In today's podcast, I interview Seth Lorinczi, a writer and expert in ancestral trauma. We discuss Seth's book, "Death Trip: A Post-Holocaust Psychedelic Memoir" that explores his marriage and his search for meaning in the wake of releasing the weight of ancestral trauma. This conversation will open your heart. We also discuss what it means to take responsibility of our own trauma before passing it down to our children. As well as words of inspiration of how to care for aging parents. Take a...

In today's solo episode, we are talking about anger. How to label it, feel it, heal it and release it. Anger is an emotion we are not taught how to "healthily" process, especially as women! So today on the podcast, we break it down. I share my personal experience of processing anger as well as some scientific research on the power of visualizing expressing anger.  Check out these free Anger Release somatic and breathing practices on Centered in the City.   Share your takeaways with me on...

Today on the podcast, Sierra Coleman, Licensed Marriage and Family Therapist and certified Sexologist joins us to discuss intimacy, sex and communication within our romantic relationships. This is such a juicy conversation. We discuss attachment styles and communication techniques to maintain empathy, vulnerability and express our needs. Sierra also highlights how stress can impact our ability to be intimate and communicate what we need and want. Sierra also discusses the fluidity of sexual...

Today on the podcast, I discuss the gift of loving yourself without conditions. We are all imperfect beings, yet, we live life with all of these stories that we need to be perfect. Or beliefs: "I will be loveable when...". Accepting the gifts of our imperfections gives us freedom to be our authentic self. We get to live our lives from an empowered place because we love all aspects of ourselves.  Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here.   ...

On today's podcast, we get to talk to Amy Fagan, the podcast host of Grounded in Maine, a sustainability podcast. Amy inspires us through personal insights and her guest stories to explore how we can practice being more sustainable citizens of this world. At the end of this episode, the brainstorming continues with other ideas and inspiration we can implement. Join Amy ( @Groundedinmainepodcast) and I (@onewade)on Instagram to continue the conversation and share your action step with us.    ...

In today's podcast episode, we get centered with Ashley Rodriguez, a Seattle-based award winning food writer and photographer. Ashley shares how her curiosity and love for cooking began at the age of 10. She was never afraid to get in the kitchen. Instead, she trusted herself to let her intuition guide. Since then, her creative expression has expanded. This episode is nourishing for the soul and will inspire you to connect more intentionally with food and nature. Ahsley's new book, Rooted...

Let's get centered in your city by joining me for a Spring Time Walking Meditation.   Join the Centered int he City's walking club on Strava here. It's free!    Curious to learn more about the SouLstice Silent Meditation Retreat happening June 21st-23 on Whidbey Island, Washington. Join the waitlist here. 

Are you feeling stressed right now? Overwhelmed? Exhausted? If so, you are not alone. Chronic stress impacts our human bodies. The current rates of chronic illness and mental health diagnosis are rising. Today on a solo episode of the podcast, I share some strategies of how we can claim our attention amid the overwhelm. How we can work with minimizing the loads that we experience so that we can focus our attention on what actually matters.   Which practice are you excited to explore? Share...

In today's solo episode, we explore the concept of "enough." American culture tends to send us constant messages that we need more. We enter this  hedonic cycle that leads very quickly to burnout. Yet, when will we discern what having or even being enough actually means. During this episode, I walk us through some prompts to explore the topic more closely. And I welcome you to check out the Receiving the Good Practice I mention in this show here.    Shares your takeaways with me on...

Today on the podcast, Iggy Perillo joins us to discuss the complicated layers of conflict management and how we get to flex our emotional intelligence skills. Iggy offers us applicable steps we can take to manage conflict in our personal and professional lives. Guess what? She highlights it is going to be uncomfortable and that is OK. Iggy also shares how we can practice navigating the discomfort with curiosity and by connecting to our values. Listen to the whole episode for all of the great...

Traveling is a privilege. Having a job where you can work remotely is a privilege. Traveling is also where I chose to invest a majority of my resources. Creating workcataions are a great way for me and my family to do the work we love while also experiencing the world. I don't want to wait until I retire to travel. Combining work and play offers a balance to life that lights me up and inspires me to live my value of adventure on a different level. In today's solo episode, I share the behind...

In this short and sweet episode, I share 4 different ways we can give ourselves self-love. What's one way you want to give yourself a little bit more self-love today? Share with me @OneWade on Instagram. Notice what happens when you cultivate more self-love. It usually becomes love you want to give to your community. May we keep waterring love within ourselves and each other. The world needs more of it! Check out these various self-love inspired mindfulness based practices on Centered in the...

We have more than 6,000 thoughts a day. How many of them do you think are full of judgments? I know my mind is full of them! This week, I am sharing how we can cultivate an attitude of nonjudgment with our thoughts so that we can be more present, loving and connected humans. Don't you want more of that? I know I do! Take a listen and share your takeaways with me on Instagram @OneWade. Join us inside the membership community to get holistic practices all month long to support you cultivating...

In today's podcast episode, I speak with meditation teacher, spiritual coach, and author Ben Katt. We discuss his new book, The Way Home: Discovering the Hero's Journey to Wholeness at Midlife. Ben shares his spirtual journey with us and the signs and signals he felt when he noticed he "lost his heart" and felt out of alignment with himself. Take a listen to this episode to learn how he paid attention to the signs of the universe to help guide him and how he makes his spirtual practice a...

In this episode, I interview Alexandra Ballensweig, CEO and founder of humhum, a modern mindful dating app that inspires meaningful connection. Alexandra shares how swiping right or left feeds the reactive and judgmental parts of the mind. Alexandra was inspired to create a mindful dating experience where people can come together in a heart-based way. Alexandra shares how creating triangulation can be a helpful way to take the pressure off of meeting new people and build connection through a...

On Today's solo episode, I share a mindset motto that has helped me feel happier because I am not wasting time and energy doom scrolling. I feel way more energized because I am following through on what I say matters. This motto is a powerful framework that got me to observe my patterns and pay attention to what type of energy I allow into my orbit and what type of energy I get to create. Tune in to learn and discover how this mindset can help you prioritize your energy and peace.   Share...

We all have avoidant tendencies. But some of our avoidant tendencies are holding us back from living a life we truly want. When we continue to stay in an avoidant pattern, it can lead to frustration, dis-trust, anxiety and depression. Today on the podcast, I share 7 different common thought patterns that typically hold us back from taking action. I share the avoidant thoughts that hold me back and how I navigate them. I also offer journal prompts to support you exploring these avoidant...

Is goal setting on your mind in the new year? If so, this episode is for you.  In this episode, I break down: Why goals are important Goals vs. Intentions How to create goals aligned to your intentions I also give you a behind the scenes scoop of how I broke down my speed-walking marathon goal into smaller action steps.  I share: My motivation for speed walking a marathon My training schedule and how I made it fun Tips for my future self if I do a walking marathon again Insights into...

In this solo episode, I share how my 2023 Power Intentions guided me through a rocky year. When reflecting on the year, it is so important to celebrate not only goals and mile stones hit, but the failures, learnings, connections and healing that happened that we tpically don't give ourselves credit for. At the end of the episode, I share three journaling prompts you can use to refllect on your own Power Intentions for 2023. Wishing you a very healthy and happy New Year. Thanks for being on...

The holidays are full of stimulation and over indulgence that it can sometimes make me feel off balance. Can anyone else relate? I am sharing 6 simple mindset tips and practies that I have disocvered over the years. These practices will support you feeling more balanced so that you can end the year feeling your best. Let go of the desire to punish yourself and "get back on track" when the hoidays end. Instead, let these guiding practices support you enjoying the holidays without the guilt and...

Today on the podcast, we talk to Vadan Ritter who is a Lead Facilitator and Mindfulness Instructor for the Integrative Pain Management Program in San Francisco. She share's her wealth of knowledge and experience with us on how we can use mindfulness and self-compassion to help us manage chronic pain. The program that she teaches emphasizes a unique holistic approach to pain management that incorporates bio/psycho/social elements. Vadan shares how mindfulness helps us subtract the stories that...

In this podcast conversation, Dr. Portia Jackson Preston and I discuss how we, as humans, are naturally born to love and learning to love ourselves is an essential practice to our well-being journey. Portia highlights how exploring what brings us each joy and pleasure is a powerful way for us to navigate the world and encounter our authentic voice. Noticing what gives us pleasure also highlights where there is shame and how shame is designed to "keep us in line." Pleasure helps us discover...

On Today's episode, I get to interview Dr. Christina Tennyson about the importance of our gut health and how our gut is tied to our brain and emotions. A lot of people who experience anxiety have gastrointestinal problems. Christina shares how gut directed hypnotherapy and Cognitive Behavioral Therapy are proven to support people working with gastrointestinal problems (you can find a practitioner here). She also shares how certain foods help repopulate and diversify the microbiome in the gut...

May this 15 minute guided meditation practice foster an attitude of gratitude as you celebrate Thanksgiving with your community.    Gift yourself and your loved ones Centered in the City this holiday. Sign-up here