Centered in the City

January 1 often arrives with urgency—new goals, new habits, a quiet message that we should already be moving forward. However, I am here to remind us, today is a sacrid day to pause , not push. In this episode, I invite you into the space between what was and what's next—a liminal moment where reflection, rest, and belonging matter more than becoming someone new. You'll explore why the nervous sys...

Happy Christmas! Today I want to give you a 9 minute meditation on receiving which is helpful to not only feel resourced during the holiday season, but it gives yourself the best gift! Plus I share some reflections after going on my own at home 5 day silent retreat.   If you are feeling called to dip your toe into the mindfulness and meditation world, I welcome you to apply for the Winter Mindfuln...

The holidays don't overwhelm everyone in the same way. For some of us, stress shows up as trying to control everything. For others, it looks like pushing through exhaustion, spinning in our heads, overgiving, avoiding, or checking out altogether. In this solo episode, I break down the six common  overwhelm styles I see again and again — not to label or fix you, but to help you understand yourself...

In today's episode, I sit down with Rachael Grochowski , founder of RHG Architecture + Design , for a conversation about the deeper purpose of the spaces we inhabit. Rachael invites us to rethink design not as decoration or function alone, but as a pathway to connection, meaning, and self-discovery . Together, we explore how the environments we create can nurture our well-being, support who we're...

As the days grow darker and the world speeds up, many of us feel overstimulated, tired, or disconnected from ourselves. In this episode, I invite you to "winter with intention"—to soften the pressure of productivity and shift into a more grounded, replenishing rhythm that supports your nervous system and well-being. How to embrace this season to enhance our holistic life.  Through gentle reflectio...

Happy Thanksgiving! However you are choosing to celebrate this holiday, may we use this holiday as a time to focus on cultivating more gratitude in our life. Research demonstrates how being grateful improves our well-being.  Take yourself and or your family on a 4 minute or longer gratitude walk. Take a picture of yourself on your walk and share it with me on Instagram @OneWade Want more guided wa...

If you find yourself stress-eating, overeating at family gatherings, holiday parties or losing your healthy routines in the swirl of the holiday hustle (ie. travel, sugar, and social pressure) this episode will help you reconnect with your body, your breath, and your intention. Using research-backed mindfulness tools, behavioral psychology, and a grounded, compassionate approach, I share how to st...

In this episode, we dive into how mindfulness can transform sex, intimacy and connection. As modern humans, we live a lot of life on autopilot, stressed and hustling. We crave more presence, self-care, intimacy and authenticity. Drawing on the research of psychologist & sex-researcher Dr. Lori Brotto, author of Better Sex Through Mindfulness: How Women Can Cultivate Desire , we explore what's real...

Before the glittering whirlwind of the holidays arrives, we have a sacred opportunity to slow down and support our wellbeing. In this episode, I invite you into a proactive, mindful approach to the season using science-backed strategies that help your nervous system stay steady and nourished. You will learn how rituals, boundaries, and intentional planning reduce stress so you enter the new year e...

Today on the podcast, I talk to Schuyler Copple, a Social Worker in the field of hospice. We discuss the importance of facing our own emotions and relationship with death. How to best approach the conversations of death and planning for death with aging loved ones as well as getting educated about the various ways we can take control of the last chapter of our lives. Take a listen to this episode...

Today on the podcast, I interviewed award-winning researcher, speaker and author, Jessica Grossmeier. We talk about the three main pillars of well-being: Purpose, Social Connection and Transcendance. Jessica shares research backed practices that can enhance our well-being. She reminds us our purpose can change over time and work isn't the only place we can have a sense of purpose. Jessica also sha...

It is offically fall in the northern hemisphere. October is also Mental Health Awareness month. That's why I am sharing a Centered Walk with you so that you can take yourself outside, bring movement into your body and feel present and grounded in the mind. This guided Fall Foliage walk invites you to use the beauty and wisdom of this season. Take a listen and share your takeaways @OneWade or send...

When was the last time you truly rested? Not numbing out with Netflix or scrolling your phone, but real, replenishing rest? In this episode I explore our complex relationship with rest — from the guilt of slowing down to the discomfort of stillness and the tendency to overthink when we finally stop. Drawing on science, mindfulness, and personal reflection, I offer practical ways to weave rest into...

Let it go to let it flow! In this episode, I discuss how the Fall season invites us to practice letting go. Whether you're holding onto a thought loop, emotional baggage or the weight of needing to know what's next, this episode will help you soften your grip and create more space for peace and possibility. In this episode, you'll learn: Why the brain clings  The hidden costs of holding on (to reg...

Do you ever catch yourself replaying a conversation a hundred times, second-guessing your choices, or spiraling into "what ifs"? If so, you're not alone. Overanalyzing is something so many of us struggle with, including me! While it feels like problem-solving, the truth is it's draining your energy, fueling anxiety, and keeping you stuck. In this episode, I break down the science of: why we overth...

Do the Sunday Scaries creep in as the weekend winds down? If so, you are not alone.  In this episode I unpack the science behind Sunday Scaries and Monday dread , explains why your brain and body react this way, and shares six practical tips you can use to reset and reclaim your Sundays and the week ahead.  Whether you're overwhelmed by your workload, anxious about the unknown, or simply caught in...

Change is one of the few constants in life—whether it's the back-to-school season, a career shift, or transitions in relationships. But how we experience change often depends on our patterns of overwhelm. In this episode, I unpacks how each of the 6 Overwhelm Archetypes typically responds to change. You'll Learn: The common triggers of overwhelm that arise during transitions. Challenges of each ar...

Feeling overwhelmed can leave us stuck—either spinning with too many thoughts, frozen with indecision, or completely checked out. In today's solo episode, I share how stress, anxiety and overwhelm shows up in our lives and offers one of the most accessible, science-backed practices to help us regulate: walking. You'll hear: Why overwhelm is so common in our fast-paced world. Discover your go-to Ov...

If you've ever felt like you're rolling into a new season on autopilot — this reset is for you. As summer winds down, now is the perfect time to pause, reflect and release any regrets you may have so that you can step into the new season with clarity. You may be thinking "oh I wish I did that!" or "I am so glad I prioritized this!" In this episode, you will get clear about what's most important to...

Today on the podcast, Bonnie Brindle, psychotherapist and author, joins us to discuss how to manage panic attacks and be in relationship to our anxiety in a more empowering way. Bonnie shares actionable strategies you can integrate into your life right away. Take a listen to this episode and share your takeaways with us on Linkedin  Wade  and  Bonnie.    Want to understand your Overwhelm Archetype...

Let's be real—overwhelm isn't just about having too much to do. It's about how we relate to pressure, expectations, and our own nervous system . In this solo episode, I break down the science behind stress and overwhelm and introduce you to the 6 Overwhelm Archetypes I've developed from years of coaching high performers and sensitive humans alike. These archetypes help us understand why we respond...

In this solo episode, we dive into one of the most foundational—and often overlooked—aspects of being human: understanding your needs. Your needs aren't selfish. They're sacred. Learning how to recognize, honor, and meet them is the root of true, sustainable self-care. It's also the key to deepening your relationship with yourself, others, and the world around you. Together, we explore what it mea...

In today's podcast, Karen Salmansohn joins us to discuss her new book,   YOUR TO-DIE-FOR LIFE: How to Maximize Joy and Minimize Regret . . . Before Your Time Runs Out. This episode will inspire you and support you waking up to the gift of life. You will learn: How mortality awareness is a motivator  7 core values to avoid regrets on your deathbed  Death mindfulness rituals to help you wake up List...

Long-distance friendships can be some of the most beautiful—and challenging—relationships we hold. Life gets busy, time zones collide, and before we know it, months pass without a real conversation. Sound familiar? In today's episode, we explore how to intentionally nurture the friendships that matter, even when miles separate us.  I'm sharing real talk and tangible ways to keep your connections a...

In today's solo episode, I discuss the power of questioning your rituals as well as intentionally designing them. Research demonstrates rituals are helpful in reducing anxiety. They create a sense of predictability, sacredness and something to look forward to. I share with you three pillars of creating a ritual so that you can take a moment to pause and reflect on where in your life would designin...