Centered in the City

Have you ever found yourself genuinely happy for someone else... while also feeling jealous? Maybe a friend got promoted, someone announced exciting news or you watched another person's life unfold online and suddenly started questioning your own.  In this episode of Centered in the City , we're exploring one of the most common (and least talked about) human emotions: envy . Instead of judging or...

Do you find yourself reaching for your phone without thinking? Constantly checking emails, scrolling social media, or feeling restless when you finally have a moment of quiet? You're not alone. In today's always-on world, our brains are bombarded with endless opportunities for quick dopamine hits. While dopamine itself isn't the enemy, constantly chasing stimulation can leave us feeling distracted...

Do you find yourself replaying conversations after a date, obsessively checking your phone or overthinking? If dating feels full of uncertanity and anxiety, I wanrt you to know you are not alone.  In this episode of Centered in the City podcast , I explore the root causes of dating anxiety and shares practical tools to help you stop overthinking, regulate your nervous system, and reconnect with se...

Are your hormones affecting your energy, mood, sleep, cravings, or overall well-being? In this episode of Centered in the City , I sit down with nutrition expert and cookbook author, Lauren Chambers, to explore how everyday food and lifestyle choices can support hormone balance naturally. If you've ever wondered why you feel exhausted despite getting enough sleep, struggle with unexplained craving...

Have you ever said, "I know meditation is good for me, but I just can't seem to stick with it"? Or maybe you've tried meditating before and found yourself wondering: Am I doing this right? Why can't I stop thinking? How long am I supposed to meditate? What if I'm too restless to sit still? If so, you're not alone. In this week's episode of Centered in the City , I'm answering some of the most comm...

What happens when you step outside your normal life for three months? In this episode, I'm reflecting on my recent chapter living abroad in Spain and sharing the lessons, surprises, challenges, and moments of growth that emerged along the way. Whether you've dreamed of living abroad, are navigating a life transition, or simply feel the pull to slow down and live more intentionally, I hope this con...

In this episode, I explore a different approach to resilience—one rooted not in pushing harder, but in softening into strength. Many of us were taught that resilience means holding it all together, staying productive, and bouncing back as quickly as possible. But what if true strength isn't found in force? What if resilience is built through self-trust, presence, rest, and the courage to stay conn...

Do you finally sit down to rest, only to feel restless, guilty, or anxious? If so, you're not alone. In this episode I explore why slowing down can feel surprisingly uncomfortable and why so many of us feel a constant pressure to stay productive. Drawing on nervous system regulation, IFS and mindfulness, I unpack the deeper reasons behind our "addiction to doing" and offers practical tools to help...

Mother's Day can be a tender and complicated time, especially for those navigating life as a motherless daughter. In this episode, we explore the true importance of celebration as a meaningful practice of presence, healing, and self-compassion. You'll learn how to honor your experience, redefine celebration on your own terms, and create rituals that support you through grief and growth. What You'l...

Do you feel mentally exhausted but can't seem to shut your mind off? Even in moments of rest, your thoughts keep racing, pulling you out of the present moment. In this episode, we explore how to find quiet in a loud, overstimulating world—without needing to escape your life or add another overwhelming self-care routine. You'll learn simple, practical mindfulness tools to help you step out of autop...

In today's episode, Kathryn shares her powerful journey of learning how to live truthfully and authentically. What began in an acting class became a profound awakening—guiding her into deeper self-awareness, emotional vulnerability, and a more fully alive way of being. After building a successful corporate career and rising to the role of Vice President, Kathryn came face-to-face with a difficult...

Step into the season of renewal with this guided springtime walking meditation designed to help you slow down, reconnect with your body, and cultivate mindful presence. In this episode, you'll be gently guided through a walking meditation practice that invites you to awaken your senses, regulate your nervous system, and release stress as you move. Whether you're walking through nature, a city stre...

What does it really feel like to move abroad, start a family, and build a life in a new culture? In today's episode, Anna Preston joins us for a soulful and honest conversation about navigating major life transitions with presence and alignment. From relocating to Europe to growing her family, Anna shares what it takes to stay grounded through uncertainty, change, and the emotional ups and downs o...

Wearables like the Oura Ring and continuous glucose monitors (like Lingo) promise clarity—better sleep, balanced blood sugar, and optimized energy. In this episode, I share my personal experience using wearables—what surprised me, what supported me, and what quietly started to pull me out of alignment. Because while these tools can offer powerful insight into your body… they can also lead you to s...

The wellness world is noisy. New products are constantly launching, all claiming to be "better for you." This episode helps you cut through the clutter and come back to what actually matters: simplicity, nourishment, and feeling good in your body . Looking for the  best healthy food products of 2026 ? In this episode of Centered in the City , I'm breaking down my top picks from Expo West , one of...

Struggling with feeling not good enough? In this episode, Lodro Rinzler shares Buddhist wisdom on basic goodness, shame, guilt, boundaries and how to build true self-worth and self-acceptance. In this powerful and compassionate conversation, I sit down with Lodro Rinzler to explore the deeply rooted belief of "I'm not good enough" that show up and affect every aspect of our life. Drawing from his...

Do you find yourself replaying conversations in your head, overthinking past mistakes, or trying to control things that are out of your hands? Learning how to let go is one of the most powerful skills for reducing stress and calming your nervous system. In this episode of the Centered in the City Podcast , mindfulness coach Wade Brill explores why letting go can feel so difficult and how the brain...

In a world where many professionals spend their days behind screens, thinking, analyzing, and producing ideas, it's easy to become disconnected from the body. Over time, this disconnection often shows up as fatigue, chronic tension, poor posture, or persistent physical pain. Not to mention, the way we interact with technology is literally changing the shapes of out bodies.  In this episode, I talk...

In a world full of noise, urgency, and endless options, many of us struggle to trust our decisions. We overthink, second-guess ourselves, or move too quickly from pressure instead of clarity.  The symbolic energy of the Fire Horse represents passion, movement, independence, and transformation. While this energy can inspire bold action and growth, it can also increase feelings of urgency, overwhelm...

In this guided meditation on love, we explore how to cultivate self-love, compassion, and emotional resilience through mindfulness. Love isn't just a feeling. It's a practice. And when we intentionally train the mind toward kindness and connection, we strengthen our nervous system, improve our mental health, and increase our capacity to handle stress. This loving-kindness meditation is designed to...

In this episode, we explore Polyvagal Theory and how understanding your nervous system can help you feel calmer, more grounded, and resilient during times of stress and uncertainty. You'll learn how to: meet your nervous system where it is recognize the language of your body work with your stress response instead of fighting it. Through science-backed insights and practical strategies, this episod...

In today's episode, I discuss how to mindfully engage with the news without becoming overwhelmed, anxious, or emotionally burned out. In a world of constant headlines, breaking news, and crisis-driven media, many people experience news anxiety , doomscrolling, and nervous system overload. This episode offers  science-backed mindfulness tools to help you stay informed while protecting your mental h...

Social anxiety can feel exhausting — the racing heart, overthinking conversations, replaying moments on a loop, and the urge to avoid social situations altogether. If you've ever wondered "Why am I like this?" or "How do I stop feeling so anxious around people?" — this episode is for you. In today's episode I break down what social anxiety really is and shares research-backed strategies to help yo...

Grief is not just about losing a loved one—it shows up in many forms throughout our lives. In this episode, we explore Francis Weller's 5 Gates of Grief and how they help us understand the full spectrum of loss, change, and heartbreak we experience as humans. You'll learn: What the 5 Gates of Grief are and how they show up in daily life Why grief is a natural, healthy response —not something to "f...

In a culture that glorifies hustle, productivity, and "doing more," it can be hard to know the difference between healthy striving and overexertion that leads to burnout. In this episode I explore what it truly means to strive in a way that supports both growth and well-being. Healthy striving isn't about lowering your standards or giving up on your goals—it's about learning how to move toward wha...