Cultivate an Attitude of Gratitude with a Gratitude Walking Meditation
Release Date: 11/26/2025
Why Rest Feels So Hard: Why We Need to Stay Productive
Centered in the City
Do you finally sit down to rest, only to feel restless, guilty, or anxious? If so, you’re not alone. In this episode I explore why slowing down can feel surprisingly uncomfortable and why so many of us feel a constant pressure to stay productive. Drawing on nervous system regulation, IFS and mindfulness, I unpack the deeper reasons behind our "addiction to doing" and offers practical tools to help you create a healthier relationship with rest. If you've ever wondered: Why do I feel guilty when I’m not working? Why can’t I relax, even when I’m exhausted? Why does being busy make...
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Mother’s Day Without a Mom: How to Celebrate, Grieve, and Honor Yourself
Centered in the City
Mother’s Day can be a tender and complicated time, especially for those navigating life as a motherless daughter. In this episode, we explore the true importance of celebration as a meaningful practice of presence, healing, and self-compassion. You’ll learn how to honor your experience, redefine celebration on your own terms, and create rituals that support you through grief and growth. What You’ll Learn: How grief can show up around Mother’s Day Mindful ways to honor your mother and yourself Simple rituals for healing and reflection How to navigate holidays when they feel heavy ...
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Quiet the Noise: How to Calm Your Mind and Find Inner Peace in a Loud City
Centered in the City
Do you feel mentally exhausted but can’t seem to shut your mind off? Even in moments of rest, your thoughts keep racing, pulling you out of the present moment. In this episode, we explore how to find quiet in a loud, overstimulating world—without needing to escape your life or add another overwhelming self-care routine. You’ll learn simple, practical mindfulness tools to help you step out of autopilot, regulate your nervous system, and reconnect with a calmer, clearer version of yourself. These practices are designed for real life—whether you’re walking through a busy city, working...
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Episode 284: Truth is with Kathryn Flaschner
Centered in the City
In today’s episode, Kathryn shares her powerful journey of learning how to live truthfully and authentically. What began in an acting class became a profound awakening—guiding her into deeper self-awareness, emotional vulnerability, and a more fully alive way of being. After building a successful corporate career and rising to the role of Vice President, Kathryn came face-to-face with a difficult truth: the path she was on no longer aligned with who she truly was. In this honest and inspiring conversation, we explore what it means to listen to your inner voice, navigate major life...
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Springtime Walking Meditation: A Guided Practice to Bloom into Presence
Centered in the City
Step into the season of renewal with this guided springtime walking meditation designed to help you slow down, reconnect with your body, and cultivate mindful presence. In this episode, you’ll be gently guided through a walking meditation practice that invites you to awaken your senses, regulate your nervous system, and release stress as you move. Whether you're walking through nature, a city street, or simply pacing indoors, this mindfulness practice will support you in feeling more grounded, calm, and alive. Spring is a powerful time to reset your energy, let go of what feels heavy, and...
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Episode: 282 Softening into Spain with Anna Preston
Centered in the City
What does it really feel like to move abroad, start a family, and build a life in a new culture? In today’s episode, Anna Preston joins us for a soulful and honest conversation about navigating major life transitions with presence and alignment. From relocating to Europe to growing her family, Anna shares what it takes to stay grounded through uncertainty, change, and the emotional ups and downs of everyday life. We explore the cultural differences between American and Spanish/European lifestyles, and how shifting away from a high-achieving, fast-paced mindset can open the door to a more...
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Oura Ring, Glucose Monitors & Self-Trust: How to Use Wearables Without Outsourcing Your Power
Centered in the City
Wearables like the Oura Ring and continuous glucose monitors (like Lingo) promise clarity—better sleep, balanced blood sugar, and optimized energy. In this episode, I share my personal experience using wearables—what surprised me, what supported me, and what quietly started to pull me out of alignment. Because while these tools can offer powerful insight into your body… they can also lead you to second-guessing it. In this episode, I explore how to use wearable data in a way that supports your nervous system, deepens your self-awareness, and strengthens your intuition—rather than...
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The Best Healthy Food Products of 2026
Centered in the City
The wellness world is noisy. New products are constantly launching, all claiming to be “better for you.” This episode helps you cut through the clutter and come back to what actually matters: simplicity, nourishment, and feeling good in your body. Looking for the best healthy food products of 2026? In this episode of Centered in the City, I’m breaking down my top picks from Expo West, one of the biggest natural foods trade shows in the world. From high-protein snacks to fiber-rich favorites, plus the rise of honey-based products, functional gummies, and greens-infused treats, this...
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Episode 279: You Are Good, You Are Enough with Lodro Rinzler
Centered in the City
Struggling with feeling not good enough? In this episode, Lodro Rinzler shares Buddhist wisdom on basic goodness, shame, guilt, boundaries and how to build true self-worth and self-acceptance. In this powerful and compassionate conversation, I sit down with Lodro Rinzler to explore the deeply rooted belief of “I’m not good enough” that show up and affect every aspect of our life. Drawing from his book Lodro introduces the Buddhist teaching of basic goodness—the idea that we are inherently whole, worthy, and complete, just as we are. Together, we unpack how shame and guilt shape our...
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How to Let Go of What You Can’t Control (And Stop Ruminating on the Past)
Centered in the City
Do you find yourself replaying conversations in your head, overthinking past mistakes, or trying to control things that are out of your hands? Learning how to let go is one of the most powerful skills for reducing stress and calming your nervous system. In this episode of the Centered in the City Podcast, mindfulness coach Wade Brill explores why letting go can feel so difficult and how the brain gets stuck in loops of control and rumination. You’ll learn the neuroscience behind overthinking, why the mind replays the past, and practical mindfulness tools to help release what you cannot...
info_outlineHappy 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 walking meditations? Download Centered Walks here. Holiday 50% off until Dec 1. You will received 29 different walking meditations to meet you where you are and support you getting out of your head and into your body.