The Morning Ritual (Lilly Balch)

This practice is designed to give you an extra boost of support as we transition from summer to winter. Fall is a great time to uplevel our self-care. In today’s episode we talk about:

• The importance of slowing down this season

• Demystifying self care

• Honoring our core needs 

Followed by a grounding meditation to check in with your wants and needs. 

Register for TMR’s FREE 4-week series, ‘Into the Body’ https://event.webinarjam.com/register/2/6y0k5f0 

Join the community https://themorningritual.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile 

And if you haven’t already, be sure to hit the subscribe button! 

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.

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. 

Barron Hanson, filmmaker and meditation teacher, shares with us the process of connecting to the expansive "big self" and how to move beyond the limited "little self." It was great catching up with Barron and I hope you enjoy the convo as much as I did.

In today's episode we cover:

{3:37} - When and why Barron picked up a meditation practice

{5:00} - "Think global, act local", Barron moves from NYC back to his hometown of Nowra, where he's teaching 1% of the community how to meditate.

{6:50} - The process of becoming a Vedic Meditation teacher

{8:35} - Big Self vs Small Self

{13:41} - Learn about Barron's film 'Be Here Nowra'

{21:52} - What is Vedic Meditation?

{26:20} - What advice Barron would give to his 25 year-old self

Click here to learn more about Barron and his current project 'Be Here Nowra'.

Join our Substack community for more.

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

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

Today we return to an episode from season 1, a meditation all about balance. Explore how we create balance within and maintain it with a sense of present awareness.

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. 

Today’s practice is designed to de-clutter your thoughts and sharpen your concentration. To bring you more clearly into the present. When done regularly this practice can increase your ability to focus. 

If you enjoy these meditations please consider donating to my patreon page: www.patreon.com/TheMorningRItual Otherwise, rate, review, or share! 

In today’s meditation, we use visualization to cultivate inner lightness, calm, and clarity. If you enjoy these meditations please consider donating on www.Patreon.com/TheMorningRItual. Otherwise, rate, review, & share!
Feel free to connect anytime at instagram.com/themorningritualpodcast

Happy New Year!!

The next season of The Morning Ritual Podcast launches on January 10th and we’ll kick things off with our January Gathering on January 11th! The theme of January’s gathering: Heart-Centered Manifesting. I truly cannot wait.

Please note, the January Gathering is FREE for all of our paid subscribers on substack.

Not a paid subscriber? Fear not. You can still register here.

Kate Kuss, the founder of Soul & Steady, shares with us the meaning of yin and yang and how to use this ancient philosophy to find more balance in our life. Kate also shares with us the motto that she has been living by for nearly 20 years! You can find Kate here at Soul & Steady.

Register for TMR’s FREE 4-week series, ‘Into the Body’ 

Join our Substack community today!

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

Trigger your body’s relaxation response with 4-7-8 breathing, an easy, accessible way to calm both the body and the mind. From a place of ease and clarity, we will set an intention for the day ahead. Subscribe, rate, review, and enjoy!

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. 

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 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

A mantra is a word or phrase that is repeated during meditation. Through this use of repetition, we will work to focus and calm the mind in this week's episode. I challenge you to listen to this mantra meditation every day of this week and notice how your experience shifts. 

***Mark your calendars! The Morning Ritual returns to its daily meditations next Monday, August 31st. In the meantime, rate, review, share, and, most importantly, have a lovely day! 

Whilst stress is a totally natural, normal, every day occurrence it can seriously get in the way and can eventually become chronic if we don’t take action to alleviate it. But lucky for you…mindfulness can be a fantastic way to manage our stress and keep it at bay. 

Want to dive deeper into stress management, unlock the secrets to conquering stress and breaking the stress-cycle? Be sure to register for this month's FREE monthly gathering, From Stress to Serenity on Wednesday, April 26th at 12pm EST. 

Have any questions or requests? DM me @lillybalch ✨

Are you enjoying TMR? Be sure to hit the subscribe button, rate and review! 

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Today it’s just you and me, no meditation and no guests. What we’ll cover: 

{2:10} Reintroduction to TMR and Lilly 

{4:15 } What ritual means to me

{5:20} How to make the most of this seasonal shift from Summer to Fall 

{7:00 } Tips to refocus this Autumn 

Register for TMR’s FREE 4-week series, ‘Into the Body’ https://event.webinarjam.com/register/2/6y0k5f0 

Check out Lilly’s favorite Fall rituals to realign and refocus  - https://www.lillybalch.com/fallrituals 

Let's Connect

Join the community https://themorningritual.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile 

or shoot me a DM on instagram @lillybalch 

And if you haven’t already, be sure to hit the subscribe button! 

This guided meditation takes you on a journey through the seven main energy centers of the body, also known as the chakras. Think of this as an exercise in getting to know each chakra, an important first step in bringing each energy center into balance. When our chakras are balanced we open ourselves up to greater health, vitality, freedom, and overall well-being. 

Want to schedule your free discovery call? Book here: https://calendly.com/lilly-balch/discovery-call 

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 BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Start your morning with a sense of vitality, opening up to the new day ahead and releasing the old. From a state of energized clarity, we will set an intention for the rest of the day.

When our focus is fixated on the external world it can leave us feeling depleted, take this time to focus your attention inward as a means to recharge and restore.

If you enjoy The Morning Ritual, please rate, review, and/or share.

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

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. 

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

Explore a breath practice designed to revitalize and awaken you followed by a meditation on vitality. Like a reset button for the mind, approach your day with a sense of radiance. I hope you enjoy! 

**New Space Music by Brian Eno

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.

Spring is a time to clear away the excess, a time of lightness, renewal, and creativity. Let us use this time to do a little internal spring cleaning for the body and the mind through body awareness and a cleansing breath practice called “Kapalabhati”.

If you enjoy please rate, review, and/or share! If you really, really enjoy please consider donating at https://www.patreon.com/TheMorningRItual, all donations go to content creation. 

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 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.

Welcome to The Morning Ritual's August challenge! I will be posting new meditations every Monday designed to be repeated for the remainder of the week. The theme of week 1: embodiment. I hope you enjoy. Be sure to rate, review, and subscribe! 

This is the first of four episodes to rest, releasing the old and opening up to the new. This isn’t about putting pressure on yourself to set wild goals for the new year. Rather, this is a process of realizing what is worth releasing and setting the foundation for a fresh start. Essentially, planting seeds for the new year. In today's episode, we focus on laying down fertile soil through observation, reflection, and acceptance. 

Grab a pen & paper and make yourself comfortable. In today's episode we pair meditation with mindful journaling. I hope you enjoy! 

Change is the only constant we have. Embracing impermanence allows us to adapt to the new and release the desire to control. Use this time to open to the present and accept all the ebbs and flows.

Meditate on the sixth chakra (also known as the third eye) as a means to tap into your seat of wisdom, intuition, and clarity. Feel free to share your thoughts, ask any questions, or simply connect with me @themorningritualpodcast.

The only constant in life is change and when we resist that we end up suffering. Let go of reistance and surrender to the ever changing nature of life.

Register for TMR's (FREE) June Gathering here: https://36i7qbzyob4.typeform.com/to/iax0LIFQ?typeform-source=www.lillybalch.com 

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

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

“Peace is our birthright”. Dana Slamp, Director & Founder of Prema Yoga Institute in NYC, reminds us of our innate peace within in today's meditation. Sit back, get comfortable, and find ease with Dana as she leads us through a heart-warming loving-kindness meditation.

Learn more about Dana and Prema Yoga Institute here: https://www.premayogainstitute.com/

Learn to trust yourself, silence external opinions, and embrace authenticity. In today's episode we work on getting into the flow of trust and openness. From there we use meditation to shift from fear to trust.

Want to take this practice further? Download the FREE journal prompt that goes with today's episode: https://www.lillybalch.com/trust

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/themorningritual for 10% off your first month of therapy.

Join our Substack community for more.

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

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. 

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/

Just as we release physical tension through movement, let us release energetic tension through the breath. This 10-minute meditation will leave you feeling relaxed and at ease. If you enjoy The Morning Ritual please consider sharing with a friend. 

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Since the pandemic kicked off I’ve tried to think of the perfect thing to say to relieve all fears, worries, stresses, to find the perfect quote or lead the most heartwarming meditations but the truth is there is no one size fits all cure. But what we can do is build up our resilience and develop the strength to overcome obstacles, to be able to see a brighter future, and navigate this ever-changing world. 

Let us meditate on resilience. 

Lure the body and the mind into a state of relaxed presence through the use of 4-7-8 breathing. If you enjoy, please consider rating, reviewing, or sharing. And as always please feel free to connect with me at lillybalchyoga.com.

In honor of US Thanksgiving, let’s discuss and meditate on gratitude…and what gratitude looks like in 2020. We must trigger our relaxation response, soften the body and mind in order to open up to feelings of appreciation. How can we hold space for exactly how we feel and still open up to gratitude? 

This podcast is sponsored by Better Help, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

Free yourself from limiting beliefs and old thought patterns with this guided meditation on the seventh chakra. Rate, review, and most importantly enjoy!

Katie Horwitch and I dive into self talk; what it is, how to identify it, what causes negative self-talk and how to shift it. Katie is a writer, speaker, mindset coach, and women’s empowerment activist. In today’s episode we cover: 

1:45 The two part process of shifting ‘Self-Talk’

7:40 What even is ‘Self-Talk?’

12:15 My own example of negative self talk 

22:10 Do limiting beliefs stem from fear? 

28:00 Katies’ take on self worth/self esteem 

32:15 Self-like VS Self-love 

38:45 Katie’s tips to shift your self talk 

Learn more about Katie and grab a copy of her new book ‘Want Your Self’ here.

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/themorningritual for 10% off your first month of therapy.

Join our Substack community for more.

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

In today’s meditation, we get to practice deep listening. Carve out this time to listen to yourself with the same presence, gentleness, and compassion you would a loved one. You may come out the other side with a fresh perspective or at the very least a sliver of ease and relaxation.

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 

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. 

This is part 3 of RESET, a four-part series of releasing the old and opening up to the new, planting seeds of intention aligned with your authentic self. In today's episode, we will open up to some inspiration, open up to the idea of infinite possibilities, and expand the mind of what's possible. I hope you enjoy!

Join me this Thursday 12/31 at 12p EST for a live guided meditation. Event details here: https://www.lillybalchyoga.com/eventsworkshops

I hope to see you there!

In metta meditation, we direct lovingkindness toward ourselves and then expand that compassion outwards to include our loved ones and ultimately all beings everywhere. Start your week off with this refreshing medi and be sure to rate, review, or share if you enjoy! 

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

When we pause and welcome what is we are opening ourselves up to the present in a very honest way. This practice encourages you to bring your whole self into the moment and accept exactly what is.

Want to connect? Find me @lillybalch and www.lillybalch.com 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Hello there! Just popping in to say happy holidays and a very merry Christmas. Your support for The Morning Ritual throughout the past year has meant a lot, I’m excited to share more with you in 2024.

During this time of the year, my rituals take on a different form. The days become less structured, and so do my mornings. I've taken a break from my regular workout routine and missed a few morning meditations. While I appreciate the change of pace, it’s nice to pause and recenter amidst the holiday hustle & bustle.

If you could use a bit of time and space to yourself here’s a mini practice to cultivate more inner stability and peace of mind:

The next season of The Morning Ritual Podcast launches on January 10th and we’ll kick things off with our January Gathering on January 11th! The theme of January’s gathering: Heart-Centered Manifesting. I truly cannot wait.

Please note, the January Gathering is FREE for all of our paid subscribers on substack.

Not a paid subscriber? Fear not. You can still register here.

In today’s episode, we build upon yesterday’s meditation and invite a sense of acceptance towards our emotions. From that sense of acceptance, we can learn from what arises and eventually release it. If you enjoy these meditations, please consider leaving a review or sharing it with a friend! And as always, feel free to connect with me at lillybalchyoga.com 

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!

In today’s episode, we unwind into the moment through the use of sound.

Donation-based online classes at lillybalchyoga.com

Playlist:https://open.spotify.com/playlist/2mmLUxHaI1FfUp5dAbEt8k?si=Ak-oWZ3vRoOpcBKj_j_QFg

Sound Bath by Michelle Berc

This meditation is designed to focus and concentrate your mind before starting your work day.

Want to schedule your free discovery call? Book here: https://calendly.com/lilly-balch/discovery-call 

Interested in The Countryside Retreat this June? Learn more: https://www.wetravel.com/trips/3-day-restorative-countryside-weekend-retreat-lilly-balch-sophie-hardy-thurgarton-27260342 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy.

How can meditation help you build self-confidence, know your worth and shed-self doubt? Listen in to find out. In today’s episode we explore the importance of getting to know your inner-critic and how changing your relationship to your thoughts is KEY to building confidence. 

Download the FREE Inner Critic worksheet & journal prompts here: https://www.lillybalch.com/innercritic 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.betterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

Let go of the need to control and find peace with uncertainty in today’s meditation. From there we open up to the joy and freedom that uncertainty can bring. Clear any distractions, find your comfortable seat, and enjoy. 

There’s no doubt that these are stressful times. This meditation is designed for re-centering for rebalancing in times of chaos or uncertainty. We cannot control what is going on around us but what we can do is be proactive in coming back to our breath, returning to ourselves, and strengthen our muscles of resilience, of compassion, and shift our perspective. So let’s take this time to slow down together and do just that. 

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

Feeling depleted from a long to-do list, holiday gatherings, work deadlines and/or financial stress? Give yourself this time to check in and nourish yourself. This meditation explores how we can dinf harmony in giving and received. While giving is so important and fulfilling if we don’t counterbalance that with receiving, we can find ourselves burnt out and depleted. Although this practice is inspired by the holidays, this meditation is great to do all year round.

Enjoying The Morning Ritual? Please rate, review, and/or share!

Interested in trying betterhelp? Simply visit betterhelp.com/themorningritual to get 10% off your first month of therapy.  

Tap into your innate wisdom and basic goodness in today's meditation. If you enjoy these meditations check out our Patreon page at patreon.com/TheMorningRItual.

Connect @themorningritualpodcast

Balance out all the doing with 7 minutes of stillness. Moments of mindful stillness allow your body and mind to relax and all you to open up to our fullest, wisest self.

The Morning Ritual is sponsored by Better Help, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

Mindfulness teaches us to sit with “not knowing” as a way to be more open and alive to the present moment. We can’t possibly know what's going to happen in the next moment so we can make our lives a lot more enjoyable if we can embrace the unknown. 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.trybetterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

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 solutions to problems are found." - Eckhart Tolle. 

Set the tone for your day with Poppy Delbridge, the Tapping Queen and the UK’s leading tapper. Poppy and I talk about the power of tapping and how to use it to manifest the life that you want. I found this conversation super nourishing and am excited to share it with you all. 

Get her book ‘Tapping In: Manifest the life you want with the transformative power of tapping’ and check her out @poppydelbridge. 

Learn more at https://www.poppydelbridge.com/

**TMR is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Spring is a great time of the year to unearth what’s been shoved in the closet (literally & metaphorically) let it air out, cleanse, clean, and let go of the old. Enjoy this visualization meditation to cleanse and clear your energy. 

Let’s connect at https://www.lillybalch.com

Enjoy these meditations? Be sure to hit the subscribe button to stay up to date on latest episodes.

TMR is sponsored by SEED and Betterhelp.

Get 15% off your first month's supply of @seed's DS-01® Daily Synbiotic with code THEMORNINGRITUAL. 

Get 10% off your first month of Betterhelp by going to www.trybetterhelp.com/TheMorningRitual

One of the best ways to “recharge your batteries” is through meditation. This 6-minute meditation will leave you refreshed, rejuvenated, and recharged. Ready to take on the day ahead. I hope you enjoy! x

In this practice, we explore this concept of expanding our container and creating more space within to hold the inevitable wide range of emotions, stressors, challenges, and desires. Want to connect? Reach out @lillybalch or at www.lillybalch.com

Schedule your FREE discovery call to discuss your wellness goals. Book here: https://calendly.com/lilly-balch/discovery-call 

***The Morning Ritual is sponsored by BetterHelp. For easy, accessible therapy visit www.betterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Let’s dive deeper into the root chakra, our seat of security, groundedness, and presence. This meditation is an offering and an opportunity for you to release negativity, sluggishness, fear, and worry making space for what you need. If you’re enjoying The Morning Ritual please feel free to rate, review, and share!  

Use this meditation as an invitation to slow down, to connect to your innate peace within, and cultivate an unhurried presence. This episode was inspired by a Lao Tzu quote, "nature does not hurry, yet everything is accomplished". I hope you find peace and compassion as you slow down and trust the unhurried presence within. 

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.

Start your morning with a positive perspective, inviting spontaneous gratitudes to arise without force. This quick meditation is an easy, accessible way to set the tone for your day. 

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.

Let us ground down into the present, look inwards, and set the tone for the week ahead.

If you are enjoying these meditations please rate, review and/or share! Xx

Inspired by the second chakra (our seat of creativity, sensitivity, and self-expression), this meditation is designed to spark inspiration and creativity through visualization. If you are enjoying these meditations rate, review, subscribe, and share! 

Today we explore the importance of meditating on our emotions. Stepping back from what we’re feeling while observing the ebbs and flows allows us to gain greater understanding and acceptance. In fact, when we deny the difficult emotions, we create more suffering. Through mindfulness, we can befriend our feelings. I hope you find it useful. Please reach out with your wants/needs/questions/comments at lillybalch@gmail.com. I look forward to connecting! 

Emotions that are built up in the body become toxic, they lead to dis-ease and sometimes actual disease. We must do the work of releasing our stagnant, stuck, stale emotions to move onwards and grow from them.

7:30- For more info on EFT tapping visit: https://www.thetappingsolution.com/what-is-eft-tapping/

Please rate, review, share, and (most importantly) enjoy!

Let’s explore the concept of the “monkey mind”, work to quiet the thoughts, and discover our innate peace within. If you enjoy these meditations please rate, review, share! Xx 

Focus the mind and calm the body with this simple breath awareness meditation. 

Ashley Neese is a renowned breathwork teacher, author, parent, and land steward. She has spent over a decade working at the intersections of embodiment, transformation, and renewal. In today’s conversation Ashley and I cover:

{2:10} Ashley’s story and journey towards a more restful existence 

{6:25} What is rest? What is not rest?

{10:20} Why do we find it so hard to rest? 

{18:25} The power of daily micro practices 

{22:30} Navigating breathwork when our breath is constricted or shallow 

{33:11} Rapid fire questions for Ashley 

Learn more about Ashley here: https://www.ashleyneese.com/ 

Join our Substack community for more.

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

Don't let the name fool you, this practice is for beginners and advanced practitioners alike. We are taking it "back to the basics" by refocused on a core part of our meditation practice: the breath. We anchor our awareness on the breath as a means to calm the mind and bring ourselves back into the present moment. 

Needing some immediate relief? Carve out 15 minutes to unwind, relax, and recharge. 

If you are enjoying these meditations please consider donating at Patreon.com/TheMorningRitual Otherwise, rate/review/share! 

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 BetterHelp. For easy, accessible therapy visit www.trybetterhelp.com/TheMorningRitual for 10% off your first month of therapy. 

Today’s episode is all about quieting the mind. Through breath awareness, observing the thoughts and simply sitting in stillness we give the mind a mini-retreat from the to do’s, the planning, and the worrying.

Be sure to connect and check out my online classes at www.lillybalchyoga.com. I look forward to connecting!

In today's episode, we use a combination of mindfulness and breathwork to release stuck stress and cultivate a sense of inner calm. From that state of peaceful presence let us set an intention for the rest of your day.

This podcast is sponsored by Better Help, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

Tap into your personal power and start your week with a sense of strength and vitality. In today’s meditation, we explore “ujjayi pranayama”, otherwise known as victorious breath as a means to connect to our core. I hope you enjoy!

Karen Lane is a London-based yoga instructor, Jazz Latin singer and voice coach. In today’s episode she shares with us a more vulnerable side. Karen opens up about the grief she’s been navigating as her daughters grow up and no longer need her as much. This conversation reminds us how important it is to carve out space and time to process our grief, regardless of how large or “small” it is. 

The conversation is followed by a meditation that invites you to be with what is- a reminder that we must let things be before we can let them go. 

Resources: 

Descent & Rising by Carly Mountain

Connect with Karen here: 

https://www.voicemindbody.co.uk/ 

https://www.instagram.com/voicemindbodyuk/ 

Interested in her retreat? Check out all the info here: 

https://www.voicemindbody.co.uk/rising-woman-2023 

Release into the moment through breath and body awareness cultivating a sense of ease and presence.

This meditation is a phenomenal way to encourage ease in both the body and the mind. I hope you enjoy and feel free to share your thoughts with me @themorningritualpodcast! 

Explore the foundations of mindfulness as a pathway to live with greater presence, clarity and peace. If you enjoy these meditations please rate, review, or share! 

This podcast is sponsored by Betterhelp, online therapy with licensed counselors, matched to meet your wants and needs. To get started and also help out this podcast, use our code, and get 10% off your first month of therapy. Visit TryBetterHelp.com/MorningRitual

In today’s episode, we discuss a few tips to make your meditation practice more accessible and enjoyable followed by a guided meditation designed to release unnecessary stress and anxiety. I hope you enjoy! x

Balance out all the doing with 7 minutes of stillness. Moments of mindful stillness allow your body and mind to relax and all you to open up to our fullest, wisest self.

Have any feedback? We would love to hear from you. Access the feedback form here. 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.betterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

Navigate holiday stress and anxiety with this straightforward, mindfulness meditation. When we’re stressed out, we tend to get stuck in our heads and less so in our bodies. In today’s practice, we use the breath and our awareness of the body to release, let go and unwind.

Want to connect? Reach out at lillybalch.com or @lillybalch on Instagram

Ease into the day with presence as we tune into the senses. For more information on my donation-based meditation classes check out my website at www.lillybalchyoga.com. I look forward to connecting! x

In stressful times our natural response is to react in one of two ways, we either shut down or become hyperactive. Some of us even fluctuate between these two states in one day. Let us use this time to return to our center, cultivate a sense of relaxation, and tune into our strengths. If you enjoy these meditations please consider donating at https://www.patreon.com/TheMorningRItual (all proceeds go to content creation)

If you cannot donate, then please share! Thank you all! xx

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.

Stress is a normal, unavoidable, and (dare I say) necessary, part of life. While we can’t get rid of it, we can change our relationship to it. In today’s meditation we explore how to not get caught up in or overwhelmed by our stress. If you find these meditations help please rate, review, and/or share! It helps me more than you know.

The Morning Ritual is sponsored by BetterHelp. BetterHelp is an online therapy service that easily matches you with a therapist to meet your specific wants and needs. If you’re interested simply visit  www.betterhelp.com/TheMorningRitual and you’ll receive 10% off your first month of therapy!

Want to book your FREE discovery call? Simply visit www.lillybalch.com 

Ariel Naftali (CEO of Perform with Purpose) and I discuss the three pillars of your purpose map, imposter syndrome and practical steps to fulfilling your purpose. If you're seeking more purpose in your life this episode is for you!!

Connect with Ariel at https://performwithpurposecoaching.com/ and book a call with her here: https://app.acuityscheduling.com/schedule.php?appointmentType=19224529&owner=21563686 

Today’s episode is sponsored by BetterHelp. Get 10% off your first month of therapy by going to www.betterhelp.com/themorningritual  

Enjoying The Morning Ritual? Be sure to subscribe and connect with me on instagram @lillybalch for more. 

Once the old is released, we make space for the new. In today’s meditation, we build our foundation with the energy of gratitude, loving-kindness, and this notion that we are all connected. We are all one.

Feeling out of balance? Recalibrate and align with what's important in today’s practice.

Get 30-days free on The Morning Ritual's Substack and gain access to 'The Priorities Pond' journal prompt here: https://open.substack.com/pub/themorningritual/p/ritual-2-journaling?r=jcw5c&utm_campaign=post&utm_medium=web

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