Mindful Pause Podcast

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)

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

The holidays are HERE and we can easily get triggered by relatives who say things that make us feel uncomfortable, activate past conditioning and old beliefs, or people who make us feel guilty for not doing what they want or being who they want you to be.

Let go of any expectations, control and any judgment with this 1 affirmation in today's episode.

Affirming: "I am helpless over other people's emotions and actions" frees you from the story of your Itty-Bitty-Shitty-Committee to return to your inner peace.

Listen to today's meditation to help you let go of a triggering situation to find your freedom.

Please let me know if you like this affirmation and how it's helping you in letting go of triggered emotions and be free.

Xx

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

https://www.eventbrite.com/e/satya-soul-speak-yoga-intention-setting-event-tickets-758008031427?aff=oddtdtcreator

I was on a retreat shadowing my mentor and teacher, Jana Wilson who teaches how to love our inner child.

As adults, we're typically interacting with each other from our wounded child - that part of us who hasn't learned to be with and manage our emotions to be the healthy, mature adult. So, when we get triggered, our wounded child acts out. We might act out in anger or rage, when beneath that is a little child who feels helpless over others or feels sorrow and grief. It's easier to be angry than to feel helpless.

Underneath our wounded emotions of anger, resentment, shame, fear or jealousy are 5 core emotions from our core inner child.

In today's podcast, we'll explore these 5 core emotions to help you uncover the real emotion that you're feeling, so you can lovingly BE with yourself.

Moving forward, you can use this technique to help you listen to your emotions of your inner child and give yourself a big hug and remember it's going to be okay because you have YOU.

When you become the healthy, loving, mature adult you needed as a child, you heal old patterns and wounds and love your whole self.

Lots of love friend,

Audrey

p.s. join me in beautiful BALI or Tuscany yoga retreat in 2024. All details at: http://www.audreysuttonmills.com

Feeling disconnected from who you want to be?

Maybe it's the change of seasons.

Maybe it's that life is so fast, like we're on a treadmill we can't get off of making us feel ungrounded.

Or maybe it's we've been looking outside ourselves for the validation, the love, the acceptance we're seeking.

In today's episode, I'll guide you back to feeling connected with yourself in a short meditation to help you remember you have all of the answeres within you.

sending you lots of love,

Audrey

p.s. join me in beautiful BALI or Tuscany yoga retreat in 2024. All details at: http://www.audreysuttonmills.com

I hope today's meditation helps you release the chatter of your mind and let your mind rest in the loving stillness of your heart.

Also, if you're called to go deeper, join me in beautiful Bali for magic, healing and connection in April 2024 or Tuscany to indulge, renew and deeply connect to yourself and your life's vision.

Details for my New Year's virtual workshop and retreats are on my website audreysuttonmills.com. I hope to see you soon.

xx

Audrey

Details for TUSCANY and BALI Retreats:

Tuscany https://soul-school.mykajabi.com/tuscany2024

Bali https://soul-school.mykajabi.com/baliretreat2024

I remember in 2018, I was 6-weeks pregnant, totally sick and queasy, and in less than 4 weeks I was going to host a week long retreat for 28 women in Tuscany.

I hunched over the stove painfully grilling a cheese sandwich (because that's all I could eat at that time), then slowly shuffled my feet to the couch where I lay horizontally with my eyes closed, nibbling my grilled cheese sandwich like a squirrel.

My dad watched this sad scene and insisted that he go to Italy to help me. Stubbornly, I told him I can handle it, but he knew better.

He bought his plane ticket that night.

I could never have done the retreat without him and in fact he made the retreat that much more special and became everyone's resident "yoga dad."

He died later that year, two weeks before my daughter was born.

Yesterday was his 5-year anniversary of his passing, and it's kind of strange (and also beautiful) timing that I'm also opening registration next week on the Hunter moon (the name of our daughter and the actual day he died 5 years ago).

I know he would like me going back to Italy, his favorite place, and especially back to Villa Benedetta where that was our last vacation together.

Maybe you're wondering why I'm sharing all this?

My dad always taught me to celebrate life, but when you lose someone you love, grief can feel so overwhelming. Through conscious work of silence, meditation, self-reflection, talking to him, going to Bali for deep healing and magic, now the feelings of JOY, connection and love are more present than grief and sorry. That doesn't mean I don't miss him. I do, every day. But I feel deeply connected to his spirit and his love for me and love for life.

Connection is most important to me. The pandemic shut my thriving yoga business for 3 years, and to be honest, I'm still picking up the pieces, seeking that deep connection again.

Maybe you are too?

Getting to return to this magnificent villa overlooking sprawling vineyards holds a special place in my heart - not only for its serene beauty of the luxurious architecture, quaint town and vineyards, but because of the beautiful memories of my dad interacting with our yoga friends and the lasting friendships and connection we made in this special place (and honestly, always make on my retreats).

Registration for Tuscany opens next Saturday, and if you're on the waitlist, you'll get a special email next week.

I'd love for you to join me either in Tuscany Sept 29-Oct 5, 2024 or in beautiful Bali April 22-28, 2024 for healing, renewal and connection to your inner truth.

DETAILS FOR BOTH RETREATS:

Tuscany 2024 https://soul-school.mykajabi.com/tuscany2024

Bali 2024https://soul-school.mykajabi.com/baliretreat2024

XX

Audrey

If you're experiencing grief, I hope TODAY'S MINDFUL PAUSE episode helps you be with yourself in a loving way, allowing yourself stillness to feel your emotions and hear that wisdom that shows up to thaw what is frozen to flow again.