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

• 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 [email protected] 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

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 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.

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

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.

Show Notes for Episode 214: Embracing Transformation – A New Moon Meditation

In this special episode of The Mindful Pause Podcast, host Audrey Sutton Mills guides listeners through a meditation aligned with the energies of the New Moon, Lunar New Year, and the ancient festival of Imbolc. This period symbolizes transformation, renewal, and the planting of new intentions.

Key Themes:

• Lunar New Year & Year of the Snake: Exploring the symbolism of the snake, which represents shedding the old and embracing transformation.

• Imbolc Season: Understanding Imbolc as a time to plant seeds of intention, mirroring nature’s transition from winter’s introspection to spring’s renewal.

• Meditation Focus: A guided journey to connect with your inner wisdom, identify the seeds within you ready to blossom, and release any blocks hindering your growth.

Reflection Questions:

1. What seed within you wants to blossom?

2. What are you here to create?

3. What is blocking this creation?

4. What do you need to assist you in bringing this creation to manifestation?

Additional Resources:

• New Moon Renewal Ritual: Dive deeper with Audrey’s monthly offering, which includes a 40-minute yoga class, a guided Higher Self meditation, and a comprehensive journal to set your intentions. Available for $22 at audreysuttonmills.com.

• Bali Spiritual Retreat: Join Audrey for a transformative retreat in Bali from October 12-17, 2025. Limited spots are available. Details can be found on her website.

• Upcoming Yin Workshop: For those in the Washington area, Audrey is hosting a Yin workshop in March focused on connecting to archetypes and the higher self through breathwork, mantra, and movement.

Connect with Audrey:

• Website: audreysuttonmills.com

• Instagram: @audreysuttonmills

• Facebook: Audrey Sutton Mills

Thank you for being a part of The Mindful Pause community. Remember, you are enough, and you matter. Namaste.

Hi friend,

Over the holidays, I fell into a familiar trap. My calendar was bursting with events and to-dos, and I was running myself ragged. Eventually, I got sick, angry, and exhausted. I didn’t like who I was becoming.

But then, I remembered a tool I write about in my book: Notice. Pause. Choose again.

It’s so simple yet so powerful. I noticed I was out of alignment, paused to reset, and chose a new direction—saying no to events, putting work aside, and being present with my kids. Slowly, things shifted, and I felt the connection I had been longing for.

Here’s the truth: You ALWAYS have the power of choice. No matter how far off track you feel, you can notice, pause, and choose again—right now.

Take a breath. Ask yourself: What do I want to choose in this moment?

If you’re ready to reclaim your power, tune in to this week’s Mindful Pause Podcast. Let’s pause together and choose what aligns with your highest self.

With love,

Audrey

P.S. Spots are filling up fast for my Bali retreat! Find details at https://audreysuttonmills.com/bali-retreat

Recently, I was planning my dream retreat in Italy when something felt…off. My mind was buzzing with excitement, but my heart kept whispering: Conserve your energy. Focus on what you came here to do.

It wasn’t easy to let go of the planning and ideas swirling in my head. It was like a devil on one shoulder and an angel on the next. I kept second guessing my inner wisdom and answers. Those old failiar sabotaging patterns are hard to beat, aren't they?!

But when I paused and connected with my higher self (for the fourth time), the answer became crystal clear: My soul’s calling right now is to focus on completing my book by summer. Everything else can wait.

This practice of Dharana—pulling away from distractions and focusing on what truly matters—has been a game changer for me.

So, I invite you to reflect: What is your soul calling you to focus on? What distractions do you need to let go of to honor that calling?

Take a moment to pause and listen to your heart.

For more on this practice, tune in to this week’s episode of Mindful Pause Podcast. Together, we’ll explore how to align with your soul’s purpose and release what’s holding you back.

With love,

Audrey

P.S. If you’re craving a soulful reset, my Bali October retreat is almost full. Would love to have you there if you Soul is calling you:  https://audreysuttonmills.com/bali-retreat

The new year often comes with a rush of goals and to-dos. But what if we paused instead? What if, like Mother Earth in winter, we slowed down, rested, and renewed?

Recently, I’ve been leaning into this wisdom, asking myself: How do I want to feel this year? It’s such a simple shift, but it’s helped me let go of the hustle and connect with what truly matters.

So, let me ask you: How do YOU want to feel this year?

Take a deep breath, pause, and let your heart answer.

LISTEN IN on the latest episode of Mindful Pause Podcast where we’ll explore the power of setting heart-centered intentions.

Together, we’ll clear the clutter, align with our truth, and start the year grounded in what feels right for YOU.

With love,

Audrey

P.S. Don’t forget—my Bali retreat is almost full! Head to https://audreysuttonmills.com/bali-retreat  to save your spot and find more ways to pause and reconnect this year.