Expanding Inward

Episodi

• Why I'm Ending The Morning Ritual Podcast 22.05.2026 15min

  After six years this is the final episode of The Morning Ritual. BUT I'm not going anywhere. At the start of June this show transforms into 'Expanding Inward' A deeper, wider, and a lot more honest about where I actually am in my own practice and inner life. If you've been here for any part of this journey, thank you. I'd love for you to help me shape Expanding Inward. Follow this link and tell me what you want to explore, who you want to hear from, ask me anything. X-----------------------------------Resources: Skymind- https://skymind.us/book/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.Advertising Inquiries: https://redcircle.com/brands
• A Cosmic Reset 𖣠 The Astrology of the Spring Equinox 17.03.2026 54min

  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 yearThe possible return of feminine values. Think community, nurturing, collaboration, and collective careWhy joy and creativity may be the most powerful forces we have right nowHow to navigate uncertainty while trusting your own intuitionWhy your job is not your identity & how to reconnect with your deeper purposeThe role of community and collective intention in shaping the futureA simple Spring Equinox ritual to help you set intentions for this new cycleYou can find Barrie's books here:Simple Spells for Love Simple Spells for Success You can connect with and learn more about Katrina here.----------------------------------------------------------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.Advertising Inquiries: https://redcircle.com/brands
• Meditation || Direction is More Important than Speed 13.02.2026 12min

  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.Advertising Inquiries: https://redcircle.com/brands
• How to Make Change in Your Life (Without Overwhelm) with Eric Zimmer 11.02.2026 49min

  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----------------------------------------------------------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. Advertising Inquiries: https://redcircle.com/brands
• Money, the Nervous System & the Stories We Inherit 07.01.2026 55min

  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. ---------------------------------------------------------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.-----------------------------------------TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!Advertising Inquiries: https://redcircle.com/brands
• The Intersection of Creativity and Healing with Desmond & Dempsey’s Molly Goddard 12.11.2025 43min

  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.------------------------------------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.-----------------------------------------TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!Advertising Inquiries: https://redcircle.com/brands
• Reconnect with Your Power & Show Up Fully for Life 04.11.2025 42min

  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. IIf you loved this episode, check out Before the Lights Podcast wherever you listen to podcasts, and consider leaving a review :) ------------------------------------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.-----------------------------------------TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!Advertising Inquiries: https://redcircle.com/brands
• Meditation || An Evening Ritual for Deeper Sleep 22.10.2025 22min

  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.---------------------------'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 CallPersonalized Morning Ritual to practice for the 28-daysThree Gatherings (75-mins each)1:1 Connection CallsDigital Ritual E-BookAccountability & ConnectionLearn more and apply here.------------------------------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.-----------------------------------------TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!Advertising Inquiries: https://redcircle.com/brands
• Understanding Rest, Relaxation, and Better Sleep with Laurent Roure 15.10.2025 53min

  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 relaxationThe stages of relaxation and how to move through themHow breath, awareness, and gentle movement support the nervous systemThe emotional and somatic roots of insomnia and burnoutUnderstanding circadian rhythms and how stress disrupts themPractical ways to set yourself up for better sleep—from the moment you wakeJoin Laurent at The Space in London on Saturday, October 25th for his One Day Restorative Retreat.Learn more about Laurent here. -----------------------------------------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.-----------------------------------------TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!Advertising Inquiries: https://redcircle.com/brands
• How to Shift Your Self-Talk for More Clarity & Joy with Jenny Conway 08.10.2025 49min

  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_wellnessGet your complimentary 'Self Limiting Belief Exercise' here. --------------------------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.Advertising Inquiries: https://redcircle.com/brands
• Why Meditation Sometimes Doesn’t Work (and What to Do Instead) 01.10.2025 28min

  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.Advertising Inquiries: https://redcircle.com/brands
• Rethinking Resilience with Dr. Lauretta Greer (Coaching Psychologist) 24.09.2025 47min

  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 therapyTwo definitions of resilience Lauretta uses with her clients — and why they matterHow to tell the difference between healthy stress and toxic stressThe “Fight, Flight, Freeze & Fawn” stress responses (and how to move through them)PERMA: Positive Psychology in real life — a simple framework for everyday resiliencePractical tools & reframing techniques for when you’re feeling overwhelmedWhen meditation and mindfulness can backfire and how to adjust your practiceHow Lauretta’s upcoming book The Grey Space explores the evolving space between therapy and coachingKey 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!  -------------------------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.Advertising Inquiries: https://redcircle.com/brands
• A Guided Practice for Steadiness & Ease 17.09.2025 19min

  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. ------------------------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.Advertising Inquiries: https://redcircle.com/brands
• Where Ancient Wisdom & Modern Science Meet with Therapist Coco Plank 10.09.2025 35min

  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 LimbsHow neuroscience supports the Buddhist practice of observing and fact-checking our thoughtsThe rituals and practices that keep us grounded and steady on the pathReclaiming forgotten wisdom traditions for modern lifeBalancing self-inquiry (through meditation, therapy, and reflection) with outward actionThe role of podcasting as both a practice and a pathway to deeper connectionHow nurturing creativity reminds us that every human is creativeHow to live more heart-centered and communicate in ways that foster real connectionUltimately, this episode is about remembering our shared longing: to connect more deeply- with ourselves, with each other, and with the world around us.----------------------------------------------------------------------------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.Advertising Inquiries: https://redcircle.com/brands
• Breathwork to Build Resilience and Unlock Your Potential with Will Twigden 03.09.2025 53min

  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 teacherWhy your breath mirrors your internal state (and how to change it)How modern stress shapes our breathing patternsWhat makes Facilitated Breath Repatterning different from other breathwork practicesPractical ways to use your breath to reduce stress, improve focus, and unlock potentialWhether 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 -------------------------------------------------------------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.Advertising Inquiries: https://redcircle.com/brands
• Why Intuition Matters More Than Ever with Nikki Leader 27.08.2025 46min

  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 giftsCommon myths about psychic readings (and what she truly hopes you take away from a session)The fascinating link between gut health and intuitionThe rise of spirituality in mainstream and corporate spacesSimple ways to begin strengthening and trusting your intuition in daily lifeThe what and why of a Soul Plan ReadingThis 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 -------------------------------------------------------------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.Advertising Inquiries: https://redcircle.com/brands
• Can Meditation Improve Your Relationships? 20.08.2025 29min

  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 connectionEnjoy this FREE loving kindness meditation.Resources:Feelings & Needs List (NVC Academy)The Morning Ritual SubstackRelationships are messy, imperfect, and transformative. This conversation is an invitation to meet them with presence, honesty, and compassion.--------------------------------------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).Advertising Inquiries: https://redcircle.com/brands
• The Real Work of Meditation & Self Inquiry with Ally Bogard 13.08.2025 1h

  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. -------------------------------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-------------------------------Join me on retreat August 28-31st in the English Countryside!Learn more here: https://www.thespacelondon.co.uk/retreatsLoving 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.Advertising Inquiries: https://redcircle.com/brands
• Welcome Back + My #1 Tip for Creating a Daily Practice that Actually Sticks 06.08.2025 21min

  Welcome to the new season of The Morning Ritual! In this episode we explore: What ritual means and why it mattersThe difference between the “Self” and the “self,” and why reconnecting with your capital-S Self is essentialHow my own journey with ritual began over a decade ago The daily practices that support me nowWhy it’s not about perfection, but presenceMy #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-------------------------------Join me on retreat August 28-31st in the English Countryside!Learn more here: https://www.thespacelondon.co.uk/retreatsLoving 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.-------------------------------Mentioned in this episode:Tracee Stanley on The Morning Ritual- https://podcasts.apple.com/us/podcast/the-morning-ritual/id1503994111?i=1000663165069The Luminous Self by Tracee Stanley- https://www.traceestanley.com/luminous-selfAdvertising Inquiries: https://redcircle.com/brands
• Season Finale: Savoring Stillness – A Meditation to Be with Yourself 07.05.2025 13min

  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.-------------------------------Join me on retreat August 28-31st in the English Countryside!Learn more here: https://www.thespacelondon.co.uk/retreatsLoving 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.Advertising Inquiries: https://redcircle.com/brands