Mindful Pause Podcast

🌟 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

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

[email protected]

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.

[email protected]

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 🌟