Mindful Pause Podcast Audrey Sutton Mills

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.

 
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:
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). What brings you a sense of belonging within yourself and to the world around you. 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) 🌴
 
audrey@audreysuttonmills.com

🌟 Cultivate Happiness in 3 easy steps 🌟
Hey there! We all crave happiness, right? Whether it's snagging our dream job, amassing more of everything (money, stuff, experiences), or finding that soulmate, it all boils down to one universal quest - happiness.
In today's Mindful Pause Podcast, we're diving deep into the art of being happy. Often, our joy gets blocked because we're fixated on the wrong thing – our EGO takes the wheel, focusing on the destination rather than relishing the journey.
But what if true happiness isn't about what we want, but about giving from the heart to help us expand our perspective?
Ready to infuse more joy into your life?
Here are three simple ways from this episode to get started:
🌿 Gratitude is the portal to joy and pulls you out of the scarcity mindset and into the beauty of the present moment.
🌺 Notice when self-centered thoughts arise and consciously shift your focus from "me" to "we” to expand your perspective.
🌟 Every act of kindness lights up your souls and shifts you from narrow mindset to abundance. Instead of asking "what can I get," ask, "How can I give today?" and see how you feel?
Happiness isn't a destination; it's a way of being.
 
Tune in to the Mindful Pause Podcast and share how these insights are bringing more happiness into your life! 💖
Sending you heaps of love and good vibes! 🌈✨
Namaste, Audrey Self-love coach

Hey there soul friend,
I just got back from our incredible Bali retreat, my heart is bursting with gratitude of witnessing the beauty of Bali and everyone’s transformations! The experience was beyond words, and I'm thrilled to announce we'll be returning next year – the magic is simply irresistible!
Returning from such soul-nourishing experiences, it's common to feel the brightness fade as we re-enter our daily routines.
How do we hold onto that light?
How do we nurture it in the hustle and bustle of everyday life?
One powerful way is to connect with your intuition – that sacred space within you that always speaks the truth. It’s your inner wisdom and a connection to the Divine.
Have you ever felt those gentle nudges from within, urging you to pay attention? Those are the whispers of your intuition – guiding you towards alignment and growth with love and grace.
In today’s episode of the Mindful Pause Podcast, we delve into the magic of tuning into your spiritual intuition and ways to connect.
I share insights on "microscopic truths," those delicate signals from your body indicating something needs attention. Whether it's a flutter in your belly or a heaviness in your chest, these whispers invite you to pause, listen, and trust your inner guidance.
The more we honor and nurture our intuition, the more we cultivate ease and trust within ourselves and our journey.
Here are some gentle reminders to nurture your intuition:
1.     Embrace Stillness: Carve out moments of quiet to commune with the whispers of your heart, creating space amidst the noise of the mind.
2.     Trust Your Inner Wisdom: Believe in the innate wisdom within you – often, the first instinct is the truest.
3.     Share Your Truth: Pay attention to the subtle truths in your body and share them with trusted loved ones with vulnerability and love.
Thanks for listening to the full episode [here](insert podcast link) to embark on this journey of self-discovery and intuition!
As you navigate your week, I invite you to pause from the chatter of your mind and pay attention to the whispers of your intuition, trusting that you are always guided, always supported, and always loved.
With abundant love,
Audrey
Self-Love Coach
audrey@audreysuttonmills.com
 

Hi there ,
 
Have you ever found yourself in the judgment trap, feeling inadequate and unworthy?
 
Judgement isn’t just about criticizing others, but it also picks apart our flaws and magnifies our mistakes. It whispers cruel “shoulds” and “shouldn’ts,” leaving us feeling unworthy and unlovable.
 
Often the judgments we make on others are reflections of our own insecurities and judgements about ourselves.
 
The sad part about listening to judgement is that when we judge others, we close ourselves off from the beauty of their potential and the richness of their experiences.
 
We miss out on the opportunity to truly connect and understand one another.
 
But perhaps even more damaging is the judgment we inflict upon ourselves.
 
This week, your invitation is to consciously recognize the harmful voice of the Itty-Bitty-Shitty-Committee—the voice that tells us we’re not good enough, smart enough, or worthy enough, and instead of buying into its negative narrative, choose to practice Ahimsa.
 
Ahimsa is the Sanskrit terms that means nonviolence towards ourselves and others. 
 
But Ahimsa is not just about refraining from physical harm but also about abstaining from harmful thoughts and beliefs.
 
When we embrace Ahimsa, we break free from the cycle of self-inflicted suffering and open ourselves up to a life of compassion and grace.
 
Each time you notice, pause and choose to not harm yourself through judgment that creates separation from others and ourselves, you move closer towards your True Self.
 
Listen HERE to the full episode EP 189. Thanks for sharing it with friends who could use a little soul nourishment too.
 
Sending you all the good vibes and virtual hugs,
Audrey 🌸
 
p.s. if you want to dive in deeper toward self-love, I’m here for you. Let’s book a discovery call.