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The Morning Ritual: Daily Summaries Delivered
by Lilly Macfarlane
For centuries, rituals have offered a sense of structure, meaning, and clarity in daily life. The Morning Ritual is a podcast devoted to exploring the power of daily practices. Here, we believe that transformation doesn’t happen in a single moment, but in the quiet, consistent choices we make every day. By showing up for ourselves through ritual, we learn how to show up more fully for our relationships, our work, our communities — and the world.Each week, host Lilly Balch sits down with teachers, artists, healers, and entrepreneurs to explore how their daily rituals help them stay grounded, clear, and aligned with their purpose. This podcast isn’t just for early risers or seasoned meditators. It’s for anyone curious about living with more presence, depth, and integrity. Rate, review & most importantly, enjoy!Let's connect! Don't be shy, please reach out on:www.lillybalch.comInstagram: @_themorningritualhttps://substack.com/@themorningritual
Latest Episodes
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- 3 days ago48 min
Numerology, Intuition and Owning Your Gifts with Zoey Greco
In today’s episode Zoey explains what numerology is and walks us through the core numbers in your chart: expression, soul urge, personality, life path, birthday and attitude. She shares what each one shows you, and how to work out your personal year for 2026 in a few seconds. I had soo much fun talking with Zoey. I came in knowing almost nothing about numerology, and now I’m totally hooked. Zoey Greco is a numerology expert, intuitive mentor and host of the Higher Self Hotline. With her clients, she uses numerology to spot the patterns running underneath their decisions and relationships, and the places they keep getting stuck.Connect with Zoey:Website: zoeygreco.comPodcast: Higher Self Hotline (on all platforms and YouTube)Socials: @thezoeygrecoLoved this episode? Please rate and/or leave a review, it helps more than you know <3 --------------------------------------------------------If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
- Oct 7, 202647 min
How to Communicate with More Clarity & Compassion w/ Judith Hanson Lasater
Nonviolent Communication (NVC) has helped me communicate with clarity and compassion (even when emotions are high). It’s transformed how I speak to myself, how I speak to the people I love, and how I handle conflict. My first teacher in it was Judith Hanson Lasater, so having her on the show is incredibly special. Judith has taught yoga since 1971, studied with B.K.S. Iyengar and trained for years with NVC founder Marshall Rosenberg. In this conversation she walks us through the four steps of NVC: observations, feelings, needs and requests. She does it through stories from her own life. We talk about self-empathy, saying no with respect, and how conflict can keep a relationship healthy. We also talk about the words I now say to myself ALL the time…”how human of me”. In this episode:Judith's definition of empathy "How human of me" as a daily self-empathy practiceSaying yes on the outside and no on the insideThe difference between complaining and asking for what you wantObservation vs judgement, and why "you always" starts a fightThere's no such thing as a wrong feelingFinding your core needs, and why having needs isn't being needyMaking clear, specific requestsHow empathy leads to compassion, and compassion to gratitude“May we live like the lotus, at home in the muddy waters”. Resources: What We Say Matters by Judith Hanson Lasater - https://www.goodreads.com/en/book/show/62232936-what-we-say-matters Feelings and needs lists, Center for Nonviolent Communication: https://www.cnvc.org/images/pdf/Feelings-Needs-CNVC.pdf Judith's website - https://www.judithhansonlasater.com/ About Judith:Judith Hanson Lasater has taught yoga since 1971 and is a leading voice in bringing yoga to the West. She trained with Marshall Rosenberg, founder of Nonviolent Communication, and now weaves NVC into her yoga teaching. She is the author of What We Say Matters and several other books.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
- Sep 2, 202640 min
7 Steps to Unlocking Your Limit with Poppy Delbridge
7 Steps to Unlocking Your Limit with Poppy DelbridgeIn this episode we walk through Poppy's seven-step system for creating change that lasts. We get into what she calls IMPs (Invisible Mind Patterns), why "I'm fine" can be the most limiting sentence you say to yourself, and why hitting a limit isn't a sign to stop, it's just information.We cover:The difference between pushing to succeed and creating from a regulated nervous systemWhat IMPs are, and how naming a pattern separates it from your identityFive common IMPs: the Prover, the Pleaser, the Doubter, the Controller, the DiminisherThe "toleration test" — what you're quietly putting up with, and how that becomes the reality you're livingPoppy's frequency scale, from despair to bliss, and why the flat "fine" middle is the sneakiest place to get stuckLinks & Resources: Unlock Your Power Poppy's websiteUnlock Your Power Live, Royal Academy of Music, 11 October — https://app.poppydelbridge.com/high-frequency-live Loved this episode? Please rate and/or leave a review, it helps more people discover the show. --------------------------------------------------------If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding InwaAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
- Aug 19, 202636 min
Getting Comfortable With Being Uncomfortable
We spend so much energy holding pain at arm's length distance. So many of us do all we can to numb it, avoid it & distract ourselves from it. In this episode I'm exploring what happens when we do the opposite and move toward what hurts instead of away from it.We look at the following through the contemplative and somatic lenses: The difference between pain and sufferingTurning bad circumstances into the pathResourcing, the window of tolerance, and titrationWhy co-regulation mattersPractical tools for people pleasers and empathsDoors are now open for Reclaiming You, my 28-day group program, to reclaim your clarity, focus and personal power. Learn more and register here. Use code EXPANDING for 15% off-----------------------------------------------Loved this episode? Please rate and/or leave a review, it helps more people discover the show. If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
- Aug 5, 202646 min
Reclaiming Your Energy, Boundaries & Intuition
Maureen Walsh joins me in the studio (all the way from Hawaii!) to break down energetic boundaries. What they actually are, how to feel them in your body, and how to hand back what isn't yours. We talk about:energetic boundariessensitivity as a strength rather than a flawthe clairs (clairvoyance, clairaudience, clairsentience, claircognizance)how intuition shows up differently for everyonewhy grounding has to come before any of the more expansive spiritual workand why intuition is more important than everMaureen will be guiding in-person, 1:1 sessions at The Space in London from August 11-13th. You can learn more and book your session here. Resources & Links:Maureen's website Maureen's instagram Loved this episode? Please rate and/or leave a review, it helps more people discover the show. --------------------------------------------------------If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
- Jul 15, 202636 min
10 Mental Reframes for When You Feel Stuck
If you’re feeling stuck (with work, with your health, with a relationship, with anything) this episode is for you. I’m walking through ten mental reframes that have helped me find my way back to myself, again and again. Some of these come from my meditation practice, one comes from my dad, and all of them are ones I still use today.--------------------------If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.Loved this episode? Please leave a review, it helps more seekers find the show. Lastly, 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.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
- Jul 1, 202644 min
The Power of Ritual with Tracee Stanley
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, the work as undoing, not addingWhy ritual asks a willingness to changeThe difference between a habit and a ritual Earth mapping, moon cycles and three simple pauses a day to connect with natureConnecting to ancestral roots through food, seeds, music and the dream spaceBuilding and tending an ancestral altar, and why a new moon is a lovely place to beginReframing discipline as devotion, and devoting yourself to one thing rather than everythingTracee's book, Living Ritual, offers micro rituals, larger rituals, and self-inquiry prompts to weave into the day, growing the divine fabric of our lives and creating a shawl that nurtures, protects, and heals - not only ourselves but the collective. Resources & links:Tracee's new book, Living RitualTracee's Substack post on The Enlightened Water Bottle Tracee's website Loved this episode? Please rate and/or leave a review, it helps more people discover the show. --------------------------------------------------------If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
- Jun 17, 202631 min
How to Widen Your Capacity to Meet Life
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 hardYou brace against the good stuff too like joy, love, being seenYou're in a caregiving role, holding a lot for other peopleYou've tried to push through hard feelings and it hasn't workedYou want to feel more without being swept away by it--------------------------------------------------------If this conversation resonated with you, subscribe to Expanding Inward wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my Substack, also known as Expanding Inward.Loved this episode? Please leave a review, it helps more seekers find the show. Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
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About The Morning Ritual
For centuries, rituals have offered a sense of structure, meaning, and clarity in daily life. The Morning Ritual is a podcast devoted to exploring the power of daily practices. Here, we believe that transformation doesn’t happen in a single moment, but in the quiet, consistent choices we make every day. By showing up for ourselves through ritual, we learn how to show up more fully for our relationships, our work, our communities — and the world.Each week, host Lilly Balch sits down with teachers, artists, healers, and entrepreneurs to explore how their daily rituals help them stay grounded, clear, and aligned with their purpose. This podcast isn’t just for early risers or seasoned meditators. It’s for anyone curious about living with more presence, depth, and integrity. Rate, review & most importantly, enjoy!Let's connect! Don't be shy, please reach out on:www.lillybalch.comInstagram: @_themorningritualhttps://substack.com/@themorningritual
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The Morning Ritual covers topics including Education, Fitness, Religion & Spirituality, Spirituality, Health & Fitness, Mental Health, Self-Improvement. Our AI identifies the specific themes in each episode and highlights what matters most to you.
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