The 5 Gates of Grief: A Compassionate Guide to Processing Loss
Release Date: 01/15/2026
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...
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Episode 277: How Knowledge Workers Can Stay Centered in Their Bodies with Dr Krys Hines
Centered in the City
In a world where many professionals spend their days behind screens, thinking, analyzing, and producing ideas, it’s easy to become disconnected from the body. Over time, this disconnection often shows up as fatigue, chronic tension, poor posture, or persistent physical pain. Not to mention, the way we interact with technology is literally changing the shapes of out bodies. In this episode, I talk with with Dr. Kyrs Hines, orthopedic physical therapist to explore how knowledge workers can stay grounded, regulated, and physically supported while navigating cognitively demanding...
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Discernment in a Fast-Moving World: How to Trust Yourself and Make Aligned Decisions in the Year of the Fire Horse
Centered in the City
In a world full of noise, urgency, and endless options, many of us struggle to trust our decisions. We overthink, second-guess ourselves, or move too quickly from pressure instead of clarity. The symbolic energy of the Fire Horse represents passion, movement, independence, and transformation. While this energy can inspire bold action and growth, it can also increase feelings of urgency, overwhelm, and emotional reactivity. Mindfulness teaches us that clarity doesn’t come from moving faster — it comes from becoming more present. In this episode, I share the practice of discernment ...
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Guided Meditation on Love
Centered in the City
In this guided meditation on love, we explore how to cultivate self-love, compassion, and emotional resilience through mindfulness. Love isn’t just a feeling. It’s a practice. And when we intentionally train the mind toward kindness and connection, we strengthen our nervous system, improve our mental health, and increase our capacity to handle stress. This loving-kindness meditation is designed to help you: Develop deeper self-compassion Release self-criticism Strengthen emotional resilience Regulate your nervous system Expand feelings of connection and warmth Whether you’re...
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How to Calm Your Nervous System (Without Forcing Positivity)
Centered in the City
In this episode, we explore Polyvagal Theory and how understanding your nervous system can help you feel calmer, more grounded, and resilient during times of stress and uncertainty. You’ll learn how to: meet your nervous system where it is recognize the language of your body work with your stress response instead of fighting it. Through science-backed insights and practical strategies, this episode offers gentle tools to support nervous system regulation, emotional safety, and self-awareness, without forcing positivity or bypassing your experience. Perfect for anyone navigating anxiety,...
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Mindfully Engage the News Without Anxiety or Doomscrolling
Centered in the City
In today's episode, I discuss how to mindfully engage with the news without becoming overwhelmed, anxious, or emotionally burned out. In a world of constant headlines, breaking news, and crisis-driven media, many people experience news anxiety, doomscrolling, and nervous system overload. This episode offers science-backed mindfulness tools to help you stay informed while protecting your mental health and emotional well-being. If you’ve ever wondered how to stop doomscrolling, reduce anxiety from the news, or create healthier boundaries with media consumption, this episode is for...
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How to Manage Social Anxiety: Science-Backed Tools to Feel Calm & Confident
Centered in the City
Social anxiety can feel exhausting — the racing heart, overthinking conversations, replaying moments on a loop, and the urge to avoid social situations altogether. If you’ve ever wondered “Why am I like this?” or “How do I stop feeling so anxious around people?” — this episode is for you. In today’s episode I break down what social anxiety really is and shares research-backed strategies to help you calm your nervous system, build confidence, and feel more at ease in social situations. You’ll learn how your brain is actually trying to protect you, why overthinking happens...
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The 5 Gates of Grief: A Compassionate Guide to Processing Loss
Centered in the City
Grief is not just about losing a loved one—it shows up in many forms throughout our lives. In this episode, we explore Francis Weller’s 5 Gates of Grief and how they help us understand the full spectrum of loss, change, and heartbreak we experience as humans. You’ll learn: What the 5 Gates of Grief are and how they show up in daily life Why grief is a natural, healthy response—not something to “fix” How to be with grief instead of pushing it away Ways to process grief through the body,creativity, community and self-compassion How to honor your grief without letting it...
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What Healthy Striving in 2026 Looks Like (Without Burning Out)
Centered in the City
In a culture that glorifies hustle, productivity, and “doing more,” it can be hard to know the difference between healthy striving and overexertion that leads to burnout. In this episode I explore what it truly means to strive in a way that supports both growth and well-being. Healthy striving isn’t about lowering your standards or giving up on your goals—it’s about learning how to move toward what matters without abandoning yourself along the way. In this episode, you’ll explore: What healthy striving actually looks like and ways to practice it The difference between...
info_outlineGrief is not just about losing a loved one—it shows up in many forms throughout our lives. In this episode, we explore Francis Weller’s 5 Gates of Grief and how they help us understand the full spectrum of loss, change, and heartbreak we experience as humans.
You’ll learn:
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What the 5 Gates of Grief are and how they show up in daily life
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Why grief is a natural, healthy response—not something to “fix”
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How to be with grief instead of pushing it away
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Ways to process grief through the body,creativity, community and self-compassion
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How to honor your grief without letting it define you
Whether you’re navigating the loss of a loved one, a relationship, a former identity, or the world as you once knew it, this episode offers gentle guidance on how to process grief in a skillful and supportive way. Knowing grief is not a one size fits all. However you are experiencing grief is welcome.
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Share your takeaways with me on Instagram @OneWade or send me a note here.
Take the Overwhelm Archetype Quiz here.
Order my book, 100 Mindful Moments to Balance & Energize that supported me managing some grief here.
Explore working together by signing up for a Connection Call here.