Centered in the City
Self-Improvement
About
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.
Episodes
- Why Rest Feels So Hard: Why We Need to Stay Productive
This episode discusses why rest can feel uncomfortable and the pressure for constant productivity. It explores the roles of nervous system regulation, IFS, and mindfulness in addressing an "addiction to doing" and offers practical tools fo…
- Mother's Day Without a Mom: How to Celebrate, Grieve, and Honor Yourself
This episode discusses Mother's Day for motherless daughters, focusing on celebration as a practice of presence, healing, and self-compassion. It offers guidance on honoring experiences, redefining celebration, and creating rituals for gri…
- Quiet the Noise: How to Calm Your Mind and Find Inner Peace in a Loud City
This episode of Centered in the City discusses practical mindfulness tools for managing mental exhaustion and racing thoughts in stimulating environments. It provides techniques to regulate the nervous system and enhance presence, without…
- Episode 284: Truth is with Kathryn Flaschner
Kathryn Flaschner shares her personal journey of discovering authentic living, moving from a successful corporate career to embracing self-awareness and emotional vulnerability. The episode delves into listening to one's inner voice during…
- Springtime Walking Meditation: A Guided Practice to Bloom into Presence
This episode features a guided springtime walking meditation focused on cultivating presence, awakening senses, and releasing stress. It is suitable for beginners and experienced practitioners, aiming to promote grounding, calmness, and al…
- 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 alig…
- 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 sup…
- 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 yo…
- 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 conversatio…
- 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 n…
- 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 p…
- 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 represent…
- 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 co…
- 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…
- 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 anx…
- 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…
- 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 e…
- 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 tha…
- 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 b…
- 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…
- 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 alto…
- 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, b…
- 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 g…
- 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 a…
- 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…
- 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…
- 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 th…
- 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 de…
- 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 practice…
- 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 grou…
- Ways to Rest When the Mind Feels Busy
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…
- Freedom of Letting Go
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…
- How to Stop Overanalyzing and Find Clarity
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…
- No More Sunday Scaries: 6 Mindful Ways to Beat Monday Dread
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 tip…
- Back to School Energy: Navigating Change with Ease
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 eac…
- Solo Episode: Walking Through Overwhelm
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 th…
- Solo Episode: End of Summer Reflections, Regrets & Resets
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 w…
- Episode 250: Manage Panic Attacks with Bonnie Brindle
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 yo…
- Solo Episode: Which Overwhelm Archetype Are You? Understand Your Stress Pattern and Reclaim Your Energy
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…
- Solo Episode: Owning Your Needs Without Guilt
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 o…
- Episode 246: Death Mindfulness with Karen Salmansohn
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 li…
- Solo Episode: How to Water Long-Distance Friendships
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 e…
- Solo Episode: Design the Rituals That Hold You
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 somethin…
- Solo Episode: Permission to Pause This Summer
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…
- Episode: 242: Making Ambitions Sustainable with Kathy Oneto
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…
- Episode 241: Transitions and Trust with Lindsey Simcik
Today on the pod, I welcome back Lindsey Simcik, a creative force, entrepreneur, podcaster and now author. This time we discuss her new book, Almost 30: A Definitive Guide to a Life You Love For the Next Decade and Beyond. This is a great…
- Solo Episode: Exploring the Shadow Side of "Calm"
The word "calm" is typically something a lot of us want to feel and be. Especially in this current climate. But today, on the podcast, I want to share the shadow side of cultivating calm. Sometimes the word "calm" can actually be a form of…
- Solo Episode: Behind the Book Insights
In this deeply personal episode, I open up about the decade-long journey of writing and publishing my book—a path filled with twists, setbacks, and moments of doubt. As someone who is dyslexic, writing has always felt both vulnerable and e…
- Solo Episode: Managing Health Anxiety
In this powerful and honest episode, I explore the often silent struggle of health anxiety—the persistent worry that something is physically wrong, even when medical reassurance is present. I break down what health anxiety really is, where…
- Solo Episode: Somatically Getting Centered
Let's face it, shit happens in life that throws us "off center." The question is, do you know how to come back to your center? In today's solo episde, I guide you though a meditation to support you somatically feeling and finding your cent…