Simple Mindful Eating Practices to Stay Grounded and Nourished During the Holidays

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

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

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.

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.