Centered in the City
214 episodes - English - Latest episode: 20 days ago - ★★★★★ - 38 ratingsCentered 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.
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Episodes
Episode 62: Battling SIBO and Using Wellness to Heal
December 10, 2020 08:00 - 31 minutes - 27.8 MBJoin me for a conversation with health coach, Kelley Sinnock where we get to listen and learn how she is using holistic self-care to help heal from digestive issues, anxiety, headaches and back pain. 2020, was the year that allowed Kelley to slow down and "let go" of all of the wellness "rules" and create space to slow down. In this episode, we talk about how to schedule self-care, stay motivated, create boundaries and how to be your own health advocate in our western health care system. ...
Seeds of Gratitude Meditation
November 25, 2020 10:00 - 16 minutes - 15.3 MBTis the season where we get to reflect on all we are thankful and grateful for. This year, Thanksgiving and the holidays will look different because of COVID health guidelines and restrictions, but that doesn't mean we still can't plant and connect to feelings and sensations of gratitude. Gratitude is a powerful emotion that not only can support our mental health, but has been proven to positively affect our physical health as well! I am grateful you are here. Enjoy this meditation prac...
Managing Chronic Stress
September 22, 2020 04:00 - 24 minutes - 22.4 MBA 24-minute meditation to support you exploring, managing and releasing chronic stress.
Managing Acute Stress
September 08, 2020 10:00 - 12 minutes - 11.9 MBListen to this 10-minute guided meditation anytime you feel acute moments of stress through you off balance. Use this practice to help you slow down, relax the body/ nervous system and gain clarity of mind. Feel more centered and focused to handle whatever life just threw your way.
Joy Meditation
July 31, 2020 18:21 - 19 minutes - 18.4 MBThis meditation is inspired by teachings I received from Insight Meditation teacher, Tuere Sala. This practice is about how we can intentionally cultivate, connect to and share joy. This practice is a reminder that joy is available to us at any moment, even when there is so much grief and destruction.
Grounding Meditation for Team Zoom Calls
June 29, 2020 05:03 - 9 minutes - 8.97 MBCombat Zoom fatigue with your co-workers, by taking a 5-minute mindfulness meditation to center yourselves before the beginning of your team calls. Meditation not only supports us managing stress, anxiety and depression, but it trains our mind and attention to be present. When we are present it enhances communication and makes us happier human beings! Try playing this recording at your next team meeting and watch the effect it has on everyone’s wellbeing and productivity. Want to exp...
Authentically Taking Action For Change
June 10, 2020 19:30 - 20 minutes - 19.4 MBThis meditation podcast is designed for my white brothers and sisters. For white people wanting to take authentic action to be an anti-racist and create a more inclusive, equitable world. You may be feeling frozen, notice fears of not wanting to say the wrong thing, fear of being a follower or even feeling so overwhelmed you don't even know where to start! Wherever you are on the spectrum, it is important to take action. The journey to becoming a true ally to the Black community is just t...
Practicing Acceptance in Difficult Times
May 14, 2020 05:23 - 19 minutes - 15.1 MBPracticing acceptance is a key part of our mindfulness practice. It is a type of mindset and attitude we can bring to our present moment experience that creates more ease and lightness, especially when we are faced with difficult or unpleasant experiences. Practicing acceptance can support us ditching the need to control the situation and outcome and instead have the willingness to be with our current thoughts/ emotions/ feelings without needing to change them or make them wrong. This...
Ode to Mothers
May 10, 2020 21:11 - 14 minutes - 11.5 MBCelebrating Mother's Day during a pandemic might look differently this year. You might not be able to hug and squeeze them, but that doesn't mean you still can't celebrate them by sending warm wishes. Mother's Day is challenging for me since I lost my mother almost 10-years ago. But just because she is not alive, doesn't mean I can't still connect to her and honor her. Enjoy this guided meditation as a way to celebrate and honor the maternal figures in your life.
Mindful Walk
May 06, 2020 23:48 - 18 minutes - 16.6 MBAre you experiencing Zoom fatigue from non-stop meetings? Are you noticing you are having headaches or feeling lethargic because you haven't left the house in a few days? If so, mother nature might just be your cure to feel more calm in your mind, centered in your body and connected to the pulse of life. During this meditation, I guide you through a "mindful walk" as you explore the outdoors with curiosity and wonder. If you are unable to go outside, you can always listen and follow along...
Shifting Our Mindset During a Pandemic
April 15, 2020 22:36 - 14 minutes - 11.8 MBDuring this pandemic and when we are under constant stress, it can be easy to let our minds get trapped in negative thinking. Trapped in negative thoughts about what's not working, this sucks, and stay focused on the problem. Getting trapped in these thinking patterns creates a doom and gloom reality, which means we are no help to ourselves or anyone else. We create more tension and stress in our minds and bodies. I welcome you to flip the script and start to practice seeing life through ...
Mindful Eating Inquiry Practice During Covid-19
April 09, 2020 19:09 - 20 minutes - 17.8 MBThis episode is a mindful inquiry process where you can practice active listening or grab your journal and write down your observations. ******************************************************************** During this time of seeking shelter, we have an opportunity to get to know ourselves on a more intimidate level. The business and hustle and bustle of life has slowed down, which creates an opportunity for us to slow down and be on our own self-retreat. One of the ways we can check-...
Quieting the Need to Feel Productive During a Pandemic
March 25, 2020 19:08 - 17 minutes - 13.4 MBWe are experiencing a global pandemic with COVID-19. We are experiencing uncharted terfitoritories, which means life in our typical daily flow is not "normal." You are probable working from home, practicing social distancing, and limiting your time in public spaces. There will be a natural desire (especially if you are a driven type "A "kinda person like me :) to maintain normalcy and power through these uncertain times. But now more than ever, you get to practice compassion with yourself ...
Washing Hands Meditation During COVID 19 Times
March 18, 2020 20:18 - 7 minutes - 7.16 MBWe are in the midst of chaos and instability during these Coronavirus times. One of the ways we can stay healthy and help protect the spread of germs is by washing our hands, constantly. If you are like me, washing your hands after using the bathroom or preparing to cook something are practices I do on autopilot. However, during these COVID 19 times, it is necessary to stay present and diligent about this habit. That's why I offer you this mindfulness meditation practice in motion so that...
Managing Coronavirus Anxiety
March 06, 2020 00:26 - 16 minutes - 14.3 MBThe Coronavirus (Covid-19) is a global health crisis that is not only affecting the physical health of thousands of people, but it is also affecting people's mental health. People, communities, businesses, schools, families and organizations are all feeling anxiety about how to stay healthy and prevent the virus from spreading. In times where there is lots of anxiety and fear, it can cause us to feel reactionary and want to retreat in isolation and close off our minds and hearts. It preven...
Focusing the Multitasking Mind
February 10, 2020 08:00 - 13 minutes - 14.8 MBMulti-tasking can sometimes be our default mode. Just like we can have so many windows and tabs open on our computers, our mind can have so many various thoughts/lists/tasks/memories/worries all playing at the same time. What happens to a computer when we have so many programs running at the same time? It depletes the computer's battery! Learning how to focus our attention is key to feeling more present and being more productive. And according to this Harvard study, "A Wandering Mind is an...
Calm Emotional Reactivity
January 23, 2020 20:54 - 12 minutes - 14 MBDo you ever feel triggered by something or someone and it makes you want to scream and throw a temper tantrum? Yup! We have all been there! Maybe it tends to happen with your partner, family member, co-worker or a random person on the street . We all have had our moments when we lose control and our emotions get super big and heavy. Our response in these outbursts might turn into anger, sadness, frustration and disappointed, just to name a few. When we get triggered and upset, it is typica...
Power Intention Meditation
January 09, 2020 00:04 - 17 minutes - 18.7 MBHappy New Year! This is the first meditation recording of 2020 and I am kicking it off by supporting you creating an embodiment practice with your Power Intention of 2020. A Power Intention is using a word / words / phrase to help guide your bigger vision for 2020 and how you want to be and feel. Don't have a Power Intention of 2020, yet? Walk through my process here. Also, join my virtual Intention Setting Party on January 13th to create your vision and mind-map of 2020. This is an aweso...
The Practice of Savoring
December 15, 2019 17:00 - 15 minutes - 14.7 MBDo you sometimes feel like you go through the motions and aren't supper present? Me too! Especially during the holiday season! During this podcast episode, I guide you through a practice in "savoring" in order to support you slowing down and creating more spaciousness to enjoy the moment instead of consume it. This practice has helped bring so much more joy and sparkle into my experience. Let me know your thoughts on Instagram @OneWade or send me an email [email protected]. Also, si...
Grounding Mindset Meditation
November 14, 2019 02:01 - 12 minutes - 13.7 MBHave an important meeting, presentation or performance to prep for? I got your back! During this meditation, I guide you to feeling your nerves/excitement/anxious energy and funneling it into creating a mindset for focus and success. Being nervous or feeling knots in your stomach is totally normal. Now you will know how to manage the sensations instead of letting the mind catastrophize your experience. Remember, you got this!
Core Values Meditation
October 15, 2019 04:55 - 18 minutes - 20 MBDo you know what your core values are? Core values are guiding principals that are unique to you. Knowing your core values help you make decisions and live with more purpose. During this guided meditation, I support you creating more internal alignment so that you can have more external alignment. This meditation is a powerful grounding practice that supports you feeling more alive and confident in your own skin and connected to who you are at your core. I also have a special offer tha...
Compassion Meditation
September 18, 2019 22:01 - 15 minutes - 17.7 MB"If you want others to be happy, practice compassion. If you want to be happy, practice compassion." - Dalai Lama We live in a "suck it up" culture where we are told it's not ok to feel or experience our pain or sadness. There is this belief we have to hide it or push it away from bubbling to the surface because it isn't pretty or polite. For instance, we typically don't allow ourselves to experience heartbreak from a breakup, morn the loss of a loved one, heal a physical injury or eve...
Wedding Day Meditation
July 04, 2019 00:52 - 12 minutes - 12.1 MBFor all the brides and grooms out there (or however you like to identify yourself), this meditation is specifically for you. There is so much preparation and planning that goes into your wedding day celebration that it is important to be as present as you can to full receive and enjoy the fruits of your labor. Try to take 10-minutes for yourself before all of the wedding day prep begins and connect to yourself. This will make walking down the aisle so much sweeter.
Ocean Meditation
June 13, 2019 00:01 - 13 minutes - 13.2 MBDo you feel a sense of ease when you are at the beach by the ocean? Me too! When I was in Tulum, Mexico this meditation was my inspiration to feel the flow and ease of the ocean within my body. It supported me staying present and detached from sticky thoughts or emotions. It helped me feel more fluid and the ability to release control and just be present. I hope you enjoy! Feel free to share with me your thoughts or experiences here.
Movement Meditation
April 23, 2019 00:18 - 9 minutes - 10.9 MBSometimes we must physically move our bodies to process emotions or discover something new about ourselves. Add this movement meditation into your practice and discover what happens when you let your body lead and your mind follow. This movement meditation is inspired by the work of my mentor, Krista Petty Raimer in her Grace experiential workshop. Discover more about her work here:https://boldlyembodylife.com/grace/ Check out the Spotify Playlist here:http://www.wadebrill.com/c...
Mountain Meditation
April 09, 2019 16:00 - 16 minutes - 13.9 MBTry this meditation if you are managing anxiety, faced with an life interruptions (big or small) or you feel like you spend too much time in your head. This meditation will offer you a chance to come into your body and feel how rooted and strong you truly are. This is one of my personal favorite meditations to support me grounding when life feel chaotic. I have always loved mountains, but this meditation helps build a whole new layer of inspiration. When practicing this visualization, I a...
Meditation for your Daily Commute
March 19, 2019 16:00Does it feel like there is never time in your day for you to pause and breathe? Well now you can take back time by intentionally using your commute as an opportunity to start your day with a fresh perspective or unwind as you commute home. Learn techniques that help you feel more present and in control of you life.
Smile Meditation
March 08, 2019 19:03 - 10 minutes - 8.55 MBEver notice how good a smile feels? Let's practice smiling more since it has so many positive health benefits! Cultivating a quality of kindness is a huge piece of our meditation practice. Not only does it support us being kinder to ourselves (especially that pesty negative self-talk), but it also supports us being kinder to each other and the environment. With a simple smile, it can change so much chemistry in our bodies and effect the way we feel and act. Try it out and let me know how i...
Unwind From a Busy Day
February 14, 2019 00:56 - 8 minutes - 8.6 MBSometimes our adrenaline filled days come home with us and it can take awhile to unwind, feel present and relaxed when in the sacred space of our home. We may notice this frenetic energy brings us straight to the fridge to grab a snack, right to the television to create more noise or maybe we end up taking our irritable energy out on the people closest to us. So instead of acting out,I welcome you to create calm from within. Try to enjoy the transition home with this unwind meditation. Le...
De-clutter the Mind
January 22, 2019 17:00 - 11 minutes - 11.5 MBInspired by Marie Kondo's mission to help people tidy up their physical space, I thought we would use that same approach to de-clutter the mind. In this meditation, learn a visual technique to practice that helps clear the clutter in our mind so that we can create more space to feel.
Love & Kindness Meditation
January 09, 2019 00:39 - 15 minutes - 15.1 MBThis meditation is influenced by Jon Kabat Zinn' s Love & Kindness meditation. The more formal metta practice (compassion practice) typically starts off by giving love and kindness to yourself first before spreading it. However, this guided meditation takes a slightly different approach. A lot of the time there is a pattern that people struggle to give love and kindness to themselves and find it easier to share that warmth with others. During this meditation, you will experience your heart...
Slowing Down
December 19, 2018 23:44 - 12 minutes - 12.1 MBBefore the end of the year, gift yourself 10-minutes to slow down. Melt the remnants of the holiday away, recharge your batteries and create conscious space for what is next.
Holiday Mantra
December 10, 2018 23:40 - 12 minutes - 13 MBBe prepared for the holidays by equipping yourself with a holiday mantra. Pull this out at any point when you need a moment to decompress, refocus your attention and create some ease. Remember, what you cultivate is what you create. Let your mantra support you creating the good sh*t so you don't have to worry about the bullsh*t.
Holiday Travel 5-Minute Meditation
November 20, 2018 18:16 - 6 minutes - 7.37 MBTis the season for travel. The perfect opportunity to practice staying centered when we can't control various variables of weather delays, lines, crowds or traffic. Practice this 5-minute centered meditation to support you loosening your grip of control and enjoying the journey without the headache or extra frustration. In the end, life is in this moment so why wait to feel happier when you can choose this moment.
10-Minute Mindset Meditation
October 23, 2018 23:44 - 12 minutes - 13 MBAre your thoughts caught in the "negative Nancy" spiral? Change your lens and focus from what isn't working in your life to a place of ease and joy. Self-care begins with your mindset so let's get intentional about where you want to put your energy and focus. You will be amazed at what 10-minutes can do for you!
Managing Difficult Emotions
October 10, 2018 02:51 - 16 minutes - 16.5 MBDue to the current political and social climate, there is a lot of instability and anxiety present in our culture. Whether you feel it inside of you, see it on others or just read about it, it is a fact that people are experiencing more anxiety than ever. Instead of dismissing these emotions or numbing out, I welcome you to face them with courage. "We cannot selectively numb emotions, when we numb the painful emotions, we also numb the positive emotions"- Brené Brown
Waking Up Meditation
September 20, 2018 20:55 - 11 minutes - 11.2 MBWaking up in the morning can be challenging. Especially as we step into fall and face darker days. Instead of dragging your heels and sleep walking through your routines, enjoy practicing with this 10-minute morning meditation to support your mind, body and breath wake up to the gift that life truly is. With every conscious breath you will feel more awake, connected and grateful for the life you get to live in this moment.
Forgiveness Meditation
September 19, 2018 00:19 - 18 minutes - 17.1 MBDitch the guilt and resentment you might be holding onto against yourself or others. Create a sense of freedom and ease as you set your relationships free.
The 4 Elements Meditation
August 27, 2018 21:50 - 23 minutes - 22.4 MBThe 4 elements of earth, water, fire and air make up everything in our world. Check out this 20-minute body scan meditation, that explores how the 4 elements are alive inside of your body. This meditation will support you feeling grounded and more connected to the wonder and beauty that is your body.
Connection Meditation
July 11, 2018 02:28 - 9 minutes - 12.2 MBConnection is one of our human basic needs. That sense of love and belonging -- knowing that we matter, have a community and feel at one with our surroundings. It can be challenging in a fast paced world to feel authentically connected. Try listening to this meditation as part of a continual practice to connect to yourself and the greater world around you.
Body Love Meditation
June 27, 2018 04:31 - 17 minutes - 16.7 MBThis meditation is designed to kick the negative self-talk and personal judgements you may have about your body to the curb. Instead, replace those thoughts with more words of love, kindness & gratitude for all that your body does. You and your body are AMAZING and will never happen again. So simmer in its glory and celebrate every inch of your being!
City Sound Meditation
May 25, 2018 22:46 - 11 minutes - 11.7 MBThink a noisy environment is the wrong place to meditate? Guess again! Wherever you go and wherever you are is the perfect place and space to meditate--even if cars are honking or people are yelling. During this meditation you will learn how to use the noise of your external environment to support you tuning deeper into your internal environment. This was one of my favorite meditations to practice while living in New York City.
Intuition Meditation
April 24, 2018 04:26 - 14 minutes - 12.3 MBTap into your inner knowing and wisdom by giving your 6th chakra a "lick." (You'll get what I mean when you listen to the recording). This 10-minute meditation is just the medicine you need to create some mental space and let your intuition shine. This is the perfect mediation for those moments when you are in paralysis analysis, consumed by self-doubt or have some big questions you are pondering. Create some space and gain some clarity.
Curiosity Meditation
March 26, 2018 23:15 - 11 minutes - 11.9 MB"The important thing is not to stop questioning. Curiosity has its own reason for existing. One cannot help but be in awe when he contemplates the mysteries of eternity, of life, of the marvelous structure of reality. It is enough if one tries merely to comprehend a little of this mystery every day. Never lose a holy curiosity." ~ Einstein The gift of curiosity begins by connecting to your breath. Connect to the wonder that is your breath and the gift that keeps us living without us needin...
Build Inner Confidence
February 20, 2018 00:59 - 12 minutes - 12.4 MBAs humans, we sometimes tend to doubt ourselves. We question our worthiness, our skills, our looks and our ability to handle challenging situations. In order to build true confidence, it must come from the inside out. And the key to building confidence is creating a deeper sense of trust from within. During this meditation, I walk you through a powerful mantra to support building and strengthening your inner confidence so that you can handle whatever life throws your way.
Acceptance Meditation
February 01, 2018 02:51 - 14 minutes - 13.9 MBAcceptance is the ability to experience ourselves and our lives as things are. It is a move away from self-deception or denial and towards reality. When we let ourselves face reality, we are truly present, and the tendency to resist or numb fades.
Love & Kindness Healing Body Meditation
January 16, 2018 18:57 - 4 minutes - 6.18 MBAre you healing from a physical, emotional or mental injury? If so, this meditation is all about sending love & kindness to your body and your cells to create an extra boost of healing energy. I love practicing this meditation when I feel anxious about my health or I am recovering from a cold/flu. Consciously sending positive vibes to my body feels like I am giving myself a big hug from the inside out and creates that extra dose of positive energy to help me stay strong. Try it out and let...
Check-In Meditation
January 13, 2018 03:16 - 13 minutes - 12.9 MBCheck-in with yourself versus checking-out. Tuning into yourself is a great way to gain awareness about what's going on in your mind, body and breath. Listening to yourself on a deeper level is the first step making more conscious choices in your everyday. Checking-in is a great daily habit to build. Start to strengthen those muscles by adding this meditation into your daily flow.
Equanimity
December 20, 2017 00:18 - 16 minutes - 15.9 MBIn my mind, equanimity is the key to life. This is a super helpful practice when building a business, in an intimate relationship, during a job search, mourning a loved one or even stepping into stressful or high pressured situations. Equanimity helps us find our center and ground into reality when the "winds" of the world pass through and around us. Practicing equanimity is the ability to not cling to extreme emotions or thoughts we constantly face in life. Practicing equanimity prevent...
Giving & Receiving Meditation
December 12, 2017 05:26 - 13 minutes - 12.5 MBConnect to the qualities of giving & receiving in your breath, body and mind. Tis the holiday season, a time of giving & receiving. How often do you think about your relationship to these concepts? Sometimes we find one is easier, more pleasant or difficult than the other to practice. Feel me? In order to balance in your ability to give and receive, settle into this 12-minute meditation and explore what comes alive for you.