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WOW! We are celebrating a big milestone, 300 episodes! Thank you to everyone who listens, sends this podcast to your community and reaches out to share your takeaways. It all means SO MUCH! And thank you to all my guests and the wisdom you generously share. To celebrate, today's solo episode, I take you behind the scenes into my fertility journey, how I am navigating the unknows and how I am coming back to my center again and again and again. Bonus: at the end of this episode I do a little Q&A session. I share this vulnerable journey with you all because if you are also on it, I want you to know you are not alone.   You will leave this episode with: 5 different physical, mental and emotional practices that are helping me navigate uncertanity Ways to support you navigating life in the "messy middle" Inspiration to take personal responsibility for your own health Remind to not compare your journey and timeline to others  Share your takeaways or Qs with me @OneWade on Instagram or send me a note here.  Resources mentioned: Join me for the Root. Release. Reconnect. Silent meditation and mindful movement retreat in Seattle on Sept 19th. Check out "Protien Power" Substack Oura Ring, Glucose Monitors & Self-Trust: How to Use Wearables Without Outsourcing Your Power   Why Comparison Steals Your Joy (And How to Feel Enough Right Where You Are)   Strength Training Exercise   Overwhelm Archetype    Join the waitlist for Mindful Walking Group (happening this October)   Two spots open in Q4 for 1:1 Coaching. Schedule time to connect here to make sure it feels like a fit.

What if the way you use technology could actually teach you more about yourself? We spend so much of our lives surrounded by technology—scrolling, searching, streaming, texting, working, and increasingly, asking AI to think alongside us. But what if our relationship with technology isn't just about willpower or screen time? What if it's a window into our deeper emotional needs? In this episode of Centered in the City, I'm joined by Jay Vidyarthi, award-winning author of Reclaim Your Mind, designer, entrepreneur, and thought leader at the intersection of mindfulness and technology. Jay has spent more than 15 years practicing meditation and has helped design more than 50 technologies aimed at improving human wellbeing. His work includes Muse, the Healthy Minds Program, and other innovative approaches to using technology in service of human flourishing. We explore what it really means to reclaim our minds in a world designed to capture our attention. Jay offers a nuanced perspective: there is absolutely a responsibility on technology companies and attention-harvesting platforms to create healthier digital environments, but there is also a personal responsibility to become more aware of how and why we engage with technology. And that awareness can tell us a lot. In this conversation, we explore: Why our relationship with technology can be a mirror for our deeper emotional needs How scrolling, notifications, and algorithms can give us a watered-down version of what we're actually seeking How self-awareness can help us recognize when we're being hooked by an algorithm Why simply blaming technology doesn't give us back our agency How mindfulness or journaling can help us pause long enough to notice what we're actually looking for How to create a more empowered and intentional relationship with technology How we can use AI to enhance our capabilities without cannibalizing the very human capacities we want to preserve Why protecting our attention may be one of the most important ways we protect our humanity   Take a listen to this episode and share your takeaways with us on Instagram @OneWade  and @jay.vidyarthi   Resources: Centered Walks: Guided walking meditations to support you getting out of your head and into your body 100 Mindful Moments to Balance & Energize by Wade Brill Reclaim Your Mind By Jay Vidyarthi   ***** Jay Vidyarthi is the award-winning author of RECLAIM YOUR MIND and an accomplished designer, entrepreneur, and thought leader at the unique intersection of mindfulness and technology. As the founder of Still Ape, he's been involved in over fifty technologies that have helped millions of people improve their well-being, including Muse, the Healthy Minds Program, Sonic Cradle, and many more. His work and ideas have been featured by Harvard, MIT, TED, Forbes, CNN, Fast Company, Psychology Today, and Mashable. A meditation practitioner for over fifteen years, Jay is as comfy on a silent retreat as he is challenging his son to epic video game battles. On days off, he can usually be found making music, enjoying screen time, or out for a walk somewhere near Lake Ontario. Learn more at jayvidyarthi.com

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: @OneWade and @enchanted.place.inc Resources: Download Centered walks 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: Standford Medicine  Get a copy of my interactive journal guide, 100 Mindful Moments to Balance & Energize  ***** Cyndi is a certified forest bathing guide and the founder of Enchanted Place , 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: [email protected]

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 Connection Call here to get on the fall waitlist.  Share your takeaways or Qs with me from this episode with me on Instagram @OneWade or send me a note here.

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? Download Centered Walks here.  Curious to join future mindfulness retreats? Join the waitlist here.  Share with me how your spirtual curiosity is coming alive by sending me a note here or DM me on Instagram @OneWade.

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 Instagram @OneWade Take the Overwhelm Archetype Quiz Here If you are wanting to support creating more inner alignment so that you can make decisions with confidence, explore 1:1 coaching together (limited spots available).  Check out mindfulness resources here.

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 Centered Walks collection 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? Schedule a Connection Call here so we can explore if working together is a fit.

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. Join me on Instagram @OneWade. Curious to explore if coachign 1:1 is a fit? Schedule a complimentary call here.  Check out my interactive journal 100 Mindful Moments to Balance & Energize here

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 Instagram @OneWade.  Want more 1:1 support to manage dating anxiety? Explore if working together is a fit with a connection call.  Take the Overwhelm Archetype quiz and learn how to uniquely managine overwhelm in your life.  Manage anxiety by adding walking meditations into your daily routine. Download Centered Walks to support you getting out of your head and into your body.

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 @OneWade & @SoFreshNSoGreeeeen    Want suppport managing your stress levels? Take the FREE Overwhelm Archetype Quiz 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. Download Centered Walks right to your phone to support you walking more and scrolling less.  *****   Lauren Chambers is a certified nutrition + hormone health coach, cookbook author of HORMONE HEALTHY EATS 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.

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 Instagram @OneWade Check out free meditation resources to start or begin again with your meditation practice.  Join us for the SOULstice Retreat on June 14th.  Download Centered Walks right to your phone here. Order my book, 100 Mindful Moments to Balance & Energize here.  Get on the waitlist for future Mindfulness Retreats

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 Instagram @OneWade or join and reply to my newsletter 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 FREE Overwhelm Archetype Quiz here Join me in Seattle on June 14th for the day-long SOULstice Mindfulness and Meditation Reretreat

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 Instagram @OneWade.    Resources mentioned: Overwhelm Achretype FREE Quiz - understand your primary patterns.  Join me for a day-long mindfulness retreat in Seattle to support you softening into your strength.  Learn more and sign-up here.  Regulate your nercous system with Centered Walks or additional resources on Centered in the City

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 SOULstice Day-long retreat. 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, learn more and sign up here.    Resources: 100 Mindful Moments to Balance and Energize by Wade Brill Centered Walks: Guided walking meditations Overwhelm Archetype Quiz 1:1 Mindfulness Coaching with Wade. Sign up for a Connection Call 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

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 Instagram @OneWade.  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. Learn more and download here.  Curious to work together 1:1 schedule a complimentary connection call here.