Explorez tous les épisodes du podcast The Morning Ritual

Barrie is back! MY BFF Katrina and I sit with *our* astrologer to about the astrological shifts shaping this moment in time. As we approach the Spring Equinox, this is the beginning of a major new cycle. 

In today's episode, we explore what this shift might mean for the collective and how each of us can participate in shaping what comes next. This conversation weaves together astrology, spirituality, and personal empowerment, offering a hopeful perspective during a time that often feels chaotic.

We also explore: 

• Why the Spring Equinox is considered the true energetic beginning of the year
• The possible return of feminine values. Think community, nurturing, collaboration, and collective care
• Why joy and creativity may be the most powerful forces we have right now
• How to navigate uncertainty while trusting your own intuition
• Why your job is not your identity & how to reconnect with your deeper purpose
• The role of community and collective intention in shaping the future
• A simple Spring Equinox ritual to help you set intentions for this new cycle

You can find Barrie's books here:

Simple Spells for Love

Simple Spells for Success 

You can connect with and learn more about Katrina here.

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If this conversation resonated with you, subscribe to The Morning Ritual wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my The Morning Ritual on Substack.

A meditation practice to move from urgency to ease. Get comfortable and carve out 10 minutes to explore how to set an intention for ease without forcing yourself to relax.

Your shoulders know how to drop when you stop holding them up. Your jaw knows how to soften when you stop clenching it. Gravity is already doing its job. You’re just getting in the way.

This practice is just helping you step aside.

Learn more about this concept of direction here.

For more meditations visit my substack.

You can also find TMR on Instagram, TikTok, & Youtube.

Transformation doesn't happen in a single moment - it happens through the choices we make every day. Eric Zimmer, host of The One You Feed podcast and author of the new book ‘How a Little Becomes a Lot’, joins me for a conversation about what actually creates lasting change.

Eric shares his recovery journey from addiction and how acceptance became the foundation for real transformation. Not because he approved of where he was, but because he stopped fighting reality long enough to respond to it clearly.

This conversation is for anyone who's tried to change and felt stuck, who's wondering where to focus when everything feels urgent, or who's loving someone who won't change. We explore the difference between your circle of concern and circle of influence, how to work with resistance instead of eliminating it, and why starting matters more than feeling ready.

Pre-order How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life

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If this conversation resonated with you, subscribe to The Morning Ritual wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my The Morning Ritual on Substack.

Today we take a grounded look at where our money stories come from, why success can still feel unsafe, and how to redefine financial wellbeing from the inside out.

Money is not just about numbers. It lives in the body, the nervous system, and the stories we absorbed long before we had language for them.

I’m joined by Maud Eeckman, founder of Homy, for an honest, embodied conversation about money mindset, financial wellbeing, and the beliefs we inherit around worth, safety, and success. We explore how money can look “secure” on paper while the body is still in survival mode, how burnout is often misread as failure, and why slowing down can actually create more clarity, trust, and abundance.

This is an invitation to meet your own money stories with curiosity — and to begin relating to money from a place of regulation, enoughness, and self-trust.

Join Maud in London for her upcoming workshop, The Art of Receiving | Money, Worth + Wealth, on February 8th at The Space. 

Learn more and connect with Maud here.

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For (free!) meditations visit my substack.

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

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TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!

Today, we’re exploring creativity and how it intertwines with healing.

I’m joined by Molly Goddard, the co-founder and Creative Director of the luxury pyjama and sleepwear brand, Desmond & Dempsey.

Together, we unpack what it means to bring imagination into form, to balance intuition with structure, and to stay connected to your creative spirit amidst the realities of running a business. We also explore how the creative process itself can be a path to self-discovery and healing.

This conversation is a gentle reminder that creativity lives within all of us — and when we nurture it, we reconnect with our most authentic selves.

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For (free!) meditations visit my substack.

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

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TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!

In today’s episode, I sit down with the founders of Before the Lights, a London-based gym that specializes in preparing people for high-performance creative work, from TV and film to live performance — and life itself. We explore how meditation can help you reconnect with your inner energy and show up fully in your life.

What You’ll Learn in This Episode:

• How meditation helps reclaim your energy and presence.
• The concept of the Capital S Self — connecting with your true essence.
• The benefits of yoga nidra, breathwork, and sound healing.
• How daily meditation can translate to better focus, calm, and creativity in your everyday life. I

If you loved this episode, check out Before the Lights Podcast wherever you listen to podcasts, and consider leaving a review :) 

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For (free!) meditations visit my substack.

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

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TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!

This guided Yoga Nidra practice invites you to unwind, release tension, and prepare the mind and body for deep, restorative rest. Whether you’re easing into sleep or craving a moment of calm before bed, this meditation will help you soften into stillness and reclaim your natural rhythm of rest.

You can also enjoy this practice in the afternoon, a dreamy way to reset during that mid-day lull. Think of it as a guided nap: a moment to consciously rest, recharge, and return to your day with renewed clarity and ease.

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'Reclaiming You' begins on November 5th. Learn more here.

I’m inviting 10 women to join me for the very first round of ‘Reclaiming You’', a 28-day virtual journey designed to help you reclaim your energy, reconnect with yourself, and return to a steady rhythm of daily practice. What you get:

• 1:1 Intention-Setting Call
• Personalized Morning Ritual to practice for the 28-days
• Three Gatherings (75-mins each)
• 1:1 Connection Calls
• Digital Ritual E-Book
• Accountability & Connection

Learn more and apply here.

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For (free!) meditations visit my substack.

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

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TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!

Lilly sits down with Laurent Roure to explore what it truly means to rest. 

Together they unpack the difference between rest and relaxation, the stages of relaxation, and how breath, awareness, and gentle somatic movement support the nervous system. They also discuss insomnia, anxiety, and burnout—examining the emotional and physical roots of sleeplessness and how to restore healthy circadian rhythms.

If you’re craving deeper rest or better sleep, this conversation offers science-informed guidance to help you unwind and reconnect.

In this episode, we explore: 

• What does ‘grounding’ even mean?
• The difference between rest and relaxation
• The stages of relaxation and how to move through them
• How breath, awareness, and gentle movement support the nervous system
• The emotional and somatic roots of insomnia and burnout
• Understanding circadian rhythms and how stress disrupts them
• Practical ways to set yourself up for better sleep—from the moment you wake

Join Laurent at The Space in London on Saturday, October 25th for his One Day Restorative Retreat.

Learn more about Laurent here.

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For (free!) meditations visit my substack.

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

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TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!

Your self-talk is the foundation of how you show up for your life and your beliefs shape your reality. In today’s episode, I sit down with mindset coach and business mentor Jenny Conway to explore how we can shift our inner dialogue to live more in alignment with our values and desires.

Jenny, founder of Evamoso, helps women wake up to their lives before a wake-up call. Together, we explore the power of self-talk and how the words we use with ourselves shape our confidence, energy, and clarity. Jenny shares simple, practical ways to begin shifting from criticism to compassion.

She also offers tactical coaching tools you can start using today. from grounding practices to subtle mindset shifts that bring more ease and purpose into your life. Whether you’re feeling stuck, overwhelmed by the daily grind, or simply ready for a reset, this episode will help you pause, reconnect, and speak to yourself with more clarity.

Learn more about Jenny here: www.evamoso.com  and connect with here at @evamoso_wellness

Get your complimentary 'Self Limiting Belief Exercise' here.

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For (free!) meditations visit my substack.

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

In this episode, we’re diving into a topic that rarely gets talked about: the moments when meditation doesn’t actually help (and may even make things worse). I share my own experience of forcing meditation when my nervous system was in overdrive, and why stillness felt more like frustration than support. Together we’ll explore why meditation isn’t a one-size-fits-all tool, the role of the nervous system in making stillness possible, and how yoga postures, breathwork, and movement were originally designed to prepare the body for meditation. You’ll also learn practical alternatives to sitting practice to meet yourself where you are.

Whether you’re a beginner or a long-time practitioner, this conversation reframes meditation as a practice of compassion, not pressure, and reminds us that true presence begins with grounding in the body.

For (free!) meditations visit my substack.

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

In this episode, Lilly sits down with Dr. Lauretta Greer, a trauma-informed Coaching Psychologist who specialises in personal development, transitions, and stress management. With a passion for stress prevention and resilience, Lauretta’s mission is to help people enhance their skills, improve mental and physical health, and take charge of their lives.

What you gain from this conversation:

• What a Coaching Psychologist actually does and how it differs from traditional coaching or therapy
• Two definitions of resilience Lauretta uses with her clients — and why they matter
• How to tell the difference between healthy stress and toxic stress
• The “Fight, Flight, Freeze & Fawn” stress responses (and how to move through them)
• PERMA: Positive Psychology in real life — a simple framework for everyday resilience
• Practical tools & reframing techniques for when you’re feeling overwhelmed
• When meditation and mindfulness can backfire and how to adjust your practice
• How Lauretta’s upcoming book The Grey Space explores the evolving space between therapy and coaching

Key Takeaways:

• Resilience isn’t just “bouncing back” — it’s learning to adapt, grow and integrate life’s challenges.
• Stress can be helpful or harmful; knowing the difference is the first step.
• Mindfulness works best when it leaves the cushion and enters everyday life.
• Coaches and mental-health professionals need support in the “grey space” between therapy and coaching.

Resources & Links: 

Dr. Lauretta Greer’s Website- https://drlaurettagreer.com/ 

Her upcoming book 'The Grey Space' is available for pre-order!  

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For (free!) meditations visit my substack.

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

Today’s practice is all about stillness. We find stillness in the body in an attempt to find more stillness in the mind. This is a meditation technique known as Kaya Sthairyam, ‘kaya' meaning body and 'sthairyam' meaning stillness.

While the mind will never be completely still, it can become more settled, more spacious, and less reactive. When the body is restless, the mind often mirrors that and when the body becomes steady, it’s like a signal to the mind to slow down.

Through this practice we release unnecessary muscular effort and allow the body to become grounded and unmoving. This stillness is not forced, it’s an allowing, a surrender, an undoing.

For more (free!) meditations visit my substack.

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Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

I'm joined by friend and fellow podcaster, Courtney Plank, also known as Coco. Coco is the founder of Coco Plank Therapy, where she draws on Buddhist Psychology and Mindfulness-Based Stress Reduction to help clients break free from unhelpful patterns and create lives filled with purpose and connection.Through the lens of Buddhism and Yoga Philosophy, we reflect on how these traditions offer timeless ways of reconnecting to ourselves, our communities, and our true nature.

Some of the themes we cover include:

• The parallels between Buddhism’s Four Noble Truths & Eightfold Path and Yoga’s Eight Limbs
• How neuroscience supports the Buddhist practice of observing and fact-checking our thoughts
• The rituals and practices that keep us grounded and steady on the path
• Reclaiming forgotten wisdom traditions for modern life
• Balancing self-inquiry (through meditation, therapy, and reflection) with outward action
• The role of podcasting as both a practice and a pathway to deeper connection
• How nurturing creativity reminds us that every human is creative
• How to live more heart-centered and communicate in ways that foster real connection

Ultimately, this episode is about remembering our shared longing: to connect more deeply- with ourselves, with each other, and with the world around us.

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Loving the podcast? Leaving a rating or review helps more than you know, it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

Have you ever noticed how your breath changes when you’re stressed, anxious, or rushing through life? The way you breathe directly shapes the way you live. In this episode, I sit down with breathwork facilitator Will Twigden to explore how repatterning your breath can restore calm, release long-held tension, and open the door to a more authentic, purposeful way of living.

Will spent a decade in the corporate world. He was always on, chasing results, yet feeling anxious and disconnected. Today, he helps high achievers build resilience and clarity through Facilitated Breath Repatterning (FBR), a powerful somatic method rooted in breath mechanics, stress physiology, and nervous system healing.

We discuss:

• Will’s journey from corporate burnout to becoming a breathwork teacher
• Why your breath mirrors your internal state (and how to change it)
• How modern stress shapes our breathing patterns
• What makes Facilitated Breath Repatterning different from other breathwork practices
• Practical ways to use your breath to reduce stress, improve focus, and unlock potential

Whether you’re curious about breathwork, navigating stress, or seeking tools for personal transformation, this conversation will inspire you to see your breath in a whole new way.

Connect with Will and learn more at https://www.willtwigden.com/

Subscribe to The Morning Ritual on Substack for our free guided practices

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Loving the podcast? Leaving a rating or review helps more than you know, it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

In this episode, Lilly sits down with psychic medium and healer Nikki Leader to talk about the power of intuition in our modern world. Nikki opens up about her personal journey through grief and awakening, how her psychic senses first came alive, and why she believes intuition is the superpower we all need, especially in an age of AI and information overload.

Together, we explore:

• How and when Nikki first discovered her psychic gifts
• Common myths about psychic readings (and what she truly hopes you take away from a session)
• The fascinating link between gut health and intuition
• The rise of spirituality in mainstream and corporate spaces
• Simple ways to begin strengthening and trusting your intuition in daily life
• The what and why of a Soul Plan Reading

This conversation is both grounding and expansive. It's an invitation to reconnect with your inner wisdom and see intuition as a guiding force in everyday life.

You can learn more about Nikki here. 

Nikki is coming to London! There are two opportunities to work with her:

August 29th- One-on-one tarot readings 

September 13th- The Intuitive Life Workshop 

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Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

Today’s episode explores how mindfulness and authentic communication can improve our relationships. This applies to ALL relationships, from partners, friends, family, to (most importantly) ourselves.

Key takeaways: 

• How mindfulness creates space to respond rather than react.
• Why authenticity in relationships starts with self-awareness.
• A simple framework for expressing needs with compassion.
• Five practical tools to deepen connection

Enjoy this FREE loving kindness meditation.

Resources:

• Feelings & Needs List (NVC Academy)
• The Morning Ritual Substack

Relationships are messy, imperfect, and transformative. This conversation is an invitation to meet them with presence, honesty, and compassion.

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Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

The Morning Ritual is produced by The Space (London).

Ally Bogard reminds us that meditation isn’t about chasing calm. It’s about meeting yourself exactly where you are. Sometimes that’s relaxed, and sometimes it’s deeply uncomfortable. In facing what arises, we come closer to our truth.

Ally shares insights from her book, The Quiet Teachers: Becoming a Student of Your Life, along with self-reflection tools designed to help you reconnect with who you truly are. Ally offers a refreshing and honest perspective on meditation, reminding us that the practice is not pleasure-seeking—it’s a powerful form of self-inquiry that can be deeply transformative.

Learn more about Ally here.

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Here for the meditations? They now live on my Substack, still completely free. You can think of The Morning Ritual Substack as your hub for daily practice. From guided meditations to audio/video practices and journal prompts to live gatherings. 

The Morning Ritual Substack- https://themorningritual.substack.com

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Join me on retreat August 28-31st in the English Countryside!

Learn more here: https://www.thespacelondon.co.uk/retreats

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

Welcome to the new season of The Morning Ritual! In this episode we explore: 

• What ritual means and why it matters
• The difference between the “Self” and the “self,” and why reconnecting with your capital-S Self is essential
• How my own journey with ritual began over a decade ago 
• The daily practices that support me now
• Why it’s not about perfection, but presence
• My #1 tip for building a ritual that stick 

Here for the meditations? They now live on my Substack, still completely free. You can think of The Morning Ritual Substack as your hub for daily practice. From guided meditations to audio/video practices and journal prompts to live gatherings. 

The Morning Ritual Substack- https://themorningritual.substack.com

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Join me on retreat August 28-31st in the English Countryside!

Learn more here: https://www.thespacelondon.co.uk/retreats

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

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Mentioned in this episode:

Tracee Stanley on The Morning Ritual- https://podcasts.apple.com/us/podcast/the-morning-ritual/id1503994111?i=1000663165069

The Luminous Self by Tracee Stanley- https://www.traceestanley.com/luminous-self

In this season finale, I take a few minutes to check in and share some exciting updates: I’m getting married next month (!), taking a short break from the podcast to fully savor the wedding and honeymoon, and lining up some truly special interviews for the next season, launching in August.

Before I step away, I wanted to leave you with one final meditation—a gentle and simple practice to help you slow down and reconnect with yourself.

This meditation is about stripping back the noise and remembering the essence of practice: being with yourself. No pressure to fix, improve, or do anything “right.” Just breath, stillness, and presence.

As always, thank you for being part of this community. Feel free to revisit past episodes in the meantime, and keep your morning ritual alive.

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Join me on retreat August 28-31st in the English Countryside!

Learn more here: https://www.thespacelondon.co.uk/retreats

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

Feeling out of balance? Recalibrate and align with what's important in today’s practice. This is more of a reflective exercise than anything else. Get comfortable, clear distractions and enjoy.

As a thank-you for being part of our community, enjoy a free class at The Space, our yoga and sound healing studio in London. Use code TMRSPACE when booking and come say hi! https://www.thespacelondon.co.uk/

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

You can also find TMR on Instagram, TikTok, & Youtube.

What is shadow work, and how does it shape our relationship with pleasure? What might our judgments reveal about our own inner landscape? And how can we transform shame into personal power?

This is one of the rawest/spiciest conversations we’ve had on The Morning Ritual. Charlene and I sit down with the incredible Ashka Zasada, whose work is all about embodiment, pleasure, and play—helping others awaken to their own aliveness in the everyday.

Connect with Ashka: https://ashkazasada.com/ & @ashka.zasada

A Gift for TMR Listeners

As a thank-you for being part of our community, enjoy a free class at The Space, our yoga and sound healing studio in London. Use code TMRSPACE when booking and come say hi! https://www.thespacelondon.co.uk/

Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.

In this episode, we explore the practice of Metta meditation—sending loving-kindness to ourselves, loved ones, and even those we find difficult. Inspired by my recent conversation with astrologer Barrie Dolnick, this practice helps shift frustration and resentment into compassion and ease. #blessingsandpeace 

Want to learn more about the Spring Equinox and what to expect astrologically this March? Listen to the previous episode with Barrie Dolnick here: https://www.themorningritualpodcast.com/ 

Enjoying TMR? Be sure to leave a rating and/or review! It makes our day.

March 20th marks the first day of spring—the Spring Equinox—often referred to as Mother Nature’s New Year. Katrina and I sit down with our astrologer, Barrie Dolnick, to explore how we can align with this powerful transition. In this episode, we discuss:

• What to expect as we move out of Mars retrograde and into the Spring Equinox
• How to embrace eclipse season (and the uncomfortable parts of ourselves) 
• Using astrology as a tool for empowerment and conscious living
• The major planetary shifts initiating in March
• Rituals to align with the Spring Equinox 

Connect with Barrie at www.barriedolnick.com

Check out Barrie's book, including the Simple Spells series, here.

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Enjoying TMR? Be sure to leave a rating and/or review! It makes our day.

In this guided meditation, Maureen Walsh invites you to connect with your own energy, offering a practice to cleanse, recharge, and unlock on a subtle, energetic level. Through gentle guidance, you’ll explore ways to nurture and protect your energetic field, leaving you feeling lighter, clearer, and more aligned.

Learn more about Maureen and her work: lookformeinthestars.com/group-container

Listen to my latest conversation with Maureen, 'Understanding Intuition and Energy Work' here: https://open.spotify.com/episode/3TMKOWyHZ8IvJSjyCp2fM6?si=9195f79735b04775

Enjoy The Morning Ritual? If this episode resonated with you, please consider leaving a rating or review—it helps others discover the show! You can also share it with a friend who could use a moment of stillness and renewal. Your support means the world.

In this episode of The Morning Ritual, I sit down with my energy healer Maureen Walsh- a multifaceted international artist, guide, and teacher who has dedicated the past two decades to immersing herself in the realms of yoga, meditation, art and mysticism. For the last ten years, she has been professionally practicing and refining her skills in the healing arts. Her expertise spans a wide range of modalities, including visionary and biodynamic craniosacral therapy, as well as several trauma-informed energetic healing techniques.

We talk about: 

• Her personal journey
• My experience of working with Maureen for 40 days straight
• Ancestral healing & inner child work 
• The importance of grounding + a quick practice to ground down

Join Maureen’s upcoming 40-day Expansion Portal starting March 4th, 2025. Learn more:

https://lookformeinthestars.com/group-container 

Connect with Maureen: 

Website- https://lookformeinthestars.com/ 

Instagram - @moewalsh11 

New Season! This is episode 1 of The Morning Ritual's 11th season and we're celebrating nature’s new year and the New Moon in Aquarius!

In this episode, I explore how to make the most of this new chapter and realign with your deepest desires. Plus, in part two, I guide you through a meditation to ground you into this fresh cycle and open your mind to new possibilities.

Get 45% off Magic Mind at www.magicmind.co/tmrpodjan

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

Meditate on the winter solstice and learn how to set intentions for 2025 in today’s episode. What to expect:

• Reflection prompts to release what no longer serves you.
• Guided visualization to set intentions for the year ahead.
• Embrace the stillness of the longest night of the year to pause, reflect, and realign.

The solstice reminds us that even in the darkest moments, the light is always waiting to return.

Download the FREE Winter Solstice PDF here. 

If you enjoyed this meditation, please rate and review to help others discover the podcast.

Want to connect? You can find me at lillybalch.com and @lillybalch on insta 

Wishing you a season of rest and renewal xx

In today's episode Lilly and her co-host Katrina sit down with astrologer, tarot card reader, and author Barrie Dolnick. Known for her bestselling Simple Spells books, Barrie shares her journey from a high-paced marketing career in NYC to a life dedicated to guiding others through astrology and tarot. They cover:

• Barrie's shift from corporate life to astrology and writing.
• Understanding your Saturn Return and how to navigate this transformative period.
• The importance of moving out of the head and into the heart for deeper alignment.
• Practical insights on harnessing the energy of the upcoming Winter Solstice.
• Barrie’s predictions for 2025 and what the stars have in store for us.
• Can astrology tell you when you'll fall in love? (Plus rituals to attract love)

Barrie will be returning to the show this Spring! Do you have any questions for her? Ask them here.

Check out Barrie's book, including the Simple Spells series, here.

Connect with Barrie at www.barriedolnick.com

Download Barrie's free Winter Solstice Ritual here.

Enjoying TMR? Be sure to leave a rating and/or review! It makes our day.

Lilly records with her mentor and longtime teacher, Dana Slamp, at her studio in London. Dana Slamp is the founder of NYC's premier Yoga Therapy School, Prema Yoga Institute. Lilly and Dana discuss the what, why, and how of yoga therapy. Towards the end of their conversation, Dana demonstrates what ‘motivational interviewing’ is and coaches Lilly in real time.

Dana and Lilly cover the following topics:

1:50 - What is ‘Yoga Therapy’?

3:35 - Why would someone work with a yoga therapist?

5:15 - Cartesian thought and why the mind and body may be ‘disconnected’

8:00 - Lilly and Dana share what makes them feel whole

11:30 - “The difference between longing and belonging is being.” - DS

13:20 - A turning point in Dana’s life

19:30 - Dana and Lilly practice ‘Motivational Interviewing’

You can learn more and connect with Dana at www.danaslamp.com

Enjoying The Morning Ritual? It would mean the world if you left a rating and/or review.

Connect with Lilly at www.lillybalch.com

This episode was inspired by the widely known study ‘A Wandering Mind is an Unhappy Mind’ (check out the study below). Let’s slow down, focus the mind, and connect back to the present moment. 

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

A Wandering Mind is an Unhappy Mind- https://pubmed.ncbi.nlm.nih.gov/21071660/

*This episode was first aired in May 2023.

East Forest is a pioneering figure in the psychedelic music space, known for his innovative approach to combining music and sound with personal transformation. In today's conversation, East Forest shares how he got into the world of psychedelics, what it’s like hosting mushroom ceremonies and the power of combining sound and psychedelics in ceremony. 

1:28 How East Forest starts his day 

2:00 The origin of the name ‘East Forest’

6:05 How East Forest's path led him to craft music specifically for psychedelic experiences

11:05 The integration process after a psilocybin ceremony

16:00 Working with Jon Hopkins and Ram Dass, the story behind "Sit Around the Fire" and how it came to be

26:00 The power of intentional listening 

28:45 The felt experience that psychedelics can provide

“Enlightenment comes in the next breath, it’s not actually hidden. It’s just the now and everything is fine right now. The nothingness is the gift”. - East Forest 

Learn more- https://eastforest.org/ 

Join Lilly Balch for a guided meditation designed to help you tap into your inner confidence and radiance. Through breathwork, visualization, and mindfulness, this practice will empower you to release fear, doubt, and insecurities, revealing the confident, radiant self that already resides within. This meditation will guide you in aligning with your true essence, helping you step into your day with grounded strength and authentic presence.

Connect with Lilly at www.lillybalch.com and on instagram @lillybalch.

Enjoying TMR? Rate, review or share with a friend!

I’m super excited to share today’s conversation with the incredible Terri Cole! Terri is a licensed psychotherapist and an expert in personal empowerment. With over two decades of experience, she has worked with a wide range of clients, from international pop stars to Fortune 500 CEOs, helping them break free from self-limiting behaviors and reclaim their personal power.

In this episode, Terri and I dive into some truly transformative topics, including:

• 1:30 – The what, why, and how of healthy boundaries
• 9:00 – What is high-functioning codependency?
• 16:45 – The key symptoms of high-functioning codependency
• 28:45 – Why perfectionism is the thief of joy
• 32:55 – Why it’s so hard to embrace failure and let life get messy

Terri also shares insights from her upcoming book, Too Much: A Guide to Breaking the Cycle of High-Functioning Codependency, which you can pre-order here.

I loved this conversation, and I’m sure you will too!

A gift from Terri- Take the HFC quiz here and connect with Terri at www.terricole.com

What are you carrying? What can you release? In today's practice you're invited to use the breath to release the past and let go of judgment.

Enjoying TMR? Rate, review and/or share with a friend.

Want to connect? Reach out on www.lillybalch.com

I loved having Barron back on the show. In today’s episode, we discuss:

• How meditation helped Barron navigate NYC’s hedonistic lifestyle
• His return to his hometown in Australia and his documentary 'Be Here Nowra'
• Vedic Meditation and the Maharishi Effect
• The concept of blending work with play
• How meditation can help you achieve more by doing less

This episode is filled with wisdom on slowing down, simplifying, and trusting the process of life. Plus, you’ll walk away with tangible tips to apply in your own journey.

Enjoy The Morning Ritual? Be sure to rate, review, or (even better) share this episode with a friend!

Connect with Barron: www.barronhanson.com

Happy Fall! In today's episode we honor the Autumn Equinox, a moment of balance between day and night, light and dark, growth and decay. It invites us to honor this equilibrium within ourselves, to reflect on what has grown in our lives, and to release what no longer serves us. Get comfy and listen in.

Download the Fall Worksheet here - www.lillybalch.com/fallrituals

Enjoying the podcast? It would mean the world to me if you shared, rated and/or reviewing.

Enjoy this heart-centered meditation designed to help you acknowledge and care for whatever emotions arise with kindness and awareness. With the upcoming Full Moon in Pisces amplifying sensitivity and intuition, this is a powerful time for reflection and emotional release. Listen in to reconnect with your breath, identify your emotions, and offer yourself loving-kindness as you navigate the flow of your feelings.

Connect with Lilly at www.lillybalch.com and on instagram @lillybalch.

Enjoying TMR? Rate, review or share with a friend!

In this episode, I’m joined by Ray Duhaney, founder of Ve Kitchen—a highly acclaimed vegan restaurant in London—and an extraordinary yoga teacher.

Ray shares his deeply personal journey, revealing the physical and emotional challenges he’s faced, including a debilitating hip injury that led him to discover yoga. Through his practice, Ray not only rehabilitated his body but also uncovered how unresolved trauma had taken root in his hips and core. Yoga became the key to processing these emotions, quieting the ego, and embracing inner stillness. In our conversation, we also explore:

• The connection between attachment and suffering
• How trauma and emotions can become stored in the body
• The eight limbs of yoga, focusing on Ahimsa (non-harming) and Brahmacharya (moderation), and how these principles have shaped Ray's journey toward self-awareness and personal growth

Connect with Ray here: https://www.i-guru.yoga/yoga/

Let’s go on a walk together. And not just any old walk...a mindful walk. A walking meditation is a fantastic way to connect the body and mind while you’re on the go. Whether you hate sitting still to meditate or you simply don’t have the time to sit still this is a great alternative that still cultivates present moment awareness.

Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at www.lillybalch.com 

Kelsey Aida shares her journey from overcoming depression to becoming a leading voice in the world of manifestation. Kelsey reveals practical strategies to help you manifest your heart's desires and uncover the underlying blocks that might be holding you back. Discover how to align with your true desires, navigate through resistance, and step into your personal power to create the life you’ve always dreamed of. 

Connect with Kelsey at www.kelseyaida.com

Download the free Money Meditation: https://www.kelseyaida.com/mmfreebie 

30% off The 1111 Club Etsy Journals using code "pod 30"! https://the1111club.etsy.com?coupon=POD30

Join Lilly for a 10-minute meditation designed to protect and preserve your energy. You know how to care for your body and mind, now it’s time to care for your energy. By the end of this practice, you'll feel grounded, secure, and ready to carry this protective energy with you throughout your day.

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Connect with Lilly at www.lillybalch.com

Enjoying TMR? Be sure to rate, review, and subscribe.

Join our Substack community for more-https://themorningritual.substack.com/

I’m joined by my friends Charlene Huskinson and Shruti Srivastava for a more casual episode, a blend of personal stories and practical advice. We talk about how we met, why we love retreats, and the ways in which we find rest and stillness in the busyness of life. 

Highlights: 

{1:15} How Charlene and I met and created The Space, our studio in London 

{6:45} Shruti’s first experience on a yoga retreat and how it lead to her retreat career

{10:00} The relationship between slowing down and digesting life

{12:45} How Charlene found sound healing and the power of sound

{15:50} How to use your voice to move energy and heal 

{22:50} How Shruti found clarity and strength using mantra 

{27:00} Shruti’s silent retreat experience 

{35:30} The relationship between rest and creativity 

London based? Come take class with us at The Space.

Get a free class on us using code THEMORNINGRITUAL. Check out the schedule and book here: https://www.thespacelondon.co.uk/bookclass 

Retreat in the South of France:

Join Shruti & Charlene in the south of France this September (Sept 15-21st) for daily yoga practice, outstanding beauty and nature, beautiful healing sounds, delicious flavourful seasonal menus, aromatherapy oils and holistic healing massage therapy. Learn more about the retreat here: https://www.thespacelondon.co.uk/retreats 

Book a retreat discovery call here: https://calendly.com/hello-l4o/retreat

***The Morning Ritual listeners get £100 off the retreat with code TMR

In today’s episode, we delve into the two pillars of mindfulness: seeing clearly and choosing wisely. These pillars guide us in understanding the essence of meditation and its application in our daily lives. At its core, mindfulness is about arriving in the present moment and observing it exactly as it is, allowing us to align our actions with our true selves and intentions.

Enjoying TMR? Be sure to rate, review, and subscribe.

Join our Substack community for more- https://themorningritual.substack.com/

Enjoy this soul-nourishing conversation with Tracee Stanley, author of the bestselling books “Radiant Rest: Yoga Nidra for Deep Relaxation and Awakened Clarity” and “The Luminous Self: Sacred Yogic Practices & Rituals to Remember”. In today’s episode Tracee and I discuss:

• What is true Self (capital S) 
• Reclaiming your personal power 
• The ritual of mind mapping 
• Ancestral work 
• How forgiveness is one of the most potent tool for healing 
• Plus what Tracee is currently learning 

You can learn more about Tracee and her work here: https://www.traceestanley.com/ 

Enjoying TMR? Be sure to rate, review, and subscribe.

Join our Substack community for more- https://themorningritual.substack.com/

The Morning Ritual is BACK! In today’s episode, I share what I’ve been up to for the past 6 months, the three big lessons I've learned since taking a break from the show, and what to expect from the season ahead.

I'm super excited to announce that I’ve opened a yoga and sound healing studio in London called The Space! Are you based in London or have friends in England? Check us out and spread the love at www.thespacelondon.co.uk.

Enjoying TMR? Be sure to rate, review, and subscribe.

Join our Substack community for more- https://themorningritual.substack.com/

In today’s episode Dana Slamp talks about divinity and what it means to have a non-transactional relationship to the divine. Dana shares her recent experience of the divine mother and how that has changed her mindset completely. 

Write in your questions for us to address in part 2 to lillybalch@gmail.com 

Meanwhile, you can find Dana at danaslamp.com and learn more about Prema Yoga Institute here. 

RESOURCES: 

Splitting - Here is an article with additional information on splitting.

Bhakti Yoga - For more information on Bhakti Yoga, here is an article. 

PYI Discounts for The Morning Ritual Listeners

Enjoy $60US off* PYI's 25-hour Sound Yoga Therapy Training this Spring with the coupon, "MORNING60"

Use the coupon, "MORNING200" - and TMR listeners can also take advantage of:

• $200 off* PYI's Ayurvedic Yoga Therapy Training in May
• $200 off* PYI's Yoga in Healthcare Training in October 
• $200 off* PYI's Yoga Therapeutics Essentials in February
• Yoga Teachers may also earn their RYT500 with PYI. Apply the "MORNING200" coupon and receive $200 off* our already-discounted 300 hour Online Yoga Teacher Certification with Yoga Alliance.

*May not be combined with other offers. For new students only

In today's practice we invite our WHOLE self into this moment, caring for all the layers of our being. This meditation will leave you feeling grounded, relaxed and supported.

Thank you for listening to The Morning Ritual. If you haven't already be sure to hit the subscribe button for more. Enjoying the podcast? Leave a review below!

Join our Substack community for more.

You can also find TMR on Instagram, TikTok, & Youtube.

Kara Ladd is an award-winning multimedia entrepreneur & journalist known for her catalytic storytelling, purpose-driven thought leadership and boutique consultancy. In today's conversation, Kara and I talk about breaking the binary between spirituality and business, the daily rituals that help us prevent burnout and how to live with more alignment and intention.

Learn more about Kara here.

Join our Substack community for more.

You can also find TMR on Instagram, TikTok, & Youtube.

Today’s episode is a guided meditation exploring what it means to live with an open heart. How can we release the weight and pressure of life and feel into an expansive, free, warm and open heart?

You can find the journal prompts that go with today's practice here.

Join our February Gathering:

The Morning Ritual's February Gathering will be held on Wednesday, February 28th at 12pm EST. Grab your ticket here. TMR's monthly gathering is FREE for our paid subscribers on Substack. Join our Substack community for free access.

You can also find TMR on Instagram, TikTok, & Youtube.

Dr. Chiti Parikh, co-founder of the Integrative Health and Wellbeing at NewYork-Presbyterian in collaboration with Weill Cornell, has dedicated her life to combining the best of eastern and western medicine. In today’s episode we dive into the power that our mind has over our physical wellbeing, the seven ancient health secrets, mindful eating, and the future of holistic health in a western healthcare system.

Learn more about Dr. Chiti Parikh here.

*ANNOUNCEMENT: The Morning Ritual's February Gathering will be held on Wednesday, February 28th at 12pm EST. Grab your ticket here. TMR's monthly gathering is FREE for our paid subscribers on Substack. Join our Substack community for free access.

You can also find TMR on Instagram, TikTok, & Youtube.