her vibrancy and wildness into this new chapter of motherhood with nurturing tenderness, wisdom and grace. I can say, I’m feeling more and more at home in my whole self. If you're feeling a bit lost in the shuffle, I hope today's podcast is a gentle reminder: there's a goddess or god within you, just waiting to be rediscovered and celebrated. Also, if you’re local to Washington, join me for a goddess gathering on March 23rd for soulful yoga, journaling, sacred circle and bubbly to celebrate and reclaim your inner spark and own your brilliance like the goddess/god you are. Lots of love, Aurey 🌟
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1-min Self-Love Check-In
03/03/2024
1-min Self-Love Check-In
Hey there, Feeling the lunar vibes this week? I sure was! The full moon had me in a bit of a funk for about 24 hours! Everything seemed to be a trigger, from kid tantrums to everyday transitions. I was moody and edgy, definitely not the best version of myself. But, here's the kicker: I stumbled upon a game-changer – a one-minute daily self-love check-in. It's been my go-to for reining in my mood swings and staying grounded in what truly nourishes my mind, body and soul. Curious to join the 1-minute self-love check-in? Have a listen to this week's episdoe Here are a few of my questions for a daily checking…share with me what’s yours? 1. Am I being good to myself – in my thoughts and behaviors? 2. Have I moved my body in loving ways today? 3. Have I drink enough water? 4. Have I eaten something healthy and nourishing? 5. How can I be kinder to myself? Right now 6. how can I be kinder to someone else today? 7. How can I have a little more fun today and bring more joy to my day 8. What am I grateful for? Let's make self-love a daily ritual – one minute at a time! Xx Audrey
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One Tweak A Week to Reach Your Dreams
02/25/2024
One Tweak A Week to Reach Your Dreams
Today is a simple mantra: “one tweak each week” Last week, I started working out again (after not really moving my body much for GULP, 4 YEARS!). I had 2 babies and a pandemic and a move/remodel. But my baby is almost 3 years old, and there’s no excuses, plus I feel like crap! So I signed up for Orange Theory Fitness and made a commitment to myself to work out for 5 days. Last week was my first week, but I ate like crap - we’re talking 5 indulgent meals a day at about 3000 calories. So, although I was working out like an athlete, I was eating like a lumberjack! I told my husband that I’m disappointed in myself and was wondering if I was self-sabotaging my progress. He was so great and wrapped his arm around me and said, “You did great. Now just eat better. One tweak a week!” And it stuck! Friend, maybe you can relate to this and are needing a little encouragement. Our Itty-Bitty-Shitty-Committee can keep us down by comparing us to other people’s progress and judging our accomplishments, so I hope this week’s intention of: One Tweak a week Is helpful to you to encourage you to keep going. You’re making progress and doing great! Lots of love, Audrey Want to dive in deeper? Download your free to create a mini-retreat to gain clarity of what you want and how you want to feel this year. And join me!!! 👇🏼 🌴beautiful in April for ultimate healing, magic + transformation March 23rd (Maple Valley in person) 🎁 Need more calm? ($27) ($27) ($47)
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Completion
02/18/2024
Completion
Today’s episode is about completion. HUH? What does this have to do with self-love or mindfulness? When we don’t complete our tasks, it chips at our self worth. If we have a running list of all the things we need to do, this ever growing list can feel overwhelming, anxiety inducing and stressful. Completion of our tasks builds self worth, confidence and relieves stress. Journal: What projects or tasks have I left unfinished? (this could be as simple as finishing reading a book, or sending out an email to a larger project or dream) What outstanding debts do I have? Who do I owe money to? Who do I owe an apology to? Who do I owe words of appreciation to? What dreams have I put on hold? How does not completing these things make me feel? How would it feel to complete these tasks and projects? Now the work begins: It doesn’t matter the order - just start completing each task fully! Usually simple and easy is best. Make a plan and start checking them off. When you do, write down next to each task how completing this made you feel. Share with me too! namaste, Audrey Want to dive in deeper? Download your free to create a mini-retreat to gain clarity of what you want and how you want to feel this year. And join me!!! 👇🏼 🌴beautiful in April for ultimate healing, magic + transformation March 23rd (Maple Valley in person) 🎁 Need more calm? ($27) ($27) ($47)
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Self Love Meditation
02/11/2024
Self Love Meditation
This week, many people are celebrating Valentine’s Day. But what about self-love and celebrating yourself? In today’s meditation, we’ll invite the mantra: AHEM PREMA, which in Sanskrit translates into “I am love” I hope today’s meditation helps you feel more at ease within yourself and a warmth that you are enough and you matter Sending you lots of love Audrey Want to dive in deeper? Download your free to create a mini-retreat to gain clarity of what you want and how you want to feel this year. And join me!!! 👇🏼 🌴beautiful in April for ultimate healing, magic + transformation March 23rd (Maple Valley in person) 🎁 Need more calm? ($27) ($27) ($47)
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What is Life teaching you?
02/04/2024
What is Life teaching you?
I just finished my book! Well, my 2nd draft of this book (that I started 11 years ago!?, and just recently picked it back up). Life is always speaking to us…are we listening? In today’s intention and reflection, I’ll guide you to look back at your challenges and see what Life was trying to teach you. What are you experiencing NOW that you can learn from? I finished my book with my own reflection of my challenges: my divorce taught me to learn to love myself so I could find love again burnout and the uncertainty of a major career change taught me to really know myself and find my purpose to serve others and teach them how to know and love themselves the death of my dad taught me to appreciate the impermanence of life and taught me how to truly live my dark season of motherhood is teaching me how to mother myself (in a new way, in this new role) through tenderness, slowing down and being gentle. Sometimes our challenges can feel like: a dark hole you’re trying to claw your way out of Or a tunnel your persevering to get through But more often, these dark times are the cocoon you’re meant to be in for a great transformation. I hope today’s episode is helpful. Let me know and connect with me! You matter, Audrey Want to dive in deeper into knowing and loving yourself? Download your free to create a mini-retreat to gain clarity of what you want and how you want to feel this year. And join me!!! 👇🏼 🌴beautiful in April for ultimate healing, magic + transformation March 23rd (Maple Valley in person) 🎁 Need more calm? ($27) ($27) ($47)
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LUXURY + ABUNDANCE
01/28/2024
LUXURY + ABUNDANCE
This week’s podcast is about giving yourself permission to experience more abundance and luxury AND to do something that feels luxurious each day. Jake and I finally celebrated my birthday night out in a luxurious hotel nearby. We went to dinner and sat by the hotel fire and connected. It was a Monday and we arrived to the hotel at 5pm and left at 9:30am for work, but that one night felt very luxurious. Maybe it’s because we haven’t had a night away from the kids in 4 years or maybe it’s because I’m a mom of a 2 and 5 year old, and “luxury” these days is removing my toe nail polish that’s been hanging on with little specks of what used to be the color. What made this night special were the thoughtful details….The single rose and glass of wine at check in, cookies at the bar with a candle, truffles in my room with a note. Details matter. Sometimes we think we need a big chunk of time - a weekend, a retreat or spa day to feel luxury or taken care of, when we can and deserve to treat ourselves daily. Notice how you feel about luxury? Perhaps giving to yourself may feel uncomfortable or privileged, but remember, YOU are your MOST beloved treasure, so why not treat yourself as such NOW not when you have more time, or more money or (whatever you think you need to give to yourself). In this season of your life, what little things bring you joy and make your life more special? It may be fresh flowers, a walk around the block without any distractions, painting your nails, having a good glass of wine… Please share with me: what can you do this week to feel more luxury and abundance? You deserve to treat yourself and feel special, because you ARE special. When we lean into believing in abundance, more abundance follows. Namaste, Audrey Join me in beautiful BALI this April to receive more clarity, magic and connection to your intuition and gifts.
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Tune into your Truth (meditation)
01/21/2024
Tune into your Truth (meditation)
Last week I had the opportunity to be a guest speaker at a weekend long writers retreat, and you know what I learned? We are not alone in our fears and we have the same universal desires to feel seen, connected, signifiant. What’s the ONE thing that gets in the way? Our Itty-Bitty-shitty-Committee! I’m writing about it in my book. I speak and teach alot about quieting it? WHY? Because if we listen to it, it will sabotage our dreams, demolish our self worth and just keep us stuck in scarcity and fear. In this week’s MINDFUL PAUSE PODCAST episode, I lead you through a quick version of last week’s hour long meditation to help you cut the cord to your limiting beliefs, negative narrative and anything else that may be keeping you stuck, so you can truly connect to your True Self - that place of love, creativity, joy and truth. Sending you lots of love friend! Xx Audrey P.s. join me next Saturday in person for my SELF LOVE WORKSHOP 4-6pm. It’s allll about this ☝🏼 And if you want to dive deeper into really knowing and loving yourself, join me in beautiful BALI this April to receive more clarity, magic and connection to your intuition and gifts.
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The ONLY question you need to ask yourself
01/14/2024
The ONLY question you need to ask yourself
Setting a new year’s goal, resolution or an intention can get complicated. Our mind wants to figure it all out, work backwards to make our goal happen. In today’s meditation, you just need to ask your heart ONE question to gain crystal clear, potent clarity. 💫 What do I want? 💫 Resist the need to ask Why, When or How questions right now. These tend to be answered from our mind to try to figure out a solution or plan. Just ask: What do I want most? And How do I want to feel? Let yourself get quiet and listen to the whisper of your heart. Listen for the potent answer. This is your soul speaking your Truth. All will unfold beautifully. Share with me what you want and how you want to feel. I love hearing from you! Xx Audrey Want to dive in deeper? Download your free to create a mini-retreat to gain clarity of what you want and how you want to feel this year. And join me!!! 👇🏼 💫 virtually on JAN 7th for where we’ll move + envision + receive all that you are. 🌴beautiful in April for ultimate healing, magic + transformation (price increases $250 at end of month) JAN 27th @ 4-6pm (Maple Valley in person) 🎁 Need more calm? ($27) ($27) ($47)
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ENVISION and RECEIVE free retreat
01/07/2024
ENVISION and RECEIVE free retreat
Happy New Year friend! Join me in a New Year mini-retreat to create a soft place to land so you can tune into your heart and gain clarity of what you want to create, experience and feel in the most loving ways. for your workbook to start your 1-hour workshop of reflection + envisioning + receiving your gifts that only you have. When you quiet your mind, you can hear the whisper of your heart that speaks the truth of what you yearn for and what you need to nourish yourself and your dreams. It’s not through goal setting, striving or pushing yourself to do more, but by softening into this sacred stillness to listen and know this infinite wisdom within you, remembering that you are enough and you matter. You are special and have unique gifts that only you have. I’m so excited for you to embark on this journey of knowing and loving yourself. Download your free to create a mini-retreat to gain clarity of what you want and how you want to feel this year. Lots of love, Audrey And join me!!! 👇🏼 💫 virtually on JAN 7th for where we’ll move + envision + receive all that you are. 🌴beautiful in April for ultimate healing, magic + transformation (price increases $250 at end of month) JAN 27th @ 4-6pm (Maple Valley in person) 🎁 Need more calm? ($27) ($27) ($47)
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End of Year Reflection Meditation
12/31/2023
End of Year Reflection Meditation
Today’s my birthday! On my birthday (or the end of the year) I love to create a soft place to land and reflect on what I’ve learned and who I’m becoming. Set aside 10 minutes to listen to TODAY’S MEDITATION to reflect and appreciate who you are and journal: · What do you want to release/clear? · What are the lessons you’ve learned? · What are you most proud of? · What inspires you about yourself? · What do you want more of moving forward? (experiences, creations, feelings?) · What are you appreciating? lots of love Audrey Want to dive in deeper? Download your free to create a mini-retreat to gain clarity of what you want and how you want to feel this year. And join me!!! 👇🏼 💫 virtually on JAN 7th for where we’ll move + envision + receive all that you are. 🌴beautiful in April for ultimate healing, magic + transformation (price increases $250 at end of month) JAN 27th @ 4-6pm (Maple Valley in person) 🎁 grab these last minute Christmas gifts: ($27) ($27) ($47)
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Notice the Sparkle
12/24/2023
Notice the Sparkle
A few weeks ago, we took a drive up to Mount Rainier with the kids and on our way up, Hunter, my 5-year old exclaimed, “WOW look at the snow sparkling!” The bright white walls of snow piled on the side of the highway indeed were glistening in the sunshine like tiny crystals sparkling. I wouldn’t have noticed it, but children are so present they notice every detail of Life. What if we could sprinkle a little bit of that childlike wonder and presence throughout our day? So often we miss the little moments of sparkle because we’re lost in our mind. When we recycle past stories, rehash limiting beliefs, or spin worries of the future, we create our own suffering and remain stuck in the struggle. When we’re present, we can notice the sparkle, the magic and joy around us. Today take moments to pause and notice the sparkle… Remind yourself of: · what’s good in your life · What have you overcome · Who are you becoming · What you’re grateful for today and what’s to come And BONUS… think of 3 people who have added some sparkle to your life when you needed it this year and give them some sparkle by sharing with them how they’ve helped lift you up or brightened your day. Also, I love hearing from you, so please share with me your sparkle and what you’re grateful for. Hope you are having a very merry Christmas and happy holidays Xx Audrey Want to dive in deeper? Download your free to create a mini-retreat to gain clarity of what you want and how you want to feel this year. And join me!!! 👇🏼 💫 virtually on 1/7/24 for where we’ll move + envision + receive all that you are. 🌴beautiful in April for ultimate healing, magic + transformation (price increases $250 at end of month) 1/27/24 @ 4-6pm (Maple Valley in person)
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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
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How to be more Intentional during the Holidays
12/10/2023
How to be more Intentional during the Holidays
Five easy Ways to be more intentional this Holiday so you can be more present, peaceful and enjoy this special time. Resist burnout at the beginning of the year and create a soft place to land at the end of the year, with these 5 easy ways: 1. Ask what is really essential? 2. What can I say NO to? 3. Who is most important to me and how can I schedule quality time with them first before all of the invitations come in? 4. What do I need to fill my cup? (often it’s free, quiet time, quality time with yourself - what is it and where can you schedule this in daily and weekly?) 5. Commit to moments of pause throughout the day to breathe, appreciate and BE (with those you love, what you love and the beauty of life in front of you). 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
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Nourish yourself with Self Care (affirmations)
12/03/2023
Nourish yourself with Self Care (affirmations)
The Holidays can be a time of excitment and full of love, but it can also feel really overhelming like we have to hustle and get everything done, end the year with a bang and shop, wrap, cook, enterain. Fill up your cup and nurture your heart in today’s episode on Self-care...not what you think Self-care should look like or what it used to look like, but caring for your body, mind and spirit in this season, right now. Get comfy, breathe deeply and tune in to your heart for nourishment. Sending you lots of love and care this week, namaste 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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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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