Centered in the City

In today's podcast episode, Kathy Oneto and I discuss how we use and think about pace when it comes to  goal setting, balancing ambitions within our romantic partnerships and much more! Take a listen and join the conversation with us on Instagram @OneWade and @SustainableAmbition .    Are you curious to explore the theme of pace in your life? Start by listning to this 1-minute Mindful Moment exerc...

During this two-part series, Kathy Oneto, from Sustainable Ambition, and I explore the power and practice of paying attention to pace . The intention of this episode is to spark more curiosity and exploration around the theme of pace and how it shows up for you in your life.  Some prompts to ponder: How does noticing pace support you staying centered? Managing your energy levels? Being productive?...

In this solo episode, we will explore the practical and energetic difference between rituals, routines and habits. I share my passion and intention for supporting people building rituals and the science behind why rituals support our mental health ( check out this study ). I also share some practical ways on how we can stay committed and consistent with our rituals by proactively working with inte...

In today's episode, I talk to Claude Silver, Chief Heart Officer of VaynerMedia about how to create a compassionate and connected company culture. Claude shares various programming that has worked to keep the global media company connected as well as discusses the importance of investing in the "we." Claude shares how in order to focus on speed as an important ROI, culture needs to be emphasized....

During today's podcast, Diana talks to us about what compassion is and why it's challenging to practice. We discuss the brain's negativity bias and how our brains are more conditioned to focus on what's wrong and what's not working. Diana shares that the practice of self-compassion helps us connect to our innate goodness to realize we are OK, even with our failings. Diana also discusses how we can...

It's Wedding Season! Today on the podcast, I talk to Lilia from the Luv Collective about all things wedding. We discuss both of our wedding experiences and how we did not feel centered and yet, how we handled the journey. Lilia and I want to normalize the emotional roller coaster that can happen when getting engaged, wedding planning, dress shopping, the actual wedding day and more importantly, pl...

Today's podcast is essential for our humanity's well-being. I interview Kia Guarino, the executive director of Pro Choice Washington, to discuss how to manage our emotions and take purposeful action to fight for reproductive freedom. Kia gives us a clear snapshot of what is happen with abortion rights from a macro and micro level across the country and more specifically in Washington state. We dis...

On today's podcast, we explore what it is like to be a human who lives in a body. Cristy shares somatic insights of why it is important for us to tune into the wisdom of our bodies and how the body teaches us lessons the mind doesn't--the gift of being "bodyful." Cristy shares her process of slowing down, journaling out the thoughts, sensing what's happening in the body and being able to connect t...

In today's solo episode, I am excited to bust the myth that our mind has to be empty during meditation as well as dive deeper into the exploration of our thinking mind. I talk about how we can work with the various thought patterns of our mind. I also share a powerful practice that I personally use to untangle from the sticky traps of analysis paralysis. Take a listen and share your takeaways with...

Today we are talking about one of my favorite topics, food!  Dr. Ashley White shares her signature Responsive Eating™ approaches and how we can use our awareness of when we are hungry and what the mind is wanting to create a more centered relationship with food. We discuss how to manage food anxiety and where some of our wanting tendencies come from. Take a listen and share your takeaways with us...

In today's podcast, I highlight 3 strategies to beat burnout (aka be with burnout in a more supportive way). After years of facilitating mindfulness based self-regulation and stress management workshops as well as working directly with my 1:1 clients, I am sharing common thought cycles and strategies of how we can proactively work with burnout in our lives. Listen in and share your takeaways with...

On today's podcast, I get to talk to my friendtor, Jenny Blake, author/podcaster/keynote speaker about using system thinking to design solutions for stress in your business and life. Jenny highlights how when we use better systems, we can create more space in life--freeing our minds, time and teams. Jenny shares practical strategies of how to approach your calendar, set realistic boundaries with m...

This topic is one of my most favorirte topics to explore because understanding our nervous systems and having the power to self-regulate is essential for our wellbeing and living from a balanced, centered place. On today's podcast, Bhanu Harrison, a Clinical Social Worker, Trauma Informed Mindfulness Teacher and trainer breaks it down for us. We discuss what self-regulation actually means, we expl...

On today's podcast, we talk to Kathy Oneto about how to create sustainable ambition in our lives. We explore how noticing our personal pace, practicing pauses and letting go of perfectionism are key ingredients to create sustainable ambition in our own lives. Take a listen and share your takeaways with us on Instagram @OneWade and @SustainableAmbition   Do you want support building more mindful pa...

Are you a high achiever? Do you notice you get into a strirving mindset when it comes to meditation and or life? Hector talks to us about how we can untangle from an outcome oriented mindset and instead, harness that enegry to focus and notice our present moment reality. Hector also shares with us the vision and inspiration for the Med Gala , a red carpet benefit event raising funds to support med...

On this week's podcast, I talk to Jeff Takeda, a veteran of the United States Marine Corps and an active law enforcement officer, about how he uses his mindfulness practice on and off the job. Jeff shares his story about how and why he started practicing meditation as well as how mindfulness helps him untangle the mind from his thoughts/emotions/actions. Jeff says it is essential for people, espei...

In today's solo podcast, I share my insights (as I am still transitioning back into "modern day life") on time, pace, boredom and mindful eating practices. This is a short and sweet episode where I prompt you to get curious about these themes in your own life.  Share your thoughts and takeaways with me on Instagram @OneWade. Are you wanting to slow down and create your own mindful eating practice?...

The podcast is back in mindful action and I can't wait to connect with you all again! Thanks for being here. On today's podcast, I am recapping my personal takeaways, noticings and experiences from a month-long silent meditation I completed in March, 2022. You read that correctly, a MONTH of silence, no technology, and meditating formally and informally forr 16 hours a day. Yup! I had lots of time...

Woohoo!! We reached the 100th episode milestone! I am so grateful for each and everyone of you for listening, sharing, reviewing and being a guest on this podcast. You give me the fuel to keep going! Big thank you!  On today's podcast, I am giving you a variety of behind the scene insights. I share my answers to the opening prompts I ask each of my guests. I also share how and why I started this p...

During today's podcast, I speak with Leanne Hughes, international facilitator, speaker and podcaster about how she practices staying centered when facilitating. Leanne shares so many facilitation tips on how to manage nerves and manage energy levels when holding space for groups. She shares that most of the time, when we get nervous it is because we are trying to convince ourselves that we are wor...

During today's podcast, we talk to Mike Dufek, D1 Baseball athlete, about how he uses his athletic training to practice being centered. Mike highlights the importance of mindset training. As a player, you are trained to fail, learn how to embrace your weaknesses and know your role. To be centered, means you get to constantly practice balance and navigate from a places of comfort and discomfort--ma...

On today's podcast, Lisa Lewis Miller, author and founder of Career Clarity, joins us to explore how we can stay centered while making a career change. Lisa emphasizes the importance of exploring our values, who we want to be, what lifestyle we want to have before taking action. Most of us can get stressed and overwhelmed in the job searching process, but Lisa explains the key to managing overwhel...

On today's podcast episode, we talk to Jason Luk who is a Wellness Coach and the Global Mindfulness Lead at Yahoo. On this episode, we talk about the important centering practice of being and demonstrate the power of mindfulness through experience. Jason shares with us how he started the mindfulness program at Yahoo, the needs of his community and the benefits they experience. This is a great epis...

On today's podcast, we get to talk to Kristoffer Carter ("KC") who is the founder of This Epic Life and the author of Permission to Glow: A Spiritual Guide to Epic Leadership . KC shares how spirituality is a key part of the conversation when you are a leader and or entrepreneur and why spirituality should not be stripped from the corporate world. KC shares his powerful 4 Permission ™ Framework an...

In this solo show, I explore this prompt of "what practices bring you back home to yourself?" As humans, this idea of home/shelter/roof over our heads is one of our basic needs according to, Maslow's Hierarchy of Needs. The essence of home would ideally provide a place of warmth, security, safety, a respite from the external weather, a place to be able to meet our other needs of nourishment and lo...