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!

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.

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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!

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 relaxation
• The stages of relaxation and how to move through them
• How breath, awareness, and gentle movement support the nervous system
• The emotional and somatic roots of insomnia and burnout
• Understanding circadian rhythms and how stress disrupts them
• Practical ways to set yourself up for better sleep—from the moment you wake

Join Laurent at The Space in London on Saturday, October 25th for his One Day Restorative Retreat.

Learn more about Laurent 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!

Your 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_wellness

Get your complimentary 'Self Limiting Belief Exercise' 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.

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.

In this episode, Lilly sits down with Dr. Lauretta Greer, a trauma-informed Coaching Psychologist who specialises in personal development, transitions, and stress management. With a passion for stress prevention and resilience, Lauretta’s mission is to help people enhance their skills, improve mental and physical health, and take charge of their lives.

What you gain from this conversation:

• What a Coaching Psychologist actually does and how it differs from traditional coaching or therapy
• Two definitions of resilience Lauretta uses with her clients — and why they matter
• How to tell the difference between healthy stress and toxic stress
• The “Fight, Flight, Freeze & Fawn” stress responses (and how to move through them)
• PERMA: Positive Psychology in real life — a simple framework for everyday resilience
• Practical tools & reframing techniques for when you’re feeling overwhelmed
• When meditation and mindfulness can backfire and how to adjust your practice
• How Lauretta’s upcoming book The Grey Space explores the evolving space between therapy and coaching

Key Takeaways:

• Resilience isn’t just “bouncing back” — it’s learning to adapt, grow and integrate life’s challenges.
• Stress can be helpful or harmful; knowing the difference is the first step.
• Mindfulness works best when it leaves the cushion and enters everyday life.
• Coaches and mental-health professionals need support in the “grey space” between therapy and coaching.

Resources & Links: 

Dr. Lauretta Greer’s Website- https://drlaurettagreer.com/ 

Her upcoming book 'The Grey Space' is available for pre-order!  

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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.

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.

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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.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

I'm joined by friend and fellow podcaster, Courtney Plank, also known as Coco. Coco is the founder of Coco Plank Therapy, where she draws on Buddhist Psychology and Mindfulness-Based Stress Reduction to help clients break free from unhelpful patterns and create lives filled with purpose and connection.Through the lens of Buddhism and Yoga Philosophy, we reflect on how these traditions offer timeless ways of reconnecting to ourselves, our communities, and our true nature.

Some of the themes we cover include:

• The parallels between Buddhism’s Four Noble Truths & Eightfold Path and Yoga’s Eight Limbs
• How neuroscience supports the Buddhist practice of observing and fact-checking our thoughts
• The rituals and practices that keep us grounded and steady on the path
• Reclaiming forgotten wisdom traditions for modern life
• Balancing self-inquiry (through meditation, therapy, and reflection) with outward action
• The role of podcasting as both a practice and a pathway to deeper connection
• How nurturing creativity reminds us that every human is creative
• How to live more heart-centered and communicate in ways that foster real connection

Ultimately, this episode is about remembering our shared longing: to connect more deeply- with ourselves, with each other, and with the world around us.

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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.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

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 teacher
• Why your breath mirrors your internal state (and how to change it)
• How modern stress shapes our breathing patterns
• What makes Facilitated Breath Repatterning different from other breathwork practices
• Practical ways to use your breath to reduce stress, improve focus, and unlock potential

Whether 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

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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.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

In this episode, Lilly sits down with psychic medium and healer Nikki Leader to talk about the power of intuition in our modern world. Nikki opens up about her personal journey through grief and awakening, how her psychic senses first came alive, and why she believes intuition is the superpower we all need, especially in an age of AI and information overload.

Together, we explore:

• How and when Nikki first discovered her psychic gifts
• Common myths about psychic readings (and what she truly hopes you take away from a session)
• The fascinating link between gut health and intuition
• The rise of spirituality in mainstream and corporate spaces
• Simple ways to begin strengthening and trusting your intuition in daily life
• The what and why of a Soul Plan Reading

This conversation is both grounding and expansive. It's an invitation to reconnect with your inner wisdom and see intuition as a guiding force in everyday life.

You can learn more about Nikki here. 

Nikki is coming to London! There are two opportunities to work with her:

August 29th- One-on-one tarot readings 

September 13th- The Intuitive Life Workshop 

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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.

The Morning Ritual is produced by The Space (London) with end to end video production by Charlene Huskinson.

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.

The Morning Ritual is produced by The Space (London).