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.

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

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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/ 

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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.

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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

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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.

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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.

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

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.

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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.

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

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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.

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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'.

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