Expanding Inward

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 three 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

Today we take a grounded look at where our money stories come from, why success can still feel unsafe, and how to redefine financial wellbeing from the inside out.Money is not just about numbers. It lives in the body, the nervous system, and the stories we absorbed long before we had language for them.I’m joined by Maud Eeckman, founder of Homy, for an honest, embodied conversation about money mindset, financial wellbeing, and the beliefs we inherit around worth, safety, and success. We explore how money can look “secure” on paper while the body is still in survival mode, how burnout is often misread as failure, and why slowing down can actually create more clarity, trust, and abundance.This is an invitation to meet your own money stories with curiosity — and to begin relating to money from a place of regulation, enoughness, and self-trust.Join Maud in London for her upcoming workshop, The Art of Receiving | Money, Worth + Wealth, on February 8th at The Space. Learn more and connect with Maud here. ---------------------------------------------------------For (free!) meditations visit my substack.Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.You can also find TMR on Instagram, TikTok, & Youtube.The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.-----------------------------------------TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In today’s episode, I sit down with the founders of Before the Lights, a London-based gym that specializes in preparing people for high-performance creative work, from TV and film to live performance — and life itself. We explore how meditation can help you reconnect with your inner energy and show up fully in your life.What You’ll Learn in This Episode:How meditation helps reclaim your energy and presence.The concept of the Capital S Self — connecting with your true essence.The benefits of yoga nidra, breathwork, and sound healing.How daily meditation can translate to better focus, calm, and creativity in your everyday life. IIf you loved this episode, check out Before the Lights Podcast wherever you listen to podcasts, and consider leaving a review :) ------------------------------------For (free!) meditations visit my substack.Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.You can also find TMR on Instagram, TikTok, & Youtube.The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.-----------------------------------------TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Lilly sits down with Laurent Roure to explore what it truly means to rest. Together they unpack the difference between rest and relaxation, the stages of relaxation, and how breath, awareness, and gentle somatic movement support the nervous system. They also discuss insomnia, anxiety, and burnout—examining the emotional and physical roots of sleeplessness and how to restore healthy circadian rhythms.If you’re craving deeper rest or better sleep, this conversation offers science-informed guidance to help you unwind and reconnect.In this episode, we explore: What does ‘grounding’ even mean?The difference between rest and relaxationThe stages of relaxation and how to move through themHow breath, awareness, and gentle movement support the nervous systemThe emotional and somatic roots of insomnia and burnoutUnderstanding circadian rhythms and how stress disrupts themPractical ways to set yourself up for better sleep—from the moment you wakeJoin Laurent at The Space in London on Saturday, October 25th for his One Day Restorative Retreat.Learn more about Laurent here. -----------------------------------------For (free!) meditations visit my substack.Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.You can also find TMR on Instagram, TikTok, & Youtube.The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.-----------------------------------------TMR is sponsored by Cozy Earth. Head to www.cozyearth.com and use my code RITUAL for up to 20% off!Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this episode, we’re diving into a topic that rarely gets talked about: the moments when meditation doesn’t actually help (and may even make things worse). I share my own experience of forcing meditation when my nervous system was in overdrive, and why stillness felt more like frustration than support. Together we’ll explore why meditation isn’t a one-size-fits-all tool, the role of the nervous system in making stillness possible, and how yoga postures, breathwork, and movement were originally designed to prepare the body for meditation. You’ll also learn practical alternatives to sitting practice to meet yourself where you are. Whether you’re a beginner or a long-time practitioner, this conversation reframes meditation as a practice of compassion, not pressure, and reminds us that true presence begins with grounding in the body.For (free!) meditations visit my substack.Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.You can also find TMR on Instagram, TikTok, & Youtube.The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Today’s practice is all about stillness. We find stillness in the body in an attempt to find more stillness in the mind. This is a meditation technique known as Kaya Sthairyam, ‘kaya' meaning body and 'sthairyam' meaning stillness.While the mind will never be completely still, it can become more settled, more spacious, and less reactive. When the body is restless, the mind often mirrors that and when the body becomes steady, it’s like a signal to the mind to slow down.Through this practice we release unnecessary muscular effort and allow the body to become grounded and unmoving. This stillness is not forced, it’s an allowing, a surrender, an undoing.For more (free!) meditations visit my substack. ------------------------Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.You can also find TMR on Instagram, TikTok, & Youtube.The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Have you ever noticed how your breath changes when you’re stressed, anxious, or rushing through life? The way you breathe directly shapes the way you live. In this episode, I sit down with breathwork facilitator Will Twigden to explore how repatterning your breath can restore calm, release long-held tension, and open the door to a more authentic, purposeful way of living.Will spent a decade in the corporate world. He was always on, chasing results, yet feeling anxious and disconnected. Today, he helps high achievers build resilience and clarity through Facilitated Breath Repatterning (FBR), a powerful somatic method rooted in breath mechanics, stress physiology, and nervous system healing.We discuss:Will’s journey from corporate burnout to becoming a breathwork teacherWhy your breath mirrors your internal state (and how to change it)How modern stress shapes our breathing patternsWhat makes Facilitated Breath Repatterning different from other breathwork practicesPractical ways to use your breath to reduce stress, improve focus, and unlock potentialWhether you’re curious about breathwork, navigating stress, or seeking tools for personal transformation, this conversation will inspire you to see your breath in a whole new way.Connect with Will and learn more at https://www.willtwigden.com/ Subscribe to The Morning Ritual on Substack for our free guided practices -------------------------------------------------------------Loving the podcast? Leaving a rating or review helps more than you know, it truly makes our day.You can also find TMR on Instagram, TikTok, & Youtube.The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Today’s episode explores how mindfulness and authentic communication can improve our relationships. This applies to ALL relationships, from partners, friends, family, to (most importantly) ourselves.Key takeaways: How mindfulness creates space to respond rather than react.Why authenticity in relationships starts with self-awareness.A simple framework for expressing needs with compassion.Five practical tools to deepen connectionEnjoy this FREE loving kindness meditation.Resources:Feelings & Needs List (NVC Academy)The Morning Ritual SubstackRelationships are messy, imperfect, and transformative. This conversation is an invitation to meet them with presence, honesty, and compassion.--------------------------------------Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.You can also find TMR on Instagram, TikTok, & Youtube.The Morning Ritual is produced by The Space (London).Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy