Expanding Inward

For centuries, rituals have been used to bring order and clarity to daily activity. The Morning Ritual is a meditation podcast intended to do just that.  Each episode includes a centering meditation to bring more ease, balance, and joy into your mornings, and ultimately into your lives. Please note, you don’t have to be a morning person or a meditator! This podcast is for all. Let's connect! I...

COVID-19 reminds us of how interconnected us human beings really are. However, self-isolation can make us feel more disconnected than ever. As alone and cut-off as we may feel, the reality of our existence is that we’re all connected. As we enter the weekend how may you find a deeper connection with yourself and others? Advertising Inquiries: https://redcircle.com/brands

In today's episode, we carve out a few minutes to be present in stillness. I find that stillness brings perspective. As we settle back into the moment it allows us to remember what’s truly important and to essentially zoom out. I invite you to take a moment to zoom out, so to speak, and find a fresh perspective.     " True intelligence operates silently. Stillness is where creativity and s...

This meditation is designed to quiet the racing mind. I advise lying down for this meditation so grab a pillow, get yourself comfortable and, most importantly, enjoy.  Advertising Inquiries: https://redcircle.com/brands

Nadi Shodhana, or “alternate nostril breathing,” is a simple yet effective breathing technique to both calm and focus the mind. Nadi meaning channel and Shodhana cleansing, this breath is designed to re-center you and clear the mind. I hope you enjoy!   1:05 https://www.ncbi.nlm.nih.gov/pubmed/18700626 Advertising Inquiries: https://redcircle.com/brands

Focus the mind and calm the body with this simple breath awareness meditation.  Advertising Inquiries: https://redcircle.com/brands

Take a few minutes out of your day to unwind, de-stress, and come back to the present moment. This meditation can be done at any time, anywhere...just watch as the stress and tension melt away.  Advertising Inquiries: https://redcircle.com/brands

We are taught to move away from fear when in reality, we must lean into our fears in order to release them. Just as a loved one or trusted friend may express their fears to us, we must step back, listen to and hold compassion for our own.  Advertising Inquiries: https://redcircle.com/brands

Give yourself the gift of attention through deep listening. In today's meditation, we listen to the breath, body, and mind. Enjoy these five minutes of presence.  Advertising Inquiries: https://redcircle.com/brands

Meditation and mindfulness are one of the most effective ways to combat stress and bring us back to the present moment. Numerous studies have shown how mediation can actually reprogram the brain's capacity to manage stress. Let us chose not to fall victim to life’s stressors and instead, savor the pleasures of life as they occur.  Advertising Inquiries: https://redcircle.com/brands

Today’s episode is centered around balance. Explore how we create balance within and maintain it with a sense of present awareness. I hope you enjoy! Advertising Inquiries: https://redcircle.com/brands

Far too often we focus on the negatives in life, and although our brains are wired that way to protect us, we can reprogram that pattern and generate more positivity through our meditation practice. Tune into this 5 minute guided meditation to promote greater feelings of positivity and joy!   Advertising Inquiries: https://redcircle.com/brands

Cultivate gratitude in this short, sweet, 5-minute meditation. Explore how this practice can instantly elevate mood, bring perspective and promote positivity. I hope you enjoy!   Advertising Inquiries: https://redcircle.com/brands

In today’s episode, we explore overcoming the chatter of the mind through stillness. Soak up its calming effect and set the tone for your day. I hope you enjoy! Advertising Inquiries: https://redcircle.com/brands

For both beginners and longtime meditators alike, the foundation of any meditation practice is watching the breath. Explore this simple and effective technique to heighten awareness, decrease stress and open up to the present moment. Advertising Inquiries: https://redcircle.com/brands

Rid yourself of brain fog and increase levels of clarity with this short, digestible, guided meditation. Consciously relaxing through meditation can help release excess chatter and declutter the mind.  Advertising Inquiries: https://redcircle.com/brands

Cultivate compassion and increase positivity levels with the Loving Kindness Meditation. *Fun fact: The Loving Kindness Meditation increases gray matter in the brain which relates to emotion regulation and stress response.  Advertising Inquiries: https://redcircle.com/brands

Ground and center with the 'box breathing' technique. Not only is this meditation designed to release stress it may also increase productivity and concentration. Give it a whirl and enjoy!  Advertising Inquiries: https://redcircle.com/brands

The only constant in life is change. Explore how mindfulness can help us navigate the shifts in our lives.  Advertising Inquiries: https://redcircle.com/brands

Life is all about the balance, let it start with your breath. Experience how equal-part breathing cultivates a sense of calm and balance.  *For you daily listeners, keep it up! Consistency is key when it comes to meditation.  Advertising Inquiries: https://redcircle.com/brands

Steady the breath to steady the mind. Three-part breathing allows you to take luxurious, full inhales and complete exhales. This breathing technique not only balances and calms but also increases oxygen levels in the body! I hope you enjoy.  Enjoying TMR? Rate, review, enjoy and as always feel free to reach out on Instagram @lillybalch. Discover more at  www.lillybalch.com   **TMR is ponsored by B...