100 episodes

Join Audrey Sutton Mills each week for easy 5-10 minute meditations, affirmations & intentions so you can feel more ease, joy and a deeper connection to yourself and to what matters most.

Mindful Pause Podcast Audrey Sutton Mills

    • Religion & Spirituality
    • 4.9 • 74 Ratings

Join Audrey Sutton Mills each week for easy 5-10 minute meditations, affirmations & intentions so you can feel more ease, joy and a deeper connection to yourself and to what matters most.

    Why we stay stuck and how to break FREE

    Why we stay stuck and how to break FREE

     
    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
     

    • 9 min
    How to let go of control to expand into creative possibilities

    How to let go of control to expand into creative possibilities

    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

    • 10 min
    How to stop worshiping what you don't want

    How to stop worshiping what you don't want

    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

    • 10 min
    Inner Child Nurturing Meditation

    Inner Child Nurturing Meditation

    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!

    • 9 min
    Embracing Fear- Turning Obstacles into Opportunities (meditation)

    Embracing Fear- Turning Obstacles into Opportunities (meditation)

    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

    • 14 min
    Embracing Rage: Lessons from a Parenting Moment

    Embracing Rage: Lessons from a Parenting Moment

    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:
    Invite the dark feeling in: Whether it’s rage, grief, sadness, or helplessness, welcome it. Physical sensations: How does this feeling manifest in your body physically, emotionally, and energetically? Expression: What does this feeling need to express? Why is it so angry or upset? Self-support: What actions can you take to support yourself? 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:
    Invite the dark feeling of rage (or other emotions such as grief, sadness, helplessness) in. How does it feel in your body? Physically, emotionally, energetically? What does it need to express? Why is the feeling so angry or upset? What can you do to support yourself? 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.

    • 14 min

Customer Reviews

4.9 out of 5
74 Ratings

74 Ratings

Yogibookluvr ,

A great podcast for consistent mindfulness

If you’re like me and struggle to maintain a consistent meditation practice, Audrey’s podcast is for you. Her bite-sized messages lend themselves to developing consistency, and are still full of thought-provoking reminders. She has a calming voice and I find this to be a great way to start my day!

peacefulpowerproject ,

Inspired by Audrey’s authenticity

This is one of my favorite podcasts. Audrey is so authentic and shares from her own personal experience. She also invites her guests to do the same making the interviews both compelling and inspiring.

melaniem7 ,

Love it! Xoxo

Im not sure how I stumbled upon Audrey’s podcast but I’m so glad I did!
I absolutely love her episodes and her voice is so soothing. If anything I just wish there were more of them. Her episodes calm me and always take me out of any stress I’m in. She’s my go to now! :)

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