Centered in the City

Have you ever spent a week with a friend in silence? I just did!  Join me on the podcast where my friend, Alex Katz and I debrief and discuss our silent meditation retreat.  You might think, "Ohh how awkward!" But in reality, it was a powerfull experience and we can't wait to share it with you. During this episode we discuss our inner dialgues while silent with each other. We share our own big ins...

Today is a special day on the podcast. It is my birthday! I am currently on a silent meditation retreat, but I thought sharing this guided practice would be a fun way to celebrate through time and space. Enjoy this 13 minute guided meditation if it is your bithday or you want to pretend it is your birthday. This is also a great episode to share with your friends and loved ones on their birthday (l...

On today's podcast episode, meditation teacher, Aiko Smith, talks to us about how we can use our mindfulness practices to bring awareness to our suffering. Suffering is so human! We all experience various forms of suffering. Gaining awareness that there is suffering is the first step. We explore themes of trauma and anti-racism work to highlight how much suffering there is internally and externall...

Today on the podcast, we are using "spring time energy" to add some "freshness" into our internal/external spaces. I am sharing 10 different holistic spring cleaning strategies to support us "clearing the crap" to make space for what's next. Listen to the whole podcast episode and share with us on Instagram @OneWade, one spring cleaning tip you are excited to practice. Let's support each other tak...

In today's podcast episode, Dr. Caitlin Faas shares with us how she faced and navigated one of her biggest fears, losing her husband. We disucss how North American culture creates an addictive reward system for using work and busyness as an "appropriate" coping strategy to numb emotions of grief. Caitlin shares how she practices releasing control of life by recognizing how temporary everything is....

ooofff, are you ready to explore the theme of "trust" with me? I hope so! In today's juicy solo epsiode, I explore what trust is, how can we build more of it and why it matters. I share my personal insights of realizing where in my life I didn't trust and how I contunually practice leaning into it. Trust is a foundational attitude that helps us build lasting confidence. When we cultivate trust, we...

This episode is a double-hitter, and I can't wait for you to listen. I interview two amazing artists to explore the concept and expression of creativity. Part One features a connversation with Amy Blackman, a Broadway and TV actor. Part Two features, Sabrina Gschwandtner, an internationally-known visual artist.  In both dialogues, the concept of creativity is expressed as having two layers. Creati...

In today's podcast, Dana and I discuss what it looks and feels likes to be conscious of our relationship to money and spending. Dana shares why it is important to untangle from "Budget Culture" and instead focus on making decisions from a "Conscious Spending" lens. Dana gets us to pay attention to the muliple systems (macro and micro) that influence our purchasing power (ie. what our credit score...

On today's podcast, I talk to Emma Ramat. She is a private chef in New York City, the Hamptons, Austin and many other places. We discuss how we can flex our creative muscles in the kitchen whether we are cooking for a large party or solo. Emma shares her passion for cooking and inspires us how we can gain confidence in the kitchen by starting small.  Listen to the whole episode for great tips and...

On today's podcast, Chelsea inspires us to be courageous and brave when we reach for connection. Navigating the highs and lows of dating can create a lot of anxiety and ambiguity. The key to finding stability is to honor your own wants and your own journey. We get to untangle from needing the approval of others or playing a certain role for someone else. We get to honor ourself. We get to change o...

Today's episode is all about permission to play in your meditation practice. Sam Snowden and I share insights into our current mindfulness practices and how we use technology to support us. Yes, we also mention the habit of "scrolling" that is not so skillful. Sam highlights how her evening practice is like "sitting down with an old friend." She shares one of her favorite practices, which she call...

On today's podcast, Neeru Sengar, an Ayurveda expert (and Doctor in India) explains what Ayurvedic medicine is and how it takes a different approach to health care than Western medicine. Neeru encourages us to get quite and listen to our own body's wisdom and drop the lateest fads. Each person has a unique finger print so discovering what works well for one person might not be the same for someone...

On today's podcast I discuss how we can cultivate more grounding energy in our lives. Grounding helps us feel more present and connected. It is a foundational energy we need to cultivate to be able to access more creativity, love and intuition. Take a listen and share with us your favorite ways to ground on Instagram @OneWade.   Download your free "Get Centered in 30 Seconds Tool here."   Want mor...

On today's podcast I share from the "messy middle" of managing failed expectations. Expectations hurt, especially when you are someone like myself who has really high standards of self and others (hello perfectionist). On the podcast, I share a few steps and my process of how to manage expectations and be with the emotions that come along the roller coaster ride. Take a listen and share your takea...

Today's episode is a special request from a Centered in the City member. We all have self-talk. Sometimes it is really loud and bossy. Sometimes it is gentle and kind. Sometimes it is judgmental. Learning to navigate our self-talk is an essential practice for our well-being. I share a few frameworks and ways we can build awareness around our self-talk and work to sprinkling in more curiosity and k...

Navigating the winter blues is no joke. Today on the podcast, I share a bunch of my favorite cozy winter practices to help me feel me best. These practices range from how we think about our biochemistry to nourishment to movement and beyond. Take a listen and share your favorite practices when navigating the winter blues with me on Instagram @OneWade. I am practicing one of my Power Intentions of...

There is a balance we try to strike at the beginning of the New Year. Part of us wants to step on the gas pedal and zoom into "get sh*t done mode." While another part of us wants to stay right where we are because change or growth can be hard/exhausting. Or is this only me? On today's podcast episoode, I talk about 3 ways you can take loving action to mindfully take charge of your new year. A way...

I practice these 3 rituals as a way to have closure on one year and make space for the new year. Reflection is the key ingredient that gives me insight so that I can integrate my learnings and continue to grow. What are your favorite rituals to practice at the EOY? Share with me on Instagram @OneWade Year in Reflection Journal Prompts on Centered in the City  . Use this Spotify playlist to inspire...

On today's episode, Mandy Jankus and I explore the mighty topic of grief. We know that this is such a present topic as we experience the holidays. We are both motherless daughters navigating the never ending  journey of grief. Mandy gives us permission to accept that the grief journey is not linear or prescriptive. She shares with us how she keeps her mother alive and present by creating meaningfu...

I used to not believe in or like supplements. However, that has changed in the last few years. Recently, I started to explore how my body needs more support on a cellular level. Today, I got to talk to my friend and Co-founder/ Co-CEO of Needed , Ryan Woodbury. In this podcast episode, we talk about the benefits of supplements and how they help the various functions of our bodies work together hol...

In today's solo episode, I share my journey around mindful movement. I discuss the spark that got me off of the couch and into the gym when I was a teenager. I also discuss my motivation for staying consistent as an adult while dropping exercise anxiety. I ask you, the listener, some reflection questions so that you can connect to why movement is meaningful and important to you!  This is an opport...

This episode was requested by listeners so I am excited to bring you more content on the topic of Perfectionism. I welcome you to grab your journal or take this episode on a walk with you. May this recording offer a mirror into your human experience so that you can see/feel/hear yourself more clearly. During this podcast episode, I share inisghts from Dr. Jeff Szymanski's The Perfectionist's Handb...

In today's podcast episode, Alexa shares her powerful story about how she recovered from anorexia by building a more embodied and connected relationship with herself. We discuss how addictive being "busy" is and how it can be comfortable because of our conditioning and making us feel alive. Alexa also shares how we can be mindful this holiday season by curiously asking ourselves, "Is this a treat...

On today's podcast, I get to talk to one of my closest mentors and personal coaches, Krista Petty. Krista shares how we can live more fully in our bodies by paying attention to sensations. We discuss how culturally conditioned we are to live in our minds and that it is a practice to learn how to listen to our bodies. Krista shares how we can make decisions by listening to our bodies instead of get...

Today on the podcast, I get to talk to Jeremy Hunter about what it means to be a mindful leader during our modern times. Jeremy highlights how difficult it is for leaders to manage others without learning how to first manage themselves. This is an essential step because organizations experience the consciousness of the leader. Jeremy also discusses how important it is for leaders to focus on build...