Podcast
Expanding Inward
Hosted by Lilly Macfarlane · EN
Expanding Inward, hosted by Lilly Macfarlane, is a podcast about self-remembrance.
So much of modern life pulls us outward, away from our own inner knowing and intuition. This show explores how to look inward with curiosity, remember your true nature, and come to accept and trust your inner landscape.
What does it mean to make more space within? How can we widen our capacity to meet life as it is? And how does turning inward deepen our connection to ourselves, to others, and the world?
Here, the conversations stay conceptual, drawing on voices from a variety of lenses. For a more experiential relationship to these topics, find Lilly's Substack, also called Expanding Inward, with practices to explore and shift your inner life.
Let's connect! Don't be shy, please reach out on:
www.lillybalch.com
Instagram: @expanding.inward
Expanding Inward is produced by The Space (London).
29episodes
Episodes
Newest firstAll episodes
The Intersection of Creativity and Healing with Desmond & Dempsey’s Molly Goddard
Nov 1200:43:06Tap to summarizeToday, we’re exploring creativity and how it intertwines with healing.I’m joined by Molly Goddard, the co-founder and Creative Director of the luxury pyjama and sleepwear brand, Desmond & Dempsey.Together, we unpack what it means to bring imagination into form, to balance intuition with structure, and to stay connected to your creative spirit amidst the realities of running a business. We also explore how the creative process itself can be a path to self-discovery and healing.This conversation is a gentle reminder that creativity lives within all of us — and when we nurture it, we reconnect with our most authentic selves.------------------------------------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
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Reconnect with Your Power & Show Up Fully for Life
Nov 400:42:41Tap to summarizeIn 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/brands
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Meditation || An Evening Ritual for Deeper Sleep
Oct 2200:22:20Tap to summarizeThis guided Yoga Nidra practice invites you to unwind, release tension, and prepare the mind and body for deep, restorative rest. Whether you’re easing into sleep or craving a moment of calm before bed, this meditation will help you soften into stillness and reclaim your natural rhythm of rest.You can also enjoy this practice in the afternoon, a dreamy way to reset during that mid-day lull. Think of it as a guided nap: a moment to consciously rest, recharge, and return to your day with renewed clarity and ease.---------------------------'Reclaiming You' begins on November 5th. Learn more here. I’m inviting 10 women to join me for the very first round of ‘Reclaiming You’', a 28-day virtual journey designed to help you reclaim your energy, reconnect with yourself, and return to a steady rhythm of daily practice. What you get:1:1 Intention-Setting CallPersonalized Morning Ritual to practice for the 28-daysThree Gatherings (75-mins each)1:1 Connection CallsDigital Ritual E-BookAccountability & ConnectionLearn more and apply 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/brands
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Understanding Rest, Relaxation, and Better Sleep with Laurent Roure
Oct 1500:53:50Tap to summarizeLilly 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/brands
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How to Shift Your Self-Talk for More Clarity & Joy with Jenny Conway
Oct 800:49:29Tap to summarizeYour self-talk is the foundation of how you show up for your life and your beliefs shape your reality. In today’s episode, I sit down with mindset coach and business mentor Jenny Conway to explore how we can shift our inner dialogue to live more in alignment with our values and desires.Jenny, founder of Evamoso, helps women wake up to their lives before a wake-up call. Together, we explore the power of self-talk and how the words we use with ourselves shape our confidence, energy, and clarity. Jenny shares simple, practical ways to begin shifting from criticism to compassion.She also offers tactical coaching tools you can start using today. from grounding practices to subtle mindset shifts that bring more ease and purpose into your life. Whether you’re feeling stuck, overwhelmed by the daily grind, or simply ready for a reset, this episode will help you pause, reconnect, and speak to yourself with more clarity.Learn more about Jenny here: www.evamoso.com and connect with here at @evamoso_wellnessGet your complimentary 'Self Limiting Belief Exercise' 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.Advertising Inquiries: https://redcircle.com/brands
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Why Meditation Sometimes Doesn’t Work (and What to Do Instead)
Oct 100:28:59Tap to summarizeIn 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/brands
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Power-Up Episode: Recalibrate & Realign
Apr 2, 202500:09:52Tap to summarizeFeeling 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.thespacelondon.co.uk/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.Advertising Inquiries: https://redcircle.com/brands
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Sensuality, Shame & Shadow Work with Ashka Zasada
Mar 26, 202501:02:46Tap to summarizeWhat 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 awaken to their own aliveness in the everyday.Connect with Ashka: https://ashkazasada.com/ & @ashka.zasadaA Gift for TMR ListenersAs 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.thespacelondon.co.uk/Loving the podcast? Leaving a rating or review helps more than you know—it truly makes our day.Advertising Inquiries: https://redcircle.com/brands
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Meditation: Alchemize Negative Emotions with this Simple Practice
Mar 5, 202500:14:24Tap to summarizeIn 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? Listen to the previous episode with Barrie Dolnick here: https://www.themorningritualpodcast.com/ Enjoying TMR? Be sure to leave a rating and/or review! It makes our day.Advertising Inquiries: https://redcircle.com/brands
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Spring Equinox 2025 – What to Expect Astrologically with Barrie Dolnick
Feb 26, 202500:56:20Tap to summarizeMarch 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 EquinoxHow to embrace eclipse season (and the uncomfortable parts of ourselves) Using astrology as a tool for empowerment and conscious livingThe major planetary shifts initiating in MarchRituals to align with the Spring Equinox Connect with Barrie at www.barriedolnick.comCheck out Barrie's book, including the Simple Spells series, here.-----------------------------------------Enjoying TMR? Be sure to leave a rating and/or review! It makes our day.Advertising Inquiries: https://redcircle.com/brands
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