Centered in the City

Summer is in full swing—can you feel the vibrant, expansive energy in the air? This season invites us to play, express ourselves fully, and soak up all the joy it has to offer. And yet, with all that momentum, there's also a quiet whisper reminding us not run ourself into the ground. In this episode, we explore what it means to give ourselves permission to pause, to move at our own pace, and to find harmony along the spectrum between energy booms and busts.  In this episode I talk about: A mindful moment from my new book, 100 Mindful Moments to Balance & Energize "Turn FOMO into MOFO." Strengthening our mindfulness muscles helps us build awareness so that we can discern our choices with more clarity (ie. do we want to be social or not) as well as supports us building capacity to meet the moment just as it it.  Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here. 

In today's podcast, Kathy shares with us many different frameworks to think about how to create life and work ambitions that fit your life at this moment. Ambition is something we can own that doesn't have to be directly correlated to our careers. Life ambitions matter too! Kathy inspires us to: Create a horizon map to help you get clear on what you want to focus on now versus what is further off on the horizon Have systems and structures in place to support ambitious goals Coordinate goals so there is less friction Listen to the whole episode and share your takeaways with us on Linkedin Kathy Oneto and Wade Brill or Instagram @OneWade and  @Sustainable Ambition    Sign up for the Summer of Self-Care group coaching program. Save 20% with code selflove20.    Episodes mentioned: Episode 163 Episode 105 ***** Kathy Oneto is an executive and life-work coach, speaker, and facilitator whose mission is to help ambitious organizations, teams, and individuals explore how to live and work differently for more success, satisfaction, and sustainability. She is the founder of Sustainable Ambition®, host of the Sustainable Ambition podcast, and author of the book, Sustainable Ambition: How to Prioritize What Matters to Thrive in Life and Work (June 2025).   With a portfolio career and drawing from her 25-years of experience, she is also a strategy consultant and advisor who partners with ambitious organizations and leaders who want to do better for their business, customers, and people—helping them illuminate and make progress on what matters.    Learn more about the book: https://sustainableambition.com/books Get a free State of Ambition Guide and take the quiz: https://sustainableambition.com/state Listen to the Sustainable Ambition Podcast: https://bit.ly/sustain-pod Connect with Kathy on LinkedIn: https://www.linkedin.com/in/kathy-oneto Follow Sustainable Ambition on Instagram: https://www.instagram.com/sustainableambition/ Kathy's Linktree: https://linktr.ee/kathyoneto  

Today on the pod, I welcome back Lindsey Simcik, a creative force, entrepreneur, podcaster and now author. This time we discuss her new book, Almost 30: A Definitive Guide to a Life You Love For the Next Decade and Beyond. This is a great book for anyone feeling lost, stuck or searching for clarity and wanting to come back to themself.  In our convo we discuss: Transitions in life like your Saturn Return Moments Self-abandonment and how you come back to yourself Feeling Behind vs. Becoming Trusting divine timing  Motherhood lessons  Take a listen to the whole episode and share your take aways with us on Instagram @OneWade and @LindseySimcik   Join me for the Summer of Self-Care program. Get 20% off of registration as a thank you for being a listener to the podcast. Learn more and sign up here. Use code: selflove20 at checkout.  Order my self-care guide, 100 Mindful Moments to Balance & Energize here.    ***** LINDSEY SIMCIK is a creative force, entrepreneur, and media personality best known as the co-founder and co-host of the critically acclaimed Almost 30 podcast. Alongside her co-host Krista, she also launched Morning Microdose, a wildly popular daily show serving up the best bits of Almost 30. Beyond the mic, Lindsey created “The Sacredness of Being Single” program, guiding thousands of women to embrace this in-between with confidence. Now on a new adventure—motherhood— Lindsey draws inspiration from her journey as a new mom to her son, Maverick. This led her to create “New Mom on the Block”, a brand designed to support new moms in owning their unique flavor of motherhood through resources, products, and a vibrant community.

The word "calm" is typically something a lot of us want to feel and be. Especially in this current climate. But today, on the podcast, I want to share the shadow side of cultivating calm. Sometimes the word "calm" can actually be a form of gas lighting yourself. This conversation will help you think about the language you use to name your experiences so that you can best support yourself.  Take a listen and share your insights and take aways with me on Instagram @OneWade or drop me an email here. A few days are left to claim the early-bird pricing for the Summer of Self-Care group coaching program. This is your opportunity to fully honor and say YES t yourself from the inisde out. Use code selflove20 to get 20% off.  

In this deeply personal episode, I open up about the decade-long journey of writing and publishing my book—a path filled with twists, setbacks, and moments of doubt. As someone who is dyslexic, writing has always felt both vulnerable and empowering. I share the fears I faced, the rejections I endured, the moments I lost trust in myself—and how I ultimately found the courage to keep going. I hope this episode inspires you to continue to pursue your creative endeavours. I hope the book inspires you to keep caring for yourself in holistic ways. The world needs us all to be showing up with more capacity and compassion. Order the book:  directly from my publisher  here on Amazon Grab your book bonuses here.  Check out the Summer of Self-Care group coaching program. (early bird ends this month).    Share your takeaways with me on Instagram @OneWade or here.    Episodes mentioned: Unexpected Lessons Learned from 2023 Episode 203: Self-Worth & Navigating the Inner Critic 

In this powerful and honest episode, I explore the often silent struggle of health anxiety—the persistent worry that something is physically wrong, even when medical reassurance is present. I break down what health anxiety really is, where it comes from, and most importantly, how to manage it with compassion and presence. You'll learn: What health anxiety looks and feels like in everyday life The brain science behind why we spiral into fear 5 practical tools to help you manage and shift anxious thinking How to reframe fear into trust and presence Whether you struggle with chronic health worry or want to better support someone who does, this episode offers mindful practices and mindset shifts to help you come back to your body, your breath, and the present moment.

Let's face it, shit happens in life that throws us "off center." The question is, do you know how to come back to your center? In today's solo episde, I guide you though a meditation to support you somatically feeling and finding your center. This is such a helpful practice so that you have a felt sense of how to come back to your "home base." Again and again and again.  Take a listen and let me know how it resonates by sharing with me on Instagram @OneWade or send me a note here. Curious to learn more about Summer of Self-Care group coaching program? Learn more and sign up here. Limited spots! We start June 16th. 

In this solo episode, I explore the powerful metaphor of spring as a mirror for our personal growth journeys. Just like nature blooms in its own time, we too experience seasons of change, discomfort, and renewal. But what does it really mean to trust your season of becoming? I reflects on the invisible growth that happens beneath the surface, the importance of releasing what's no longer serving us, and how to stay patient with the messy middle of transformation. I share 3 practical mindset shifts to help you embrace your own blossoming—without rushing, comparing, or doubting the process. You'll learn: How to use the metaphor of spring as a guide for navigating transitions What it means to “root before you rise” Practices to support blooming in your own time Journal prompts to help you reflect on your current season of life   Want more support blooming and taking care of yourself? Join me for the Summer of Self-Care 6-week virtual group coaching program.  

Ready to rethink what it means to travel with kids? Join me for an expansive and heart-opening conversation with Taryn and Martin, the visionary founders behind Quartier Collective—a family-centered and adult travel company redefining how we explore the world. In this episode, we talk about: - Why slow travel beats bucket lists - How to tune into your own "inner bell" calling you to travel and change - What it's really like to travel full-time with three kids for seven years—and the lessons they learned before finally settling in Mallorca, Spain Whether you're dreaming of packing your bags or simply craving more presence in your everyday life, this conversation will inspire you to create meaningful adventures—wherever you are.    Share your takeaways with us on Instagram @OneWade and @QuartierCollective  Join the waitlist for my upcoming interactive self-care book, 100 Mindful Moments to Balance & Energize.  I'd love to see you at the next Mindful Moment Meeup on April 29th. Claim yuor spot for free.   

Are you standing at the edge of a decision, dream, or desire—waiting for the "right" moment to leap? In today's episode, we explore the deep-rooted fear of failure, how impulsivity differs from aligned action, and the neuroscience behind what keeps us stuck in hesitation. You'll learn: The science of fear and how your brain interprets failure as a threat How to tell the difference between an intentional leap and an impulsive jump A powerful 4-step framework to help you take intentional action Why waiting for clarity might be holding you back How to build trust in yourself through small, courageous steps Whether you're launching a business, making a bold life change, or simply wanting to show up more fully in your everyday life, this episode will guide you with ancient wisdom, modern science, and practical tools for taking that leap—with grace. Plus: a grounding visualization to help you embody courage and clarity. Share your takeaways on Instagram @OneWade or send me a note here.  ___ Get on the waitlist for my upcming book: 100 Mindful Moments to Balance & Energize

Drawing from personal stories and insights, I explore how traveling alone can quiet the noise, strengthen your intuition, and reconnect you to what truly matters. I share the beauty, the challenges, and the mindful moments that make solo travel a powerful tool for growth.   In this episode, you'll hear: How solo travel can help you build trust with yourself Tools to stay centered when traveling alone Mindful insights for embracing the unknown A reflection practice to help you tune into your own inner compass Whether you're dreaming of your next solo trip or just need a reminder of your inner strength—this episode is for you.    Share your takeaways with me on Instagram @OneWade or send me a note here.  Be the first to know when my new interative self-care journal goes live. Sign up here. 

In today's solo epsiode I share personal and creative ways we can set boundaries with technology so that the relationship is beneficial instead of sucking our time and energy. So much of our life we are on autopilot with out actions and habits. However, in this episode, I help you build awareness so that you can choose differently.  Share with me your takeaways on Instagram @OneWade or send me a note here. Be the first to know when you can pre-order my book, 100 Mindful Moments to Balance & Energize. Sign up for the FREE Mindful Moment Meetup on April 29th @ 12pm PT. 

Do you find yourself overplanning every detail of your life, only to feel overwhelmed when things don't go as expected? Or do you tend to wing it and hope for the best? In this episode, we explore the delicate balance between self-trust, structured planning, and embracing the unknown. I'll dive into the psychology behind why we overplan, how it impacts stress levels and how we can build more trust.  Let me know what trust experiments you run by sending me a note here or send me a message on Instagram @OneWade  

Spring isn't just a time to declutter your home—it's an opportunity to clear out mental, emotional, physical and spirtual clutter too. In this episode, we dive into the power of letting go so you can create space for more clarity, ease, and intention in your life. I will walk you through some introspective prompts to support the process of letting go.  You'll discover: What “clutter” is weighing you down Why shedding it is important If you're feeling stuck, overwhelmed, or just ready for a reset, this episode will help you release what no longer serves you—so you can move forward with more lightness as you step into the new season. Let me know how this episode resonates for you by sharing it with a friend or send me a message on Instagram @OneWade. Want to go deeper in the letting go process? Sign up for the free Thrive in 5 guided meditation challenge.  Join the waitlist to be the first to know when the 100 Mindful Moments to Balance & Energize Book comes out. 

Have you ever said the words, "I don't have enough time to go to the gym?" "I don't have enough time to do one of my hobbies?" "I don't have to reflect." If so, you are not alone! There is a myth in our society that we never have enough time, especially to care for ourselves. Today on the podcast, I am going to blow your mind with a powerful reframe to support you making self-care a priority regardless of how much time you have. When you learn this reframe, you will feel empowered to care for yourself throughout the day; therefore making self-care sustainable and not an idea on your check-list. Take a listen and learn how this powerful reframe will change your life. Share your takeaways with me on Instagram @OneWade or send me a note here. Sign up to be on the waitlist for my new interactive self-care journal, 100 Mindful Moments to Balance & Energize. 

In today's podcast, I interviewed Perrin White, a Speech-Language Pathologist, Certified Orofacial Myologist, Registered Yoga Teacher, and Breath Coach. In this episode we discuss: Double Bubble of Self-Care (ie. energy hygiene) How life's traumatic experiences gives us purpose  The benefits of "tongue resting posture" Mouth taping The impact technology is having on our breath  Take a listen to this episode and share your takeaways with Perrin and I on Instagram @OneWade and @breathewellbewell.     Sign up to be the first to know when my new interactive self-care book, 100 Mindful Moments to Balance & Energize is out. Join a free community to make self-care accessible and sustainable. Learn more: Wadebrill.com/100mindfulmoments   ***** Perrin White is a Speech-Language Pathologist, Certified Orofacial Myologist, Registered Yoga Teacher, and Breath Coach. As founder and owner of Breathe Well Be Well, Perrin combines both her professional and personal background in airway health to help clients find their deepest, truest breath through better learning about their own bodies and what it is capable of! Breathe Well Be Well provides support for everything from mouth breathing, snoring, teeth grinding, TMJD, speech issues, feeding-swallowing difficulties, anxiety, and sleep apnea using myofunctional therapy, functional breathwork, meditation, and the lens of curiosity over criticism.     Find more information about these offerings at www.breathewellbewell.info and follow on Instagram @breathewellbewell.    

Do you ever feel like no matter how much you accomplish, it's never enough? Is resting challenging for you? In this episode, we're unpacking The Productivity Trap—why we equate busyness with self-worth and how to break free from the cycle of overworking and underliving. I'll share research-backed insights on why our brains crave productivity (and why more work doesn't always mean better results). Plus, I'll guide you through tangible tools to help you balance ambition with presence, including: The 80% Rule to prevent burnout The "Enoughness" Check-In to shift your mindset Time-blocking techniques to work with your brain, not against it A new definition of productivity that nourishes your whole life Take a deep breath, press play, and let's explore how to redefine success on your own terms. Ready to finally feel enough to let your inner confidence shine and support you finding the relationships and career roles you want? Sign up to explore if 1:1 coachign is a fit. Craving more self-care practice? Explore Centered in the City for guided meditations and mindfulness resources. Share your takeaways from this episode with me on Instagram @OneWade or send me an email here.    Podcast episodes shared: Untangle from the Efficency Trap  6 Types of Perfectionism and How to Be With Them Paying Attention to Pace Part 1 Healing Hurry Sickness

Today's podcast features, leaderning & develpment consultant, trainer and coach, Kelsey Ley. We discuss how important it is for manager's to understand themselves so that they can lead with intention. This is not only important to enhance business, but managers have a huge impact on their direct repoorts' well-being. Kelsey shares a powerful framework that helps managers understand what type of manager they tend to opperate from and how understanding this is key. Kelsey also shares insights in how managers can manage conflict, enhance accoutability and offer feedback with more assertiveness and ease. Take a listen to the whole episode and join us on LinkedIn to continue the conversation Wade Brill and Kelsey Ley.     Want more support regulating your mindset, nervous system and emotions as a leader? Reach out to discover what working together can look like. Schedule a Connection Call here.    ___ KELSEY LEY  Website  Learning & Development Consultant, Trainer, and Coach With a formal education background and current focus on manager development, Kelsey brings over 14 years of teaching, coaching, and community development to her work. She has partnered with companies such as Principal, Meta, Bender Management, Verano, the Boys and Girls Club, and many others. Fun facts: Former girl scout, new resident of Tucson, AZ, and mom to a 3 year old with another on the way!

In today's solo episode, we're diving deep into radical self-love—the kind that goes far beyond skincare routines or surface-level self-care. This is the love we so often search for in others, yet it's the greatest gift we can give ourselves. True self-love isn't just personal; it ripples outward, shaping how we show up for family, kids, our community and the world. When we learn to nurture ourselves with kindness and compassion, we free up energy—no longer chasing validation from the outside, but instead radiating love from within. Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here.  Curious to have your own currated self-love meditation? Sign-up for a Centered Session here and practice talking to yourself with more guided love. 

In today's solo episode, I explore common food challenges that arise while traveling and how they impact my well-being. I share my personal experiences, along with practical tips and mindful practices that help me stay present and make intentional food choices that fuel my body and energy. Whether you have access to a kitchen or are navigating meals on the go, this episode will support you in feeling more grounded, nourished, and aligned with your wellness goals while traveling. Take a listen and let me know what resonates with you as well as your favorite nourishment travel tips. Join me on Instagram @OneWade or send me a note here.    Favorite products to travel with: Needed Hydration packages  Nourishing Recipes 

In this episode, I reveal the ins and outs of navigating big life changes. I share the behind the scenes journey of moving abroad for an extended period of time and what it took to get my husband and I here. I also share four mindsets you can hold to support you making big life changes. Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here.    Resources shared: Intention Setting Party (Virtual on January 25th,2025) Kindred Home Exchange referral link Furnished Finder  

Today's podcast episode, I sit down with Yoko Kawai, Ph.D, a Yale School of Architecture lecturer and expert in designing spaces for well-being. Yoko shares with us how specific Japanese design principles are scientifically proven to enhance our well-being. This is important because as Americans, we typically spend about 90% of our time inside. How we use and travel through space can offer us mindful moments to pause and get centered. Yoko shares various nudges you can use in your space to enhance your well-being that are approachable and inexpensive. Take a listen to this episode and share your takeaways with us on Linkedin. Yoko Kawai, Ph.D and Wade Brill.    Want to be the first to know when my journaling self-care book, 100 Mindful Moments to Balance & Energize comes out? Sign-up for my free newsletter here.    ***** Yoko Kawai, Ph.D., pioneers "space for well-being" in workplaces, blending evidence-based strategies with Japanese spatial concepts rooted in human-centric perspectives. As a Yale School of Architecture lecturer, her research focuses on fostering mindfulness through spatial interventions. Co-founder of Mirai Work Space Alliance, she advocates for holistic well-being in modern workplaces. With expertise in the mind-space relationship, Yoko advises companies and serves on the Research Advisory at the International WELL Building Institute. Principal at Penguin Environmental Design, she integrates nature into architecture, aligning with her "People First" approach to well-being strategies.

In this podcast episode, I explore how to navigate life's transitions with greater ease and balance. Drawing on the ancient concept of the eight worldly winds—gain and loss, praise and blame, pleasure and pain, success and failure—I uncover how these universal forces shape our experiences and emotions. I share practical tips for cultivating equanimity during times of change, including grounding practices, reframing perspectives, and building resilience. Take a listen to this epsidoe and let me know what resonates by joining me on Instagram @OneWade or send a note here.   Resources mentioned: Mountain Meditation  Sign up for a free coaching discovery call to explore how to support you creating more inner balance and ease.  Intention Setting Party (Jan 25th)    

In today's solo epsiode, I support you welcoming in the new year with intention and ease. I share common unhelpful patterns that can get us caught in the "fresh start effect" mindset and instead, offer more sustainable approaches to harness the new year energy. Take a listen and share your insights with me @OneWade on Instagram or send me an email here.    Follow the Power Intetnion process here. Sign up for the Intention Setting Party Workshop here. 

On Today's podcast, I break-down my takeaways and insights from sitting a 5-day silent meditation retreat at home. I share:  Best preparation strategies for creating an at home retreat What I experienced from detoxing from coffee Insights gained from detoxing from my phone Learnings from my meditation practice Share your takeaways from this episode with me on Instagram @OneWade or send me an email here.  Sign Up for the Intention Setting Party Workshop for in-person and virtual Silent Meditation Retreat Resource Guide.    

In today's episode, I explore what it means to live and express your authentic self in daily life. Together, we dive into the journey of discovering authenticity—unpacking the fears, challenges, and rewards of aligning with your inner truth. I share personal stories and practical insights on how mindfulness and self-awareness can help you tune into who you truly are, especially in today's world of curated social media and workplace expectations. Learn actionable tips for embracing your uniqueness, building meaningful connections, and creating a life that feels deeply aligned and fulfilling. This episode invites you to pause, reflect, and connect with your authentic self so you can show up in the world with confidence, clarity, and ease. Share your takeaways with me on Instagram @OneWade or send me a note here.    Join us for the Intention Setting Party 2025! (grab early bird tickets before they are gone). January 11th in Seattle January 25th virtually 

In today's episode, I share my insights, personal opinion and some research about using AI platforms for self-discovery, coaching and spirituality. Like everything in life, there are pros and cons. I personally feel skeptical and hope using AI can support people building more self-trust instead of less. Take a listen to this episode and then join the conversation by sharing your insights with me on Instagram @OneWade or send an email here.    Resources shared on this episode: Intention Setting Party (use code: NEWYEARLOVE for $20 off) The Power of Visualization  The Power of Visualization  Dr. Doty The Guardian AI Powered Jesus Creativity Episodes: Episode 203 Episode 192 Episdoe 145

In today's episode, I explore how to approach the holiday season with mindfulness, grace, and intention—free from the weight of expectations. The holidays can bring a mix of joy, stress, and complex emotions, but by staying present, setting meaningful intentions, and releasing "shoulds," we can create a season that feels aligned and fulfilling. I share practical strategies for navigating traditions, family dynamics, and self-care so you can experience the holidays with more ease and connection. Tune in to discover how to cultivate presence and find peace during this special time of year. Share your takeaways with me on Instagram @OneWade or send me a note here.    Use the Centered in the City platform to cultivate more presence here. Grab your Holidays Toolkit here.  Claim your spot for Intention Setting Party 2025 ($20 off use code NEWYEARLOVE for early bird tickets.)

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

In today's episode, Korbey White joins me to discuss the importance of community well-being. This is a timely discussion, especially in the wake of the American election. Korbey shares how supporting people feeling seen inside and outside of the workplace increases morale and fosters a sense of belonging, which improves productivity. Korbey emphasizes how important diversity of thought and experiences are and how much we can learn from one another. He also shares actionable ways we can all practice helping other people know they matter. Take a listen and share your takeaways with us on Linkedin (Korbey White & Wade Brill) or on Instagram @Korbeywhite and @OneWade.    ***** Korbey White is an equity champion and owner of the See Hear Learn (LLC) where he partners with organizations to help them reach their equity and belonging goals. He holds a bachelor's degree in international business relations and African American Studies from the University of Wisconsin-Madison, and a Diversity, Equity, and an Inclusion Certificate from Cornell University.  He is Lean Sigma 6 certified.  Korbey serves on the Madison College Board of Trustees, the Verona Area School District's Board of Education, the Board of the Dane County Immunization Coalition, a Board member of the Sherman Phoenix Foundation, A Board member of the African American Opioid Coalition, and is a Board member of the 100 Black Men of Madison where he serves as the Wellness Committee Chair. Korbey is also a proud member of Omega Psi Phi Fraternity Incorporated, the Rotary Club of Madison, and the National Association for the Advancement of Colored People (NAACP). 

In today's podcast episode, I talk to Dr. Richard Safeer, author and Chief Medical Director of Employee Health and Well-Being for Johns Hopkins Medicine. Dr. Safeer shares tangible ways workplaces can create well-being initiatives that change culture instead of just checking a box. Workplace well-being matters because individuals are spending over 2,000 hours a year in these spaces. Creating cultures of well-being isn't just necessary for individuals' health, but it is essential to foster a collaborative and creative workplace. Take a listen to this episode and share your takeaways with Rich and I on Linkedin.    Want a thought partner to explore how to enhance your company's well-being initiatives? Schedule a complimentary call with me here.    ***** Dr. Safeer is a highly respected leader in the employee health and well- being field. His work is featured by the Center for Disease Control and Prevention, and he's been quoted in the Wall Street Journal, The Washington Post and Fortune Magazine. Dr. Safeer currently serves as the Chief Medical Director of Employee Health and Well-Being for Johns Hopkins Medicine where he leads the Healthy at Hopkins employee health and well-being strategy. He's also the author of A Cure for the Common Company: A Well-Being Prescription for a Happier, Healthier, and More Resilient Workforce.  As well as a workday journal called, A Cure for the Common Workday  Dr. Safeer is board certified in three medical specialties, a fellow in three medical colleges and has been recognized by a former Maryland governor for his contribution to the state public health system. Dr. Safeer loves being active outdoors and has hiked and camped in Australia, Alaska and the Andes, among other great outdoor areas of the world. Dr. Safeer and his wife celebrated their 26 th wedding anniversary this September.  

In today's solo episode, I discuss how we can practice coming back to our center when we get triggered by current events (umm hello election). This is a skill we ALL need to get better at, especially if you spend time on social media or scrolling the news. It's time to reclaim your attention and direct it towards what really matters most. The only one who can do it is you. Learn how by listening in.    Take a listen to this episode and share your takeaways with me on Instagram @OneWade or send me a note here. 

“The only way to ease our fear and be truly happy is to acknowledge our fear and look deeply at its source. Instead of trying to escape from our fear, we can invite it up to our awareness and look at it clearly and deeply.” ― Thích Nhất Hạnh Today's solo epsiode, I am talking about one of our most fundamental emotions—fear. Fear is something we all experience, whether it's a fear of failure, fear of the unknown, or fear of losing control. But what if instead of trying to push fear away, we could learn to dance with it? Today, we'll dive into how fear shows up, why it matters, and how we can approach it with mindfulness to cultivate courage and clarity. Take a listen and let me know your takeways on Instagram @OneWade or leave me a note here.  Join Let's Chill Sunday Self-Care Session on November 3rd to help us get grounded and have capacity to face the fera of the unknown with the election. It's donation based and all experience levels are welcome.  Episodes mentioned: How to Shift Our Inner Narrativess Working with Judgemental Thoughts

Join me for today's solo episode where we explore the natural rhythms of life—the moments of push and pull that shape our journey. We'll dive into what it means to listen deeply to the forces guiding us, whether they come as gentle nudges or strong currents. I share practical ways to help you build awareness around these experiences, so you can move with life's flow rather than resisting it. Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here.    Resources: Release the gunk that holds you back from clarity with this free 5 day meditation journey. 

In today's solo episode, I break down the experience of being a car-free family for a year and leaning on my Biking Barbie alter ego to get around the city. I share the mental, physical and emotional benefits of biking commuting and most importantly, how to have fun with it. Take a listen and let me know your takeaways here or on Instagram @OneWade.    Here are some of my favorite biking accessories: Best Bike Basket Favorite waterproof sneakers       

In this solo episode, we dive into the power of the stories we tell ourselves and how they shape our reality. Learn how to: identify limiting inner narratives challenge their truth rewrite them into more empowering stories I share with you 4 powerful questions you can ask yourself to work with your thoughts in more skillful ways as well as pay attention to your language so that you can mainatin more of a growth mindset. Take a listen and share your thoughts with me on Instagram @OneWade.    If you or a loved one is needing more support when working with internal narratives, please seek approproate mental health support by working with a licensed therapist or certified coach. Always remember, you are never alone.    

The podcast is back, baby! Welcome to my first solo episode back where we explore three ways to mindfully build stamina. Life is a journey, yet we can get hooked and think of it as a sprint. But what are we rushing towards? Death?  A key ingredient to having resilience is being able to have stamina.  Stamina supports us enjoying the journey of life.  Take a listen and let me know how you will be managing your stamina this quarter. Share with me on Instagram @OneWade   Resource mentioned: Savoring the Good Meditation  Sign up for my FREE Thrive in 5 Meditation Journey

Today on the podcast, Christopher Lee Maher, retired US Navy SEAL, Best-selling author and founder of True Body Intelligence joins us on the podcast. We discuss Christopher's story and how he used to live with pain and after years of various holistic practices, study and training he lives a life where his mind is quiet, his emotions are grounded, the body is comfortable and his energy is abundant. Take a listen to this episode and learn how you can remove stress from your life in one very simple accessible step that will set you free. Join us on Instagram to continue the conversation @ChristopherLeeMaher and @OneWade   Check out free holistic centering practices at CenteredintheCity.com   ***** Retired US Navy SEAL, Best-selling author, and holistic wellness pioneer Christopher Lee Maher is regarded as the unparalleled authority in stress resolution, healing, personal evolution, and longevity. His journey mirrors the tenacity of many elite athletes, initially grappling with intermittent joint discomfort that swiftly evolved into a symphony of pain—touching every joint, from feet to lower back and neck. He was headed for the precipice of a full-fledged hip replacement. This extreme stress caused Christopher's hearing to wane, and his vision to dim, compelling him to read lips for communication. Amidst unyielding adversity, Christopher dedicated himself to seeking out the answers that would help alleviate his discomfort. His self-healing journey began with the Pacific College of Oriental Medicine and Yo San University, where the tapestry of Traditional Chinese Medical Practices interwove with Western science and pathology. After a transformative decade under the tutelage of Grand Master Mantak Chia at Thailand's Universal Tao Master School, Christopher realized the power of what he had learned and made it his mission to guide others through the fog of accumulated stress in their lives. Christopher's profound wisdom birthed the holistic paradigm—True Body Intelligence technology—a fusion of physical, mental, emotional, and spiritual enlightenment. His guidance garnered success in luminaries throughout sports, entertainment, commerce, medicine, and global diplomacy. Rooted in Los Angeles, CA, Christopher orchestrates metamorphosis from his sanctuary. His revolutionary methodology dissects pre-cognitive subconscious stress imprints, effecting instantaneous and lasting transformations of the physical and spiritual self and helps them transcend the original root causes of thier pain, trauma, and stress.  

Today's podcast will bring you back to your heart and remind you of your innate goodness. Sarah Simon (aka the The Mint Gardener as she is known on Instagram) joins us to discuss self-worth, creating and navigating the inner critic. Sarah shares how getting let go from a corporate job and spraining her ankle was an invitation to tap back into her creativity, which changed her career trajectory. Sarah shares so much wisdom on how we can practice coming back to center when the inner critic gets loud or when our sense of self-worth is challenged. These insights can apply to us whether we are making art, preparing a slide deck, cooking dinner or writing a speech.  Share your takeaways with Sarah and me on Instagram @OneWade and @TheMintGardener     Want free mindfulness and self-care resources to support you coming back to center? Head on over to Centered in the City.   Resources shared in the episode: Episode 120: The Buddhist Enneagram with Susan Piver  TedTalk: Effort Driven Reward Cycle   ***** Sarah Simon is the Artist, Educator and Author at TheMintGardener. Finding inspiration in the ever-blooming variety of textures and colors in her Seattle-based urban farm, Sarah creates and teaches lush Watercolors inspired by the diverse variety of herbs, flowers, and trees grown in her garden. With a continually blooming following of botanical and art lovers alike, Sarah has taught thousands of people the joy of creating. Her teaching has received worldwide attention with her online and in-person painting courses and art retreats, her internationally best-selling books and her monthly live zoom teaching sessions with the Flower Painting Club. Day to day, you can find Sarah painting and sharing creativity on her Instagram, @themintgardener as well as hosting exciting events for an online community of painting-lovers worldwide at the https://www.themintgardener.com/links

Can you feel the summer FOMO creeping in? As summer break offically begins, people's calendars and instagram feeds will be full of trips, travels, pool parties and summer fun. With these events it is so normal to have feelings of jealoucy and comparison creep in. However, these mindsets aren't helpful. They take us away from our "center." Come back to your center with this guided practice. If you found this helpful, make sure to share it with a friend and let me know on Instagram @OneWade   Curious to apply for a limited 1:1 coaching spot this summer? Sign up for a Connection Call here and we'll explore what you want to work on together and make sure coaching is the right fit for you.   Want more guided meditations? Head here to the Centered in the City virtual oasis. 

Today on the podcast I welcome Dave Conway to discuss the power of manifestation. Dave shares how life is not about doing more to change results and live the life you want. Instead, it is about changing your mind. You must create a state of mind that is going to produce the results you want. Take a listen to this episode and share with us on Instagram @OneWade and @ConwayConsulting what comes alive for you.   Curious to explore more meditation and mindfulness practices? Check out over 200 holistic practices in one place at CenteredintheCity.com   ***** Dave Conway is regarded as the best-kept secret of the personal development industry. As the Founder of Conway Consulting, Dave teaches entrepreneurs how to achieve any result they desire by developing their mind and living up to their life's full potential. He is an advocate for the practice of manifestation, which he studied under Bob Proctor at the Proctor Gallagher Institute. Between his coaching and his public presentations, Dave has coached over 25,000 people worldwide - and his audience is steadily growing.  

This guest has been highlly requested so I was finally able to get my husband to come on to the podcast to celebrate the big 200 milestone. On this vulnerable epsiode we discuss the light and shadow side of our relationship: how we practice staying centered  the areas we could both grow in  our favorite connecting relationship rituals  Take a listen to this episode and share with us your take aways with me on Instagram @OneWade.   Resources Shared: Check out the Partner Review Process online course here.  Testimonials about the Partner Review Process: "I have experienced better communication, less resentment, deeper connection, deeper understanding of our needs and how we can show up for each other. There is more space to have fun and enjoy, instead of wondering what they're thinking/creating stories in head." "In my relationship, I am the driver, the sharer, the one always making space and pushing. I often feel like I am too much and never know if im helping or doing harm. This tool and structure was soooo helpful for me, like a relief off of my shoulders to have. It gave us both the space to share. It has helped me stay relaxed, and to trust and just be." "My husband and I really needed a tool and structure to communicate and connect on all of the categories in our wheel of life. I loved how interactive it was, and how it covered all of our topics. We are going to used it once a season!"   Waiting in Line Meditation

Do you face analysis paralysis? Discover how cultivating these different mindsets can significantly enhance your ability to make clear, confident, and effective decisions. During this solo episode, I share five powerful mindset practices that serve as your compass in navigating the often murky waters of choices and consequences. Join us as we explore practical exercises, real-life examples, and expert insights that will equip you with the tools you need to make better decisions in your personal and professional life. Whether you're at a crossroads or simply looking to sharpen your decision-making skills, this episode is your guide to more aligned decisions.    Share your takeaways with me on Instagram @OneWade or message me here.  Gain Access to Centered in the City for free by signing up for the newsletter at CenteredintheCity.com

It's Mental Health Awareness month and today on the podcast I want to share two mindset and heartset practices you can do to help manage and improve your mental health. Our mental health is on a spectrum and what works for some people doesn't work for everyone. However, these two practices that I share are backed by science to demonstrate their power of helping us take control of our mind. When I start to feel my mental health feels out of whack, I come back to these practices.    Want to deepen your sense of presence and well-being? Join me on the SouLstice Silent Meditation Retreat. Applications close May 10th. Apply here.    Have insights you want to share from today's podcast episode? Join me on Instagram here or send me an email here. 

In today's podcast, I interview Seth Lorinczi, a writer and expert in ancestral trauma. We discuss Seth's book, "Death Trip: A Post-Holocaust Psychedelic Memoir" that explores his marriage and his search for meaning in the wake of releasing the weight of ancestral trauma. This conversation will open your heart. We also discuss what it means to take responsibility of our own trauma before passing it down to our children. As well as words of inspiration of how to care for aging parents. Take a listen to the whole episode and share your thoughts with me here on Instagram @OneWade or send me an email here.    Curious to learn more about the SouLstice SIllent Meditation Retreat? Head here for details and how to apply. Registration closes May 10th.   Seth Lorinczi's writing has appeared in The Guardian, DoubleBlind, and Maggot Brain, among other publications and anthologies. He's presented on psychedelics and ancestral trauma at Yale University and the Oregon Jewish Museum, among other venues, and was a co-founder of “Judaism & The Psychedelic Renaissance,” a first-of-its-kind live event. He lives in Portland, OR with his family and their two derpy dogs. Order Seth Lorinczi's book: "Death Trip: A Post-Holocaust Psychedelic Memoir"

In today's solo episode, we are talking about anger. How to label it, feel it, heal it and release it. Anger is an emotion we are not taught how to "healthily" process, especially as women! So today on the podcast, we break it down. I share my personal experience of processing anger as well as some scientific research on the power of visualizing expressing anger.  Check out these free Anger Release somatic and breathing practices on Centered in the City.   Share your takeaways with me on Instagram here or send me a message here. Have you been curious to try a silent meditation retreat? If so, this is your sign. Join me for the Soulstice Silent Meditation Retreat on June 21st-23rd, 2014 for the most loving, gentle and life-changing experience. Apply now. Applications close May 10th.     

Today on the podcast, Sierra Coleman, Licensed Marriage and Family Therapist and certified Sexologist joins us to discuss intimacy, sex and communication within our romantic relationships. This is such a juicy conversation. We discuss attachment styles and communication techniques to maintain empathy, vulnerability and express our needs. Sierra also highlights how stress can impact our ability to be intimate and communicate what we need and want. Sierra also discusses the fluidity of sexual orientations and a peek into some of the dynamics of ethically non monogamous, polyamourous and swinger relationships.    Join us June 21-23rd, 2024 for the SouLstice Silent Meditation Retreat. An opportunity to support you coming home to yourself. Learn more and apply here. Space is limited.    Resources shared: List of Needs  Come as you Are by Emily Nagoski Come together Open Deeply (people interested in ENM relationships) Reach out Here to receive the PDF of Imago Dialouge Script  ***** Sierra Coleman is a Licensed Graduate Marriage and Family Therapist and certifed Sexoloigst. Sierra practices at The Haven Center for Therapy in Maryland, an LGBTQIA+ allied, sex positive, kink-friendly practice, additionally helping couples navigate open relationships (ENM), polyamory, and non-traditional relationships.  Sierra believes that each client has their own unique set of challenges and responds in their own way to different interventions, therefore her orientation is deeply person centered with an emphasis on experiential therapy. She believes that problems are interwoven parts of the whole person (mind, body, environment, and the interpersonal) and see counseling as a collaborative process to empower her clients. She enjoys working with couples and individuals. As a Couples and Family Therapist, her job is to help you decode your relationship, with yourself and one another. 

Today on the podcast, I discuss the gift of loving yourself without conditions. We are all imperfect beings, yet, we live life with all of these stories that we need to be perfect. Or beliefs: "I will be loveable when...". Accepting the gifts of our imperfections gives us freedom to be our authentic self. We get to live our lives from an empowered place because we love all aspects of ourselves.  Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here.   Did the Soulstice Silent Meditation Retreat sound like an experience you want to gift yourself? If so, learn more details and Apply here. 

On today's podcast, we get to talk to Amy Fagan, the podcast host of Grounded in Maine, a sustainability podcast. Amy inspires us through personal insights and her guest stories to explore how we can practice being more sustainable citizens of this world. At the end of this episode, the brainstorming continues with other ideas and inspiration we can implement. Join Amy ( @Groundedinmainepodcast) and I (@onewade)on Instagram to continue the conversation and share your action step with us.    Curious to learn more about the SouLstice Silent Meditation Retreat? Head on over here to learn details and apply.    ***** Amy Fagan is in her ‘Season of Discovery,' instead of a mid life crisis, changing the status quo for herself. She started Amy's Garden Jam as the Covid tsunami was starting, in May 2020, and then in June 2022 her sustainability podcast, Grounded in Maine first aired. Amy is a master connector and networker, and has grown her community, and has reached out to strangers to share their sustainability story. Amy lives in Brunswick Maine with her rescue dog, 2 cats and chickens, works full time, and volunteers weekly at a farm that grows organic produce solely to donate to local food pantries and elderly communities. Amy is a closeted singer and enjoys gardening and preserving the harvest, and wants to learn to make soap and to sew, and to re-learn to knit.

In today's podcast episode, we get centered with Ashley Rodriguez, a Seattle-based award winning food writer and photographer. Ashley shares how her curiosity and love for cooking began at the age of 10. She was never afraid to get in the kitchen. Instead, she trusted herself to let her intuition guide. Since then, her creative expression has expanded. This episode is nourishing for the soul and will inspire you to connect more intentionally with food and nature. Ahsley's new book, Rooted Kitchen, offers delicious seasonal recipes and inspiration of how to cook with our senses and be more connected to nature. Join Ashley and Wade on Instagram to share your biggest takeaways.    Curious to learn more about the Soulstice Silent Meditation Retreat? Join the waitlist here.  ***** Ashley Rodriguez is a Seattle-based award winning food writer and photographer. She is the author of three cookbooks; Date Night In, Let's Stay In, and Rooted Kitchen. She is the host and co-creator of the James Beard nominated series, Kitchen Unnecessary. Ashley is a graduate of Seminary of the Wild through the Center for Wild Spirituality and a certified Nature and Forest Therapy guide. When not eating, or talking and writing about food you can find her foraging, fly fishing, feeding her sourdough starter and spending as much time outside as possible. She believes the outdoors is a place to be fed both physically and spiritually.

Let's get centered in your city by joining me for a Spring Time Walking Meditation.   Join the Centered int he City's walking club on Strava here. It's free!    Curious to learn more about the SouLstice Silent Meditation Retreat happening June 21st-23 on Whidbey Island, Washington. Join the waitlist here.