Mindfulness with Marie

Marie Dunleavy
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  • Mental Health
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Mindfulness with Marie is a meditation podcast for busy minds and full lives. Each episode offers a short, practical guided meditation designed for real people — busy moms, working women, dads who can’t turn off their brains, and anyone craving a moment to breathe. Hosted by yoga teacher Marie Dunleavy, the podcast delivers simple sessions 20 minutes or less to help you sleep better, stress less, and create more space in your day. No experience needed. Just press play… and pause with me.

  1. Oct 6

    Autumn Leaves & Letting Go

    Autumn has a beautiful way of reminding us that change is a natural part of life. As the leaves change color and gently let go, we’re invited to consider what we might be ready to release, too — old worries, expectations, habits, or things we’ve been holding onto that no longer serve us. In this calming fall meditation, we’ll slow down, connect with our breath, and use the imagery of autumn leaves to practice letting go with intention and trust. In this episode, you’ll experience: A calming breath and grounding practiceMindful awareness of the changing seasonA visualization using falling autumn leavesAn opportunity to release worries, expectations, and tensionGentle reminders to trust the process of changeAffirmations for letting go and making space for what’s nextYour Mindful Moment 🍁 The next time you’re outside, take a moment to notice a tree or a pile of fallen leaves. As you breathe in, think: I welcome what is here. As you breathe out, imagine releasing something you no longer need. You might gently repeat: I release what I no longer need.
I trust the process of change.
I make space for what is next. You don’t have to let everything go at once. Sometimes letting go is simply becoming willing to loosen your grip. Affirmation I release what I no longer need.
I trust the changing seasons of my life.
I make space for what is next.
I allow myself to let go with grace. Reflection What are you holding onto that may be ready to fall away? What might become possible if you created a little more space? Like the trees, we can learn that letting go isn’t always an ending. Sometimes it’s part of making room for something new. Closing Take a deep breath and imagine yourself standing beneath a beautiful autumn tree, watching the leaves gently fall. There is beauty in holding on. And there is beauty in letting go. Know when to hold on. Know when to let go. And trust what comes next. Slow down. Breathe deeply. And savor the moments you’re already living.

  2. Sep 30

    Brewing Gratitude – A Mindful Coffee/ Tea Meditation

    For many of us, coffee or tea is part of our daily routine. But what if that familiar ritual could become a moment of mindfulness? In this episode of Mindfulness with Marie, we’ll slow down and turn an everyday cup of coffee or tea into an opportunity to pause, breathe, and practice gratitude. Instead of rushing through your morning, you’re invited to savor the simple experience—the warmth of the cup in your hands, the aroma, the first sip, and the quiet moments in between. In this episode, you’ll experience: ​A calming breathing practice​Mindful awareness while preparing your coffee or tea​An invitation to notice aroma, warmth, texture, and taste​A simple gratitude practice​An opportunity to slow down and savor the present moment​A mindful intention to carry with you throughout your dayYour Mindful Coffee or Tea Practice The next time you make your favorite morning drink, pause before taking that first sip. Notice the warmth of the cup in your hands. Take in the aroma. Listen to the sounds around you. Take a slow, intentional sip and really taste it. Then ask yourself: What is one simple thing I’m grateful for right now? It doesn’t have to be something big. Gratitude can be found in the quiet moments, the familiar routines, and the ordinary things we sometimes overlook. Affirmation I slow down enough to savor this moment.I notice the beauty in the ordinary.I am grateful for what is here. A Moment to Reflect What if your morning coffee or tea wasn’t something to rush through, but an invitation to begin your day with presence? You don’t need to add another task to your day to practice mindfulness. Sometimes, you simply need to experience the moments you’re already living a little more fully. Closing So tomorrow morning, before you reach for your phone or rush into your to-do list, take a moment. Hold your cup. Take a breath. Take a sip. And savor. Slow down. Breathe deeply. And savor the moments you’re already living. Be well

  3. Sep 22

    The Five-Minute Reset – A Quick Moment of Calm

    Life can feel nonstop. Between work, family, errands, responsibilities, and the endless to-do list, sometimes we don’t have an hour—or even 20 minutes—to slow down. But what if five minutes was enough? In this episode of Mindfulness with Marie, you’ll be guided through a simple five-minute reset designed to help you pause, breathe, release tension, and reconnect with the present moment. You don’t need a quiet room or a perfect schedule. You can practice this reset whenever you need a little space in the middle of a busy day. In this episode, you’ll experience: ● A simple breathing practice to help calm the mind ● A gentle body awareness check-in ● An opportunity to release stress and tension ● A visualization to temporarily set your worries aside ● Simple affirmations to help you reset and begin again ● A reminder that mindfulness doesn’t have to take a lot of time Your Five-Minute Practice When you notice yourself feeling overwhelmed, pause. Take a breath. Relax your shoulders. Notice what you’re feeling without judging it. Then imagine placing your worries, tasks, and racing thoughts on a shelf—just for a few moments. You don’t have to solve everything right now. Simply breathe, reset, and return to the moment in front of you. Affirmation I release.
I reset.
I begin again. A Moment to Reflect What would change if you gave yourself permission to pause before pushing through? Remember, taking care of yourself doesn’t always require more time. Sometimes, it simply requires being present for the time you already have. Closing Take five minutes today to breathe, reset, and reconnect with yourself. Because sometimes, five quiet minutes can change the way you move through the rest of your day. Slow down. Breathe deeply. And savor the moments you’re already living. Be well

  4. Sep 15

    Washing Away Stress – A Mindful Shower Meditation

    What if your daily shower could become more than just part of your routine? What if it could be a few quiet minutes to pause, breathe, and let go of the stress you’ve been carrying? In this episode of Mindfulness with Marie, we’re turning an ordinary shower into a mindful moment. As the water flows over you, you’ll be invited to slow down, reconnect with your senses, release tension, and imagine washing away the worries and pressures of the day. You don’t need to find extra time in your schedule. You simply need to become present for something you’re already doing. Let the water remind you that you can release what you cannot control, make space for peace, and begin again. In This Episode You’ll Experience: A calming breathing practiceMindful awareness of the water and your surroundingsA sensory practice using warmth, sound, and scentAn opportunity to release stress and tensionGentle affirmations for letting goA reminder that every day offers an opportunity for a fresh startA Simple Practice The next time you step into the shower, resist the urge to rush. Notice the warmth of the water. Listen to the sound as it falls. Notice the scent of your soap or shampoo. Feel your feet beneath you. Take a slow breath and imagine the water washing away whatever you’re ready to release. As you breathe out, silently say: “I release what I cannot control.” Then: “I make space for peace.” And finally: “I am allowed to begin again.” Affirmation “I release the weight of today. I make space for peace, renewal, and a fresh beginning.” Reflection We don’t always need a major reset. Sometimes a few mindful minutes are enough. The water may wash away the day’s physical residue, but mindfulness gives us the opportunity to release some of the emotional weight we’re carrying, too. You don’t have to take yesterday into today. You don’t have to carry every worry into tomorrow. Pause. Breathe. Release. Begin again. Thank you for spending these mindful moments with me. Until next time, may you move through your day with a little less weight on your shoulders and a little more space in your heart.

  5. Sep 8

    Finding your Balance- A paddle board meditation

    What better place to practice mindfulness than out on the water? In this episode of Mindfulness with Marie, we take our meditation practice onto the lake and use the gentle rhythm of paddling, the movement of the water, and the beauty of nature to reconnect with the present moment. Whether you’re actually on a paddle board or simply imagining yourself floating peacefully across the lake, this meditation invites you to slow down, breathe deeply, and find your balance within the movement. In this episode, you’ll experience: ● A calming breath practice on the water ● Mindful awareness of your body and surroundings ● The rhythmic movement of paddling ● Grounding through the sights, sounds, and sensations of nature ● A gratitude practice ● An invitation to release stress and what you cannot control ● A reminder that balance doesn’t mean stillness—it means learning to move with the waves Your Mindful Moment As you paddle, notice the rhythm: Paddle.
Glide.
Breathe. Feel the paddle moving through the water. Notice the breeze on your skin, the warmth of the sun, the sounds around you, and the gentle movement beneath your board. Allow the water to remind you that you don’t have to control every movement. You can adjust. You can breathe. You can find your balance. And sometimes, you can simply pause and float. Affirmation I move with the rhythm of life.
I find my balance within the waves.
I am present, peaceful, and exactly where I am meant to be. A Moment to Reflect Where in your life are you trying to create stillness when what you really need is balance? Remember, the water doesn’t have to be perfectly calm for you to find your peace. Neither does life. Thank you for joining me on the water. Slow down. Breathe deeply. And savor the moments you’re already living. Be well

  6. Aug 29

    Summer Evenings on the Porch

    There is something magical about a summer evening. The heat of the day begins to soften. The sky slowly changes colors. Crickets begin their evening song, and for a little while, life seems to slow down. In this seasonal bonus episode of Mindfulness with Marie, you’re invited to step outside, settle into a comfortable chair, and savor the simple beauty of a summer evening. Whether you’re sitting on a porch, deck, balcony, by the water, or simply near an open window, this guided meditation will help you release the day, reconnect with your senses, and appreciate the small moments that make summer so special. Tonight, there is nowhere you need to be. Nothing you need to accomplish. Just this moment. Just this breath. Just this beautiful summer evening. In This Episode You’ll Experience: ● A calming practice to release the stress of the day ● Mindful awareness of the sounds and sensations of a summer evening ● A guided reflection on your favorite summer memories ● An invitation to slow down and savor the present moment ● A gentle practice of gratitude ● A peaceful transition from the busyness of the day into the calm of evening Reflection Summer has a way of reminding us that joy can often be found in the simplest moments. A warm breeze. The sound of crickets. A colorful sunset. Bare feet. A quiet porch. A laugh shared with someone you love. We don’t always need a big adventure to create a meaningful memory. Sometimes the moments we remember most are the ones that seemed completely ordinary while we were living them. Tonight, give yourself permission to notice. To slow down. To savor. Affirmation “I release the day and welcome this moment. I slow down, breathe deeply, and allow myself to savor the beauty around me.” A Simple Summer Practice Before summer slips away, take a few minutes to sit outside without distractions. Leave your phone inside. Bring a comfortable chair or blanket. Listen to the sounds around you. Watch the sky change. Notice the temperature of the air. Take a deep breath and ask yourself: What is beautiful about this moment? You may be surprised by what you notice. Closing Thought You don’t need to photograph every sunset. You don’t need to share every beautiful moment. Sometimes the greatest gift is simply being there to experience it. Thank you for spending this summer evening with me. Until next time, may you savor the long days, the warm nights, and the little moments that make life beautiful. Slow down. Look around. Breathe deeply. And remember—you are living the moments you’ll someday remember. 🌅

  7. Aug 19

    The Mindful Morning – Beginning Your Day with Intention

    How we begin our morning can shape how we move through the rest of our day. So often, we wake up already thinking about everything we need to do. We reach for our phones, check our messages, think about our schedules, and suddenly we’re rushing before we’ve even had a chance to breathe. In this episode of Mindfulness with Marie, we’re slowing down and creating space to begin the day with intention. Through gentle breathing, sensory awareness, and a simple morning intention, you’ll be invited to arrive fully in the present moment before the busyness of the day begins. You don’t need a perfect morning or a quiet house. Just a few moments to pause, breathe, and remind yourself that every morning is a fresh beginning. In This Episode You’ll Experience: A gentle morning breathing practiceA mindful body and sensory check-inAn opportunity to release yesterday and welcome todayA simple practice for choosing a daily intentionGuided visualization for moving through your day with greater presenceA reminder that mindfulness doesn’t require a perfect dayMorning Intention Choose one word to carry with you today: Peace.
Patience.
Gratitude.
Kindness.
Joy.
Presence.
Gentleness. Let that word become your anchor. When the day becomes busy, pause and take a breath. Return to your intention and begin again. Reflection You don’t have to know everything this day will bring. You don’t have to accomplish everything. You don’t have to rush. You only need to take the next breath and the next step. Every sunrise is an invitation to begin again. Every breath is an opportunity to return to the present moment. Thank you for beginning your day with me. Until next time, may you move through your day with calm in your heart, presence in your mind, and the gentle reminder that you don’t have to rush through life to fully live it. Be well.

  8. Aug 11

    Waiting Well – Finding Peace in the Pause

    Waiting is part of life. We wait in traffic. We wait in line. We wait for appointments, phone calls, answers, and sometimes for life to unfold in the way we hope. But what if waiting wasn’t wasted time? In this episode of Mindfulness with Marie, we’re exploring how the pauses in our day can become opportunities to slow down, breathe, and reconnect with ourselves. Instead of fighting the wait or wishing the moment away, we’ll practice being present with whatever is happening right now. Because sometimes, the pause is exactly where we need to be. In This Episode You’ll Experience: A gentle breathing practice for moments of waitingGrounding through your body and sensesTechniques for releasing impatience and frustrationSimple mindfulness practices you can use anywhereA reminder to embrace the space between momentsAn invitation to find peace without needing everything to move fasterA Simple Practice The next time you find yourself waiting, pause and take one intentional breath. Instead of asking, “How much longer?” try asking: “What can I notice right now?” Notice your breath. Notice your surroundings. Notice how your body feels. Then remind yourself: “I don’t have to rush. I can meet this moment with patience.” Affirmation “I release the need to rush. I am here, I am present, and this moment is enough.” Reflection Life isn’t only made up of the big moments—the celebrations, accomplishments, and milestones. So much of life happens in the spaces between them. The waiting. The pauses. The ordinary moments. What if we stopped trying to rush through those moments and allowed ourselves to actually experience them? Maybe the next time you’re waiting, you’ll remember that you haven’t lost time. You’ve been given a moment to breathe. Thank you for spending this pause with me. Until next time, may you find peace not only in the destination, but also in the spaces between. Take a breath. Slow down. And remember—you are exactly where you need to be. Be well

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About

Mindfulness with Marie is a meditation podcast for busy minds and full lives. Each episode offers a short, practical guided meditation designed for real people — busy moms, working women, dads who can’t turn off their brains, and anyone craving a moment to breathe. Hosted by yoga teacher Marie Dunleavy, the podcast delivers simple sessions 20 minutes or less to help you sleep better, stress less, and create more space in your day. No experience needed. Just press play… and pause with me.

Information

  • Creator
    Marie Dunleavy
  • Years Active
    2026
  • Episodes
    38
  • Rating
    Clean
  • Copyright
    © Marie Dunleavy
  • Show Website
    Mindfulness with Marie