Mindful Pause Podcast

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

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  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.

 

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