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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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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Receiving Meditation Plus Silent Meditation Retreat Reflections
12/25/2025
Receiving Meditation Plus Silent Meditation Retreat Reflections
Happy Christmas! Today I want to give you a 9 minute meditation on receiving which is helpful to not only feel resourced during the holiday season, but it gives yourself the best gift! Plus I share some reflections after going on my own at home 5 day silent retreat. If you are feeling called to dip your toe into the mindfulness and meditation world, I welcome you to apply for the Winter Mindfulness Retreat I am hosting this January. Learn more and sign up: Retreat.CenteredintheCity.org Share your takeways with me about the meditation practice or reach out with any questions on or
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Navigating Holiday Overwhelm Based on Your Archetype
12/18/2025
Navigating Holiday Overwhelm Based on Your Archetype
The holidays don’t overwhelm everyone in the same way. For some of us, stress shows up as trying to control everything. For others, it looks like pushing through exhaustion, spinning in our heads, overgiving, avoiding, or checking out altogether. In this solo episode, I break down the six common overwhelm styles I see again and again — not to label or fix you, but to help you understand yourself with more kindness. You’ll learn how overwhelm shows up for you during the holidays, why it makes sense, and a few gentle ways to move through this season with more ease and less self-judgment. Your overwhelm style isn’t something to fix — it’s a clue. When you understand how you respond to stress, you can stop fighting yourself and start offering what you actually need. In This Episode, We Explore: Why the holidays feel like “too much” for so many people How overwhelm shows up differently depending on your wiring The six overwhelm styles: Take the quiz to determine yours: WadeBrill.com/Quiz The Controller The Spinner The Pusher The Avoider The Overgiver The Drifter What actually helps each style during the holidays A short reflection to help you move through the season more gently _______________________ Share your takeaways with me on or send me a Learn more about the Winter Mindfulness Retreat: Retreat.CenteredintheCity.org Want more support meeting your own needs? Order my interactive self-care journal: 100 Mindful Moments to Balance & Energize. Order: WadeBrill.com/100MindfulMoments
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Episode 266: Design is Spiritual™ with Rachel Grochowski
12/11/2025
Episode 266: Design is Spiritual™ with Rachel Grochowski
In today’s episode, I sit down with Rachael Grochowski, founder of RHG Architecture + Design, for a conversation about the deeper purpose of the spaces we inhabit. Rachael invites us to rethink design not as decoration or function alone, but as a pathway to connection, meaning, and self-discovery. Together, we explore how the environments we create can nurture our well-being, support who we’re becoming, and help us feel more grounded in our daily lives. Rachael shares: Three key areas of the home where intentional design can have the greatest impact How thoughtful details and unique objects can spark belonging and bring us closer—both to ourselves and one another Why design, at its core, is an invitation to slow down, notice, and feel more at home in the world If you're curious about how your space influences your energy, attention, and sense of self, this conversation will inspire you to look at your home with new eyes. Share your takeaways with Rachael and I on Instagram and Order my interactive self-care journal: ***** Rachael H. Grochowski is a visionary wellness architect, designer, and thought leader with over thirty years of experience and recognized for her philosophy that Design is Spiritual™. Rachael’s work focuses on creating environments that foster wellbeing, balance and community, transcending aesthetics to cultivate calm, interconnectedness, and a profound sense of belonging. As the founder of RHG Architecture + Design, Rachael leads a team dedicated to creating respectful, inclusive spaces through thoughtful craftsmanship and sustainable practices, all rooted in her experience with various wisdom traditions. Her diverse portfolio spans residential, commercial, hospitality, wellness and spiritual projects, all of which reflect her commitment to intentional design and an approach informed by her experiences as a world traveler, yoga practitioner, and student of history and nature.
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Wintering with Intention: Ways to Support Your Well-being in the Darker Colder Months
12/04/2025
Wintering with Intention: Ways to Support Your Well-being in the Darker Colder Months
As the days grow darker and the world speeds up, many of us feel overstimulated, tired, or disconnected from ourselves. In this episode, I invite you to “winter with intention”—to soften the pressure of productivity and shift into a more grounded, replenishing rhythm that supports your nervous system and well-being. How to embrace this season to enhance our holistic life. Through gentle reflection, mindful practices, and the Mindful Hand of Self-Care framework, you’ll discover how to care for your mind, body, and energy during the winter months and why this season can actually be one of deep clarity and renewal. Resources shared: interactive journal. ( ( APPLY NOW ( Explore Recipe & Movement inspo on
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Cultivate an Attitude of Gratitude with a Gratitude Walking Meditation
11/26/2025
Cultivate an Attitude of Gratitude with a Gratitude Walking Meditation
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 Want more guided walking meditations? 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.
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Simple Mindful Eating Practices to Stay Grounded and Nourished During the Holidays
11/20/2025
Simple Mindful Eating Practices to Stay Grounded and Nourished During the Holidays
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 deeper? ( ( Purchase self-care journal (
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How to Bring Presence, Pleasure & Connection into Your Sex Life
11/06/2025
How to Bring Presence, Pleasure & Connection into Your Sex Life
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 life. If you want to deepen your connection (with yourself or your partner), stop doing sex like it’s a task, and rediscover the gift of intimacy. Resources shared: Details & Sign Up: retreat.centeredinthecity.org Lori Brotto, PHD Learn more about the Mindful Hand of Self-care Framework in 1 Get in your body with --guided walking meditations: WadeBrill.com/centeredwalks
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Give Yourself the Gift of a Pre-Holiday Pause
10/28/2025
Give Yourself the Gift of a Pre-Holiday Pause
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 calendar right now. What We Explore: • Why holiday stress spikes for most adults • The nervous system’s response to anticipatory overwhelm • How cozy nights at home create physiological recovery • A simple process for setting emotional and financial boundaries • Why meaningful rituals support mental health (and which ones to release) • How to gift your future self energy, clarity, and grounded presence Resources: Want inspo for renwal night this winter?
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Before Goodbye: A Mindful Approach to Preparing for a Parent’s Death
10/23/2025
Before Goodbye: A Mindful Approach to Preparing for a Parent’s Death
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
10/09/2025
Episode 259: Well At Work with Jessica Grossmeier
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 in and outside of work. And why spirituality is an essential piece to enhancing our well-being. Take a listen to this episode and share your takeaways with us on LinkedIn at and . Resurces: Discover your unique by taking this free quiz and learn how to cultivate a path to balance: http://wadebrill.com/quiz Download your Want support with your individual self-care practices? Check out my interactive self-care journal: Order is an award-winning researcher, speaker, and author of two books: Reimagining Workplace Well-being and Well At Work. As a leading authority in workforce well-being, she collaborates with employers and well-being service providers to create evidence-based strategies to support individual and organizational thriving. Recognized as one of the most influential women leaders in health promotion by the American Journal of Health Promotion, Jessica serves as a Senior Fellow for the Health Enhancement Research Organization, Strategic Advisor, ROI of Care for Compassion 2.0, Chairs the Workplace Wellbeing Initiative of the Global Wellness Institute, and serves on several advisory boards. Jessica holds doctoral and master’s degrees in public health, specializing in community health education. For more information, visit
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Fall Foliage Walking Meditation
10/02/2025
Fall Foliage Walking Meditation
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 and gain a specific mindfulness resource to support you?
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