EPISODES
  • Meditation: What is an ‘open heart’?

    Today’s episode is a guided meditation exploring what it means to live with an open heart. How can we release the weight and pressure of life and feel into an expansive, free, warm and open heart?

    You can find the journal prompts that go with today's practice here.

    Join our February Gathering:

    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 InstagramTikTok, & Youtube.



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    16m | Feb 14, 2024
  • How your mindset affects your physical health with Dr. Chiti Parikh

    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 InstagramTikTok, & Youtube.



    Our Sponsors:
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    42m | Feb 7, 2024
  • Meditation: Learn to Respond, Not React

    Today's practice is all about responding versus reacting to life. Mindfulness allows us to see the space between stimulus and response and gives us the power to choose our response. I hope that you enjoy today's practice.

    Join our Substack community for more.

    You can also find TMR on InstagramTikTok, & Youtube.

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



    Our Sponsors:
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    13m | Jan 31, 2024
  • Permission to Rest with Ashley Neese

    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 InstagramTikTok, & Youtube.



    Our Sponsors:
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    34m | Jan 24, 2024
  • Meditation: Meet Yourself Where You Are

    This practice is an invitation to let go of perfectionism and allow yourself to be exactly where you are. By stopping the fight against how we wish to be, we can restore energy and shift our state more effectively than through striving and forcing. 

    If you haven’t already, be sure to hit the subscribe button, rate + review!

    ***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 InstagramTikTok, & Youtube.



    Our Sponsors:
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    10m | Jan 17, 2024
  • Elena Brower on Working with The Mind + Softening Time

    I’m so delighted to share the conversation that I had with Elena Brower. Mother, mentor, poet, artist, volunteer, bestselling author and host of the Practice You Podcast, Elena Brower has taught yoga and meditation since 1999. In today’s episode we discuss: 

    1:18 Elena’s new book Softening Time

    3:55 Elena’s daily practices to help steady the mind 

    7:22 “Don’t believe all of your thoughts” 

    10:33 What is NVC? (Non-Violent Communication) 

    20:00 A quick way to show yourself empathy and compassion 

    23:21 A reading of Elena’s poem “Dear 31 year old self” 

    25:55 Rapid fire question time! 

    29:30 A mini-meditation to set the tone for your day. 


    References: 

    Tracee Stanley’s book The Luminous Self

    Elena’s episode on NYC with Micah Salaberrios

    Learn more about Elena here



    Our Sponsors:
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    36m | Jan 10, 2024
  • Announcing Season 10 of TMR! (+ my favorite practice to start the year with)

    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.



    Our Sponsors:
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    6m | Jan 8, 2024
  • Gift yourself space + time

    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.



    Our Sponsors:
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    10m | Dec 24, 2023
  • Meditation: Appreciation & Joy

    In today's episode we explore the interconnectedness of gratitude and joy.

    For many of us, we spend more time focusing on the things we don't have versus appreciating all that we do. This is an invitation to pause and cultivate more appreciation.

    COMING JANUARY 2024- TMR's Manifestation Workshop. Join the waitlist 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 InstagramTikTok, & Youtube.



    Our Sponsors:
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    12m | Nov 20, 2023
  • How to Shift Your Self-Talk with Katie Horwitch

    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 InstagramTikTok, & Youtube.




    Our Sponsors:
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    51m | Nov 8, 2023
  • Getting Back Into the Energy of Trust

    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 InstagramTikTok, & Youtube.



    Our Sponsors:
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    * This episode is sponsored by BetterHelp. Give online therapy a try at betterhelp.com/MORNINGRITUAL and get on your way to being your best self.


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    19m | Nov 6, 2023
  • Big Self Versus Little Self with Barron Hanson

    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 InstagramTikTok, & Youtube.



    Our Sponsors:
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    34m | Oct 25, 2023
  • Mindful Movement: 15-Minute Morning Stretch

    Wake up mindfully with this 15-minute guided morning stretch. This practice is to be done laying down and encourages a sense of presence and relaxation as you move. You can think of this as a moving meditation. I hope you enjoy!

    Join our Substack community for more.

    You can also find TMR on InstagramTikTok, & Youtube.



    Our Sponsors:
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    16m | Oct 23, 2023
  • Power-Up Episode: Recalibrate & Realign

    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.

    You can also find TMR on InstagramTikTok, & Youtube.



    Our Sponsors:
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    10m | Oct 16, 2023
  • Bonus Ep: Meditation for Peace

    It's been a difficult and heavy week. Here is a simple practice to help you cultivate a sense of inner stability, peace and compassion. Through meditation we can water the seeds of understanding, kindness, empathy and compassion in order to take aligned action in the ways that we can. 

    “Only through compassion and inner peace, can one spread peace in the world. Inner peace leads to a peaceful individual and then this peaceful individual can build a peaceful family, then a peaceful community, then a peaceful world," - Dalai Lama

    Join our Substack community for more.

    You can also find TMR on InstagramTikTok, & Youtube.



    Our Sponsors:
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    10m | Oct 13, 2023
  • Kate Kuss on Yin/Yang & Living a Balanced Life

    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 InstagramTikTok, & Youtube.



    Our Sponsors:
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    40m | Oct 11, 2023
  • The Key to Building Your Own Meditation Practice

    Today, we are experimenting and exploring different "anchor points" for our attention. This episode is designed to empower you to create your own unguided meditation practice.

    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.

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



    Our Sponsors:
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    10m | Oct 9, 2023
  • The Illusion of Control & The Art of Letting Go

    There's a certain type of stress that comes with needing to be in control. In today’s episode we explore the illusion of control followed by a meditation to surrender and soften.

    Download the journal prompts on control here.

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

    Join the community!

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



    Our Sponsors:
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    14m | Oct 2, 2023
  • Penni Feiner & Geri Topfer on Living in Alignment with Your Purpose

    Penni Feiner and Geri Topfer, the dynamic co-founders of be.still, candidly delve into their journeys, discussing topics such as navigating social anxiety, conquering addiction, embracing the power of service, and mastering the art of living with vulnerability and courage. These ladies are walking the walk and I’m so grateful for the opportunity to collaborate with and learn from them. What we cover in today’s episode: 

    {2:10} About Geri and how she transformed her social anxiety into authenticity 

    {8:00} When/where did Penni discover mindfulness and how she’s navigating 40 years of sobriety 

    {15:30} The power in giving back 

    {33:15} What keeps these ladies balanced and living in alignment 

    {37:00} “Same landscape, different eyes” and choosing how we respond to life. 

    {46:05} Rapid fire questions. (Spoiler alert, Geri wakes up with a quad espresso!) 

    Be.still provides customized mindfulness programming for innovative businesses prioritizing employee mental health. Their social impact partner, Kula for Karma, brings therapeutic yoga, meditation, and stress management programs to those recovering from mental health, trauma, and addiction challenges. Learn more about be.still and Kula for Karma here. 

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

    Join the community today!

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



    Our Sponsors:
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    48m | Sep 27, 2023
  • Autumn Meditation: Slow Down & Nourish Yourself

    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! 

     



    Our Sponsors:
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    15m | Sep 25, 2023
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