Expanding Inward

In this episode I sit down with Tracee Stanley to talk about the what, why and how of rituals. We explore how rituals help unearth our most sacred selves and connect us to a sense of wholeness and belonging. This episode is great for those who are looking for a way to bring the sacred back into their busy lives. In this episode we talk about: True nature as something we uncover rather than build,...

Capacity is how much you can stay with (feeling, sensation, life) without getting overwhelmed or shutting down. In today's episode we cover what capacity is, how we can widen it and why it may be small. You might find this useful if: You tend to flood easily or go numb and flat when things get hard You brace against the good stuff too like joy, love, being seen You're in a caregiving role,...

If you're a nature lover, this one's for you. I'm joined by Wendy and John Steward, the co-founders of Wild Tomorrow, a nonprofit that protects and restores wildlife habitat for threatened species while building a more hopeful future for nature and people.  After successful corporate careers (John as a creative director at leading New York advertising agencies, Wendy as a Director of F...

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...

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, spirit...

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 asi...

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 be...

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...

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. W...

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 a...

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...

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 rhyt...

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 po...

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...

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...

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 mirro...

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 t...

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 th...

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 Nik...

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...

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 yo...

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...

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...

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.thespacelo...

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...