Mindful Pause Podcast

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

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) 🌴

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