Breathe and Be

Send us Fan Mail This episode is a quiet space for a mid-year reflection to honor your journey and reconnect with what nourishes your spirit in 2025. This guided meditation uses forest path visualization to help you acknowledge growth, challenges, and resilience. To access the companion worksheet for today's reflection, visit therapywithmaryannlmsw.com, go to the printables tab at the top, an...

Send us Fan Mail We step into a quiet, reflective space where this meditation guides us through seeing all parts of ourselves with gentleness, including those we might not always like. Through breathwork and visualization, we explore a powerful journey of self-acceptance and wholeness. Support the show Have a meditation idea you'd love to hear? I’d be delighted to bring it to life! Feel free...

Send us Fan Mail Try the Candle Flame breathing technique to help slow down, relax, and settle.  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 therapy@maryannmsw.com 

Send us Fan Mail Whether you're struggling with anxiety, seeking a peaceful night's sleep, or simply craving a moment of stillness, this 9-minute journey offers a sanctuary for your busy mind. Take this time to breathe, be, and discover the quiet strength that has been within you all along. Support the show Have a meditation idea you'd love to hear? I’d be delighted to bring it to l...

Send us Fan Mail Step away from the noise and hustle of everyday life as we settle beside a crackling campfire under a summer night sky. This guided meditation creates a sanctuary for your mind through rich sensory details—the rhythmic songs of crickets, the magical glow of fireflies, and the comforting scent of pine and woodsmoke. Support the show Have a meditation idea you'd love to hear? I...

Send us Fan Mail Feeling scattered, overwhelmed, or disconnected? You're not alone. Those moments when your mind races and calm feels impossibly far away are universal human experiences—and exactly what today's episode addresses with gentle, practical solutions. 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...

Send us Fan Mail The cool mist clings to your skin as wooden planks creak beneath your feet. Welcome to a nighttime walk through a foggy seaside town, where time slows and the weight of your day gradually melts away with each mindful step. Whether you're struggling with stress, having trouble sleeping, or simply seeking a quiet moment in a busy day, this meditation offers a sanctuary. The jou...

Send us Fan Mail This visualization journey invites you to experience the sacred stillness of an abandoned movie palace, where the scent of buttery popcorn still lingers like a ghost of evenings long past. Feel the velvet seats, witness the golden dust dancing in spotlight beams, and ultimately find yourself center stage—not to perform, but simply to be. "You are not here to act or impress,&q...

Send us Fan Mail The magic of the body scan lies in its simplicity. We often carry tension without realizing it, holding stress in our muscles until they ache with fatigue. This meditation offers a reset button, a chance to systematically check in with each part of yourself. Listen as we guide you through subtle releases from scalp to toes, creating space for breath and ease to flow where constric...

Send us Fan Mail I'm so sorry that I missed Saturday's episode. I had to go out of town for a wedding and did not factor in enough time to record before I left. So here is Tuesday's episode a little early! Step across the threshold of time as we journey through an abandoned mansion, where whispers of the past linger in dust-filled corridors and nature slowly reclaims what humans hav...

Send us Fan Mail When anxiety tightens its grip, finding a moment of peace can feel impossible. This nine-minute guided meditation offers a gentle sanctuary from racing thoughts and overwhelming feelings.  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 therapy@maryannmsw.com 

Send us Fan Mail Some days feel impossibly heavy. Your body weighs more, your thoughts move slower, and the simplest tasks seem monumental. When depression settles in, we often feel we should be doing more, trying harder, pushing through. But this meditation meets you exactly where you are—no fixing, no forced positivity, just companionship through a tough moment. There's no pressure to breat...

Send us Fan Mail Standing at the edge of a cliff, you're not lost—you're exactly where you need to be to see yourself clearly. This meditation invites you on a journey to that powerful vantage point where the vastness before you mirrors the vastness within you. Take eight minutes to stand tall at life's edge and remember who you are. Subscribe to Breathe and Be for weekly meditation...

Send us Fan Mail This gentle guided meditation takes you to a peaceful summer day beneath the protective branches of an old tree. Here, in this safe space, you're invited to do something revolutionary: meet your inner critic face-to-face, not as an enemy, but as a part of yourself that might need understanding.  Support the show Have a meditation idea you'd love to hear? I’d be delighted...

Send us Fan Mail Seeking relief from the summer heat? Our cooling meditation transports you beneath the scorching surface into a world of ancient stone, flickering candlelight, and profound stillness.  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 therapy@maryannmsw.com 

Send us Fan Mail Through guided breathing and gentle visualization, I'll help you identify something you're ready to do less of, whether it's a habit that's outlived its usefulness, a thought pattern that creates unnecessary suffering, or a reaction that no longer aligns with who you're becoming. Together, we'll create a soft container where you can acknowledge what y...

Send us Fan Mail Step away from the noise and find sanctuary in our lighthouse meditation. As the mist rolls in from the sea and wraps itself around the coastline, you're invited to become the keeper of a weathered beacon standing tall against the elements. Whether you're seeking a brief escape from daily stress, a moment to reconnect with your intuitive wisdom, or simply a peaceful inte...

Send us Fan Mail What if your boundaries weren't walls to keep others out, but foundations to help you stand firmly in your truth? Many of us struggle with guilt when protecting our needs, mistakenly believing that boundaries exist to control others.  The meditation guides you through creating a mental "values wall" where each brick represents something you're committed to prot...

Send us Fan Mail Ever notice how the world quiets down as evening approaches? The busy energy of the day softens, birds offer their final songs, and there's a magical moment where everything seems to take a collective breath. This episode captures exactly that feeling: a quiet backyard in springtime as day transitions to dusk.  After a brief introduction, I step away completely, allowing you...

Send us Fan Mail Have you ever made a choice you immediately regretted? That sinking feeling when you realize things could have gone differently if only you'd chosen another path? You're not alone. This meditation creates a compassionate space for those moments when regret, guilt, or shame threaten to overwhelm us. Being gentle with yourself isn't weakness; it's the foundation...

Send us Fan Mail Close your eyes and travel with me to a haven of warmth and safety as thunder rumbles in the distance. The rain taps against window panes, but inside an old farmhouse, we find ourselves wrapped in comfort—a crackling fire, a steaming cup of tea, and an old dog sleeping contentedly by our side. Support the show Have a meditation idea you'd love to hear? I’d be delighted to bri...

Send us Fan Mail For most of us, distractions feel like unwelcome guests - they pull us away from tasks, disrupt our focus, and scatter our attention. Yet in this gentle guided meditation, we explore a radical shift in perspective: seeing each interruption not as an obstacle but as a doorway back to presence. Whether you're new to meditation or deepening an established practice, this episode...

Send us Fan Mail Step aboard a gentle journey to calm with this immersive train meditation. As the soft rhythm of tracks creates a soothing backdrop, you're invited to settle into a worn, welcoming seat where "everything is made to hold you without asking anything in return." Whether you're beginning your day, unwinding into evening, or seeking a midday reset, this meditation c...

Send us Fan Mail What if forgiveness had nothing to do with the other person? What if it was simply about creating more space within yourself? Today's meditation explores a redefinition of forgiveness—not as absolution, approval, or even reconciliation, but as a profound act of self-care. Through gentle guidance and visualization, we examine how carrying resentment becomes a physical burden,...

Send us Fan Mail Close your eyes and drift into a world where your body becomes a magnificent tree, roots stretching deep into the nurturing earth as your branches reach toward a star-filled sky.  Try this meditation tonight if racing thoughts have been keeping you awake or if you're seeking a deeper connection to the grounding power of nature for better sleep. Your mind and body remember how...