Breathe and Be

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We guide a gentle nighttime practice to ease anxiety with small movements, longer exhales, and calming imagery that signals safety to the nervous system. Through a river metaphor, belly breathing, and starry-night visualization, we help you let go and drift toward rest.

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Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

Send us Fan Mail

Support the show

Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

Send us Fan Mail

We step into an autumn landscape to discover how trees teach us to release with grace, finding calm and renewal in the seasonal changes around us.

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Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

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We take a journey through a soothing rainy day meditation where you're invited to imagine yourself wrapped in a warm blanket, holding a steaming mug, watching raindrops trace their path down a window. This visualization creates a safe space to release worries and find calm in the steady rhythm of rainfall.

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Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

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We guide you through a calming breath meditation designed to help you find stillness even in the midst of a busy world. This practice combines breath awareness with a peaceful lake visualization to help you reconnect with your inner calm.

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Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

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In this meditation, we explore the process of getting a tattoo as a mindful journey of presence, transformation, and meaning. The inspiration for this practice comes from many conversations I’ve had with clients who shared how deeply significant their tattoos are, not just as images on skin, but as stories of resilience, remembrance, and healing. For many, the tattooing process itself became part of their healing journey.

This meditation invites you to breathe, reflect, and connect with the marks we carry, both visible and invisible, and the ways they shape our stories.

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Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

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The autumn forest invites us to walk a woodland path of golden light, crunching leaves, and quiet reflection. We journey through a sensory meditation experience that grounds us in nature's seasonal wisdom.

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Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

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This short Labor Day meditation provides a gentle reminder to step away from constant doing and honor the sacred nature of rest alongside our work.

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Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

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This guided meditation helps you unwind at the end of your day through a gentle body scan that prepares your entire body for sleep. We move methodically from toes to crown, inviting each body part to soften and release the tensions of the day.

To access a companion worksheet for today's episode, Creating Your Healthy Nighttime Routine, visit therapywithmaryannlmsw.com, click on the printables tab at the top, and then make your way to the Breathe and Be logo on the page.

Support the show

Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected] 

Send us Fan Mail

We explore the quiet beauty of the night sky while reflecting on how winter's shorter days offer us the unexpected gift of more time to gaze at the stars. Through guided relaxation and celestial visualization, we connect with the cosmos and find serenity in seasonal darkness.

Support the show

Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free to share your thoughts by emailing me at [email protected]