Mindful Pause Podcast Audrey Sutton Mills

Hey there,
 
I have a vulnerable share. I’ve struggled with perfectionism these past few years, and it’s been so paralyzing that it’s silenced my voice and my gifts as a teacher and coach.
 
In the online coaching world, the pressure to be flawless, to have all the answers and to be the expert has been overwhelming. Perfectionism has caused to show up inauthentically (hello imposter syndrome!) …or show up as a flat version of my personality… or worse - not show up at all!... only to be met with shame for not doing and being more.
 
Perfectionism is like a sneaky thief, robbing us of our joy and confidence.
 
But over these years of doing the self-love work on myself, I can tell you this: imperfection is where the magic happens. It’s the portal to our True Self.
 
In Japanese culture, there's a concept called "wabi-sabi" – it's all about embracing imperfection as the essence of beauty in life. Think of it like the cracks in a piece of pottery making it even more beautiful and unique.
 
For me, my sensitivity has always been a flaw and weakness, but not I can see that my sensitivity IS my gift – it’s literally how I connect with my community and how I heal others.
 
So when that Itty-Bitty-Shitty-Committee starts to rear its head, remember this: Notice, Pause, Choose:
Notice: Recognize that criticizing voice. Pause: Take a deep breath and come back to the present moment. Choose: opt for a thought that lifts you up and reminds you of your worth.  
And remember, your imperfections are your superpowers.
Also, I’ve been using this mantra for myself and I’ve felt it’s power. I hope it helps you return to yours too!
 
 "I embrace all of me and I am needed in this world."
 
I hope today’s soul note helps you break free from trying to please others or feel like an imposter and remember your gifts that only you have and gives you the courage to step into them and share them with the world!
 
Much love,
Audrey
 
p.s. if you need personalize coaching, I’m here to help you deepen your self-love and connect to your intuition to create the life you love.

Do you ever have those days where self-doubt just seems to sneak in and rain on your parade? Yup, me too.
 
In my book on how to quiet our Itty-Bitty-Shitty-Committee, I share about The Four Horsemen: Comparison, Self-Doubt, Perfectionism, and Judgment that slays our self-worth.
 
Personally, I've gone through a lot of transition over the past 3 years and have struggled a lot with the Four Horsemen that slays our self-worth.
 
Each week this month, I share how we can befriend each of these horsemen and ways to choose to align with our True abundant Self.
After having my second child during the pandemic, plus moving an hour away from the city and giving up my thriving Seattle yoga classes, not getting to travel for my yoga retreats, and also shifting my career and launching my Soul School coaching program, I was in a big liminal season of letting go of who I once knew to move into the unknown of who I yearned to be.
 
But those 3 years rocked my identity and confidence in myself.
The world seemed so fast and overwhelming.
Because I had taken a hiatus from coaching and teaching for a few years, I lost my sense of who I was and trust in myself, and I constantly doubted myself and my gifts.
 
But slowly, I’m coming home to myself and to my inner knowing…it’s through the practice of slowing down, meditating to practice being present and using these little mindfulness tools that I teach each week.
 
If you too struggle with self-doubt, here are 3 easy ways to help silence the itty-bitty-s****y-committee and reclaim your confidence:
Negative Mantra Breakthrough: When self-doubt creeps in, try this negative mantra: "I don't do self-sabotage." It halts the negative spiraling and is like a gentle reminder to yourself that you're stronger than those doubts. Appreciation: Take a moment to reflect on your past achievements. Go back 1 year, then 5 years and 10 years. Let those memories of your unique gifts wrap around you like a warm hug, reminding you of your worth and strength. Positive Affirmation Boost: Each time you feel unsure, repeat the mantra: "When I align with my true nature, I am infinite possibilities." Let this mantra remind you that you are enough and guide you towards embracing your inner power and potential.  
If you're curious to learn more, check out my latest podcast episode: "Slaying Self-Doubt."
 
Have you listened to my podcast yet? It’s like a cozy chat with a soulful friend, packed with mindfulness tips and affirmations to help us both find some inner calm and joy.
 
Remember, you're stronger than you think, and you're never alone on this path to self-discovery. I’m right there with you holding your hand and heart for deeper Self-love.
 
And if you want to dive in deeper, I’m here to personally help you with my Self-love coaching.
 
In gratitude, Audrey

🌟 Embrace Your True Self: Letting Go of Comparison 🌟
 
Ever find yourself caught in the comparison game?
It's like a sneaky whisper that tells us we're not measuring up.
 
But guess what?
Comparison robs us of our joy! It pulls us away from our true selves, leaving us feeling insecure and unworthy. 🚫
 
To help you break free from that comparison trap:
 
🛑 Pause and Notice: When comparison starts creeping in, notice it and take a deep breath to pause from getting looped into it’s story. Breathe and create space from the narrative to help ground yourself in the present moment and reconnect with what truly matters to you.
 
🎯 Focus on What You Can Control: Shift your attention to your own actions and choices. What steps can you take to align yourself with your goals and values? When you’re in consciousness, you’re in choice.
 
🧘‍♀️ Mantra of the Week: "I stay focused on what I can control - this breath, this thought, this action, this moment." Let it be a gentle reminder whenever comparison threatens to steal your confidence and joy.
 
🌈 Shift Your Imagination: Instead of dwelling on what you lack, focus on what’s working and your gifts and accomplishments. What we focus on grows…so what are you choosing?
 
When you can embrace your uniqueness and step into your courage through self-love, you’re unstoppable. 💖
 
Sending you lots of love! ✨
 
xx
Audrey
 

Hey soul friend,
 
How often do we let our inner critic spin us into old dramas?  🙋🏻‍♀️
 
We get triggered by something or someone, and suddenly we're knee-deep in an old drama, replaying the same story over and over again.
 
During my recent trip to Florida, a friend shared a powerful insight: the inner work is about being with our experiences without being consumed by them.
 
This is the essence of mindfulness. The more we can hold space for our experiences without letting them take over, the more freedom we find.
 
In today's meditation on the MINDFUL PAUSE PODCAST EP 185, I guide you through an exercise to be with something that's triggering—whether it's anger, sadness, or even joy—without letting it consume you.
 
When we can BE with the emotion without becoming emotional, we can be with anger without becoming angry, with sadness without sinking into despair, and with joy without clinging to it.
 
Here are some takeaways from episode 184:
✨ Emotions typically only last about 90 seconds. It's the stories we tell ourselves that revive the narrative and make them linger.
 
✨ Step back as the witness. Create space between you and the emotion. You'll find the charge starts to fade.
 
✨ Choose presence over the drama. Take a moment to quiet the mind and return to this moment.
 
Remember, when you’re in consciousness, you are in choice.
 
You have the power to decide whether you'll get swept away by the story or stand firm in the present moment.
 
So, as you go about your day, whenever you feel yourself getting lost in the drama, remember: you can be with the experience without becoming it.
 
Take a moment to quiet the mind, create space, and return to this moment. Because right here, right now, is exactly where you're meant to be.
 
Join me on the Mindful Pause Podcast for an easy meditation to reclaim your peace. 💫
 
Sending you lots of inner peace and presence today.
 
Namaste,
Audrey
 
p.s. looking for more personalized coaching? let’s connect and I’ll help you heal, know and love yourself using my self-love techniques and intuitive guidance.
audrey@audreysuttonmills.com

Hi there soul friend!
Growing up, I was often labeled as "too emotional" or "too sensitive," which led me to believe that my sensitivity was my flaw. But through my spiritual journey, I've had a revelation – my sensitivity is my superpower! It's what led me to discover my true calling as a self-love coach, guiding others on their paths to self-discovery and healing.
 
Wabi Sabi is a beautiful Japanese concept that celebrates imperfection and impermanence. It's all about finding beauty in life's irregularities, rather than striving for unattainable perfection.
What if instead of striving for perfection, we embraced our "flaws" and mistakes as valuable lessons on our unique journey?
 
What if they were actually portals to our greatest gifts?
 
In today’s MINDFUL PAUSE PODCAST episode, 184 I'll be guiding you through a meditation and journaling session to reflect on your perceived inadequacies and see them as your greatest gifts, guiding you toward becoming who you're truly meant to be.
 
🌿 Reflection Questions:
What are your perceived “imperfections” or flaws and how are they a portal to your Divine gifts? What are your “mistakes” or “challenges” you’ve gone through teaching you about yourself?  
I hope today’s intention of Wabi Sabi helps you go easy on yourself and embrace both the dark and light parts of your beautiful wholeness!
 
With love and light,
Audrey 💫
 
want to dive deeper? Let's connect and I can help guide you home to your True Self through self-love practices and intuitive coaching
www.audreysuttonmills.com

Hey there,
If you're feeling a little frazzled and ungrounded, I hope today's podcast and love letter for your Soul helps you stay centered to yourself and what truly matters.
Last week was a whirlwind of foggy chaos:
Two sick kiddos at home meant sleepless nights and the added pressure to "get it all done" in less time. 🤯 Picture this: I strut into a yoga class, only to realize in the lobby that I'm rocking just my bra (not my sports bra). Talk about a fashion faux pas! And to top it off, the next day, I hit the gym with my leggings on backward. GET. IT. TOGETHER, AUDREY!
 
After feeling overwhelmed and unproductive, I decided to pause and ground myself with a quick meditation.
 
And you know what? It worked like a charm.
In just 5 minutes, I felt lighter, more centered and even managed to laugh at my mishaps. It's amazing what a little mindfulness can do!
 
Here are a few mindfulness tips from today's episdoe to help you find your center right now:
Be present – Take a moment to connect with your physical body - notice your physical contact with thechair beneath you, the ground beneath your feet, the air on your face. Pause and deepen your breath – Let your breath anchor you to this moment rather than getting lost in your mind's endless to-do list. Connect to your heart and ask yourself: What is truly essential for me right now? What can I let go of today? How can I nourish my soul today? What small ritual can I incorporate into my daily routine to stay grounded and centered?  
I hope these simple mindfulness tools help you find your footing when you're feeling untethered.
 
And the best part?
They only take a minute or two!
 
Now, I'd love to hear from you: What are you doing this week to prioritize self-care and stay grounded?
 
And if you're craving deeper self-love and guidance to create a life you truly adore, don't hesitate to reach out for personal coaching. I'm here to support you every step of the way.
 
Namaste,
Audrey
www.audreysuttonmills.com