Centered in the City

Today I get to talk to one of my long-term besties, Afiya Bediako about her journey of prioritizing her mental health and well-being. In this episode we talk about how to navigate what is an "emergency" at work versus what other people label an "emergency." We explore how to navigate perfectionism and the on-going practice of making space in our busy lives to prioritize our well-being. Take a list...

In this podcast episode, Debrena Jackson Gandy, talks to us about the importance of sacred self-care. Debrena shares that we must do the deeper inner work of exploring who we are, challenging belief systems and healing wounds to experience lasting benefits. Healing work is a process that supports us feeling free. The more we do it, the freerer we feel. Take a listen to the whole episode and share...

In today's podcast, Tony Schwartz shares with us how to be a transformational leader. Tony shares that in order to have big impact in this world, we need to fully accept all aspects of ourselves — "you see more, feel more and be more." This approach allows us to avoid wasting energy defending and instead have more energy to create impact. Take a listen to the whole episode to learn more about ener...

On today's podcast, I talk to Jackie Stewart, a meditation teacher on how she practices mindful parenting. Jackie authentically shares how her practice helps her notice when emotions arrise and also when expectations show up in the mind. Jackie discusses how her meditation practice has transformed throughout the various stages of motherhood and how flexibility is key. Take a listen to the whole po...

In this podcast episode I get to talk to Susan Piver, an internationally-acclaimed meditation teacher and award-winning author on her new book, "The Buddhist Enneagram: Nine Paths to Warriorship." Susan discusses the Enneagram in more detail. We highlight why personality assesments can be helpful and harmful. Susan also discusses how the Buddhist lens of "Warriorship" helps us have courage to turn...

In this solo episode, I highlight 6 lessons I learned while constrcuting an outdoor kitchen with my husband this last week. These lessons are applicable to every day life and how we approach our projects, partnerships, manage our mindsets and moods. Take a listen and share your takeaways with me on Instagram @OneWade.    Are you looking to feel more centered as you transition into the Fall season?...

In today's podcast episode, Kathy Oneto and I discuss how we use and think about pace when it comes to  goal setting, balancing ambitions within our romantic partnerships and much more! Take a listen and join the conversation with us on Instagram @OneWade and @SustainableAmbition .    Are you curious to explore the theme of pace in your life? Start by listning to this 1-minute Mindful Moment exerc...

During this two-part series, Kathy Oneto, from Sustainable Ambition, and I explore the power and practice of paying attention to pace . The intention of this episode is to spark more curiosity and exploration around the theme of pace and how it shows up for you in your life.  Some prompts to ponder: How does noticing pace support you staying centered? Managing your energy levels? Being productive?...

In this solo episode, we will explore the practical and energetic difference between rituals, routines and habits. I share my passion and intention for supporting people building rituals and the science behind why rituals support our mental health ( check out this study ). I also share some practical ways on how we can stay committed and consistent with our rituals by proactively working with inte...

In today's episode, I talk to Claude Silver, Chief Heart Officer of VaynerMedia about how to create a compassionate and connected company culture. Claude shares various programming that has worked to keep the global media company connected as well as discusses the importance of investing in the "we." Claude shares how in order to focus on speed as an important ROI, culture needs to be emphasized....

During today's podcast, Diana talks to us about what compassion is and why it's challenging to practice. We discuss the brain's negativity bias and how our brains are more conditioned to focus on what's wrong and what's not working. Diana shares that the practice of self-compassion helps us connect to our innate goodness to realize we are OK, even with our failings. Diana also discusses how we can...

It's Wedding Season! Today on the podcast, I talk to Lilia from the Luv Collective about all things wedding. We discuss both of our wedding experiences and how we did not feel centered and yet, how we handled the journey. Lilia and I want to normalize the emotional roller coaster that can happen when getting engaged, wedding planning, dress shopping, the actual wedding day and more importantly, pl...

Today's podcast is essential for our humanity's well-being. I interview Kia Guarino, the executive director of Pro Choice Washington, to discuss how to manage our emotions and take purposeful action to fight for reproductive freedom. Kia gives us a clear snapshot of what is happen with abortion rights from a macro and micro level across the country and more specifically in Washington state. We dis...

On today's podcast, we explore what it is like to be a human who lives in a body. Cristy shares somatic insights of why it is important for us to tune into the wisdom of our bodies and how the body teaches us lessons the mind doesn't--the gift of being "bodyful." Cristy shares her process of slowing down, journaling out the thoughts, sensing what's happening in the body and being able to connect t...

In today's solo episode, I am excited to bust the myth that our mind has to be empty during meditation as well as dive deeper into the exploration of our thinking mind. I talk about how we can work with the various thought patterns of our mind. I also share a powerful practice that I personally use to untangle from the sticky traps of analysis paralysis. Take a listen and share your takeaways with...

Today we are talking about one of my favorite topics, food!  Dr. Ashley White shares her signature Responsive Eating™ approaches and how we can use our awareness of when we are hungry and what the mind is wanting to create a more centered relationship with food. We discuss how to manage food anxiety and where some of our wanting tendencies come from. Take a listen and share your takeaways with us...

In today's podcast, I highlight 3 strategies to beat burnout (aka be with burnout in a more supportive way). After years of facilitating mindfulness based self-regulation and stress management workshops as well as working directly with my 1:1 clients, I am sharing common thought cycles and strategies of how we can proactively work with burnout in our lives. Listen in and share your takeaways with...

On today's podcast, I get to talk to my friendtor, Jenny Blake, author/podcaster/keynote speaker about using system thinking to design solutions for stress in your business and life. Jenny highlights how when we use better systems, we can create more space in life--freeing our minds, time and teams. Jenny shares practical strategies of how to approach your calendar, set realistic boundaries with m...

This topic is one of my most favorirte topics to explore because understanding our nervous systems and having the power to self-regulate is essential for our wellbeing and living from a balanced, centered place. On today's podcast, Bhanu Harrison, a Clinical Social Worker, Trauma Informed Mindfulness Teacher and trainer breaks it down for us. We discuss what self-regulation actually means, we expl...

On today's podcast, we talk to Kathy Oneto about how to create sustainable ambition in our lives. We explore how noticing our personal pace, practicing pauses and letting go of perfectionism are key ingredients to create sustainable ambition in our own lives. Take a listen and share your takeaways with us on Instagram @OneWade and @SustainableAmbition   Do you want support building more mindful pa...

Are you a high achiever? Do you notice you get into a strirving mindset when it comes to meditation and or life? Hector talks to us about how we can untangle from an outcome oriented mindset and instead, harness that enegry to focus and notice our present moment reality. Hector also shares with us the vision and inspiration for the Med Gala , a red carpet benefit event raising funds to support med...

On this week's podcast, I talk to Jeff Takeda, a veteran of the United States Marine Corps and an active law enforcement officer, about how he uses his mindfulness practice on and off the job. Jeff shares his story about how and why he started practicing meditation as well as how mindfulness helps him untangle the mind from his thoughts/emotions/actions. Jeff says it is essential for people, espei...

In today's solo podcast, I share my insights (as I am still transitioning back into "modern day life") on time, pace, boredom and mindful eating practices. This is a short and sweet episode where I prompt you to get curious about these themes in your own life.  Share your thoughts and takeaways with me on Instagram @OneWade. Are you wanting to slow down and create your own mindful eating practice?...

The podcast is back in mindful action and I can't wait to connect with you all again! Thanks for being here. On today's podcast, I am recapping my personal takeaways, noticings and experiences from a month-long silent meditation I completed in March, 2022. You read that correctly, a MONTH of silence, no technology, and meditating formally and informally forr 16 hours a day. Yup! I had lots of time...

Woohoo!! We reached the 100th episode milestone! I am so grateful for each and everyone of you for listening, sharing, reviewing and being a guest on this podcast. You give me the fuel to keep going! Big thank you!  On today's podcast, I am giving you a variety of behind the scene insights. I share my answers to the opening prompts I ask each of my guests. I also share how and why I started this p...