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 connection

Enjoy this FREE loving kindness meditation.

Resources:

• Feelings & Needs List (NVC Academy)
• The Morning Ritual Substack

Relationships are messy, imperfect, and transformative. This conversation is an invitation to meet them with presence, honesty, and compassion.

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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.

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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Ally Bogard reminds us that meditation isn’t about chasing calm. It’s about meeting yourself exactly where you are. Sometimes that’s relaxed, and sometimes it’s deeply uncomfortable. In facing what arises, we come closer to our truth.

Ally shares insights from her book, The Quiet Teachers: Becoming a Student of Your Life, along with self-reflection tools designed to help you reconnect with who you truly are. Ally offers a refreshing and honest perspective on meditation, reminding us that the practice is not pleasure-seeking—it’s a powerful form of self-inquiry that can be deeply transformative.

Learn more about Ally here.

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Here for the meditations? They now live on my Substack, still completely free. You can think of The Morning Ritual Substack as your hub for daily practice. From guided meditations to audio/video practices and journal prompts to live gatherings. 

The Morning Ritual Substack- https://themorningritual.substack.com

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Join me on retreat August 28-31st in the English Countryside!

Learn more here: https://www.thespacelondon.co.uk/retreats

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.

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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

Welcome to the new season of The Morning Ritual! In this episode we explore: 

• What ritual means and why it matters
• The difference between the “Self” and the “self,” and why reconnecting with your capital-S Self is essential
• How my own journey with ritual began over a decade ago 
• The daily practices that support me now
• Why it’s not about perfection, but presence
• My #1 tip for building a ritual that stick 

Here for the meditations? They now live on my Substack, still completely free. You can think of The Morning Ritual Substack as your hub for daily practice. From guided meditations to audio/video practices and journal prompts to live gatherings. 

The Morning Ritual Substack- https://themorningritual.substack.com

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Join me on retreat August 28-31st in the English Countryside!

Learn more here: https://www.thespacelondon.co.uk/retreats

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.

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Mentioned in this episode:

Tracee Stanley on The Morning Ritual- https://podcasts.apple.com/us/podcast/the-morning-ritual/id1503994111?i=1000663165069

The Luminous Self by Tracee Stanley- https://www.traceestanley.com/luminous-self

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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

In this season finale, I take a few minutes to check in and share some exciting updates: I’m getting married next month (!), taking a short break from the podcast to fully savor the wedding and honeymoon, and lining up some truly special interviews for the next season, launching in August.

Before I step away, I wanted to leave you with one final meditation—a gentle and simple practice to help you slow down and reconnect with yourself.

This meditation is about stripping back the noise and remembering the essence of practice: being with yourself. No pressure to fix, improve, or do anything “right.” Just breath, stillness, and presence.

As always, thank you for being part of this community. Feel free to revisit past episodes in the meantime, and keep your morning ritual alive.

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Join me on retreat August 28-31st in the English Countryside!

Learn more here: https://www.thespacelondon.co.uk/retreats

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.

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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

Feeling 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.

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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

What 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.zasada

A Gift for TMR Listeners

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.

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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

In 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.

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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

March 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 Equinox
• How to embrace eclipse season (and the uncomfortable parts of ourselves) 
• Using astrology as a tool for empowerment and conscious living
• The major planetary shifts initiating in March
• Rituals to align with the Spring Equinox 

Connect with Barrie at www.barriedolnick.com

Check out Barrie's book, including the Simple Spells series, here.

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Enjoying TMR? Be sure to leave a rating and/or review! It makes our day.

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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

In this guided meditation, Maureen Walsh invites you to connect with your own energy, offering a practice to cleanse, recharge, and unlock on a subtle, energetic level. Through gentle guidance, you’ll explore ways to nurture and protect your energetic field, leaving you feeling lighter, clearer, and more aligned.

Learn more about Maureen and her work: lookformeinthestars.com/group-container

Listen to my latest conversation with Maureen, 'Understanding Intuition and Energy Work' here: https://open.spotify.com/episode/3TMKOWyHZ8IvJSjyCp2fM6?si=9195f79735b04775

Enjoy The Morning Ritual? If this episode resonated with you, please consider leaving a rating or review—it helps others discover the show! You can also share it with a friend who could use a moment of stillness and renewal. Your support means the world.

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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

In this episode of The Morning Ritual, I sit down with my energy healer Maureen Walsh- a multifaceted international artist, guide, and teacher who has dedicated the past two decades to immersing herself in the realms of yoga, meditation, art and mysticism. For the last ten years, she has been professionally practicing and refining her skills in the healing arts. Her expertise spans a wide range of modalities, including visionary and biodynamic craniosacral therapy, as well as several trauma-informed energetic healing techniques.

We talk about: 

• Her personal journey
• My experience of working with Maureen for 40 days straight
• Ancestral healing & inner child work 
• The importance of grounding + a quick practice to ground down

Join Maureen’s upcoming 40-day Expansion Portal starting March 4th, 2025. Learn more:

https://lookformeinthestars.com/group-container 

Connect with Maureen: 

Website- https://lookformeinthestars.com/ 

Instagram - @moewalsh11 

Our Sponsors:
* Check out Global Healing: https://globalhealing.com/heal


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