Centered in the City

Ready for this heartfelt and raw episode? On the podcast, I share three lessons I learned while in my "healing hole." What's a healing hole, you might ask? A healing hole is an opportunity to give ourselves space to not numb out our feelings, but instead, give ourselves permission to heal what's calling for our attention.    Share with me your takeaways by leaving a vote message on  Centered in th...

Celebrate International Mindfulness Day with me with a guided 6-minute meditation you can practice anywhere you are in this present moment. This guided practice helps build our capacity to be with what is. To accept the conditions that are present so there is no energy wasted on resisting (which can be challenging!). We feel more empowered when we can accept and embrace the present moment, even if...

On the podcast, I share how my relationship to my meditation practice has fallen into a rut the last new months. Can you relate? And that's ok! However, I don't want to stay in a rut. I am motivated to bring new energy to my favorite ritual and I give you a behind the scenes insight to what that is. Take a listen to this episode if you are wanting to get more intimate with your meditation practice...

Have you ever paused to reflect on your relationship with change, particularly during this time of year? In today's podcast episode, I open up about my personal evolution in handling change, emphasizing the importance of navigating it with heightened care and a deliberate pace. I also shed light on two distinct sources of 'fuel' that have revitalized my energy and capacity. Don't miss out – join t...

Lindsey Simcik joins us on the podcast today to discuss the power of being in integrity with our choices and trusting our bodies. Lindsey shares how trusting our body's wisdom is a process, just like building a relationship with anyone else. It begins by noticing what the mind is saying and choosing to not believe it. Lindsey also discusses her relationship to social media and how she discerns wha...

Backpacking and being in nature is not my natural comfort zone. Yet, I love it and I learn so many lessons about myself. Being outside my comfort zone teaches me so much. On today's podcast, I share 3 lessons I learned and offer ways you might integrate these lessons into your own life. Take a listen and share your takeaways with me here via voicemail or on Instagram here.       

I've been on the journey of exploring motherhood as I've watched so many people in my communities take on this new role. On today's podcast, I interviewed two different moms with one kid under the age of one to learn how they practice staying centered as a new mom--embracing "mommy brain" and maintaining their passions and identities as life changes. These two amazing women are Colleen O'Brian and...

Expectations are sticky and can feel icky. On today's podcast, Kathy Oneto and I explore how to be ambitious without getting trapped by expectations of self, others and society. In this conversations we explore expectations from many angles. We explore, what does "ambition" mean? What does "expectation" mean? We share mental and somatic practices of how to notice and work with expectations in a he...

There is tremendous power in practicing acceptance and today on the pod, I talk about: What is acceptance The benefits of practicing acceptance How we can start to cultivate acceptance in different areas of our lives Share with me your takeaways by: Leaving a voicemal here Joining me on Instagram here Sending me a note here     Want more resources to practice acceptance? Check out the guided medit...

In this short and sweet solo podcast episode, we discuss the age-old conundrum of how to balance and prioritize all of the different relationships in your life. This is a theme that comes up in a majority of my coaching sessions so if you struggle with it, know you are not alone. It is challenging with limited time, attention and energy to get clear on what matters most to you. I share a powerful...

Today on the podcast, I talk to Jacqueline Fisch, the founder of  the Intuitive Writing School. Jacqueline shares how writing is a helpful practice to "get out all of the junk" in the mind. We can give ourselves so much freedom to express when we let ourselves write down all of the thoughts and emotions first, and then pause to edit. We don't have to edit ourselves while we are crafting our expres...

This week's podcast, I am kicking off the "Summer Slow Down" Series with a solo episode. I  discuss the "efficiency trap" that Oliver Burkeman highlights in his book,  Four Thousand Weeks: Time Management for Mortals.  I share a stretchy and personal practice I am trying out this summer to help me slow down and untangle from the need to feel busy and productive. One of the reasons we like to be bu...

On today's podcast, Dr. Manijeh Motaghy breaks down the impact conditioning and biases have on our brain and neural networks, which affects how we see and experience the world.  Manijeh shares her "I MADE" method to help us understand this inner programming and how we can create a new "software update" to operate differently. We have the ability to "tune" and "prune" neural pathways to help us bui...

On the podcast today, I talk to one of my former coaching clients, Emily Swarts, about her courageous journey from leaving her comfortable corporate job to starting her own business. Emily shares how paying attention to the expression of masculine and feminine energy helped her understand where she wanted more balance in her life. Emily had to learn how to navigate the fears, build inner trust and...

Today on the pod, I break down travel tips when it comes to: 1. Packing/prepping for a trip 2. Nourishment while on the road  3. Creating rituals and an itinerary while on the go   Thanks to everyone who submitted questions on Instagram. This episode was created and inspired by you and for you. Feel free to take this episode on a walk and make note of helpful tips you want to try for your next adv...

In today's podcast, Shirin Etessam, author of  Free to Be: A Six-Week Guide to Reclaiming Your Soul joins us to discuss her new book. During our conversation, Shirin shares how our light diminishes over time (aka we lose connection to our soul) because we grasp annd cling to things based on our conditioning. This book is a way we get to reclaim our light and learn how to identify and folllow our b...

Today on the podcast, my good friend (since my Buenos Aires days),  Karina Martinez-Carter joins us. Karina shares her favorite practice that helps her slow down throughout the day and highlights why "slow" has a negative connotation. Karina and I share our curiosities around  deep listening--  what it is and why we want to practice it in our lives. Deep listening offers us an opportunity to step...

What does health and well-being really mean? Today on the podcast I talk to Tâmara Castelo, a specialist in Chinese Traditional Medicine and the CEO of Tâmara Castelo Clinic (in Lisbon and Porto). Tâmara shares with us the importance of listening to our bodies for signs and symptoms way before they become bigger issues. We have to re-think the way our Western world defines health. Health does not...

On today's episode, we explore the theme of compassion and how this powerful heart practice can support us building stronger relationships to self and each other. I get to interview my friend and fellow meditation teacher, Janine Johnston, about her expertise in teaching and practicing Minfulness Self-Compassion work. Janine shares with us the power of the "Self-Compassion Break" and why it is a s...

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...