Simple Mindful Eating Practices to Stay Grounded and Nourished During the Holidays
Centered in the City
If you find yourself stress-eating, overeating at family gatherings, holiday parties or losing your healthy routines in the swirl of the holiday hustle (ie. travel, sugar, and social pressure) this episode will help you reconnect with your body, your breath, and your intention. Using research-backed mindfulness tools, behavioral psychology, and a grounded, compassionate approach, I share how to stay present with your body without the shame or restriction. This episode gives you simple, doable practices to stay centered and nourished during the busiest time of the year. Want to go...
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How to Bring Presence, Pleasure & Connection into Your Sex Life
Centered in the City
In this episode, we dive into how mindfulness can transform sex, intimacy and connection. As modern humans, we live a lot of life on autopilot, stressed and hustling. We crave more presence, self-care, intimacy and authenticity. Drawing on the research of psychologist & sex-researcher Dr. Lori Brotto, author of Better Sex Through Mindfulness: How Women Can Cultivate Desire, we explore what’s really going on when stressed, multitasking and distraction undermine our intimacy. I share with you many concrete mindfulness practices you can bring into your body, your relationship, your everyday...
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Give Yourself the Gift of a Pre-Holiday Pause
Centered in the City
Before the glittering whirlwind of the holidays arrives, we have a sacred opportunity to slow down and support our wellbeing. In this episode, I invite you into a proactive, mindful approach to the season using science-backed strategies that help your nervous system stay steady and nourished. You will learn how rituals, boundaries, and intentional planning reduce stress so you enter the new year energized instead of depleted. You deserve a holiday season that honors your wellbeing. Small adjustments today protect your peace tomorrow. Pick one thing from this episode and block it into your...
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Before Goodbye: A Mindful Approach to Preparing for a Parent’s Death
Centered in the City
Today on the podcast, I talk to Schuyler Copple, a Social Worker in the field of hospice. We discuss the importance of facing our own emotions and relationship with death. How to best approach the conversations of death and planning for death with aging loved ones as well as getting educated about the various ways we can take control of the last chapter of our lives. Take a listen to this episode and share it with someone you care about. Learn more about the (Jan 16-18th, 2026). 20 % off early bird discount ends October 31st. Website: Retreat.CenteredintheCity.org Check out all of the ...
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Episode 259: Well At Work with Jessica Grossmeier
Centered in the City
Today on the podcast, I interviewed award-winning researcher, speaker and author, Jessica Grossmeier. We talk about the three main pillars of well-being: Purpose, Social Connection and Transcendance. Jessica shares research backed practices that can enhance our well-being. She reminds us our purpose can change over time and work isn't the only place we can have a sense of purpose. Jessica also shares ways we can find more balance in our life by paying attention to "Harmonious Passion" and "Obsessive Passion." Jessica also invites us to think about how we are fostering meaningful relationships...
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Fall Foliage Walking Meditation
Centered in the City
It is offically fall in the northern hemisphere. October is also Mental Health Awareness month. That's why I am sharing a Centered Walk with you so that you can take yourself outside, bring movement into your body and feel present and grounded in the mind. This guided Fall Foliage walk invites you to use the beauty and wisdom of this season. Take a listen and share your takeaways or Curious to check out more themes that support you getting out of your head and into your body? Download 28+ walking meditation themes right to your phone. Curious to learn your Overwhelm Archetype...
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Ways to Rest When the Mind Feels Busy
Centered in the City
When was the last time you truly rested? Not numbing out with Netflix or scrolling your phone, but real, replenishing rest? In this episode I explore our complex relationship with rest — from the guilt of slowing down to the discomfort of stillness and the tendency to overthink when we finally stop. Drawing on science, mindfulness, and personal reflection, I offer practical ways to weave rest into your everyday life. You’ll learn: ✨ Common ways people relate to rest ✨ Four different types of rest and micro practices ✨ Ways to release the guilt so that you can truly rest Whether...
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Freedom of Letting Go
Centered in the City
Let it go to let it flow! In this episode, I discuss how the Fall season invites us to practice letting go. Whether you’re holding onto a thought loop, emotional baggage or the weight of needing to know what’s next, this episode will help you soften your grip and create more space for peace and possibility. In this episode, you’ll learn: Why the brain clings The hidden costs of holding on (to regrets, resentment, and old narratives). Science-backed benefits of letting go for your health and relationships. Simple practices to release on a mental, emotional, physical, and...
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How to Stop Overanalyzing and Find Clarity
Centered in the City
Do you ever catch yourself replaying a conversation a hundred times, second-guessing your choices, or spiraling into “what ifs”? If so, you’re not alone. Overanalyzing is something so many of us struggle with, including me! While it feels like problem-solving, the truth is it’s draining your energy, fueling anxiety, and keeping you stuck. In this episode, I break down the science of: why we overthink the five most common types of overanalyzing share practical evidence-based tools to help you get out of the thought loops Take a listen and share your takeaways with me on or ...
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No More Sunday Scaries: 6 Mindful Ways to Beat Monday Dread
Centered in the City
Do the Sunday Scaries creep in as the weekend winds down? If so, you are not alone. In this episode I unpack the science behind Sunday Scaries and Monday dread, explains why your brain and body react this way, and shares six practical tips you can use to reset and reclaim your Sundays and the week ahead. Whether you’re overwhelmed by your workload, anxious about the unknown, or simply caught in the cultural story that Mondays are heavy, this episode will help you create a calmer, more intentional transition into your week. Let me know what tip you are excited to...
info_outlineLet'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.