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.
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 practice
Mindful awareness of the changing season
A visualization using falling autumn leaves
An opportunity to release worries, expectations, and tension
Gentle reminders to trust the process of change
Affirmations for letting go and making space for what’s next
Your 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.
30 Sept 2026
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 day
Your 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
22 Sept 2026
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
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