Centered in the City
Centered in the City is a virtual oasis to support you living a more mindful and intentional life in the hustle and bustle of your city. Certified Professional Mindfulness Coach, Wade Brill, will lead you in various practical and tangible meditations, discussions and interviews that create a space for you to pause, reflect and connect. Manage stress, anxiety and overwhelm so you can feel more calm, centered and intentional as you live your life in the city.
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Episode 298: Forest Bathing in the City: How to Reconnect With Nature & Self
08/13/2026
Episode 298: Forest Bathing in the City: How to Reconnect With Nature & Self
What if you didn’t have to escape the city to reconnect with nature? In this episode, we explore the practice of forest bathing and how simple moments of intentional connection with the natural world can become part of everyday life—even in the middle of a busy city. Modern life can easily pull us away from the natural world. Screens, schedules, noise, and the pace of daily life can make nature feel like something we have to travel to experience. But the benefits of nature connection aren’t reserved for remote forests or weekend getaways. In this episode, discover simple ways to bring more awareness, curiosity, and connection with nature into your everyday routine—whether you live in the countryside, a suburb, or the heart of a city. In This Episode, We Explore: What forest bathing really means What a "sit spot" is and how to create your own How mindfulness isn't about achieving a specific state Why you don't have to leave the city to experience nature connection Simple ways to notice and engage with nature every day How slowing down can change the way we experience familiar places Why connection with nature is about relationship, not escape Take a listen to this episode and share your takeaways with us: and Resources: and get one of my favorite walking meditations to guide you on connecting to "Awe" on your walk. Learn more about some of the research on Forest Bathing: Get a copy of my interactive journal guide, ***** Cyndi is a certified forest bathing guide and the founder of , a Vancouver-based platform dedicated to helping people reconnect with the living world. Grounded in the belief that taking care of our mental health and taking care of the planet are deeply connected, her work offers guided forest immersions and somatic practices that help us slow down, regulate our nervous systems, and find calm. Cyndi studied Psychology and Sustainability at Minerva University and holds her certification through the Forest Therapy School. Cyndi is also looking for a UX designer/technologist/artist who can help her build enchanted place’s digital experience. If you are interested to chat, please reach out to her via email: Cyndi@enchanted.place
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Don’t Stop Dating Yourself When You Start Dating Someone
08/06/2026
Don’t Stop Dating Yourself When You Start Dating Someone
Have you ever started dating someone you really like and suddenly your life starts revolving around them? OR maybe you are in a long-term relationship and you feel yourself slipping away? When we are building romantic relationships with people and become emotionally invested in someone, it can be surprisingly easy to lose touch with ourselves. In this episode of Centered in the City, I explore how to stay connected to yourself while building a romantic relationship and why healthy dating isn't about becoming less invested, more detached, or “playing it cool.” It's about learning how to love someone without abandoning yourself. I share practical ways to recognize self-abandonment, maintain your own identity and routines and strengthen self-trust while navigating a (new) relationship.You'll learn how to distinguish between healthy compromise and self-abandonment,and use mindfulness to come back to yourself when dating anxiety takes over. In this episode, you'll discover: Why dating someone you really like can make you lose touch with yourself What self-abandonment can look like in romantic relationships How to stay connected to your friends, routines, interests, and goals while dating The difference between healthy compromise and abandoning your own needs Why you don't have to choose between loving someone and loving yourself Curious to go deeper into this topic with 1:1 coaching? Schedule a get on the fall waitlist. Share your takeaways or Qs with me from this episode with me on or send me a
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Spiritually Curious? You Don’t Have to Know What You Believe
07/30/2026
Spiritually Curious? You Don’t Have to Know What You Believe
What if you’re curious about spirituality, but you don’t actually know what you believe? Maybe you’ve moved away from traditional religion but still feel drawn to questions about meaning, connection, intuition, meditation, or whether there’s something bigger than yourself. Or maybe you’ve never considered yourself “spiritual,” but lately you’ve found yourself wondering about the deeper questions of life. In this episode of Centered in the City, we explore what it can look like to approach your spiritual life with curiosity. In this episode, we explore: What it means to be spiritually curious Why you don't need to know exactly what you believe to explore your spiritual life How meditation, nature, silence, grief, and everyday experiences can open the door to spiritual curiosity Simple ways to begin exploring your own spirituality without needing to subscribe to a particular religion or philosophy Most importantly, this episode is an invitation to ask better questions rather than rush toward answers. Interested in taking yourself on walking meditations? Curious to join future mindfulness retreats? Share with me how your spirtual curiosity is coming alive by or DM me on
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Am I Living Life Right? How to Stop Questioning Every Decision
07/23/2026
Am I Living Life Right? How to Stop Questioning Every Decision
Have you ever looked around at the life you've worked so hard to build and wondered... "Am I in the right place?" "Am I making the right decisions?" "Why do I still feel anxious about the future?" If you're an ambitious woman navigating your career, relationships, purpose, or the pressure of time, this episode is for you. So many high-achieving women believe that once they reach the next milestone—landing the promotion, finding the partner, buying the home, or achieving financial success—they'll finally feel settled. But instead of certainty, many find themselves carrying a quiet anxiety: What if I'm getting it wrong? In this episode, we're exploring why success doesn't always quiet self-doubt, how societal expectations shape the way we evaluate our lives, and what it looks like to stop chasing the "right" path and start creating a life that feels deeply aligned. In this episode, you'll learn: Why high achievers often experience more uncertainty—not less—as they accomplish their goals. The difference between living from external expectations versus inner alignment. How to recognize the three voices influencing your decisions: society's expectations, your personal ambitions, and your inner wisdom. Why asking, "Am I choosing right?" keeps you stuck—and the question that creates more clarity instead. Practical mindfulness practices to cultivate self-trust and make decisions from a grounded place instead of fear. Share your takeaways with me on Take the If you are wanting to support creating more inner alignment so that you can make decisions with confidence, Check out
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Why Comparison Steals Your Joy (And How to Feel Enough Right Where You Are)
07/09/2026
Why Comparison Steals Your Joy (And How to Feel Enough Right Where You Are)
Have you ever found yourself genuinely happy for someone else... while also feeling jealous? Maybe a friend got promoted, someone announced exciting news or you watched another person's life unfold online and suddenly started questioning your own. In this episode of Centered in the City, we're exploring one of the most common (and least talked about) human emotions: envy. Instead of judging or suppressing it, you'll learn how to understand what it's trying to tell you, shift out of comparison and reconnect with your own path. We must remember, someone else's success doesn't diminish your possibility. Joy becomes available again when you stop measuring your life against someone else's timeline. In this episode, you'll learn: Why comparison is a normal human tendency The surprising way envy can reveal your deepest values and desires How comparison quietly disconnects you from gratitude, presence, and joy Mindfulness practices to shift from scarcity to self-trust Why feeling "behind" is often a story—not the truth Resources: Bring Joy walks into your life, download the and notice what starts to shift in your mind and mood when you take a Joy walk a few days a week. Want more 1:1 support cultivating the life you want instead of getting trapped in comparision? so we can explore if working together is a fit.
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Dopamine Overload: How to Stop Chasing the Next Hit and Find Calm in an Overstimulated World
07/02/2026
Dopamine Overload: How to Stop Chasing the Next Hit and Find Calm in an Overstimulated World
Do you find yourself reaching for your phone without thinking? Constantly checking emails, scrolling social media, or feeling restless when you finally have a moment of quiet? You're not alone. In today's always-on world, our brains are bombarded with endless opportunities for quick dopamine hits. While dopamine itself isn't the enemy, constantly chasing stimulation can leave us feeling distracted, anxious, overwhelmed, and disconnected from ourselves. In this episode of Centered in the City, I explore how dopamine influences our attention and how mindfulness can help you reclaim your focus, inner calm, and sense of presence. You'll discover practical tools to interrupt autopilot behaviors, regulate your system, and create a healthier relationship with technology and life without giving up the things you enjoy. In this episode, you'll learn: What dopamine really is How dopamine overload contributes to anxiety, overwhelm, and mental fatigue The hidden cost of constant stimulation on your focus, creativity, and relationships Mindful practices to help you stop compulsive scrolling and become more intentional with your attention How to regulate your nervous system instead of relying on external distractions Why true fulfillment comes from presence not the next notification Share with me your takeaways from today's episode. Curious to explore if coachign 1:1 is a fit? Check out my interactive journal
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Dating Anxiety: How to Stop Overthinking and Trust Yourself Again
06/25/2026
Dating Anxiety: How to Stop Overthinking and Trust Yourself Again
Do you find yourself replaying conversations after a date, obsessively checking your phone or overthinking? If dating feels full of uncertanity and anxiety, I wanrt you to know you are not alone. In this episode of Centered in the City podcast, I explore the root causes of dating anxiety and shares practical tools to help you stop overthinking, regulate your nervous system, and reconnect with self-trust. Modern dating can trigger uncertainty, fear of rejection and the pressure to "get it right." Whether you're navigating online dating or simply feeling exhausted by the process, this episode will help you approach relationships with more presence, confidence, and peace. You'll learn how to notice the anxiety and cultivate a healthier relationship with yourself while dating. The goal isn't to control the outcome. It is to stay connected to yourself throughout the journey. In This Episode, You'll Learn: Why modern dating creates anxiety and emotional overwhelm The signs you're dating from fear instead of self-trust Why high-achieving women often overthink relationships Three common dating traps Mindfulness and Cognitive Behavioral Coaching practices to calm dating anxiety and regulate your nervous system How to trust yourself along the journey Ways to elevate your energy and confidence Share your takeaways of this episode with me on Want more 1:1 support to manage dating anxiety? Explore if working together is a fit with a Take the and learn how to uniquely managine overwhelm in your life. Manage anxiety by adding walking meditations into your daily routine. Download to support you getting out of your head and into your body.
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Episode 291: Hormone Healthy Eats with Lauren Chambers
06/18/2026
Episode 291: Hormone Healthy Eats with Lauren Chambers
Are your hormones affecting your energy, mood, sleep, cravings, or overall well-being? In this episode of Centered in the City, I sit down with nutrition expert and cookbook author, Lauren Chambers, to explore how everyday food and lifestyle choices can support hormone balance naturally. If you've ever wondered why you feel exhausted despite getting enough sleep, struggle with unexplained cravings, experience mood swings, acne or irregular periods, or feel disconnected from your body, your hormones may be trying to tell you something. Lauren shares practical, science-backed insights from her Hormone Healthy Eats Cookbook, helping listeners better understand the connection between nutrition, stress, movement, sleep, and hormonal health. Lauren discusses simple shifts you can make to nourish your body, regulate your hormones and cultivate greater energy and vitality. In This Episode, You'll Learn: What hormones are and why they play a crucial role in your overall health Common signs your hormones may be out of balance How food impacts hormone production and regulation The best nutrients and foods to support hormone health The relationship between stress, cortisol, and hormonal imbalances Lifestyle habits that can help balance hormones naturally How to create sustainable eating habits without restrictive dieting The new name for PCOS Take a listen to this episode and share your takeaways with Lauren and I on Instagram & Want suppport managing your stress levels? and get tailored insights and resources of how to manage the overwhelm so that it doesn't manage you. Add more walking meditations into your life. right to your phone to support you walking more and scrolling less. ***** Lauren Chambers is a certified nutrition + hormone health coach, cookbook author of and founder of So Fresh N So Green, a business dedicated to providing clients and women everywhere with delicious recipes + simple tips to help them feel and look their best.
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How to Start a Meditation Practice (Even If You Think You're Bad at It)
06/11/2026
How to Start a Meditation Practice (Even If You Think You're Bad at It)
Have you ever said, “I know meditation is good for me, but I just can’t seem to stick with it”? Or maybe you've tried meditating before and found yourself wondering: Am I doing this right? Why can’t I stop thinking? How long am I supposed to meditate? What if I’m too restless to sit still? If so, you're not alone. In this week's episode of Centered in the City, I'm answering some of the most common questions people have about mindfulness and meditation. Whether you're completely new to meditation or you've started and stopped more times than you can count, this episode will help you approach meditation with less pressure and more confidence. You'll learn why meditation isn't about clearing your mind, what to do when thoughts inevitably arise, how long you really need to meditate to experience benefits, and simple ways to build a sustainable practice that works for your life. The truth is, meditation is not about becoming a different person. It's about developing a deeper awareness of yourself and learning how to meet life's challenges with greater presence, clarity, and compassion. In This Episode, You'll Learn: What meditation actually is (and what it isn't) Why having thoughts during meditation is completely normal The biggest misconception that keeps people from starting How long beginners should meditate Different types of meditation and how to find the right fit Practical tips for creating a consistent meditation habit The science-backed benefits of mindfulness and meditation Next Steps: Share your takeaways with me on to start or begin again with your meditation practice. Join us for the Order my book, Get on the
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Three Months in Spain: What Changed, What Challenged Me, and What I'm Bringing Home
06/04/2026
Three Months in Spain: What Changed, What Challenged Me, and What I'm Bringing Home
What happens when you step outside your normal life for three months? In this episode, I'm reflecting on my recent chapter living abroad in Spain and sharing the lessons, surprises, challenges, and moments of growth that emerged along the way. Whether you've dreamed of living abroad, are navigating a life transition, or simply feel the pull to slow down and live more intentionally, I hope this conversation offers encouragement and reflection for your own journey. In This Episode, I Explore: Why I chose to spend three months living in Spain The unexpected challenges of uncertainty and constant decision-making How travel can reveal the patterns and habits we don't always notice at home The lessons of Spanish culture I am integrating into my life Connect with Wade: If this episode resonated with you, I'd love to hear from you. Send me a message on or and share: What's one thing you're longing to bring more of into your life right now? And if you enjoyed this conversation, please subscribe, leave a review, and share the episode with someone who could use a reminder that sometimes the biggest transformations happen when we step outside our familiar routines. Take the Join me in Seattle on June 14th for the day-long S
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Softening Into Strength: The Unexpected Path to Resilience
05/21/2026
Softening Into Strength: The Unexpected Path to Resilience
In this episode, I explore a different approach to resilience—one rooted not in pushing harder, but in softening into strength. Many of us were taught that resilience means holding it all together, staying productive, and bouncing back as quickly as possible. But what if true strength isn’t found in force? What if resilience is built through self-trust, presence, rest, and the courage to stay connected to yourself during life’s hardest moments? Drawing from personal experiences with grief, healing, uncertainty, and recovery, I share how softening helped me cultivate a deeper sense of resilience and inner safety. This episode is an invitation to release the pressure to be unshakable and instead discover the quiet power of self-compassion, nervous system regulation, and beginning again. Inside this episode: Why “pushing through” can disconnect us from ourselves The connection between softness and self-trust How nervous system regulation supports resilience Why rest is a resilience practice A new definition of strength during seasons of uncertainty The four Rs of Resilience Reflective questions to help you reconnect with yourself Whether you are navigating burnout, grief, overwhelm, change, or simply feeling stretched thin by life, this conversation offers a grounded reminder that resilience does not require hardness. You do not need to force your way forward. If this episode resonated with you, share it with someone who may need this reminder today and share your takeaways with me on Resources mentioned: - understand your primary patterns. Join me for a day-long mindfulness retreat in Seattle to support you softening into your strength. Regulate your nercous system with or additional resources on
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Why Rest Feels So Hard: Why We Need to Stay Productive
05/14/2026
Why Rest Feels So Hard: Why We Need to Stay Productive
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 me feel more in control? How do I stop tying my worth to what I accomplish? This episode is for you. In This Episode, You’ll Learn: How dopamine reinforces the habit of constant productivity Why the Default Mode Network becomes more active when you slow down How perfectionism and contingent self-worth fuel overwork The difference between being busy and being fulfilled How mindfulness helps regulate the nervous system and build comfort with stillness A simple reflection practice to uncover what you truly need Join me in Seattle on June 14th for a . This is an opportunity to rest, receive and regulate your nervous system out of all the doing and activation of modern day life. There are limited spots so if you are interested, Resources: Overwhelm Archetype Quiz 1:1 Mindfulness Coaching with Wade. Sign up for a l to explore if working together is a fit. Loved This Episode? If this conversation resonated, please: Follow Centered in the City Leave a review on your favorite podcast app Share this episode with someone who needs permission to rest Connect with Wade Instagram: @OneWade Website: centeredinthecity.com / / WadeBrill.com
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Mother’s Day Without a Mom: How to Celebrate, Grieve, and Honor Yourself
05/07/2026
Mother’s Day Without a Mom: How to Celebrate, Grieve, and Honor Yourself
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 Share with me how you plan to celebrate your mama this Mother's Day on Need time to tend to yourself? Take yourself on a Grief Walk. This is one of the guided walking meditations I have in the Centered Walks collection. Curious to work together 1:1 schedule a complimentary
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Quiet the Noise: How to Calm Your Mind and Find Inner Peace in a Loud City
04/30/2026
Quiet the Noise: How to Calm Your Mind and Find Inner Peace in a Loud 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 on your computer, or moving through a full schedule. If you’ve been craving more presence, more space in your mind, and a deeper sense of inner calm, this episode will show you how to access it—one small moment at a time. This episode is for you if you: Feel overwhelmed, overstimulated, or mentally drained Struggle to slow down or “turn off” your thoughts Live in a busy environment and crave more calm Want to feel more present but keep slipping into autopilot Are looking for simple, realistic mindfulness practices Want to go deeper? Join me for Mindfulness in May: Bloom into Presence. This is a month-long mindfulness program to help you bring more presence to your life. Share your takeaways from this episode with me on
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Episode 284: Truth is with Kathryn Flaschner
04/23/2026
Episode 284: Truth is with Kathryn Flaschner
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 transitions, and choose truth over external success. If you’re feeling stuck, disconnected, or questioning your current path, this episode will remind you that it’s possible to reconnect with yourself and create a life that feels true, aligned, and deeply fulfilling. Share your takeaways with us on Instagram and Curious to start or deepen your meditation practice? Join me for is a guided, month-long experience to help you reclaim your attention, calm your nervous system, and move through your days with more presence, clarity, and self-compassion. Take my and learn how you can more skillfully navigate overwhelm and your patterns. ***** spent a decade in brand strategy, building global offerings for companies like Walmart and Reese Witherspoon's Hello Sunshine — reaching Vice President by 30 — before leaving to ask the question at the heart of her own work: what happens when you stop performing success and start listening for what's true? That question became , a podcast exploring the examined life through long-form conversation, and Truth Circles, a coaching and facilitation practice built around the same premise. She's also an actor, writer, and yoga and meditation teacher, and believes the most important intelligence isn't in our heads. The Truth Is Podcast: The Truth Is Instagram: Substack:
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Springtime Walking Meditation: A Guided Practice to Bloom into Presence
04/16/2026
Springtime Walking Meditation: A Guided Practice to Bloom into Presence
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 open yourself to new possibilities. This walking meditation helps you align with that natural rhythm—one step at a time. Perfect for beginners and experienced meditators alike, this practice can be done anytime you need a mindful reset. Benefits of Walking Meditation: Reduces stress and anxiety Supports emotional regulation Improves focus and mental clarity Enhances mind-body connection Helps you feel more present and less rushed Want to bring more mindfulness into your life? Join me for the . When you join you will have the opportunity to deepen, reconnect to or start a meditation practice. You will learn how to: How to be consistent with your practice Be in realtionship to your thoughts and emotions in more skillful ways How to bring mindfulness into your every day life How to support yourself managing stress and overwhelm
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Episode: 282 Softening into Spain with Anna Preston
04/09/2026
Episode: 282 Softening into Spain with Anna Preston
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 balanced, connected, and fulfilling way of living. Inside this episode, we talk about: Moving abroad and adjusting to a new culture Motherhood and identity shifts Mindfulness practices for staying grounded during change The tension between striving vs. slowing down How to build community and ask for support in a new place Letting go of pressure and embracing a more present, authentic life If you’re navigating a life transition, craving a slower pace, or seeking ways to stay centered in the midst of change, this episode will meet you right where you are. Join and on Instagram to share your takeaways. Want to start or deepen your mindfulness and meditation practice? ***** is a life coach supporting therapists, practitioners, and women to take up space, trust themselves, and build lives that feel aligned. She is the founder of WIILD Co., a community offering retreats, movement, and spaces for meaningful connection. Sign up for her women's spring backpacking retreats in ojai, ca April 25-26 or May 16-17:
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Oura Ring, Glucose Monitors & Self-Trust: How to Use Wearables Without Outsourcing Your Power
04/02/2026
Oura Ring, Glucose Monitors & Self-Trust: How to Use Wearables Without Outsourcing Your Power
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 outsourcing your power to a score, a number, or an app. If you’ve ever checked your readiness score and let it define your day… or questioned your food choices because of a glucose spike… this conversation is for you. What You’ll Learn in This Episode How I personally use the Oura Ring and glucose monitors (and where I’ve had to create boundaries) The subtle ways wearable data can disconnect you from your body A mindful framework to use wearables without increasing anxiety How to shift from control → curiosity → self-trust Take a listen and share your takeaways with me on Drop me a Want to add more movement in your life? to get out of your head and into your body.
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The Best Healthy Food Products of 2026
03/26/2026
The Best Healthy Food Products of 2026
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 episode is your insider guide to what’s trending in wellness right now—and what’s actually worth trying. I walk you through my personal favorites, what makes them stand out nutritionally, and how you can incorporate them into your daily routine without overcomplicating your life. If you’ve ever felt overwhelmed walking down the health food aisle, this episode will help you simplify your choices and discover products that truly support your energy, gut health, and overall well-being. What You’ll Learn in This Episode: The biggest food trends from Expo West 2026 My go-to snack recommendations (that actually taste good) The best protein products for sustained energy and recovery The rise of honey as a functional product My favorite greens powders + vitamin-infused products Healthier chocolate treats you’ll want to keep stocked
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Episode 279: You Are Good, You Are Enough with Lodro Rinzler
03/19/2026
Episode 279: You Are Good, You Are Enough with Lodro Rinzler
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 healing journey, how these emotions live in the body and mind, and how mindfulness and self-awareness can help us transform our relationship with them. This episode is a grounded, heart-opening invitation to stop striving for worthiness—and start remembering it. ____ Curious to explore how 1:1 mindfulness coaching can support you? Discover your right to your phone and enjoy taking a Centered Walk. ____ has taught Buddhism for 25 years, starting when he was just 18 years-old. He is the author of seven previous meditation books including the best-selling The Buddha Walks into a Bar. His books Walk Like a Buddha and The Buddha Walks into the Office both have received Independent Publisher Book Awards. Named one of 50 Innovators Shaping the Future of Wellness by SONIMA, Rinzler's work has been featured in The New York Times,The Wall Street Journal, The Atlantic, Good Morning America, CBS, and NBC. He lives in upstate New York with his wife, daughter and a menagerie of animals. Purchase the book here:
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How to Let Go of What You Can’t Control (And Stop Ruminating on the Past)
03/12/2026
How to Let Go of What You Can’t Control (And Stop Ruminating on the Past)
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 control. Wade shares simple strategies grounded in nervous system science, mindfulness, and psychology that can help you interrupt rumination, soften mental tension, and reconnect with the present moment. If you often feel overwhelmed by the future, stuck in your thoughts, or weighed down by the past, this episode will guide you toward greater ease, acceptance, and emotional freedom. In This Episode You’ll Learn • Why the brain struggles to let go of control • The neuroscience behind rumination and overthinking • How the nervous system responds to uncertainty and unresolved experiences • Why your mind keeps replaying past events • Practical ways to stop rumination and calm your nervous system • Mindfulness tools to help release stress and return to the present moment Resources: to understand how stress uniquely shows up for you and discover personalized tools to support your nervous system. Schedule a complimentary to explore if coaching is a fit. Book a with Wade for a customized meditation.
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Episode 277: How Knowledge Workers Can Stay Centered in Their Bodies with Dr Krys Hines
02/26/2026
Episode 277: How Knowledge Workers Can Stay Centered in Their Bodies with Dr Krys Hines
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 work. Dr Kyrs shares practical ways to integrate movement into daily routines, create ergonomic environments that support physical alignment and shift our relationship with physical pain from avoidance to awareness. This conversation bridges science, embodiment, and real-life application — helping you work smarter while caring for your physical well-being. If you spend most of your day sitting, feel tension building during work hours, or want sustainable strategies to prevent burnout and body pain, this episode offers actionable tools you can begin using immediately. What You’ll Learn in This Episode Why knowledge workers often become disconnected from their bodies How sedentary work impacts posture, energy, and nervous system Simple ways to habit stack and add movement into your daily life without needing long workouts Ergonomic principles that support spinal alignment and reduce strain How to set up your workspace to support long-term physical health A mindful approach to understanding and working with physical pain _____________ Resources: Take a mindful moment in your day while moving! Curious to join a mindfulness retreat with me? Purchase my book, _______________ Dr. Krystol Hines (Dr. Krys) is the founder of KH Ergo & Wellness, a Washington, DC–based ergonomics and workplace wellbeing company helping organizations improve employee health, safety, and performance across in-office, hybrid, and remote environments. Trained as an orthopedic physical therapist, she brings clinical insight into scalable, evidence-based strategies that reduce musculoskeletal risk and support sustainable work habits. Dr. Krys partners with corporations, healthcare systems, higher education institutions, and insurers to deliver ergonomic assessments, workforce training, and leadership education. Known for translating complex ergonomics into practical, engaging solutions, she helps organizations move from reactive interventions to proactive, long-term wellbeing strategies. Website:
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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
02/19/2026
Discernment in a Fast-Moving World: How to Trust Yourself and Make Aligned Decisions in the Year of the Fire Horse
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 — the powerful skill of learning how to listen to your inner wisdom and make aligned choices, especially during times of rapid change and emotional intensity. Inspired by the energetic themes of the Year of the Fire Horse, this conversation blends mindfulness, neuroscience, and practical self-awareness tools to help you slow down, regulate your nervous system, and reconnect with your intuition. If you’re feeling overwhelmed, pulled in multiple directions, or unsure about your next step, this episode will help you move forward with grounded clarity and self-trust. In This Episode, You’ll Learn: What discernment really means (and how it differs from judgment) Why decision-making becomes harder during stressful or fast-moving seasons of life The neuroscience behind intuition and nervous system regulation How to tell the difference between anxiety and inner knowing Resources: Feeling called to explore 1:1 coaching? Take the Free Share your takeaways from today's episode with me on
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Guided Meditation on Love
02/12/2026
Guided Meditation on Love
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 feeling disconnected, overwhelmed, hard on yourself, or simply craving more heart-centered presence, this meditation supports you in reconnecting with love — knowing we can cultivate, give it and recieve it. In Seattle on February 13th? Join me for a Galentine's Day Evening of mindful movement, meditation, journaling, flower making and more! Curious to join a Mindfulness Retreat Waitlist? Want to explore the theme of love in your life?
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How to Calm Your Nervous System (Without Forcing Positivity)
02/05/2026
How to Calm Your Nervous System (Without Forcing Positivity)
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, overwhelm, or burnout and looking for practical ways to feel more at ease in everyday life. Curious to learn more about your mind and body? . Grab a copy of my book, to explore if 1:1 coaching is a fit. Check out Deb Dana's work.
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Mindfully Engage the News Without Anxiety or Doomscrolling
01/29/2026
Mindfully Engage the News Without Anxiety or Doomscrolling
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 you. In This Episode, You’ll Learn: Why the news triggers anxiety and stress in the nervous system What mindful news consumption really means (and what it doesn’t) How to set healthy boundaries with the news without avoiding reality Mindfulness practices to reduce news-related anxiety How to stay informed while protecting your nervous system When action is helpful—and when rest is the most ethical response Share your takeaways with me on or . May we all learn how to find our own balance. Want more centering resources? Explore resources on
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How to Manage Social Anxiety: Science-Backed Tools to Feel Calm & Confident
01/22/2026
How to Manage Social Anxiety: Science-Backed Tools to Feel Calm & Confident
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 after social interactions, and how to work with anxiety instead of fighting it. In this episode you will learn: ✔ What social anxiety is from a neuroscience perspective ✔ Why your nervous system goes into fight, flight, or freeze ✔ How to calm anxiety using breathwork ✔ A powerful mindset shift to reduce self-consciousness ✔ CBC tools to challenge anxious thoughts ✔ How self-compassion reduces social anxiety ✔ Gentle exposure practices to build confidence ✔ How to stop replaying conversations This episode is perfect if you: struggle with social anxiety feel nervous in group settings avoid social plans because of anxiety replay conversations afterward want to feel more confident speaking up are curious about mindfulness for anxiety want science-based mental health tools Share your takeaways with me on or . Curious about other #MindfulMoments? Check out my book, Curious to explore 1:1 coaching?
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The 5 Gates of Grief: A Compassionate Guide to Processing Loss
01/15/2026
The 5 Gates of Grief: A Compassionate Guide to Processing Loss
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 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. _____ Share your takeaways with me on or send Take the Order my book, Explore working together by signing up for a
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What Healthy Striving in 2026 Looks Like (Without Burning Out)
01/08/2026
What Healthy Striving in 2026 Looks Like (Without Burning Out)
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 growth motivated by values vs. fear or self-criticism A simple reflection to help you recalibrate effort, rest, and intention The biggest mindset needed to start the year You’ll learn how to: Set goals without tying your worth to outcomes Balance ambition with self-compassion Recognize when it’s time to pause, soften, or adjust Cultivate sustainable motivation that supports long-term well-being This episode is especially supportive if you: Feel driven but exhausted Struggle with perfectionism or self-criticism Want to grow without pushing yourself past your limits Are craving a healthier relationship with ambition and productivity Share your takeaways with me on Instagram @OneWade or send me a note at Wadebrill.com/connect. Curious to explore more self-love and confidence from the inside out for your 2026? to explore if working together gets to be a fit. [ ?] Want a 1:1 Intention Setting Session? SIgn up here: https://calendly.com/wadebrill/intention-setting-session?
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The Pause Between Years
01/01/2026
The Pause Between Years
January 1 often arrives with urgency—new goals, new habits, a quiet message that we should already be moving forward. However, I am here to remind us, today is a sacrid day to pause, not push. In this episode, I invite you into the space between what was and what’s next—a liminal moment where reflection, rest, and belonging matter more than becoming someone new. You’ll explore why the nervous system needs time to integrate, how constant self-improvement can pull us out of self-trust, and what it means to start the year by belonging to yourself first. This is a conversation—and a practice—for anyone who feels tired of starting over and ready to arrive as they are. In this episode, you’ll learn: Why January 1 is a powerful transition point—not a reset button How pauses help the brain and nervous system process and integrate experience The difference between becoming and belonging—and why belonging creates real change A gentle reflection to help you land in the new year with presence ____ (Jan 16-18th): https://retreat.centeredinthecity.org/ Create your Power Intention with me.
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