Expanding Inward

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...

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?...

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 oursel...

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...

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 o...

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 Mi...

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...

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 yo...

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 followin...

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/2...

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...

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 wit...

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 an...

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 Advertising Inquiries: https://redcircle.com/brands

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 slowi...

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 w...

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 o...

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 unres...

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 o...

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...

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. ----------------------- Connect with Lilly at www.lillybalch.com Enjoying TMR? Be sure to rate, r...