Mother’s Day can bring up a swirl of emotions—joy, grief, resentment, or longing. If your heart feels tender around this time, this episode and meditation is for you.

 

We explore the often-invisible “mother wound”—not what was said, but what wasn’t. It lives in the quiet spaces: the comfort that never came, the sensitivity that was too much, the silence you learned to keep just to feel safe.

 

These early emotional imprints shape our adult patterns:

– People-pleasing

– Silencing your truth

– Ignoring your needs

– Struggling to set boundaries

– Feeling like you’re too much or never enough

 

As a self-love coach, I help women notice how their inner critic was often inherited—absorbed from caregivers and culture. In this episode, I guide you through a gentle process to begin healing: my signature CUDDLE UP Method, which invites you to sit with what hurts, listen to what needs love, and become the supportive presence you always deserved.

 

Your inner child doesn’t need fixing—she needs you to stay and be with the big emotions that perhaps your caregivers couldn't.

 

Come home to yourself, one loving breath at a time in this guided meditation to cuddle up with your inner child.

 

Sending you lots and lots of love,

Audrey

 

Mentioned in this episode:

 

• My signature CUDDLE UP Method (from my upcoming book)

• Healing practices for self-trust and emotional safety

• Why your inner critic isn’t your fault—and how to transform it

 

Join me for Upcoming Retreats & Offerings:

• Self-Love Retreat – July 21 in the Pacific Northwest:

  A day of healing, community, embodiment, and soul nourishment.

  Learn more & register

• Bali Spiritual Yoga Retreat – October 12–18, 2024:

  Dive into ritual, rest, and renewal in magical Bali.

  Reserve your spot: https://audreysuttonmills.com/bali-retreat 

 

• Website: audreysuttonmills.com

• Instagram: @audreysuttonmills

 

 

 

Let me know if you’d like a shortened version for Apple Podcasts or Instagram captions!

Podcast Episode 219: Chakra Ascension Meditation – Clear Blocks & Step Into Your Power

 

Welcome to this 21-minute Chakra Ascension Meditation, a journey through all eight chakras to release blocks, awaken your inner wisdom, and realign with your truth.

 

The Spring Equinox marks a time of renewal and balance—the perfect moment to reflect on what you’re ready to create and what’s been holding you back. As we step into Aries season, the start of the zodiac calendar, we’re invited to harness this fiery energy to move forward with clarity and courage.

 

In this guided meditation, we’ll:

✨ Move through all eight chakras, from root to soul star

✨ Use breath, affirmations, and mantras to clear stagnant energy

✨ Reconnect with your inner knowing and step into your power

 

Whether you’re feeling stuck, seeking clarity, or simply craving balance, this meditation will help you align with your highest self and trust the path ahead.

 

Press play, take a deep breath, and let’s begin.

 

—

 

If this practice resonates with you, I’d love to hear what’s coming up for you.

What’s the seed in your heart that you’re ready to nurture this season? Email me at audrey@audreysuttonmills.com or DM me on Instagram @yaudreysuttonmills —I’d love to connect.

 

And if you’re craving deeper support, I’m feeling called to create more sacred circles for healing and transformation. If that speaks to you, reach out.

 

With love,

Audrey

Self-Love Coach | Helping You Heal & Trust Your Inner Wisdom

Show Notes:

As the year draws to a close, it’s a perfect time to reflect on what we’ve been healing and working through. In this episode, we’ll take a moment to look at the seeds we want to plant for the coming year. Through mindful reflection, we’ll explore questions like “What have I been healing the longest?” and “What am I ready to transform?” We’ll end with a meditation to ground our intentions, so you can move into the new year with clarity, purpose, and an open heart.

 

Key Takeaways:

            •          Deep reflection on past healing and growth

            •          Questions to guide your intention-setting for the new year

            •          Guided meditation to ground and plant your intentions

 

I’d love to hear from you!

Connect with me on Instagram @audreysuttonmills

or visit my website at www.audreysuttonmills.com to check out my upcoming events, retreats, and programs.

 

Whether you’re curious about self-love coaching or want to join Soul School, I’m here to support you in loving yourself and creating a life you love!

Show Notes:

Sometimes, dread shows up as a signal of overwhelm; other times, it’s the feeling before a big breakthrough. In this episode, we talk about these two types of dread and how to recognize the difference. Through personal insights and somatic practices, we’ll explore how listening to our body’s wisdom can guide us through fear and into expansion. Whether it’s releasing overwhelm or stepping into something great, we’ll learn to embrace dread as an ally in our personal growth journey.

 

Key Takeaways:

            •          Understanding the two types of dread: overwhelm vs. expansion

            •          Somatic practices for listening to your body’s wisdom

            •          Turning discomfort into a tool for growth and self-discovery

 

I’d love to hear from you!

Connect with me on Instagram @audreysuttonmills

or visit my website at www.audreysuttonmills.com to check out my upcoming events, retreats, and programs.

 

Whether you’re curious about self-love coaching or want to join Soul School, I’m here to support you in loving yourself and creating a life you love!

 

Show Notes:

In this episode, we dive into the power of slowing down as we enter the winter season. Just as nature pulls inward to replenish, we too are called to cocoon and embrace rest. We’ll explore why sacred rest isn’t just a pause but a vital part of transformation. Through grounding reflection and soulful questions, we’ll connect with what we truly need right now, honoring rest as an act of self-love. Join us as we explore the wisdom found in stillness and discover what it means to cultivate intention from a place of quiet and presence.

 

Key Takeaways:

            •          Why rest is essential, especially in the winter season

            •          Reflection prompts to deepen self-awareness

            •          Using rest as a foundation for growth and intentional living

 

I’d love to hear from you!

Connect with me on Instagram @audreysuttonmills

or visit my website at www.audreysuttonmills.com to check out my upcoming events, retreats, and programs.

 

Whether you’re curious about self-love coaching or want to join Soul School, I’m here to support you in loving yourself and creating a life you love!

Show Notes: Mindful Pause Podcast – New Moon in Scorpio & Samhain Magic

 

Episode Summary:

In this episode, we dive into the potent energy of the Scorpio New Moon and the mystical season of Samhain. As we shift from autumn to winter, the veil is thin, inviting us to pause, look within, and connect to our shadows. This is a sacred time to honor the journey we’ve been on, release what no longer serves us, and plant intentions for the year ahead. Join Audrey for a grounding practice and reflective questions to deepen your connection to your inner self during this powerful in-between season.

 

What You’ll Learn:

 

• The significance of the Scorpio New Moon as an invitation to go inward and reflect

• The essence of Samhain as a sacred in-between, marking the transition to winter and the Celtic New Year

• Why this is the perfect time to connect to your inner spirit, examine your shadows, and plant seeds for the future

• A grounding practice to align with this season’s energy

• Reflective questions to help you release old stories and set intentions for your next chapter

 

Reflective Questions:

 

• What beliefs, habits, or stories am I ready to release?

• What parts of me are ready to be seen and transformed?

• What intentions am I ready to plant, nurture, and grow?

 

Tune In to Embrace the Magic of This Season

Take a mindful pause, join us in this reflective practice, and step into the quiet power of the Scorpio New Moon and Samhain. Embrace the mystery, trust the transformation within, and connect deeply to your inner truth.

 

Listen to the full episode now!

 

connect with me: 

www.audreysuttonmills.com

Episode Title: “Uncovering Your Dharma: Stepping into Your Soul’s Purpose”

 

Welcome to this week’s episode of Mindful Pause! Today, we’re diving into a big, beautiful topic—Dharma, your soul’s purpose. ✨

 

In this episode, I talk about how your dharma is so much more than your job or role in life—it’s about how you show up in the world, using your unique gifts and qualities. But here’s the truth: it’s not about waiting for perfection. It’s about showing up as you are, and letting the path unfold one step at a time.

 

We’ll explore:

            •          What dharma really means and how it connects to your soul’s calling

            •          How to quiet the mind’s perfectionism, judgment, and doubt to truly listen to your heart and intuition

            •          My personal story of how I embraced my path as a self-love coach, even when the ‘perfect time’ never seemed to come

            •          The practice of showing up instead of waiting for everything to be perfect

 

I also share a few journal prompts to help you reflect and connect with your own soul’s purpose:

            1.         What lights up my soul right now?

            2.         How can I let go of perfection and trust my intuition more?

            3.         What is one small, aligned step I can take toward my dharma today?

 

✨ If you’re ready to go deeper into your dharma, join me for Soul School, my 5-week program starting October 23rd, where we’ll explore how to unearth your gifts, heal patterns, and fully step into your purpose.

Catch the full episode now, and let’s walk this path together. 💖

 

Links:

            •          Join Soul School: www.audreysuttonmills.com

 

Episode Title: Trusting Yourself & Trusting the Path

 

Episode Number: 205

 

Show Notes:

 

In this episode of MindfulPause, we’re diving into one of the most challenging yet transformative practices: trusting yourself and trusting the path, especially when life feels uncertain. 💫

 

How do we lean into trust when our mind craves control? How do we let go of the need to know every detail and embrace the unknown with grace?

 

Audrey shares actionable insights and soul-nourishing tools to help you:

 

            •          Release control and create space for creative possibilities ✨

            •          Actively accept where you are, without getting caught in the past or future 🌿

            •          Plant the seed of intention and focus your attention on what matters most 💖

            •          Cultivate trust in both yourself and the journey ahead 🌸

 

Key Takeaways:

 

            •          Your mind creates stress when it tries to control the future, but letting go opens up a world of possibilities.

            •          Trusting the unknown is not about being passive—it’s about actively accepting where you are and opening up to new opportunities.

            •          A grounded meditation practice and setting clear heart-centered intentions are powerful tools for building trust.

 

Reflection Questions:

 

            •          What is this moment trying to teach you?

            •          How can you soften into what you’re resisting?

            •          What creative possibilities might unfold if you released control today?

 

Mantra for the Week:

“I am exactly where I need to be. I’m growing where I’m planted.” 🌱

 

Ready to dive deeper? 🌿

Join Audrey in Soul School, starting October 23rd, where we explore leaning into uncertainty, letting go of control, and trusting yourself on a deeper level. Week 4 is all about embracing the unknown and building confidence in your path. 💖

 

Links Mentioned in This Episode:

            •          Learn more about Soul School and sign up here: www.audreysuttonmills.com

 

Stay Connected with Audrey:

 

            •          Instagram: @audreysuttonmills

            •          Website: www.audreysuttonmills.com

 

  Episode Title: Trust the Pause: How to Break Patterns and Choose Again   Description: In this episode, Audrey shares a personal story about navigating the challenges of parenting and the powerful lesson she learned about trust—trusting her kids, and ultimately herself. She dives into the realization that when we try to control others, we might actually be revealing a deeper fear: a lack of trust in their ability to make good choices. Audrey explores how this relates to breaking patterns in our own lives and how we can shift from control to trust using her “Notice, Pause, Choose Again” method.   If you’ve ever found yourself stuck in a pattern of control or doubt, this episode will inspire you to ask, “Where did I learn this from? Is this who I want to be?” Audrey walks you through how to shift your thoughts, behaviors, and actions to create more freedom and trust, both for yourself and those you love.   What You’ll Learn:   • How to recognize when control is rooted in fear or mistrust • The importance of letting go and trusting others to make their own choices • How to break old patterns using the “Notice, Pause, Choose Again” method • Tips for shifting your mindset from control to trust, especially in relationships   Mentioned in this Episode:   • JOIN ME for Soul School my 5-week virutal program designed to help you break free from old patterns, find your true self, and live a more empowered, joyful life. Learn the tools you need to step into your most authentic self. Join SoulSchool HERE: www.audreysuttonmills.com

https://buy.stripe.com/8wM00Scxl7c8448bIK

  Take Action: Start today by asking yourself, “Where did I learn this pattern?” and “Is this who I want to be?” Begin the shift by noticing your thoughts, pausing to reflect, and choosing again from a place of trust and love.   xx Audrey

Show Notes for Mindful Pause Podcast Episode 203: Moving from Overwhelm to Clarity and Calm   In this episode of the Mindful Pause Podcast, Audrey shares insights on how to shift from overwhelm to a state of clarity and calm. She opens up about her own experience of feeling overwhelmed as she prepares for her upcoming Tuscany yoga retreat, launches a new website, and kicks off her five-week course, Soul School. Audrey dives deep into the impact of stress on the mind and body and how, through intentional practices, we can return to a place of inner peace.   Key points from this episode include:   • The power of intention and attention: Audrey explains how setting a clear intention and focusing attention can help us stay grounded, avoid overwhelm, and take one step at a time toward our goals. • The importance of letting go of control: Audrey shares her personal struggles with overwhelm, emphasizing how relinquishing control and trusting our inner wisdom can lead to a more peaceful and productive mindset. • An introduction to a guided meditation to help release overwhelm, align with your inner wisdom, and find clarity. Audrey leads listeners through a practice designed to calm the mind, tune into the heart, and get clear on what matters most.   Listeners are invited to join Audrey’s upcoming Soul School, starting October 23rd, where she will teach five powerful tools for creating more clarity, fulfillment, and inner peace.   Tune in for the full guided meditation and discover how to reclaim your power by shifting from a busy mind to a calm, centered presence.   Be sure to subscribe, rate, and review the podcast to stay updated on future episodes!   Key Takeaways:   • Overwhelm often stems from the mind’s tendency to ruminate on the past or worry about the future. • By setting an intention and aligning your attention with what’s most important, you can move from chaos to calm.   • Join Audrey in a guided meditation to anchor into the present, let go of anxiety, and reconnect with your inner wisdom.   Upcoming Events:   • Soul School: A five-week virtual course starting October 23rd, focused on life-changing tools for greater peace, clarity, and self-love. Register via the link in Audrey’s bio. www.audreysuttonmsill.com  

Triggers as Teachers: Healing Through Shadow Work   Episode Description: In this episode, I’m getting real and personal about my own journey with triggers, rage, and the deeper fears that surface when we’re on the edge of growth. I’ll take you back to my experience during Reiki training, where everyday moments with my kids had me spiraling into unfamiliar, intense rage. I’ll share how I found the courage to sit with those feelings, unearthing the fear underneath, and how I moved through it using shadow work.   We’ll dive into how our triggers are our greatest teachers, showing us exactly where we need healing. I’ll talk about how, in my case, fear of failure showed up just when I was stepping into something bigger—writing my book and doing the deep inner work that brings lasting transformation.   This episode isn’t just my story—it’s an invitation to see your triggers in a new light, to do the deep work of healing, and to embrace the uncomfortable emotions that lead to freedom.   If you’re ready to stop running from those patterns and start healing, this is for you.   What You’ll Learn:   • How our relationships, especially with kids, mirror the parts of ourselves that need healing. • The real emotions underneath anger and rage, and how to uncover what’s beneath the surface. • The importance of sitting with difficult emotions rather than numbing or escaping. • What shadow work is and how it can help you become whole. • Personal stories of how I worked through fear and rage, and found deeper healing. • An invitation to join SoulSchool, a five-week program that will guide you through this exact kind of inner work.   Links & Resources:   • 💖 Learn more about SoulSchool: https://mailchi.mp/audreysuttonmills.com/soulschool2024 • 📲 Follow me on Instagram: https://www.instagram.com/audreysuttonmills/   Join SoulSchool: Are you ready to do the deep work of healing and stepping into your fullest potential? SoulSchool is my five-week program where we explore tools like shadow work, inner child healing, and self-love practices that help you break free from old patterns and limiting beliefs. We start on October 23rd, and I’d love for you to be a part of this journey with me. 💫 details HERE

 

Podcast Episode: “Tuning Out Self-Doubt: A 2-Minute Shift from Mind to Heart”   Episode Summary: In this episode, I guide you through a powerful, yet simple, exercise called Change the Channel. It’s a short, heart-centered meditation designed to help you shift from the voice of your inner critic to the wisdom of your heart. Whether you’re feeling overwhelmed, indecisive, or stuck in a cycle of negative self-talk, this 2-minute practice will help you realign with your true self and find clarity in the moment.   If you’re caught up in thoughts of self-doubt or fear, Change the Channel will help you tune into your intuition, calm your inner critic, and access the love, support, and guidance that’s always available within.   What You’ll Learn in This Episode:   • How to recognize when you’re stuck in the noise of the inner critic • The power of tuning into the wisdom of your heart • How to practice the Change the Channel exercise anytime you need clarity or peace • The importance of listening to your true self instead of getting lost in self-doubt   Why It Matters: Life can be overwhelming, especially when our mind spirals into fear or negativity. This practice offers a quick way to pause, breathe, and come back to the heart’s wisdom so you can move forward with confidence and self-love.   Takeaways:   • Your inner critic’s voice can be loud, but it doesn’t have to lead. • The heart’s voice is always supportive, loving, and true. • You have the power to shift your focus and change your internal narrative.   Episode Links:   • Join Soul School: My 5-week journey to help you heal, grow, and connect with your true self starts on October 23rd. Sign up here! • For more tools like this, check out my latest offerings and free resources on my website: www.audreysuttonmills.com   Connect with Me:   • Follow me on Instagram: @audreysuttonmills • Listen to past episodes of MindfulPause for more guided meditations and personal growth tools.

 

In today’s episode of Mindful Pause, Audrey sits down with healer and spiritual guide Meredith Rahm to dive into the seven core wounds of the modern priestess—and how we can heal them. These ancestral wounds, deeply rooted in our DNA, often show up as fears, insecurities, and blocks that hold us back from our true power.

 

Meredith walks us through the seven wounds:

 

1.     The Persecution Wound: A fear of being seen and stepping into our power, healed through the safety of sisterhood.

 

2.     The Sisterhood Wound: A struggle to trust other women, softened by opening up in safe, guided women’s circles.

 

3.     The Money Wound: Guilt around charging for our spiritual gifts, shifted through creating sacred exchanges and embracing abundance.

 

4.     The Isolation Wound: The pain of feeling outcast, remedied by joining likeminded communities and embracing connection.

 

5.     The Sensitivity Wound: Overwhelm from our deep sensitivity, transformed by learning energetic boundaries and seeing sensitivity as a superpower.

 

6.     The Unworthiness Wound: Imposter syndrome and self-doubt, healed through witnessing and community support.

 

7.     The Wound of Self-Condemnation: Negative self-talk and shame, lifted by reconnecting with our innate wholeness and divine nature.

 

And if you’re ready to dive deeper, Meredith’s Way of the Priestess Initiation kicks off on March 13, 2025. It’s a year-and-a-day journey of healing, empowerment, and transformation in sacred sisterhood. I can’t recommend it enough. https://www.meredithrom.com

 

If you’re ready to explore these wounds and reclaim your power, this episode is for you.

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

 

www.audreysuttonmills.com 

 

Do you ever find yourself lost in worry at 3 AM, your mind racing through all the what-ifs?

 

In a busy world, it’s easy to get caught up on an endless mental treadmill, always chasing the future and missing out on the magic happening right now.

 

It's so easy to get swept up in the chaos of technology—apps, texts, emails—not to mention every day LIFE responsibilities pulling at u…and forget to live in the moment.

 

Just the other night, I had a heart-to-heart with a friend over dinner about this very struggle.

 

She said something that really hit home: "Worrying is worshiping what you don't want."

 

Isn't that powerful?

 

It perfectly sums up how we often let future anxieties steal our present joy.

 

Here are a few quick tips to bring more presence into your life:

 

1. Take a Breather: When things get too much, just take a few deep breaths to ground yourself.

2. Mindful Observing: Watch your thoughts without judgment and gently bring your focus back to the present.

3. Gratitude Practice: Regularly remind yourself of what you're grateful for in this moment.

 

Tune in to Episode 187 here and join me on this journey towards a more vibrant and present life.

 

With love and presence,

 

Audrey

 

Ever find yourself saying, “Don’t do that,” “Stop,” “Be careful” a million times a day? 🙋‍♀️ Me too. I recently realized in a 5-minute art session with my kids, I gave 60 commands trying to control their every move. 😅

 

Why do we feel the need to control everything? The real magic happens in the mess. 🎨✨

 

What if we let go of our need to control, and instead, embraced the chaos? 🌟 Imagine the creativity and freedom we could unlock, not just for our kids, but for ourselves!

 

Join me in this week’s Mindful Pause podcast as we explore letting go of control and finding freedom in the present moment. 🧘‍♀️💫

 

NAMASTE,

Audrey

Do you ever find yourself lost in worry at 3 AM, your mind racing through all the what-ifs?

 

In a busy world, it’s easy to get caught up on an endless mental treadmill, always chasing the future and missing out on the magic happening right now.

 

It's so easy to get swept up in the chaos of technology—apps, texts, emails—not to mention every day LIFE responsibilities pulling at u…and forget to live in the moment.

 

Just the other night, I had a heart-to-heart with a friend over dinner about this very struggle.

 

She said something that really hit home: "Worrying is worshiping what you don't want."

 

Isn't that powerful?

 

It perfectly sums up how we often let future anxieties steal our present joy.

 

Today, we dive deep into this topic. I share some personal stories, including a life-changing moment from my time in Bali, and offer some down-to-earth tips to help you stay anchored in the now.

 

Here are a few quick tips to bring more presence into your life:

 

1. Take a Breather: When things get too much, just take a few deep breaths to ground yourself.

2. Mindful Observing: Watch your thoughts without judgment and gently bring your focus back to the present.

3. Gratitude Practice: Regularly remind yourself of what you're grateful for in this moment.

 

With love and presence,

Audrey

Hi there,

 

This week, I taught self-love tools to my kids' Montessori class. Watching those little ones reminded me of the pure light and playfulness that still lives within each of us.

 

As adults, we often get caught up in responsibilities, challenges, and the pressure to be perfect and have it all together.

 

We’ve forgotten what “success” really means.

 

But deep down, that joyful, curious, and carefree child we once were is still there, waiting to be seen and heard.

 

In today’s podcast we’ll reconnect to your inner child and let your inner light shine.

 

Here are a few simple tips to honor your inner child this week:

 

1. Lighten Up: Take a break from your screen and notice the magic around you. Be present and enjoy the little things.

2. Be Kind to Yourself: Speak to yourself with love and kindness, just as you would to a child.

3. Follow Your Joy: Spend time doing activities that bring you joy and light you up.

4. Play and Be Curious: Allow yourself to be playful and curious. Try something new and have fun without an agenda.

 

Being a mom has really opened my eyes to how special children are. We too can be gentle, nurturing and loving to ourselves.

 

Here's to nurturing your inner light and joy,

Namaste,

Audrey

 

P.S. Listen to the full episode and let me know how you reconnect with your inner child!

hi there soul friend!

today, I am celebrating and doing a big ole’ happy dance!

I found my editor for my first book!

After finishing my book draft in January, I’ve been paralyzed by fear of failure and disappointment for three months, and haven’t done anything with it.

 

Last month during my yoga retreat in Bali, I had a major breakthrough and haven’t felt this free in over three years! I’ve been working on befriending my fears to move through my problems towards possibly.

 

So, last week, I did this meditation that I share in EP 194 of the MINDFUL PAUSE PODCAST, and then used chat GPT (I call her Lucy), to help me get unstuck. Within seconds after giving some parameters for a back of book blurb and my first chapter, Lucy created a succinct 150 word blurb. This gave me the inspiration to send this to some editors on reedsy.com and…

 

VOILA! Within an hour, all of those 3 months of fear transmuted into momentum.

 

Fear can feel so BIG, unknown and uncomfortable (and also at times comfortable, because it’s what we know).

 

But we have a choice – lean into fear or let it rule us?

 

When we lean into fear, listen to it, and move through it with love and courage, we unlock a freedom and creativity that expands our lives in unimaginable ways.

 

The potential of our dreams becomes bigger than the problems from fear.

 

In this week's podcast episode, we're exploring the nature of fear and how befriending it leads to true courage and creation.

 

we reflect on:

What do you truly want?

How is fear blocking this desire (patterns, habits, beliefs?)

Inviting fear in and understand why it's so afraid

What steps do you need to take to move forward?

 

Remember, you are brave.

You are supported. You are worthy.

You are enough. And you matter.

 

Much love,

Audrey

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:

1. Invite the dark feeling in: Whether it’s rage, grief, sadness, or helplessness, welcome it.
2. Physical sensations: How does this feeling manifest in your body physically, emotionally, and energetically?
3. Expression: What does this feeling need to express? Why is it so angry or upset?
4. Self-support: What actions can you take to support yourself?
5. 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:

1. Invite the dark feeling of rage (or other emotions such as grief, sadness, helplessness) in.
2. How does it feel in your body? Physically, emotionally, energetically?
3. What does it need to express? Why is the feeling so angry or upset?
4. What can you do to support yourself?
5. 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.

 

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

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:

1. 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).
2. What brings you a sense of belonging within yourself and to the world around you.
3. 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) 🌴

 

audrey@audreysuttonmills.com

🌟 Cultivate Happiness in 3 easy steps 🌟

Hey there! We all crave happiness, right? Whether it's snagging our dream job, amassing more of everything (money, stuff, experiences), or finding that soulmate, it all boils down to one universal quest - happiness.

In today's Mindful Pause Podcast, we're diving deep into the art of being happy. Often, our joy gets blocked because we're fixated on the wrong thing – our EGO takes the wheel, focusing on the destination rather than relishing the journey.

But what if true happiness isn't about what we want, but about giving from the heart to help us expand our perspective?

Ready to infuse more joy into your life?

Here are three simple ways from this episode to get started:

🌿 Gratitude is the portal to joy and pulls you out of the scarcity mindset and into the beauty of the present moment.

🌺 Notice when self-centered thoughts arise and consciously shift your focus from "me" to "we” to expand your perspective.

🌟 Every act of kindness lights up your souls and shifts you from narrow mindset to abundance. Instead of asking "what can I get," ask, "How can I give today?" and see how you feel?

Happiness isn't a destination; it's a way of being.

 

Tune in to the Mindful Pause Podcast and share how these insights are bringing more happiness into your life! 💖

Sending you heaps of love and good vibes! 🌈✨

Namaste, Audrey Self-love coach

Hi dear one,

We’ve all been there—scrolling through social media, comparing our lives to someone else’s highlight reel. Or getting stuck in the cycle of complaining or criticizing. These “cancers of the mind,” as Jay Shetty calls them, create so much unnecessary suffering.

 

But here’s the good news: We can choose differently.

 

My dear friend Jeanie Iberlin shared her 3 C’s for joy: compassion, connection, and calmness.

            •           Instead of comparing, practice compassion—be gentle with yourself.

            •           Instead of complaining, find connection—ask yourself: How can I connect with this moment or someone around me?

            •           And instead of criticizing, invite calmness—pause, breathe, and notice the beauty around you.

 

This week, I invite you to notice when comparison, complaining, or criticism arise, and choose compassion, connection, or calmness instead.

 

Let me know how it feels. And if you’d like more guidance, tune in to the latest episode of Mindful Pause Podcast. Let’s create more joy together.

 

With love,

Audrey

 

P.S. Want to go deeper? Check out my upcoming Bali retreat and other events at www.audreysuttonmills.com.

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

audrey@audreysuttonmills.com

 

Hi there ,

 

Have you ever found yourself in the judgment trap, feeling inadequate and unworthy?

 

Judgement isn’t just about criticizing others, but it also picks apart our flaws and magnifies our mistakes. It whispers cruel “shoulds” and “shouldn’ts,” leaving us feeling unworthy and unlovable.

 

Often the judgments we make on others are reflections of our own insecurities and judgements about ourselves.

 

The sad part about listening to judgement is that when we judge others, we close ourselves off from the beauty of their potential and the richness of their experiences.

 

We miss out on the opportunity to truly connect and understand one another.

 

But perhaps even more damaging is the judgment we inflict upon ourselves.

 

This week, your invitation is to consciously recognize the harmful voice of the Itty-Bitty-Shitty-Committee—the voice that tells us we’re not good enough, smart enough, or worthy enough, and instead of buying into its negative narrative, choose to practice Ahimsa.

 

Ahimsa is the Sanskrit terms that means nonviolence towards ourselves and others. 

 

But Ahimsa is not just about refraining from physical harm but also about abstaining from harmful thoughts and beliefs.

 

When we embrace Ahimsa, we break free from the cycle of self-inflicted suffering and open ourselves up to a life of compassion and grace.

 

Each time you notice, pause and choose to not harm yourself through judgment that creates separation from others and ourselves, you move closer towards your True Self.

 

Listen HERE to the full episode EP 189. Thanks for sharing it with friends who could use a little soul nourishment too.

 

Sending you all the good vibes and virtual hugs,

Audrey 🌸

 

p.s. if you want to dive in deeper toward self-love, I’m here for you. Let’s book a discovery call.

 

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:

1. Notice: Recognize that criticizing voice.
2. Pause: Take a deep breath and come back to the present moment.
3. 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.

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:

1. 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.
2. 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.
3. 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

🌟 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

 

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.

audrey@audreysuttonmills.com

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:

1. What are your perceived “imperfections” or flaws and how are they a portal to your Divine gifts?
2. 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

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:

1. 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.
2. 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.
3. 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

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 🌟

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

Episode Summary:

Your home isn’t just a place—it’s an extension of you. And if your environment is working against you, it’s subtly draining your energy in ways you may not even realize. That’s why I’m so excited to have Mia Danielle on the podcast today!

 

Mia is a YouTube creator, host of The Mind Your Home Podcast, and author of Downsizing. She’s an expert in minimalist living and designing a home that truly supports your well-being. In this conversation, she shares powerful insights on:

 

• How to tell if your home is lifting you up or slowly wearing you down

• Why decluttering is about more than just stuff—it’s a path to deeper healing and personal growth

• How shifting your home’s energy can align with your goals and well-being

 

Mia drops so much wisdom on how to create a space that feels good and reinforces the habits, energy, and joy you want in your life.

 

Plus—exciting news! Mia is hosting The Modern Mom’s Simple Home Reimagined Summit March 1st-3rd, and I’m honored to be one of the speakers. This FREE virtual event will feature 15+ experts sharing simple, practical ways to bring ease and zen into your home and life.

 

Sign up HERE for free: https://www.miadanielle.com/a/2148052415/UQtLojzN

 

Resources & Links:

• Follow Mia on YouTube: https://www.youtube.com/@MiaDanielle

• Listen to The Mind Your Home Podcast: https://open.spotify.com/show/75CB71f78GxnA4Wlh1YCWv?si=d6fb9ab7d39f4bd1

• Check out her website: https://www.miadanielle.com

• Join The Modern Mom’s Simple Home Reimagined Summit (FREE!): https://www.miadanielle.com/a/2148052415/UQtLojzN

Gold pass: https://www.miadanielle.com/a/2148039196/UQtLojzN

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 ENVISION+RECEIVE workbook and meditation HERE to create a mini-retreat to gain clarity of what you want and how you want to feel this year.

And join me!!! 👇🏼

🌴beautiful BALI RETREAT in April for ultimate healing, magic + transformation

❤️GODDESS GATHERING workshop March 23rd (Maple Valley in person)


🎁 Need more calm? 

SLEEP MEDITATIONS  ($27)

CHAKRA MEDITATIONS ($27)

MINDFUL MAMA MEDITATIONS ($47)

 

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 ENVISION+RECEIVE workbook and meditation HERE to create a mini-retreat to gain clarity of what you want and how you want to feel this year.

And join me!!! 👇🏼

🌴beautiful BALI RETREAT in April for ultimate healing, magic + transformation

❤️GODDESS GATHERING workshop March 23rd (Maple Valley in person)


🎁 Need more calm? 

SLEEP MEDITATIONS  ($27)

CHAKRA MEDITATIONS ($27)

MINDFUL MAMA MEDITATIONS ($47)

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 ENVISION+RECEIVE workbook and meditation HERE to create a mini-retreat to gain clarity of what you want and how you want to feel this year.

And join me!!! 👇🏼

🌴beautiful BALI RETREAT in April for ultimate healing, magic + transformation

❤️GODDESS GATHERING workshop March 23rd (Maple Valley in person)


🎁 Need more calm? 

SLEEP MEDITATIONS  ($27)

CHAKRA MEDITATIONS ($27)

MINDFUL MAMA MEDITATIONS ($47)

 

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 ENVISION+RECEIVE workbook and meditation HERE to create a mini-retreat to gain clarity of what you want and how you want to feel this year.

And join me!!! 👇🏼

🌴beautiful BALI RETREAT in April for ultimate healing, magic + transformation

❤️GODDESS GATHERING workshop March 23rd (Maple Valley in person)


🎁 Need more calm? 

SLEEP MEDITATIONS  ($27)

CHAKRA MEDITATIONS ($27)

MINDFUL MAMA MEDITATIONS ($47)

 

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. DETAILS FOR BALI HERE

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 ☝🏼SIGN UP HERE

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. DETAILS FOR BALI HERE

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 ENVISION+RECEIVE workbook and meditation HERE 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 SATYA SOUL SPEAK workshop where we’ll move + envision + receive all that you are. 

 🌴beautiful BALI RETREAT in April for ultimate healing, magic + transformation (price increases $250 at end of month)

❤️SACRED SELF LOVE workshop JAN 27th @ 4-6pm (Maple Valley in person) 


 🎁 Need more calm?  

SLEEP MEDITATIONS  ($27)

CHAKRA MEDITATIONS ($27)

MINDFUL MAMA MEDITATIONS ($47)

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.

 

CLICK HERE 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 ENVISION+RECEIVE workbook and meditation HERE 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 SATYA SOUL SPEAK workshop where we’ll move + envision + receive all that you are. 

 🌴beautiful BALI RETREAT in April for ultimate healing, magic + transformation (price increases $250 at end of month)

❤️SACRED SELF LOVE workshop JAN 27th @ 4-6pm (Maple Valley in person) 


 🎁 Need more calm?  

SLEEP MEDITATIONS  ($27)

CHAKRA MEDITATIONS ($27)

MINDFUL MAMA MEDITATIONS ($47)

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 ENVISION+RECEIVE workbook and meditation HERE 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 SATYA SOUL SPEAK workshop where we’ll move + envision + receive all that you are. 

 🌴beautiful BALI RETREAT in April for ultimate healing, magic + transformation (price increases $250 at end of month)

❤️SACRED SELF LOVE workshop JAN 27th @ 4-6pm (Maple Valley in person) 


 🎁 grab these last minute Christmas gifts: 

SLEEP MEDITATIONS  ($27)

CHAKRA MEDITATIONS ($27)

MINDFUL MAMA MEDITATIONS ($47)

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 ENVISION+RECEIVE workbook and meditation HERE 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 SATYA SOUL SPEAK workshop where we’ll move + envision + receive all that you are. 

 🌴beautiful BALI RETREAT in April for ultimate healing, magic + transformation (price increases $250 at end of month)

❤️SACRED SELF LOVE workshop 1/27/24 @ 4-6pm (Maple Valley in person) 

Have you ever found yourself waiting for the “perfect” time? The perfect weight, the perfect moment, the perfect conditions to finally go after what you desire? In this episode, I share a deeply personal experience about overcoming perfectionism and stepping into trust.

 

After years of waiting for the “right” moment, I finally said yes to an opportunity that wasn’t ideal—at least not in my mind. I didn’t feel my best. I wasn’t fully prepared. And yet, when I followed my intuition instead of my inner critic, everything aligned perfectly.

 

Join me as we dive into:

✨ The power of saying yes before you feel ready

✨ How perfectionism blocks our dreams

✨ Three simple steps to quiet the mind and trust your heart

✨ A guided practice to help you recognize your inner wisdom

 

If you’re feeling stuck, doubting yourself, or waiting for “someday” to come, this episode is for you.

 

Resources & Offerings:

🌑 Join me for my New Moon Renewal Ritual – A sacred space to connect with your intuition ($22)

🌍 Bali Retreat in October – A soul-nourishing experience in paradise

💌 Stay connected – Sign up for my newsletter at AudreySuttonMills.com

 

I’m rooting for you! Share your thoughts with me on Instagram @audreysuttonmills.

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 BALI yoga retreat (April 2024)

or TUSCANY yoga retreat (September 2024)

All details at: http://www.audreysuttonmills.com

 

💫 Join me for a virtual event Jan 7th @4-6PM pst

SOUL SPEAK: yoga + meditation + journaling

attune to your heart’s deepest desire + Dharma

SIGN UP for Soul speak virtual workshop 

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 BALI yoga retreat (April 2024)

or TUSCANY yoga retreat (September 2024)

 

All details at: http://www.audreysuttonmills.com

 

💫 Join me for a virtual event Jan 7th @4-6PM pst

SOUL SPEAK: yoga + meditation + journaling

attune to your heart’s deepest desire + Dharma

SIGN UP for Soul speak virtual workshop 

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: http://www.audreysuttonmills.com

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

SIGN UP for Soul speak virtual workshop January 7th, 2023 @4-6PM pst

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: http://www.audreysuttonmills.com

 

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

SIGN UP for Soul speak virtual workshop January 7th, 2023 @4-6PM pst