Centered in the City

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?

Join for a FREE Mindful Eating for the Holidays Workshop oon 11/21/25 (https://luma.com/xl81jcg3)

Apply for the Winter Mindfulness Retreat before 12/10 (https://retreat.centeredinthecity.org/)

Purchase 100 Mindful Moments to Balance & Energize self-care journal (https://wadebrill.com/100mindfulmoments)

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