Breathe and Be

Send us Fan Mail Have you ever noticed how the simple act of listening to nature can immediately shift your state of mind?  Recorded beneath rustling pine trees on a windswept country farm, this meditation offers a pure nature sounds experience. Unlike our guided sessions, this episode invites you to be present with the authentic sounds of the natural world, the wind dancing through pinecones, bir...

Send us Fan Mail Grief takes many forms in our lives, from profound loss to smaller transitions, and this practice offers a compassionate approach to honoring whatever you're experiencing. For additional grief resources, visit my website at therapywithmaryannlmsw.com where you'll find grief journaling prompts and a dedicated grief resource section. Support the show Have a meditation idea...

Send us Fan Mail In this short and soothing practice, we gently return to the present moment through a 3-2-1 grounding technique. Perfect for moments of overwhelm, restlessness, or when you simply want to reconnect with your surroundings. Settle in and let me guide you home to yourself, with softness, breath, and presence. Support the show Have a meditation idea you'd love to hear? I’d be del...

Send us Fan Mail What happens when we stop trying to push away difficult thoughts and instead meet them with genuine curiosity? This guided self-reflection practice offers a powerful alternative to our usual pattern of judging, avoiding, or getting tangled in our emotional experiences. We begin by locating where feelings physically manifest in our bodies—perhaps as tension in the shoulders, heavin...

Send us Fan Mail Unlike our usual episodes, we're stepping back to let nature do the talking today. Recorded during a quiet evening rain storm, these twelve minutes of gentle rainfall create a space where you can drop the constant doing and settle into being. The soft rhythm of raindrops has a remarkable ability to reset our nervous system. As you listen, you might notice tension melting from...

Send us Fan Mail Take a deep breath and step away from the noise of everyday life as we journey to a secluded cabin nestled deep in the woods. Rain taps gently on wooden shingles while a crackling fire keeps you warm under a well-loved cotton quilt. Breathe in the earthy aroma of damp pine and smoky embers. Listen as raindrops whisper against leaves outside your window while golden morning light f...

Send us Fan Mail Surrender to the gentle rhythm of ocean waves as your breath becomes the tide in this deeply calming sleep meditation.  Tonight, we're escaping to a quiet shore where the night sky sparkles with stars and the sand cradles your body in perfect comfort. This carefully crafted journey combines deep breathing techniques with vivid beach visualization to signal your nervous system...

Send us Fan Mail Close your eyes and take a deep breath as we journey together into a sanctuary of flickering light and gentle shadows. This guided meditation transports you to a candlelit cave where hundreds of flames dance along stone walls, each representing a thought, feeling, or memory waiting to be acknowledged. Whether you're new to meditation or seeking a moment of reconnection during...

Send us Fan Mail A guided mindfulness meditation that takes you on a peaceful journey to a calm lakeside setting, helping you release tension and find a moment of  relaxation. Thank you for joining me today on Breathe and Be. I hope this practice brought you a sense of calm and clarity. Until next time, breathe, be and take good care. Support the show Have a meditation idea you'd love to hear...

Send us Fan Mail Two simple breathing techniques—finger breathing and triangle breathing—offer powerful ways to calm your nervous system, ground your mind, and create moments of peace throughout your day. I encourage you to practice these breathing exercises not just when you're feeling stressed or anxious but also when you're calm. The more you practice when you're well, the easier...

Send us Fan Mail In this episode I take you on a journey inward, guiding you to release both physical and mental tension as you uncover the depth of stillness. Through a calming meditation, we explore the healing power of silence, creating space for relaxation and a deeper connection with yourself.  Thank you for joining me in this practice today. I'm so glad you were able to stop and take th...

Send us Fan Mail Cookie breathing combines deep breathing with comforting imagery to provide a calming effect. This simple practice uses the visualization of a warm chocolate chip cookie to guide your breath and bring you into the present moment. If you enjoyed this episode, please share it with someone who might need a little peace today. Until next time, be gentle with yourself. Breathe, be, and...

Send us Fan Mail Step into a sun-drenched spring meadow, where time slows down and the weight of responsibilities melts away. This guided meditation creates a sanctuary for your mind in just over eight minutes, proving that meaningful renewal doesn't require hours—just your willing presence and breath. Whether you're seeking a midday reset, a peaceful transition before sleep, or a moment...

Send us Fan Mail Take a moment to breathe. Right now, you don't have to do anything, fix anything, or be anything for anyone.  We often carry the weight of endless responsibilities and expectations, moving through life on autopilot without pausing to check in with ourselves. Yet the simple act of conscious breathing—something we do thousands of times each day without thinking—can become a pow...

Send us Fan Mail Listen as I guide you through a progressive muscle relaxation practice designed to release tension from every part of your body. This meditation walks you through relaxing each muscle group from your feet to your head, creating a state of physical and mental calm. Thank you for joining me today on Breathe and Be. I hope this practice brought you a sense of calm and clarity. Please...

Send us Fan Mail A guided meditation combining breath awareness with visualizations to create deep relaxation and inner peace. This short practice offers a reset for both mind and body while establishing techniques to return to whenever you need grounding. Remember that this peaceful state is always within you, ready to be accessed whenever needed. Take this tranquility with you into the rest of y...