(YOUR DAILY SELF CARE SOUNDTRACK)
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WHAT'S INSIDE:
Inside The Garden, you have a comprehensive toolbox of practices to support you wherever you are, whenever you need it. Think of this like your daily self care soundtrack. All audios are under 10 minutes, so you can relax, release + rewire anywhere, anytime. Easy to access and enjoyable to use. No stress, just rest.
🌿 EFT Tapping to release stress, regulate emotions, and rewire subconscious patterns.
🌿 Breathwork to calm your nervous system, restore balance, and reconnect to your body.
🌿 Meditations & Visualizations to help you find stillness, presence, and align with your best self.
🌿 Journaling Prompts + Music Tracks to process emotions and cultivate a daily practice of self-connection.
🌿 MBCT Mini Mindset Sessions to reframe challenges, break free from mental loops + reprogram your brain.
Move from constant stress, self-doubt and feeling stuck to ease, confidence and steady calm.
WHY THIS WORKS
Your thoughts, emotions, and body are deeply connected - what you think influences what you feel, which influences your nervous system, hormones, and overall well-being. Most of us are stuck in stress loops, obsessing over anxious thoughts, keeping our systems in overdrive & feeling out of tune with our own bodies.
The Garden gives you tools to interrupt those patterns and create new, empowering ones - with practices backed by science and designed for real life. Marie has worked with hundreds of individuals and has a keen sense of what you might need in order to feel better (sometimes before you even know yourself).
WHO THIS IS FOR
✔️ You feel overwhelmed, anxious, or emotionally drained.
✔️ You struggle with overthinking or feel stuck in the same patterns.
✔️ You haven't felt like 'yourself' in some time now.
✔️ You want to feel more at ease, more confident, and more in control of your thoughts & emotions.
✔️ You crave simple, effective science-backed tools you can use on the go.
✔️ You want to create a life that feels aligned, grounded, and fulfilling.
✔️ You're ready to commit 10 minutes a day to cultivate a kinder inner world.
HOW IT WORKS
✅ Sign Up: Get instant access to The Garden and listen through any podcast app you already use
✅ Press Play: Choose from a variety of short, easy-to-follow audio tracks for any mood or need
✅ Feel Better: Notice shifts in your mood, thoughts, and overall well-being the more often you press play
No overwhelm. No pressure. Just real, effective tools for feeling good.
Join The Garden today & start feeling better in minutes.
Tend to your inner landscape.
(It's the most important home you'll ever live in.)
YOUR GUIDE
I KNOW WHAT IT'S LIKE TO PRETEND YOU'RE OKAY.
I used to think if I just tried harder, I'd be able to beat my own anxiety into submission. My mind was a busy (and sometimes scary) place to live. I was so caught up in the past and the future, I could never seem to land right where I was, the Now. Peace of mind? Yeah right. I was dysregulated, hypervigilant, emotionally fatigued from worst case outcomes & didn't know how to self soothe in healthy ways that actually worked. And my physical body showed my years of chronic stress: IBS, PMS, PMDD, headaches, inflammation, gum recession from teeth grinding, leaky gut, dysbiosis, you name it.
And then, as I began studying neuroscience, metaphysics, mindfulness, meditation, breathwork, cognitive therapy, etc. I slowly began to see a pattern arise: the thoughts I think directly influence the feelings I experience, which in turn lead to the actions I take or don't take; ultimately resulting in the life I am experiencing today. My thoughts of yesterday directly impact my lived reality today. Which also means that my thoughts today will impact (for better or worse), my lived reality tomorrow.
If this is true (it is, I checked!), that means the space between our ears is a garden with fertile soil, ready for us to plant conscious thoughts that serve our wellbeing and most fulfilling lives. I created The Garden from a place of service, after working with hundreds of clients and seeing some of the same pain points come up time and again. I knew my clients could benefit from having "me" in their back pocket; a way to check in with their inner world for just 10 minutes a day, so they felt supported in between sessions.
So, whether you're looking for a daily breathwork or meditation practice, EFT tapping tracks for "emotional first aid", helpful journal prompts and soft music to reconnect with yourself, or you could use a loving guide, reminding you to look for the good without bypassing the hard; reframing your mental stories so you can release all the suffering...
The Garden is your daily self care soundtrack, a safe place for you to land and tend to the inner workings of your subconscious and somatic mind.
I'm always in your corner, and I genuinely want to see you feeling better. These are some of the best science-backed, body-wisdom based tools I know of to support you in that.
To your most aligned mind & happiest self yet,
Marie
WHAT'S INSIDE?
BREATHWORK TRACKS
Welcome to the Breathwork Library inside The Garden - your space for reconnecting to your breath, your body, and your inner calm. Most of us aren’t breathing in a way that supports our well-being. Without realizing it, we hold our breath, breathe shallowly into the chest, or fall into fragmented breathing while scrolling our phones or working at our computers.
When we breathe like this - through the mouth, high in the chest, without depth or rhythm - we unconsciously send stress signals to our nervous system. Our oxygen levels drop, our blood flow becomes restricted, and our gut and mood suffer. Without enough circulation, our digestion weakens, our immunity struggles, and stress-related conditions take hold.
But the good news? We can change this. This section will guide you in simple, regulating breathwork patterns that support your best feeling self.
1. Heart Coherence Breathwork
2. Box Breathing & 467 Rhythm
3. Breath Reset
4. Nadi Shodhana
5. Tri-active & Long Deep Breathing
6. Leaky Tire & Bhastrika Pranayama
7. Vagal Toning Breathwork
8. Dynamic Breathwork
MEDITATION TRACKS
Welcome to the Meditation & Visualization Library inside The Garden - a space for you to pause, breathe, and reconnect with yourself. If you’ve ever felt like you’re not good at meditating - if you’ve tried before but couldn’t “turn off” your thoughts - you’re not alone. And here’s the truth: Meditation isn’t actually about stopping your thoughts! The purpose of meditation is to stop reacting to them. Think of your mind like the sky. Your thoughts? They’re just clouds passing by. Meditation teaches you to be the mountain, steady and unmoving, watching the clouds without chasing them, without attaching to them, without making them mean something about you. When we sit in stillness - even for just a few minutes a day - we are doing something profound. We are showing ourselves discipline, self-respect, and commitment to our own growth. We are tuning into our internal landscape.
1. Body Scan Meditation
2. Future Self Meditation
3. Heart Garden Meditation
4. Morning Gratitude
5. Evening Relaxation
6. Feel Good Midday Reset
7. Chakra Balancing Meditation
8. Self Appreciation Meditation
9. Feeling Overwhelmed Meditation
EFT / TAPPING TRACKS
Welcome to the EFT Tapping Library inside The Garden - a space where you can calm your nervous system, balance your emotions, and rewire subconscious beliefs with a simple, science-backed tool: Emotional Freedom Technique, or EFT. This modality is rooted in TCM and is based on the understanding that emotional distress is linked to energy disruptions in the body.
EFT combines gentle tapping on acupressure points with focused awareness and affirmations. This technique is scientifically shown to lower cortisol (your stress hormone), shift the brain’s response to emotional triggers, and rewire old subconscious patterns that may be keeping you stuck in cycles of stress, fear, or self-doubt. It’s like emotional first-aid.
1. EFT for releasing overwhelm
2. EFT for soothing anxiety
3. EFT for self acceptance
4. EFT for deep self love
5. EFT for calm confidence
6. EFT for loneliness
7. EFT for procrastination and perfectionism
8. EFT for depression
9. EFT for feeling stuck
10. EFT for grief
11. EFT for releasing weight
12. EFT for hormone health
13. EFT for stress and burnout
14. EFT for attracting abundance
15. EFT for feeling triggered
16. EFT for comparison and imposter syndrome
17. EFT for proving your worth
18. EFT for rewiring a victim mindset
19. EFT for planting new thoughts
JOURNAL PROMPTS & MUSIC TRACKS
Welcome to the Journal Prompt + Music Library inside The Garden - your space for sorting through the clutter of your mind, processing emotions, and making sense of your experiences. Journaling is a therapeutic process - one that allows us to take the tangled thoughts inside our minds and lay them out in front of us, making space for clarity, self-awareness, and personal growth. This section offers morning, evening, weekly, monthly and stream of consciousness style prompts as well as 3-5 minute music tracks so the practice feels more doable as a daily habit.
MBCT MINI REFRAME SESSIONS
Welcome to "Change Your Mind" - a collection of Mindfulness Based Cognitive Therapy Mini Sessions designed to help you reframe, reflect, and rewire your thinking. Every one of us moves through the full spectrum of human emotions (sometimes in one day!) - frustration, jealousy, boredom, fear, longing, resistance, joy, etc. These emotions aren’t wrong or bad. They’re internal weather patterns. They invite us to pause, reflect, and shift our perspective - so we can see things in a way that frees us rather than limits us. Emotions last around 90 seconds; the stories we tell about those emotions make all the difference in how we feel.
1. Forgiveness
2. Feeling triggered
3. Feeling disempowered
4. Embracing where you're at
5. Feeling jealous
6 Feeling apathetic
7. Feeling bored
8. Scared of change
9. Fearful of a diagnosis
10. Money Mindset
11. Addicted to productivity
12. Overthinking everything
13. When comparison hits
14. Feeling behind in life
15. Perfectionism
16. Validation and disappointing others
17. Freedom to be yourself
18. Your mind is a garden
BONUS: FREE COMMUNITY & A NEW TRACK MONTHLY
Growth is beautiful, but it was never meant to happen alone.
Alongside the audio library, you're welcome to join our private Garden group chat - a supportive community of like-minded women who are committed to feeling good, living intentionally, and tending to their wellbeing from the inside out. This is a space to ask questions, share wins, navigate challenges, exchange ideas, and connect with others who understand the journey. You'll also have the opportunity to submit requests for future tracks, meditations, breathwork practices, and resources you'd love to see added to The Garden. Additionally, you'll be the first to know about any upcoming "Garden Parties" that Marie hosts (fun, week long community challenges that will likely involve prizes!)
Think of it as a cozy corner of the internet where you can feel seen, supported, inspired, and reminded that you're not doing life alone! Just a group of garden gals, focusing on inner growth and healing so they can live their best lives.
Subscribe to my once-in-awhile love letter
Join the love letter list to be informed of upcoming retreats, workshops & events. I'll send you new podcast episodes and helpful, heartfelt notes every week or two.