Centered in the City

Are you feeling stressed right now? Overwhelmed? Exhausted? If so, you are not alone. Chronic stress impacts our human bodies. The current rates of chronic illness and mental health diagnosis are rising. Today on a solo episode of the podcast, I share some strategies of how we can claim our attention amid the overwhelm. How we can work with minimizing the loads that we experience so that we can fo...

In today's solo episode, we explore the concept of "enough." American culture tends to send us constant messages that we need more. We enter this  hedonic cycle that leads very quickly to burnout. Yet, when will we discern what having or even being enough actually means. During this episode, I walk us through some prompts to explore the topic more closely. And I welcome you to check out the Receiv...

Today on the podcast, Iggy Perillo joins us to discuss the complicated layers of conflict management and how we get to flex our emotional intelligence skills. Iggy offers us applicable steps we can take to manage conflict in our personal and professional lives. Guess what? She highlights it is going to be uncomfortable and that is OK. Iggy also shares how we can practice navigating the discomfort...

Traveling is a privilege. Having a job where you can work remotely is a privilege. Traveling is also where I chose to invest a majority of my resources. Creating workcataions are a great way for me and my family to do the work we love while also experiencing the world. I don't want to wait until I retire to travel. Combining work and play offers a balance to life that lights me up and inspires me...

In this short and sweet episode, I share 4 different ways we can give ourselves self-love. What's one way you want to give yourself a little bit more self-love today? Share with me  @OneWade on Instagram . Notice what happens when you cultivate more self-love. It usually becomes love you want to give to your community. May we keep waterring love within ourselves and each other. The world needs mor...

We have more than 6,000 thoughts a day. How many of them do you think are full of judgments? I know my mind is full of them! This week, I am sharing how we can cultivate an attitude of nonjudgment with our thoughts so that we can be more present, loving and connected humans. Don't you want more of that? I know I do! Take a listen and share your takeaways with me on Instagram @OneWade. Join us insi...

In today's podcast episode, I speak with meditation teacher, spiritual coach, and author Ben Katt. We discuss his new book, The Way Home: Discovering the Hero's Journey to Wholeness at Midlife . Ben shares his spirtual journey with us and the signs and signals he felt when he noticed he "lost his heart" and felt out of alignment with himself. Take a listen to this episode to learn how he paid atte...

In this episode, I interview Alexandra  Ballensweig, CEO and founder of humhum , a modern mindful dating app that inspires meaningful connection. Alexandra shares how swiping right or left feeds the reactive and judgmental parts of the mind. Alexandra was inspired to create a mindful dating experience where people can come together in a heart-based way. Alexandra shares how creating triangulation...

On Today's solo episode, I share a mindset motto that has helped me feel happier because I am not wasting time and energy doom scrolling. I feel way more energized because I am following through on what I say matters. This motto is a powerful framework that got me to observe my patterns and pay attention to what type of energy I allow into my orbit and what type of energy I get to create. Tune in...

We all have avoidant tendencies. But some of our avoidant tendencies are holding us back from living a life we truly want. When we continue to stay in an avoidant pattern, it can lead to frustration, dis-trust, anxiety and depression. Today on the podcast, I share 7 different common thought patterns that typically hold us back from taking action. I share the avoidant thoughts that hold me back and...

Is goal setting on your mind in the new year? If so, this episode is for you.  In this episode, I break down: Why goals are important Goals vs. Intentions How to create goals aligned to your intentions I also give you a behind the scenes scoop of how I broke down my speed-walking marathon goal into smaller action steps.  I share: My motivation for speed walking a marathon My training schedule and...

In this solo episode, I share how my 2023 Power Intentions guided me through a rocky year. When reflecting on the year, it is so important to celebrate not only goals and mile stones hit, but the failures, learnings, connections and healing that happened that we tpically don't give ourselves credit for. At the end of the episode, I share three journaling prompts you can use to refllect on your own...

The holidays are full of stimulation and over indulgence that it can sometimes make me feel off balance. Can anyone else relate? I am sharing 6 simple mindset tips and practies that I have disocvered over the years. These practices will support you feeling more balanced so that you can end the year feeling your best. Let go of the desire to punish yourself and "get back on track" when the hoidays...

Today on the podcast, we talk to Vadan Ritter who is a Lead Facilitator and Mindfulness Instructor for the Integrative Pain Management Program in San Francisco . She share's her wealth of knowledge and experience with us on how we can use mindfulness and self-compassion to help us manage chronic pain. The program that she teaches emphasizes a unique holistic approach to pain management that incorp...

In this podcast conversation, Dr. Portia Jackson Preston and I discuss how we, as humans, are naturally born to love and learning to love ourselves is an essential practice to our well-being journey. Portia highlights how exploring what brings us each joy and pleasure is a powerful way for us to navigate the world and encounter our authentic voice. Noticing what gives us pleasure also highlights w...

On Today's episode, I get to interview Dr. Christina Tennyson about the importance of our gut health and how our gut is tied to our brain and emotions. A lot of people who experience anxiety have gastrointestinal problems. Christina shares how gut directed hypnotherapy and Cognitive Behavioral Therapy are proven to support people working with gastrointestinal problems (you can find a practitioner...

May this 15 minute guided meditation practice foster an attitude of gratitude as you celebrate Thanksgiving with your community.    Gift yourself and your loved ones Centered in the City this holiday. Sign-up here

This podcast episode was such a joy to record. Heather Adams, breath meditation teacher, helps us understand the power of using intention to help us engage with the planet. Heather teaches us the different types of plant medicines ranging from every day interaction with plants to spirit-based plant medicine that change our consciousness. We discuss how meditation and plant medicine can help us ope...

This episode was so fun to record. I got to interview my friend and Doctor of Public Health, Gabriel Seidman, regarding his 3-week digital detox. Gabriel shares the physical symptoms he noticed after working 24/7 on the computer when the pandemic broke out in March 2020. He shares how he designed his detox and his biggest noticings after abstaining from computers, smart phones, tablets and TVs. I...

In this episode, we talk to Jamie Varon about how to practice self-care in our modern day world by claiming back our time and untangling from the "shoulds" of life. Jamie highlights that practicing disciplined self-care is important because it creates structure as well as builds self-trust, which is key! We also discuss the importance of being mindful and practicing self-care as our communities st...

Our world is calling for more compassionate leadership. As technology speeds up and the rhythm of life creates more chaos, we need compassionate leaders to help lead the way with courage and care. Leaders also need compassionate training to feel resourced to prevent burnout and create a work culture of psychological safety, transparency and trust. Today on the pod, Janine Johnston and I explore co...

Today on the podcast, I speak with Chap about the importance of understanding our identities and how that affects how we show up in the world and workplace and how the world and workplace receives us. This is a very nuanced and complex topic, but Chap breaks it down to help us understand how  identity power works in relationship to positions of power . When we learn about our visible and invisible...

Today on the podcast, I speak with Stephen Sokoler, the CEO of Journey, a leading preventative mental health solution company. Stephen shares with us his inspiration for starting Journey and why he is so passionate about making mental health care accessible. Stephen and I discuss why proactive mental health care is important as well as what gets in the way of some people making it a priority. Step...

Today's podcast kicks off a Mental Health in the workplace series. Estie Briggs, EQ Coach joins us to discuss the importance of Emotional Intelligence inside and outside of the workplace. Studies demonstrate when you have higher EQ, you tend to be paid more as well as have a higher quality of life. EQ is determined by how self-aware we are from an internal and external perspective. In this episode...

In this solo episode, I share the importance of forgiveness and what happens in our mind/heart and body when we don't practice forgiveness. This time of the year makes me realize how much we need to let go of so that we can create space for what's next. I share with you a powerful forgiveness practice I encourage us to do on the regular to release the rumination and toxic emotions in our body.   ...