Shows
Sense & Synchronicity10: Sacred Stillness in a Noisy World: Quieting the Mind to Hear the Divine Within with Audrey Sutton MillsThere are seasons when the mind shouts and the heart whispers, and yet that whisper is the only voice that truly knows the way. As timelines unravel and old identities crack at the edges, there are soft, subtle red thread portals weaving through the chaos to guide you back to your alignment and your aliveness.In this week’s episode of Sense & Synchronicity, I’m joined by self-love coach, retreat guide, and author Audrey Sutton Mills, whose life has been a living initiation into what she calls “quieting the itty bitty shitty committee” so we can a...
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Mindful Pause PodcastHealing the Mother Wound: Cuddle Up Method (Meditation)Mother’s Day can bring up a swirl of emotions—joy, grief, resentment, or longing. If your heart feels tender around this time, this episode and meditation is for you. We explore the often-invisible “mother wound”—not what was said, but what wasn’t. It lives in the quiet spaces: the comfort that never came, the sensitivity that was too much, the silence you learned to keep just to feel safe. These early emotional imprints shape our adult patterns: – People-pleasing – Silencing your truth – Ignoring your needs – Stru...
2025-05-0816 minMindful Pause PodcastChakra Ascension Meditation – Clear Blocks & Step Into Your PowerPodcast Episode 219: Chakra Ascension Meditation – Clear Blocks & Step Into Your Power Welcome to this 21-minute Chakra Ascension Meditation, a journey through all eight chakras to release blocks, awaken your inner wisdom, and realign with your truth. The Spring Equinox marks a time of renewal and balance—the perfect moment to reflect on what you’re ready to create and what’s been holding you back. As we step into Aries season, the start of the zodiac calendar, we’re invited to harness this fiery energy to move forward with clarity and courage....
2025-03-2321 minMindful Pause PodcastHealing the 7 Wounds of the Modern Priestess with Meredith RomIn today’s episode of Mindful Pause, Audrey sits down with healer and spiritual guide Meredith Rahm to dive into the seven core wounds of the modern priestess—and how we can heal them. These ancestral wounds, deeply rooted in our DNA, often show up as fears, insecurities, and blocks that hold us back from our true power. Meredith walks us through the seven wounds: 1. The Persecution Wound: A fear of being seen and stepping into our power, healed through the safety of sisterhood. 2. The Sisterhood Wound: A struggle to t...
2025-03-0246 minMindful Pause PodcastThe Three Cs for Joy: Replacing the Minds Cancers from Jay ShettyHi dear one, We’ve all been there—scrolling through social media, comparing our lives to someone else’s highlight reel. Or getting stuck in the cycle of complaining or criticizing. These “cancers of the mind,” as Jay Shetty calls them, create so much unnecessary suffering. But here’s the good news: We can choose differently. My dear friend Jeanie Iberlin shared her 3 C’s for joy: compassion, connection, and calmness. • Instead of comparing, practice compassion—be gentle with yourself. • Instead of complaining, find connection—ask yourself: How can I connect with this moment or someone around...
2025-02-2306 minMindful Pause PodcastYear of the Snake- Meditation for Transformation and RenewalShow Notes for Episode 214: Embracing Transformation – A New Moon Meditation In this special episode of The Mindful Pause Podcast, host Audrey Sutton Mills guides listeners through a meditation aligned with the energies of the New Moon, Lunar New Year, and the ancient festival of Imbolc. This period symbolizes transformation, renewal, and the planting of new intentions. Key Themes: • Lunar New Year & Year of the Snake: Exploring the symbolism of the snake, which represents shedding the old and embracing transformation. • Imbolc Season: Understanding Imbolc as a time to plant se...
2025-02-0215 minMindful Pause PodcastThe Power of Choice: A Personal StoryHi friend, Over the holidays, I fell into a familiar trap. My calendar was bursting with events and to-dos, and I was running myself ragged. Eventually, I got sick, angry, and exhausted. I didn’t like who I was becoming. But then, I remembered a tool I write about in my book: Notice. Pause. Choose again. It’s so simple yet so powerful. I noticed I was out of alignment, paused to reset, and chose a new direction—saying no to events, putting work aside, and being present with my kids. Slowly...
2025-01-2609 minMindful Pause PodcastDharana: Focusing on What Truly MattersRecently, I was planning my dream retreat in Italy when something felt…off. My mind was buzzing with excitement, but my heart kept whispering: Conserve your energy. Focus on what you came here to do. It wasn’t easy to let go of the planning and ideas swirling in my head. It was like a devil on one shoulder and an angel on the next. I kept second guessing my inner wisdom and answers. Those old failiar sabotaging patterns are hard to beat, aren't they?! But when I paused and connected with my highe...
2025-01-1907 minMindful Pause PodcastWinters Wisdom -- Setting Intentions from the HeartThe new year often comes with a rush of goals and to-dos. But what if we paused instead? What if, like Mother Earth in winter, we slowed down, rested, and renewed? Recently, I’ve been leaning into this wisdom, asking myself: How do I want to feel this year? It’s such a simple shift, but it’s helped me let go of the hustle and connect with what truly matters. So, let me ask you: How do YOU want to feel this year? Take a deep breath, p...
2025-01-1207 minMindful Pause PodcastNew Moon in Scorpio Ritual & Samhain MagicShow Notes: Mindful Pause Podcast – New Moon in Scorpio & Samhain Magic Episode Summary: In this episode, we dive into the potent energy of the Scorpio New Moon and the mystical season of Samhain. As we shift from autumn to winter, the veil is thin, inviting us to pause, look within, and connect to our shadows. This is a sacred time to honor the journey we’ve been on, release what no longer serves us, and plant intentions for the year ahead. Join Audrey for a grounding practice and reflective questions to deepen your conne...
2024-11-0307 minMindful Pause PodcastTRUSTING YOURSELF AND THE PATHEpisode Title: Trusting Yourself & Trusting the Path Episode Number: 205 Show Notes: In this episode of MindfulPause, we’re diving into one of the most challenging yet transformative practices: trusting yourself and trusting the path, especially when life feels uncertain. 💫 How do we lean into trust when our mind craves control? How do we let go of the need to know every detail and embrace the unknown with grace? Audrey shares actionable insights and soul-nourishing tools to help you:
2024-10-1308 minMindful Pause PodcastHow to Break Patterns and bust through limited beliefs Episode Title: Trust the Pause: How to Break Patterns and Choose Again Description: In this episode, Audrey shares a personal story about navigating the challenges of parenting and the powerful lesson she learned about trust—trusting her kids, and ultimately herself. She dives into the realization that when we try to control others, we might actually be revealing a deeper fear: a lack of trust in their ability to make good choices. Audrey explores how this relates to breaking patterns in our own lives and how we can shift from control to trust using her “Notice, Pause, Choose Again” method. If you’ve...
2024-10-0611 minMindful Pause PodcastMove from Overwhelm to Clarity and CalmShow Notes for Mindful Pause Podcast Episode 203: Moving from Overwhelm to Clarity and Calm In this episode of the Mindful Pause Podcast, Audrey shares insights on how to shift from overwhelm to a state of clarity and calm. She opens up about her own experience of feeling overwhelmed as she prepares for her upcoming Tuscany yoga retreat, launches a new website, and kicks off her five-week course, Soul School. Audrey dives deep into the impact of stress on the mind and body and how, through intentional practices, we can return to a place of inner peace. Key points from this ep...
2024-09-2913 minMindful Pause PodcastTune into your Heart (Heart Chakra Meditation)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 overwhelme...
2024-07-2106 minMindful Pause PodcastWhy 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-hea...
2024-07-1409 minMindful Pause PodcastHow to let go of control to expand into creative possibilitiesEver 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...
2024-07-0710 minMindful Pause PodcastHow to stop worshiping what you don't wantDo 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 ov...
2024-06-3010 minMindful Pause PodcastInner Child Nurturing MeditationHi 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 t...
2024-06-2309 minMindful Pause PodcastEmbracing 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.
2024-06-0914 minMindful Pause PodcastCultivating Potency: A Journey of Rediscovery 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...
2024-05-2615 minMindful Pause PodcastJourneying Home: Embracing Your True Selfhow 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 int...
2024-05-2011 minMindful Pause Podcast3 Ways to be Happier Now🌟 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 hear...
2024-05-1205 minMindful Pause PodcastIntuition Awakened: Nurturing Your Inner GuidanceHey 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...
2024-05-0513 minMindful Pause PodcastPracticing Ahimsa - How to let Go of JudgmentHi 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 potenti...
2024-04-2807 minMindful Pause PodcastEmbracing Imperfection- How to let go of perfection and imposter syndromeHey 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 f...
2024-04-2109 minMindful Pause PodcastSlaying Self-Doubt (mantra and meditation)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 cho...
2024-04-1410 minMindful Pause PodcastHow to Let Go of Comparison and Embrace your True Self 🥰🌟 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...
2024-04-0706 minMindful Pause PodcastHow to BE with your emotions without BEING them (meditation to be with your triggers)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 mo...
2024-03-3107 minMindful Pause PodcastEmbracing Imperfections: Discover Your Superpower with Wabi Sabi ✨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 ins...
2024-03-2410 minMindful Pause PodcastStay Grounded: Tips for Finding Peace Amidst Life's ChaosHey 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 nex...
2024-03-1808 minMindful Pause Podcast1-min Self-Love Check-InHey there, Feeling the lunar vibes this week? I sure was! The full moon had me in a bit of a funk for about 24 hours! Everything seemed to be a trigger, from kid tantrums to everyday transitions. I was moody and edgy, definitely not the best version of myself. But, here's the kicker: I stumbled upon a game-changer – a one-minute daily self-love check-in. It's been my go-to for reining in my mood swings and staying grounded in what truly nourishes my mind, body and so...
2024-03-0306 minMindful Pause PodcastOne Tweak A Week to Reach Your DreamsToday is a simple mantra: “one tweak each week” Last week, I started working out again (after not really moving my body much for GULP, 4 YEARS!). I had 2 babies and a pandemic and a move/remodel. But my baby is almost 3 years old, and there’s no excuses, plus I feel like crap! So I signed up for Orange Theory Fitness and made a commitment to myself to work out for 5 days. Last week was my first week, but I ate like crap - we’re talking 5 indulgent meals a day at about 3...
2024-02-2504 minMindful Pause PodcastCompletionToday’s episode is about completion. HUH? What does this have to do with self-love or mindfulness? When we don’t complete our tasks, it chips at our self worth. If we have a running list of all the things we need to do, this ever growing list can feel overwhelming, anxiety inducing and stressful. Completion of our tasks builds self worth, confidence and relieves stress. Journal: What projects or tasks have I left unfinished? (this could be as simple as finishing r...
2024-02-1811 minMindful Pause PodcastSelf Love MeditationThis week, many people are celebrating Valentine’s Day. But what about self-love and celebrating yourself? In today’s meditation, we’ll invite the mantra: AHEM PREMA, which in Sanskrit translates into “I am love” I hope today’s meditation helps you feel more at ease within yourself and a warmth that you are enough and you matter Sending you lots of love Audrey Want to dive in deeper? Download your free ENVISION+RECEIVE workbook and meditation HERE to create a mini-retreat to gain clarity of...
2024-02-1107 minMindful Pause PodcastWhat is Life teaching you?I just finished my book! Well, my 2nd draft of this book (that I started 11 years ago!?, and just recently picked it back up). Life is always speaking to us…are we listening? In today’s intention and reflection, I’ll guide you to look back at your challenges and see what Life was trying to teach you. What are you experiencing NOW that you can learn from? I finished my book with my own reflection of my challenges: my divorce taught me to learn to love myself so I could f...
2024-02-0410 minMindful Pause PodcastLUXURY + ABUNDANCEThis week’s podcast is about giving yourself permission to experience more abundance and luxury AND to do something that feels luxurious each day. Jake and I finally celebrated my birthday night out in a luxurious hotel nearby. We went to dinner and sat by the hotel fire and connected. It was a Monday and we arrived to the hotel at 5pm and left at 9:30am for work, but that one night felt very luxurious. Maybe it’s because we haven’t had a night away from the kids in 4 years or maybe it’s because I’m a mom of...
2024-01-2806 minMindful Pause PodcastTune into your Truth (meditation)Last week I had the opportunity to be a guest speaker at a weekend long writers retreat, and you know what I learned? We are not alone in our fears and we have the same universal desires to feel seen, connected, signifiant. What’s the ONE thing that gets in the way? Our Itty-Bitty-shitty-Committee! I’m writing about it in my book. I speak and teach alot about quieting it? WHY? Because if we listen to it, it will sabotage o...
2024-01-2109 minMindful Pause PodcastThe ONLY question you need to ask yourselfSetting a new year’s goal, resolution or an intention can get complicated. Our mind wants to figure it all out, work backwards to make our goal happen. In today’s meditation, you just need to ask your heart ONE question to gain crystal clear, potent clarity. 💫 What do I want? 💫 Resist the need to ask Why, When or How questions right now. These tend to be answered from our mind to try to figure out a solution or plan. Just ask: W...
2024-01-1409 minMindful Pause PodcastENVISION and RECEIVE free retreatHappy New Year friend! Join me in a New Year mini-retreat to create a soft place to land so you can tune into your heart and gain clarity of what you want to create, experience and feel in the most loving ways. CLICK HERE for your workbook to start your 1-hour workshop of reflection + envisioning + receiving your gifts that only you have. When you quiet your mind, you can hear the whisper of your heart that speaks the truth of what you yearn for and what you nee...
2024-01-0726 minMindful Pause PodcastEnd of Year Reflection MeditationToday’s my birthday! On my birthday (or the end of the year) I love to create a soft place to land and reflect on what I’ve learned and who I’m becoming. Set aside 10 minutes to listen to TODAY’S MEDITATION to reflect and appreciate who you are and journal: · What do you want to release/clear? · What are the lessons you’ve learned? · What are you most proud of? · What inspires you about yourself? · What do you want more of moving forward? (experiences, creations, f...
2023-12-3111 minMindful Pause PodcastNotice the SparkleA 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 t...
2023-12-2406 minMindful Pause PodcastHealing from the Loss of a Loved OneThe 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 te...
2023-12-1717 minMindful Pause PodcastHow to be more Intentional during the HolidaysFive 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...
2023-12-1009 minMindful Pause PodcastNourish yourself with Self Care (affirmations)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. Se...
2023-12-0309 minMindful Pause PodcastWhen You're in Waiting (Meditation)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...
2023-11-2613 minMindful Pause PodcastHow to be FREE of other peoples' expectations, triggers and controlThe 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 t...
2023-11-1910 minMindful Pause PodcastHow are you feeling, really?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 fee...
2023-11-1211 minMindful Pause PodcastConnectionFeeling 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
2023-11-0509 minMindful Pause PodcastGrounding MeditationI 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 a...
2023-10-2908 minMindful Pause PodcastGrief + GraceI 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 hand...
2023-10-2215 minMindful Pause PodcastExcavate Your LightLife can cover up our light. Isn’t it a blessing to have someone help us excavate our light and help us remember our spark? In today's meditation, we'll reflect on that person(s) and call in future people who love us and support us, including ourselves. In addition, we'll give ourselves permission to remember our gifts and light, that only YOU have and bring to this world. namaste, Audrey p.s. If you would like to join me in BALI or Tuscany in 2024 for yo...
2023-10-1507 minMindful Pause PodcastMINDFULNESS 101Especially in today's world that is so busy with our roles and responsibilities as well as all the different devices pinging us and grabbing for our attention, we often feel overwhelmed, exhausted, and unable to focus. Mindfulness is being conscious to the present moment, so that we can intentionally respond and act from our highest self, instead of unconsciously reacting from our lower self and old familiar patterns. Mindfulness is moving with intention in our thoughts, our words or actions. Today's meditation we'll explore meditation to stretch the gap between your thoughts and...
2023-10-0809 minMindful Pause PodcastFlow with LifeLife is so beautiful when we look for it The challenge is we don’t see this flow and beauty because we’re busy with our roles, responsibilities and immediate tasks. We’re distracted in our mind with our thoughts. We create disconnect in our life. what life is asking us to do is to remember that we are an essential movement in this beautiful harmonious dance of life. I'll guide you through a meditation to help you find your stillness and connect back to the pulse and vibrancy of LIFE.
2023-10-0110 minMindful Pause PodcastCultivate a Soul Partnership*|FNAME|*, are you (or have you ever been) in a relationship where you want a lovingly connection, but are stuck keeping score, tallying up resentments and bypassing real feelings? Today's podcast episode we explore cultivating a ‘spiritual partnership’ which is "a partnership between equals for their spiritual growth,” according to Gary Zukav. This means each person takes ownership and responsibility to turn the mirror inward and do the inner work on themselves first to evolve into their Higher Self, and then they lovingly support each other, growing together. A lot of relationships have it backwards...
2023-09-2412 minMindful Pause PodcastQuiet the Itty-Bitty-Shitty-CommitteeHi there! I hope you had a wonderful summer and are feeling rested and renewed. I know I am! It’s so good to be back with you! This season, I’m sharing excerpts from my book: How to quiet the Itty-Bitty-Shitty-Committee coming out in 2024. This is vulnerable for me to share, but I truly hope each week’s intention, lesson or meditation helps you on your journey to know and love yourself. ** If this is helpful and speak to your heart, please do me a favor and let me know – a quick DM on inst...
2023-09-1712 minMindful Pause PodcastListening to our Wise Little One | Jana WilsonHi friends, today is a special treat to have my friend and mentor, Jana Wilson! She is a meditation teacher, hypnotherapist and author of Wise Little One, a prescriptive memoir sharing her emotional, heart wrenching and oh so inspiring healing story of learning to listen and love her inner child. I hope you receive nuggets for your spiritual evolution and healing today. Also, RUN and buy this buy this book Happy Summer friends – see you back in September! xx Audrey
2023-07-3042 minMindful Pause PodcastTHE LOVE I GIVE COMES BACK TO ME (meditation)This week, when you dip into scarcity thinking, invite the mantra "the love I give comes back to me." When you change your energy, you change your life. Thank you so much for being here each week, sharing and rating this podcast! I'm so grateful for you! xx Audrey p.s. Join me next year in Bali (April) and Tuscany (September) 2024! CLICK HERE FOR DETAILS
2023-07-2305 minMindful Pause PodcastNOURISHMENTOften times the things we know are good for us are the hardest things to do. This week’s intention is to give yourself small moments of care each day to help you connect with what matters most. You deserve to feel good. You are deserving of all that good. Share with me on instagram how you are caring for yourself this week. Thank you so much for being here each week, sharing and rating this podcast! I'm so grateful for you! xx Audrey ...
2023-07-1606 minMindful Pause PodcastAre we 2Xing Life?Since the pandemic, many of my clients have a harder time focusing and ask me for coaching of how to be more present. Our face paced online world has many benefits and affords us with immediate (or very quick) gratification, but it harms our ability to concentrate We end up skimming for highlights, instead of taking time to digest the knowledge. are we 2Xing Life? This week’s intention is to slow down and move the way Mother Earth moves and let the little joys seep in, let yourself linger in wo...
2023-07-0905 minMindful Pause PodcastCLARITYImagine a beautiful lake. Our mind is like this lake. Our thoughts ripple across the water. But as the wind dies down, the water becomes still, so still it reflects the moon and the stars. The lake and sky become one. Similarly, meditation helps to quiet our mind and calm our emotions, so we can see with more clarity Life’s reflections. When we are centered, we can see with clear eyes, not only our limiting patterns but our unlimited potential as well. From a place of clarity, you see the reflection of life’s trut...
2023-06-1806 minMindful Pause PodcastLIFE'S WHISPERSLife can become so busy, keeping us overwhelmed with tasks and responsibilities, we miss life’s lessons. Life whispers messages to guide us on our path to who we’re supposed to be. Can we get quiet enough to listen to its guidance, to see the signs and to hear it’s wisdom? LISTEN TO THIS WEEK'S MEDITATION to help hear what life is telling you now. This week: allow for moments of stillness to get quiet and hear Life’s wisdom and guidance. Thank you always for being here, rating and revie...
2023-06-1105 minMindful Pause PodcastPERSPECTIVE SHIFTWhat if Life’s real invitation is not: to experience joy only WHEN something good happens to us -or- be grateful AFTER we get what we want, - BUT - to find joy and gratitude, now, despite our challenges and current circumstance? By shifting our perspective of our experience we change how we experience it. Listen to this weeke's meditaiton to shift your perspective Thank you for being here, rating and reviewin this podcast! xx
2023-06-0410 minMindful Pause PodcastCONSCIOUSNESS (CHIT) MEDITATIONCurrently I’m training for a 10K. I’ve never done a race, let alone run 2 miles straight in my life. When I’m starting to feel empowered, my dark shadow, fat kid Freddy coerces me to go to the pantry to eat chips or swing through the drive through to “treat” myself. This self-sabotage is the device of my ego trying to lure me back to feeling those old familiar feelings of insecurity and shame – so it can feel safe again. BUT, Each time we make a new choice that’s in alignment with our higher sel...
2023-05-2110 minMindful Pause PodcastYOUR TRUTHIsn’t it interesting that one person only sees problems and pitfalls because of their challenges, while another sees potential and possibilities, despite their challenges? The power of perspective helps us see the truth. This week in the MINDFUL PAUSE PODCAST, we explore “SAT” which means truth in Sanskrit. This is the first part of SAT CHIT ANANDA and it’s our invitation to see the truth of our inner world so we can experience the beautiful truths of our outer world. Truth is not alway...
2023-05-1410 minMindful Pause PodcastSAT CHIT ANANDA MEDITATION This month, on the mindful pause podcast each week we’ll explore the concept of SAT-CHIT-ANANDA (existence, conscoiusness, bliss) and how to live this intention each day. Through consciousness (CHIT) , we can see the truth (SAT) as it is. We see the situation (not how we want it to bem but as it really is), we see the other person as they are (not how we think they should be or need them to be) and we see ourselves free from judgment through the lens of love. By being present and seeing clearly, we...
2023-05-0710 minMindful Pause PodcastSO HUM (I am)A mantra is Sanskrit word for “man” meaning “mind” and “tra” meaning “release.” Mantras are typically sounds or a phrase in Sanskrit or another language to help aid in your concentration. One of my favorite mantras is SO HUM, which translates into I AM. I hope today's mantra meditation helps connect you to your diving worth and inner wisdom. namaste, AUDREY Join me online on May 20th from 10am-12pm for HELD virtual yoga workshop + inner child connection HERE
2023-04-3007 minMindful Pause PodcastCALMING ANXIETY MEDITATIONAfter having my second child I had postpartum anxiety. Perhaps it was the combination of remodeling a new home, moving, dealing with a highly emotional toddler all during the pandemic. Either way, any decision made me feel overwhelmed, flooded and paralyzed. For the rest of 2022, I took care of myself, by simplifying my tasks (only doing the most necessary and important) and I prioritized my mental health by meditating 20 minutes every day. By going inward, I returned home to myself – to a place of clarity, ease and joy. I hope this me...
2023-04-2309 minMindful Pause PodcastINNER STILLNESS Eckhart Tolle said, “When you lose touch with inner stillness, you lose touch with yourself. When you lose touch with yourself, you lose yourself in the world.” In a world that is moves so quickly keeping us busy and distracted and often overwhelmed, it’s easy to get pulled into Life’s tasks and responsibilities. While it’s our mind’s job to do and think, when out of balance, Life’s sense of urgency to do more creates disconnection within ourselves and feelings of overwhelm. Only when we ca...
2023-04-1607 minMindful Pause PodcastLIFE'S INTERRUPTIONSLife isn't gonna go as planned. In fact, we should plan on our plans being interrupted. We think these interruptions and inconveniences of life shouldn't happen because they interrupt our timeline. But life doesn't work on our own our own schedule; and honestly, that’s not Life’s job. Life is here to impart the truth, for our own evolution and growth. What we are experience is exactly what we're meant to experience because that's what we're currently experiencing. Perhaps a sick child is a sign for us to...
2023-04-0908 minMindful Pause PodcastRUMINATIONRuminating is like going on a first date but talking about your ex the whole time. When we are stuck in rumination and the past, we are resisting the future we desire. When we’re in consciousness, we’re in choice. In this week’s podcast, we’ll meditate on noticing where we are unconsciously rehashing an old story and instead consciously break free. Thank you so much for being here, listening, reading, reviewing and sharing!! xo, Audrey p.s. Join me May 20th for HEL...
2023-04-0209 min
She’s Big Time NowE11: Trusting Your Instincts and Finding Authenticity in the Entertainment Industry with Audrey RosenbergAudrey Rosenberg is a Peabody award-winning and Emmy nominated producer who has dedicated her career to using storytelling to create social change. She co-founded Invisible Pictures, a New York based woman led production company that was in operation for more than five years and received national acclaim for its HBO documentary, Katrina Babies. Audrey has several new exciting projects in the works, including a TV series starring Sharon Stone and a broad female comedy film. Audrey is a member of the Television Academy, the Producers Guild of America and the Documentary Producers Alliance. She is on the board of...
2023-03-3039 minMindful Pause PodcastCelebrate YourselfHi there! In today's sweet meditation, you'll give yourself permission to appreciate your gifts and talents that only you have. I hope you carry this intenttion with you to appreciate and celebrate yourself as much as possible this week! Progress is messy, not linear. You are moving forward and awakening to all that you are. When we wish for a kind and compassionate word, we must start with ourselves. Sending you lots of love and celebration! xx Audrey for more meditations and online co...
2023-03-1908 minMindful Pause PodcastGet Unstuck MeditationWhen we’re feeling stuck, we’re often resisting what we’re actually experiencing and what we desire. Through our meditation to actively accept this moment and what we’re experiencing, we get unstuck and consciously move forward to flow with life again. Namaste, Audrey P.S. join me at the end of this month for the self-love lab! Details at www.audreysuttonmills.com
2023-02-1905 minMindful Pause PodcastDaily Intention MeditationIntention is both the big vision for what we want in our life, as well as a roadmap to help guide our daily action, thoughts and values to be more present in each moment. Come back to this meditation each day to help set the tone for how you want to feel and connect you to what matters most. I’m so glad you’re here, Namaste, Audrey P.S. join me at the end of this month for the self-love lab! Details at www.audreysuttonmills.com
2023-02-1205 minMindful Pause PodcastCultivating VibrancyToday's meditation is all about feeling more vibrant in our relationships, our work and in our selves. I hope you can bring this intention with you each day to cultivate and feel more vibrancy in the extraordinary and ordinary moments in life. xx Audrey
2023-02-0506 minMindful Pause PodcastWelcome to the New MINDFUL PAUSE podcast!Hi there! Welcome to the newly rebranded MINDFUL PAUSE podcast where you'll receive each week 5-10 minute guided meditations, mantras and intentions to help you feel more ease, joy and connection to what matters most. I'm so happy you're here! xx Audrey
2023-02-0207 minMindful Pause PodcastMEDITATION: Triggers are TeachersIn this month's SOUL CIRCLE MEMBERSHIP, we explore being with our triggers and our activated emotions in order to learn their lessons and gifts. Through consciousness, you always have the power of choice. thank you for listening and being here. I truly hope this meditation helps soften your heart and expand your awareness to heal, grow and experience more peace. Sending you lots of love, Audrey
2021-09-0215 minMindful Pause PodcastWhatever You're Not Changing, You Are ChoosingThe last three weeks we’ve explored the technique I teach in my soul school program called name it, claim it, tame it to become more aware of your inner critic and how it sabotages you, then claiming ownership of that voice of your thoughts and beliefs and patterns and finally taming it by choosing a new path, a new way of speaking to yourself, a new belief, a new mantra that connects you back home to yourself and to your true self. whatever you're not changing, you are choosing . You are not a victim....
2021-04-2604 minMindful Pause PodcastTame the inner critic and connect to your True SelfYour invitation this week is to choose which voice you listen to: your itty-bitty-shitty-committee or your true self. By naming how you feel and bearing witness to the inner saboteur, you can turn the mirror inward, claim ownership of your choices and finally tame it through small, mindful actions. Through your softness and stillness, you melt the hard edges of blame and judgment and return to love and to your truth. A miracle is simply a shift in your perspective After listening to this episode, please share with me you I...
2021-04-1906 minMindful Pause PodcastLet go of the rope and take ownership of your emotions to empower youThe Ego loves to point the finger, blame others, throw a pity-party and keep you stuck in victimhood and scarcity. You’re in a continual struggle of tug-of-war with others, with yourself and with Life when you align with the Ego and itty-bitty-shitty-committee. Today’s intention is to focus on step 2, which is claiming your responsibility of your thoughts and actions. Once you’re aware of your inner critic and emotions and have named them, now your work is to choose how you want to respond to them. Owning your beliefs, your r...
2021-04-1205 minMindful Pause PodcastAwareness is the Shovel to Dig yourself Out of the Darkness to your LightThis week’s intention is to bring more awareness to your thoughts and belief patterns through a technique I teach in my soul school course often used in therapy called name it, tame it, claim it. By identifying your challenges, emotions or faults, then claiming ownership and taking responsibility for them, you can tame them by learning to live with, overcome or transform them. I believe you have a light within you but it gets covered up by life, by past events and conditioning. We continue to relive our past through our conditioned th...
2021-04-0505 minMindful Pause PodcastAppreciation MeditationEnjoy this 19 min meditation. The first 6 minutes are talking about how appreciation and gratitude shifts your perspective to pull you out from the nitty-gritty of daily life, heavy emotions, resentment or comparison and elevate your energy to a higher vibration so you can align with what you want to attract and desire in your life and experience more freedom, expansiveness and JOY. Please share with me in the comments what came up for you and what you are learning about yourself on my website, youtube channel or instagram. Thank you for being here, SHARING and REVI...
2021-03-2919 minMindful Pause PodcastEmbody How you Want to Feel Every DayWhen you’re feeling stuck, it’s time to get out of the mind and connect to the stillness and softness of your heart and soul that always speaks the truth. When you’re busy physically and mentally, what gets left behind is YOU! Today’s intention is to get clear on how you want to feel and the invitation is for you to create a small ritual to fill up your cup so you can embody that feeling every day. In addition to your ritual, I invite you to obsess over how you want...
2021-03-2216 minMindful Pause PodcastDiscover Your Purpose by Asking Better QuestionsOne of the questions that always come up with my clients is how do I find my purpose? This is a huge question. It’s THE question of why we are put on this earth. We are all born with a seed. It’s our job to give that seed attention, to nurture it and grow it. Purpose is a daunting word. It holds a lot of pressure and weight. To be clear, it’s never about the “thing.” It’s about the “feeling” you will feel when you receive it....
2021-03-1516 minMindful Pause PodcastStop Abandoning YourselfThis practice of Ahimsa "non harming" applies to not harming others, as well as stopping our own cycle of suffering that we inflict on ourselves. Practicing ahimsa in your words, thoughts and actions is the mindful work to liberate yourself and be free. Please share how this week's intention of Ahimsa is helpful to you Thank you for being here, rating and reviewing this podcast! xx Audrey http://audreysuttonmills.com
2021-03-0807 minMindful Pause PodcastLife Lessons from Potty TrainingToday’s podcast is about the lessons I learned from potty training my toddler. Our children (and our closest relationships) are direct portals to our wounds. The people closes to us know how to easily trigger us and activate our deepest insecurities. They are also the pathway to our deepest healing and open us up to our higher wisdom, an innate knowing and consciousness. Whether you have kids or not, I hope today’s 8 lessons help with your relationships and Life in general! Look forward to connecting with you. Thank you for...
2021-03-0116 minMindful Pause PodcastVisualization Meditation to Deal with AnxietyDo you ever feel an undercurrent of anxiety like the fear that the other shoe will drop? This visualization exercise will help clear your anxious mind, be free from the mental chatter and bring you back to presence. Please share with me in the comments what came up for you and what you are learning about yourself on my website, youtube channel or instagram. Thank you for being here, SHARING and REVIEWING this podcast Namaste, Audrey
2021-02-2213 minMindful Pause PodcastYour Story Heals OthersI need your help. I want to learn more about you, what you need and how best to show up for you now. If you could do me a HUGE favor and take a moment to answer an 8 question SURVEY , I would greatly appreciate it! Stories are healing. When we share our stories, we remember we're not alone and experience deeper healing and connection I would love to know your story. and I want t...
2021-02-1511 minMindful Pause PodcastA Quick question to shift your perspective and lift your spiritsI hosted my yoga retreat in Napa a few weeks ago, and one of the guests asked us what our low and high for the weekend was. I thought this was a great question to ask each day or week, so I’m inviting you to ask it for yourself this week too to help shift your perspective to gratitude and appreciation. Although most of my yoga business, in person teaching and all of my yoga events and workshops have been canceled this year, I feel a deep sense of gratitude for having such great people at all...
2020-11-2310 min
she persisted | mental health, self-care, psychology, gen z, dbt, depression, anxiety, healing37. Brush and Barley's Audrey Bailey on Jesus and Mental HealthThis week, I am joined by Audrey Bailey, the artist behind the hugely successful Brush and Barley brand. Her pieces surround her faith, the enneagram, and mental health. She's also a mother who has struggled with clinically diagnosed depression and anxiety since her teenage years. Audrey is also the host of Painted Pieces which I was a guest on a few weeks ago! Listen to our episode here! You can find Audrey on Instagram at @itsaudreybailey, @brushandbarley, and @paintedpiecespodcast. Topics covered in this week's episode...> Audrey's mental health and religious journey
2020-08-0731 minMindful Pause PodcastSelf-forgiveness: How to Heal Wounds by Connecting With Your Inner ChildOne of the topics I teach in my Soul School online course is about connecting to your inner child. Inner child bonding is so healing and very sweet. The way we would talk to a child is so much different than we talk to our adult self. We’re harsh, judgmental and critical, but you would never be like that to a sweet young child. If you’re new to inner child connection, there is a sweet, pure, innocent and good child within you still. Connecting to your in...
2020-07-2007 minMindful Pause Podcast4 Ways to Help When You Want to QuitEveryone is holding a lot. I’ve been saying this for 5 months. Times are heavy and hard. One moment you may feel inspired, and then another moment depleted and exhausted. If you’re a sensitive empath like me, you may be feeling the weight of the world and the weight of your responsibilities and fears. In these hard times, the itty-bitty-shitty-committee can be really loud. Maybe so loud, you’re ready to throw up your hands and quit. If your itty-bitty-shitty-committee has been nagging you lately and you’re going through a hard time, th...
2020-07-1409 minMindful Pause PodcastYou Can Multi-Task but You Can't Multi-FocusThe other day I was multi-tasking because that’s the job description of being a new mom. You will do everything, be everything, and do it all leaving you frazzled and looking haggard in the process. Pay: nothing. On this day, though, I was multitasking like a champ. Hunter was on the custom ladder Jake made for her watching me chop vegetables and stir the mushrooms simmering no the stovetop. I was like an octopus, one hand stirring the pot, then another arm to the oven to check the vegetables, then another arm would reach out to hu...
2020-04-2010 min
Feel Good From Within with Yvette Le Blowitz - #spaitgirl podcastHow to Stay CALM - During a Global Pandemic with Audrey Sutton MillsWelcome To Episode 49 of The #Spaitgirl Talk Show with Yvette Le Blowitz Our very special guest is...... Audrey Sutton Mills a Yoga Instructor, Soul Mentor, Podcaster, Writer, Lululemon Ambassador and New Mom. Learn how to come home to yourself, your soul, your truth and to realise that you are enough and you matter. Audrey Sutton Mills shares her story of how she once felt so unfulfiled, alone and how it took a marriage breakdown and her whole world spiralling out of control for her to discover her true self up until...
2020-04-011h 40Mindful Pause PodcastGuided MeditationMindfulness is being connected to the present moment, to the joy and the magic of life that surrounds you. Meditation is the daily practice of staying present, nurturing your heart and letting go of the story so you can see and feel what is in front of you. How to Meditate in 5 Easy Steps: Rise Pee Meditate for 1 minute (Sit up tall and erect. Set your timer for 60 seconds: 1 min to Zen) Add on time when you have a consistent habit) Breathe and witness your thoughts Detach from the outcome and judgement. Engage in the ne...
2020-03-2310 minMindful Pause PodcastMindful Money: Cultivating Consciousness About Wealth and Worth with Linda TateMeet Linda Tate, who teaches conscious wealth management. What the heck is that? I didn’t know either, so that’s why I had to have her on the show to learn how our mindset affects our wealth and reflects our worth. She has always been passionate about the Wellness world and believes that Wellbeing is not just about food, fitness and mindfulness, but also includes your consciousness about money and your relationship to it. Linda left a dream job as VP at Morgan Stanley to transition into Holistic nutrition and wellne...
2019-07-1346 minMindful Pause PodcastCrush Your Goals Through Easy Wins with Mitch HarbEp 33: Crush Your Goals Through Easy Wins with Mitch Harb Meet Mitch Harb, host of The Easy Wins podcast. He is a fitness and nutrition coach who helps people live their healthiest and best life through small, easy and consistent ways. If you’re looking to lose the weight, eat better, start a business, go after your dream, he shares his easy and very doable methods to accomplish your goals and change your habits. Studies show 97% of all people who start a strict exercise and diet program and actually lose weight will gain everything back wi...
2019-04-1058 min
Mindful Pause PodcastThe Positive Lesson I learned from my Dad’s DeathEP 008 – Mantra Monday: The positive lesson I learned from my Dad’s death I apologize for not posting an episode last Wednesday on the SOUL SCHOOL with AUDREY PODCAST. This past week has been the hardest of my life. One week ago, my dad, who is my lifeline, biggest supporter and best friend passed away. We had a really special father/daughter bond. He listened to me (unconditionally and patiently...and often for hours), was my biggest fan and a big supporter of female empowerment. He always encouraged me to believe in myself, especially when I couldn’t do i...
2018-10-2905 min
Mindful Pause PodcastCultivate CuriosityEP 007 - Mantra Monday: Cultivate Curiosity Welcome to SOUL SCHOOL WITH AUDREY and Mantra Monday where we start your week off with an intention, a quote or just a little thought in 5 minutes of less to inspire your day and week. Today’s Mantra Monday is all about is cultivating curiosity. If you’ve ever been around a small child, they are full of curiosity. They have unlimited questions, constantly wanting to why and how come and what is that? Babies are born curious. Children have an innate wonder and creative imagination. They truly experience life firs...
2018-10-2304 min
Mindful Pause PodcastWelcome to SOUL SCHOOLHi and welcome to soul school. I’m Audrey Sutton Mills and I love to have deep soulful conversations. We can become distracted in our world full of technology and busy in roles and thoughts. We are deeply seeking connection to ourselves, to each other and to the world around us. So, that’s where SOUL SCHOOL was created – to have a sacred space for topics that feed your soul and inspire you to live your best life. I hope you enjoy it, and I would love to connect with you and learn more about you. T...
2018-10-0503 min