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 hard
• You brace against the good stuff too like joy, love, being seen
• You're in a caregiving role, holding a lot for other people
• You've tried to push through hard feelings and it hasn't worked
• You want to feel more without being swept away by it

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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/brands

If you're a nature lover, this one's for you. I'm joined by Wendy and John Steward, the co-founders of Wild Tomorrow, a nonprofit that protects and restores wildlife habitat for threatened species while building a more hopeful future for nature and people. 

After successful corporate careers (John as a creative director at leading New York advertising agencies, Wendy as a Director of FX Sales for international banks) they left traditional paths behind to devote themselves fully to wildlife conservation, founding Wild Tomorrow in 2015.

In today’s conversation, we get into rewilding (both the inner and outer landscapes), how the window of tolerance relates to compassion, the nervous system and why the change we want to see outside us begins by expanding inward first.

Books & resources mentioned

Less Is More: How Degrowth Will Save the World — Jason Hickel

Dominion: The Power of Man, the Suffering of Animals, and the Call to Mercy — Matthew Scully

Zen and the Art of Saving the Planet — Thich Nhat Hanh

Beyond Words: What Animals Think and Feel — Carl Safina

We Are Eating the Earth: The Race to Fix Our Food System and Save Our Climate — Michael Grunwald

Learn more about Wild Tomorrow here. 

Join us in London! On Saturday, June 20th we'll be hosting a Wild Tomorrow event at The Space in South London. It's a donation-based gathering where we'll explore rewilding our inner landscape while learning about rewilding out on the land. Learn more here.

Saturday, June 20th from 3-5pm at The Space in SW4.

Loved this episode? Please leave a review, it helps more seekers find the show. 

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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/brands

After six years this is the final episode of The Morning Ritual.

BUT I'm not going anywhere. At the start of June this show transforms into 'Expanding Inward' A deeper, wider, and a lot more honest about where I actually am in my own practice and inner life.

If you've been here for any part of this journey, thank you.

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. X

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Resources:

Skymind- https://skymind.us/book/

Subscribe to The Morning Ritual wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my The Morning Ritual on Substack.

Advertising Inquiries: https://redcircle.com/brands

Barrie is back! MY BFF Katrina and I sit with *our* astrologer to about the astrological shifts shaping this moment in time. As we approach the Spring Equinox, this is the beginning of a major new cycle. 

In today's episode, we explore what this shift might mean for the collective and how each of us can participate in shaping what comes next. This conversation weaves together astrology, spirituality, and personal empowerment, offering a hopeful perspective during a time that often feels chaotic.

We also explore: 

• Why the Spring Equinox is considered the true energetic beginning of the year
• The possible return of feminine values. Think community, nurturing, collaboration, and collective care
• Why joy and creativity may be the most powerful forces we have right now
• How to navigate uncertainty while trusting your own intuition
• Why your job is not your identity & how to reconnect with your deeper purpose
• The role of community and collective intention in shaping the future
• A simple Spring Equinox ritual to help you set intentions for this new cycle

You can find Barrie's books here:

Simple Spells for Love

Simple Spells for Success 

You can connect with and learn more about Katrina here.

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If this conversation resonated with you, subscribe to The Morning Ritual wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my The Morning Ritual on Substack.

Advertising Inquiries: https://redcircle.com/brands

A meditation practice to move from urgency to ease. Get comfortable and carve out 10 minutes to explore how to set an intention for ease without forcing yourself to relax.

Your shoulders know how to drop when you stop holding them up. Your jaw knows how to soften when you stop clenching it. Gravity is already doing its job. You’re just getting in the way.

This practice is just helping you step aside.

Learn more about this concept of direction here.

For more meditations visit my substack.

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

Advertising Inquiries: https://redcircle.com/brands

Transformation doesn't happen in a single moment - it happens through the choices we make every day. Eric Zimmer, host of The One You Feed podcast and author of the new book ‘How a Little Becomes a Lot’, joins me for a conversation about what actually creates lasting change.

Eric shares his recovery journey from addiction and how acceptance became the foundation for real transformation. Not because he approved of where he was, but because he stopped fighting reality long enough to respond to it clearly.

This conversation is for anyone who's tried to change and felt stuck, who's wondering where to focus when everything feels urgent, or who's loving someone who won't change. We explore the difference between your circle of concern and circle of influence, how to work with resistance instead of eliminating it, and why starting matters more than feeling ready.

Pre-order How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life

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If this conversation resonated with you, subscribe to The Morning Ritual wherever you listen to podcasts. For more on meditation, nervous system work, and practical spirituality, check out my The Morning Ritual on Substack.

Advertising Inquiries: https://redcircle.com/brands

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.

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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.

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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

Today, 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.

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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.

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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

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. I

If you loved this episode, check out Before the Lights Podcast wherever you listen to podcasts, and consider leaving a review :) 

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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.

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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

This 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.

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'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 Call
• Personalized Morning Ritual to practice for the 28-days
• Three Gatherings (75-mins each)
• 1:1 Connection Calls
• Digital Ritual E-Book
• Accountability & Connection

Learn more and apply here.

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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