Centered in the City

In this episode, we dive into how mindfulness can transform sex, intimacy and connection. As modern humans, we live a lot of life on autopilot, stressed and hustling. We crave more presence, self-care, intimacy and authenticity. Drawing on the research of psychologist & sex-researcher Dr. Lori Brotto, author of Better Sex Through Mindfulness: How Women Can Cultivate Desire, we explore what's really going on when stressed, multitasking and distraction undermine our intimacy. I share with you many concrete mindfulness practices you can bring into your body, your relationship, your everyday 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: Winter Mindfulness Retreat Details & Sign Up: retreat.centeredinthecity.org Lori Brotto, PHD Better Sex Throough Mindfulness: How Women can Cultivate Desire  Learn more about the Mindful Hand of Self-care Framework in 100 Mindful Moments to Balance & Energize Get in your body with Centered Walks --guided walking meditations: WadeBrill.com/centeredwalks  

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: Winter Mindfulness Retreat details  Gift yourself or loved ones Centered Walks Want inspo for renwal night this winter? Check out my interative self-care journal. 

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 Winter Mindfulness Retreat (Jan 16-18th, 2026). 20 % off early bird discount ends October 31st. Website: Retreat.CenteredintheCity.org   Check out all of the end of life resources here : www.wadebrill.com/blog/before-goodbye-a-mindful-approach-to-preparing-for-a-parents-death

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 Jessica and Wade.   Resurces:  Discover your unique Overwhelm Archetype by taking this free quiz and learn how to cultivate a path to balance: http://wadebrill.com/quiz Download your Centered Walks Here: http://wadebrill.com/centeredwalks Want support with your individual self-care practices? Check out my interactive self-care journal: 100 Mindful Moments to Balance & Energize : http://wadebrill.com/100MindfulMoments Order Well At Work here: https://www.jessicagrossmeier.com/wellatwork/   Jessica Grossmeier 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 www.jessicagrossmeier.com

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 @OneWade or send me a note here.  Curious to check out more Centered Walk 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? Take the free 2-minute Quiz here. 

When was the last time you truly rested? Not numbing out with Netflix or scrolling your phone, but real, replenishing rest? In this episode I explore our complex relationship with rest — from the guilt of slowing down to the discomfort of stillness and the tendency to overthink when we finally stop. Drawing on science, mindfulness, and personal reflection, I offer practical ways to weave rest into your everyday life. You'll learn: ✨ Common ways people relate to rest ✨ Four different types of rest and micro practices  ✨ Ways to release the guilt so that you can truly rest Whether you struggle to give yourself permission to pause, or you're craving new ways to restore yourself, this episode is a powerful reminder: rest is not lazy. Rest is not just a reward. Rest is as essential as the food we eat and the air we breathe.  Take a listen and share your takeaways with me on Instagram @OneWade send me a note here.  What Overwhelm Archetype are you? Take the FREE quiz here.  Try Centered Walks HERE. Order my book, 100 Mindful Moments to Balance & Energize here.   

Let it go to let it flow! In this episode, I discuss how the Fall season invites us to practice letting go. Whether you're holding onto a thought loop, emotional baggage or the weight of needing to know what's next, this episode will help you soften your grip and create more space for peace and possibility. In this episode, you'll learn: Why the brain clings  The hidden costs of holding on (to regrets, resentment, and old narratives). Science-backed benefits of letting go for your health and relationships. Simple practices to release on a mental, emotional, physical, and spiritual level.   Share your takeways with me on Instagram @OneWade or send me a note here.   Resources shared: Free Overwhelm Archetype Quiz  The Wild Edge of Sorrow  Explore 1:1 Coaching 

Do you ever catch yourself replaying a conversation a hundred times, second-guessing your choices, or spiraling into "what ifs"? If so, you're not alone. Overanalyzing is something so many of us struggle with, including me! While it feels like problem-solving, the truth is it's draining your energy, fueling anxiety, and keeping you stuck. In this episode, I break down the science of: why we overthink the five most common types of overanalyzing share practical evidence-based tools to help you get out of the thought loops Take a listen and share your takeaways with me on Instagram @OneWade or send a note here.    Resources shared: Overwhelm Archetype Quiz  Centered Walks  

Do the Sunday Scaries creep in as the weekend winds down? If so, you are not alone.  In this episode I unpack the science behind Sunday Scaries and Monday dread, explains why your brain and body react this way, and shares six practical tips you can use to reset and reclaim your Sundays and the week ahead.  Whether you're overwhelmed by your workload, anxious about the unknown, or simply caught in the cultural story that Mondays are heavy, this episode will help you create a calmer, more intentional transition into your week.  Let me know what tip you are excited to practice this week. Reach out on Instagram @OneWade or send me a note here.     Resources mentioned: Create Rituals podcast Want more support managing the anxiety and dread showing up? Explore if coaching is a fit for you.  Check oout Mindful Moments in my book, 100 Mindful Moments to Balance & Energize Book Free Overwhelm Archetype Quiz Download an "Intention Setting Mindful Walk", part oof the Centered Walks audio series  

Change is one of the few constants in life—whether it's the back-to-school season, a career shift, or transitions in relationships. But how we experience change often depends on our patterns of overwhelm. In this episode, I unpacks how each of the 6 Overwhelm Archetypes typically responds to change. You'll Learn: The common triggers of overwhelm that arise during transitions. Challenges of each archetype in handling change. Mindfulness-based tools to anchor yourself when life feels uncertain. How understanding your archetype can transform stress into self-awareness and empowerment.  Resources & Links: Take the Overwhelm Archetype Quiz → wadebrill.com/quiz Are you interested in persnalized 1:1 coaching support? Sign up for a free connection call.  Explore Centered Walks – guided walking meditations to reset your nervous system → wadebrill.com/centeredwalks Connect with Wade on Instagram → @OneWade Share your takaways with me by sending a note here

Feeling overwhelmed can leave us stuck—either spinning with too many thoughts, frozen with indecision, or completely checked out. In today's solo episode, I share how stress, anxiety and overwhelm shows up in our lives and offers one of the most accessible, science-backed practices to help us regulate: walking. You'll hear: Why overwhelm is so common in our fast-paced world. Discover your go-to Overwhelm Archetype here.  The powerful connection between walking, the nervous system, and stress relief Discerning between anxiety, stress and overwhelm How you can use walking as a simple yet profound way to come back to center Ready to turn your ordinary walks into intentional, centering practices? Explore my library of Centered Walks—28+ guided walking meditations paired with journal prompts to support you in managing stress and finding clarity. Share your takeaways with me on Instgram @OneWade. 

If you've ever felt like you're rolling into a new season on autopilot — this reset is for you. As summer winds down, now is the perfect time to pause, reflect and release any regrets you may have so that you can step into the new season with clarity. You may be thinking "oh I wish I did that!" or "I am so glad I prioritized this!" In this episode, you will get clear about what's most important to you. I walk you through various reflection prompts so that you can take your lessons learned and live more intentionally as you step forward.  Take the Overwhelm Archetype Quiz here for free. Share your takeaways with me on Instagram @OneWade or send a note here. 

Today on the podcast, Bonnie Brindle, psychotherapist and author, joins us to discuss how to manage panic attacks and be in relationship to our anxiety in a more empowering way. Bonnie shares actionable strategies you can integrate into your life right away. Take a listen to this episode and share your takeaways with us on Linkedin Wade and Bonnie.    Want to understand your Overwhelm Archetype? Take the FREE QUIZ here and receive a customized mindfulness practice to support you feeling more empowered amid the overwhelm.  Order your copy of the interactive self-care guide, 100 Mindful Moments to Balance & Energize here.    ***** Bonnie Brindle is The Anxiety Avenger™. She is a psychotherapist, author, licensed educator, transformational coach, and international speaker. Incorporating alternative modalities with talk therapy and evidence-based energy practices, she's created a path for anyone struggling with anxiety (like she used to) to find personal peace. Bonnie's mission is to support others who choose to soar above the chaos to identify and crack the crazymakers' code—the key to living your best life!  FREE Gift from The Anxiety Avenger - 5 Top Tips Order a personalized copy of Bonnie's book, Cracking the Crazymakers' Code:  Receive Bonnie's free bi-monthly newsletter, Musings from the Menagerie    

Let's be real—overwhelm isn't just about having too much to do. It's about how we relate to pressure, expectations, and our own nervous system. In this solo episode, I break down the science behind stress and overwhelm and introduce you to the 6 Overwhelm Archetypes I've developed from years of coaching high performers and sensitive humans alike. These archetypes help us understand why we respond the way we do when life feels too full—and how we can shift our patterns with more clarity, compassion, and intention. We'll explore: The difference between stress, overwhelm, and eustress (yes, even good things can leave us fried) How your brain and body respond to stress (hello, nervous system!) The 6 Overwhelm Archetypes: 🧠 The Pusher 💞 The Overgiver 🛑 The Avoider 🌀 The Drifter 🎛 The Controller 🔄 The Spinner How naming your archetype can help you set better boundaries, listen to your needs, and stop powering through If you're ready to pause, reflect, and work with your overwhelm instead of against it—this episode is for you. Take the FREE Quiz to discover your Overwhelm Archetype.   Share your takeaways with me on Instagram @OneWade or send me a note here.   Want more mindfulness resources? Order my book, 100 Mindful Moments to Balance & Energize here. 

In this solo episode, we dive into one of the most foundational—and often overlooked—aspects of being human: understanding your needs. Your needs aren't selfish. They're sacred. Learning how to recognize, honor, and meet them is the root of true, sustainable self-care. It's also the key to deepening your relationship with yourself, others, and the world around you. Together, we explore what it means to tune into your body and emotions, listen to the whispers of your needs, and give yourself permission to respond—without guilt. We will also explore how to be in relationship to the grief that arises when we don't have our needs met.  This episode will leave you feeling grounded, clear, and empowered to fill your own cup—and maybe even inspire those around you to do the same. Grab a copy of my new book, 100 Mindful Moments to Balance & Energize to support you meeting your needs. Share this podcast episode with someone in your life who could use some inspiration of how to care for themself.    Curious to explore if Mindfulness Coachign is for you? Sign up for a free connection call. 

In today's podcast, Karen Salmansohn joins us to discuss her new book,  YOUR TO-DIE-FOR LIFE: How to Maximize Joy and Minimize Regret . . . Before Your Time Runs Out. This episode will inspire you and support you waking up to the gift of life. You will learn: How mortality awareness is a motivator  7 core values to avoid regrets on your deathbed  Death mindfulness rituals to help you wake up Listen to the episode and share your takeaways with Karen and I on Instagram @OneWade and @notsalmon   Order your copy of my interactive self-care guide, 100 Mindful Moments to Balance & Energize to support you taking care of your one mind, one body and one precious life.    ***** KAREN SALMANSOHN is a best-selling author and leading Behavioral Change Expert, celebrated for blending research-based psychological strategies with bold humor. With over two million books and courses sold, she has helped countless individuals shake off autopilot and start living with intention. She's the founder of the personal development site NotSalmon.com—home to 1.5 million loyal followers—and has appeared on Oprah and in Psychology Today. Salmansohn's distinctive style merges psychology, philosophy, neuroscience, and award-winning design. Her early career in advertising, including coining the name "Croissan'wich" for Burger King, shaped her knack for creating content that's both compelling and transformative. Her past bestsellers, such as How to Be Happy, Dammit and Think Happy, show her talent for delivering practical insights wrapped in wit and real-world relatability. Through her writing, speaking, and online presence, Salmansohn offers an energizing call to action: stop sleepwalking through life and start making meaningful choices. Whether she's discussing happiness habits or identity-based change, her focus remains the same—empowering people to lead more purposeful, fulfilling lives. MORE ONLINE: NotSalmon.com Instagram X Facebook YouTube  

Long-distance friendships can be some of the most beautiful—and challenging—relationships we hold. Life gets busy, time zones collide, and before we know it, months pass without a real conversation. Sound familiar? In today's episode, we explore how to intentionally nurture the friendships that matter, even when miles separate us.  I'm sharing real talk and tangible ways to keep your connections alive. We'll dive into: ✨ Why friendships need watering ✨ How to create simple touch points that keep relationships flowing ✨ Tiny acts of love that go a long way (think playlists, coffee Venmos, and voice notes) ✨ How to have honest conversations when distance creates disconnect ✨ Permission to let friendships evolve—and still hold space for love If there's someone you've been missing, this episode is your loving nudge to reach out, reconnect, and start watering the relationship today. Check out the Relationship Zone Framework mentioned.  As we water relationships in our life, it is so important to remember to keep waterign the relationship with yoursel. Grab a copy of my interactive journal guide, 100 Mindful Moments to Balance & Energize to support you taking care and giving yourself what you need.    Share your biggest takeaways with me on Instagram @OneWade.

In today's solo episode, I discuss the power of questioning your rituals as well as intentionally designing them. Research demonstrates rituals are helpful in reducing anxiety. They create a sense of predictability, sacredness and something to look forward to. I share with you three pillars of creating a ritual so that you can take a moment to pause and reflect on where in your life would designing your own ritual support you?  Take a listen and share your takeaways with me @OneWade or send me a note here.   Order my book, 100 Mindful Moments to Balance & Energize if you are looking for more self-care ritual support.    

Summer is in full swing—can you feel the vibrant, expansive energy in the air? This season invites us to play, express ourselves fully, and soak up all the joy it has to offer. And yet, with all that momentum, there's also a quiet whisper reminding us not run ourself into the ground. In this episode, we explore what it means to give ourselves permission to pause, to move at our own pace, and to find harmony along the spectrum between energy booms and busts.  In this episode I talk about: A mindful moment from my new book, 100 Mindful Moments to Balance & Energize "Turn FOMO into MOFO." Strengthening our mindfulness muscles helps us build awareness so that we can discern our choices with more clarity (ie. do we want to be social or not) as well as supports us building capacity to meet the moment just as it it.  Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here. 

In today's podcast, Kathy shares with us many different frameworks to think about how to create life and work ambitions that fit your life at this moment. Ambition is something we can own that doesn't have to be directly correlated to our careers. Life ambitions matter too! Kathy inspires us to: Create a horizon map to help you get clear on what you want to focus on now versus what is further off on the horizon Have systems and structures in place to support ambitious goals Coordinate goals so there is less friction Listen to the whole episode and share your takeaways with us on Linkedin Kathy Oneto and Wade Brill or Instagram @OneWade and  @Sustainable Ambition    Sign up for the Summer of Self-Care group coaching program. Save 20% with code selflove20.    Episodes mentioned: Episode 163 Episode 105 ***** Kathy Oneto is an executive and life-work coach, speaker, and facilitator whose mission is to help ambitious organizations, teams, and individuals explore how to live and work differently for more success, satisfaction, and sustainability. She is the founder of Sustainable Ambition®, host of the Sustainable Ambition podcast, and author of the book, Sustainable Ambition: How to Prioritize What Matters to Thrive in Life and Work (June 2025).   With a portfolio career and drawing from her 25-years of experience, she is also a strategy consultant and advisor who partners with ambitious organizations and leaders who want to do better for their business, customers, and people—helping them illuminate and make progress on what matters.    Learn more about the book: https://sustainableambition.com/books Get a free State of Ambition Guide and take the quiz: https://sustainableambition.com/state Listen to the Sustainable Ambition Podcast: https://bit.ly/sustain-pod Connect with Kathy on LinkedIn: https://www.linkedin.com/in/kathy-oneto Follow Sustainable Ambition on Instagram: https://www.instagram.com/sustainableambition/ Kathy's Linktree: https://linktr.ee/kathyoneto