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 posture, or persistent physical pain. Not to mention, the way we interact with technology is literally changing the shapes of out bodies.

In this episode, I talk with with Dr. Kyrs Hines, orthopedic physical therapist to explore how knowledge workers can stay grounded, regulated, and physically supported while navigating cognitively demanding work.

Dr Kyrs shares practical ways to integrate movement into daily routines, create ergonomic environments that support physical alignment and shift our relationship with physical pain from avoidance to awareness.

This conversation bridges science, embodiment, and real-life application — helping you work smarter while caring for your physical well-being.

If you spend most of your day sitting, feel tension building during work hours, or want sustainable strategies to prevent burnout and body pain, this episode offers actionable tools you can begin using immediately.

What You'll Learn in This Episode

• Why knowledge workers often become disconnected from their bodies

• How sedentary work impacts posture, energy, and nervous system

• Simple ways to habit stack and add movement into your daily life without needing long workouts

• Ergonomic principles that support spinal alignment and reduce strain

• How to set up your workspace to support long-term physical health

• A mindful approach to understanding and working with physical pain

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Resources:

Take a mindful moment in your day while moving! Learn more and download Centered Walks right to your phone.

Curious to join a mindfulness retreat with me? Sign up for the waitlist here. Purchase my book, 100 Mindful Moment to Balance and Energize here _______________ Dr. Krystol Hines (Dr. Krys) is the founder of KH Ergo & Wellness, a Washington, DC–based ergonomics and workplace wellbeing company helping organizations improve employee health, safety, and performance across in-office, hybrid, and remote environments. Trained as an orthopedic physical therapist, she brings clinical insight into scalable, evidence-based strategies that reduce musculoskeletal risk and support sustainable work habits.

Dr. Krys partners with corporations, healthcare systems, higher education institutions, and insurers to deliver ergonomic assessments, workforce training, and leadership education. Known for translating complex ergonomics into practical, engaging solutions, she helps organizations move from reactive interventions to proactive, long-term wellbeing strategies.

Website: www.khergowellness.com

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 represents passion, movement, independence, and transformation. While this energy can inspire bold action and growth, it can also increase feelings of urgency, overwhelm, and emotional reactivity.

Mindfulness teaches us that clarity doesn't come from moving faster — it comes from becoming more present.

In this episode, I share the practice of discernment — the powerful skill of learning how to listen to your inner wisdom and make aligned choices, especially during times of rapid change and emotional intensity.

Inspired by the energetic themes of the Year of the Fire Horse, this conversation blends mindfulness, neuroscience, and practical self-awareness tools to help you slow down, regulate your nervous system, and reconnect with your intuition.

If you're feeling overwhelmed, pulled in multiple directions, or unsure about your next step, this episode will help you move forward with grounded clarity and self-trust.

In This Episode, You'll Learn:

• What discernment really means (and how it differs from judgment)

• Why decision-making becomes harder during stressful or fast-moving seasons of life

• The neuroscience behind intuition and nervous system regulation

• How to tell the difference between anxiety and inner knowing

Resources:

Feeling called to explore 1:1 coaching? Sign up for a Connection Call here.

Take the Free Overwhelm Archetype Quiz here.

Share your takeaways from today's episode with me on Instagram @OneWade

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 connection, we strengthen our nervous system, improve our mental health, and increase our capacity to handle stress.

This loving-kindness meditation is designed to help you:

• Develop deeper self-compassion

• Release self-criticism

• Strengthen emotional resilience

• Regulate your nervous system

• Expand feelings of connection and warmth

Whether you're feeling disconnected, overwhelmed, hard on yourself, or simply craving more heart-centered presence, this meditation supports you in reconnecting with love — knowing we can cultivate, give it and recieve it.

In Seattle on February 13th? Join me for a Galentine's Day Evening of mindful movement, meditation, journaling, flower making and more! Sign up here.

Curious to join a Mindfulness Retreat Waitlist? Join here and be the first to claim a spot.

Want to explore the theme of love in your life? See if coaching 1:1 is a fit. Book a call here.

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
• recognize the language of your body
• work with your stress response instead of fighting it.

Through science-backed insights and practical strategies, this episode offers gentle tools to support nervous system regulation, emotional safety, and self-awareness, without forcing positivity or bypassing your experience. Perfect for anyone navigating anxiety, overwhelm, or burnout and looking for practical ways to feel more at ease in everyday life.

Curious to learn more about your mind and body?

Join the waitlist for future mindfulness retreats here.

Take the Overwhelm Archetype Quiz Here.

Grab a copy of my book, 100 Mindful Moments to Balance & Energize.

Sign up for a Discovery Call to explore if 1:1 coaching is a fit.

Check out Deb Dana's work.

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 anxiety, doomscrolling, and nervous system overload.

This episode offers science-backed mindfulness tools to help you stay informed while protecting your mental health and emotional well-being.

If you've ever wondered how to stop doomscrolling, reduce anxiety from the news, or create healthier boundaries with media consumption, this episode is for you.

In This Episode, You'll Learn:

• Why the news triggers anxiety and stress in the nervous system

• What mindful news consumption really means (and what it doesn't)

• How to set healthy boundaries with the news without avoiding reality

• Mindfulness practices to reduce news-related anxiety

• How to stay informed while protecting your nervous system

• When action is helpful—and when rest is the most ethical response

Share your takeaways with me on Instagram @OneWade or send me a note here. May we all learn how to find our own balance.

Want more centering resources?

Check out guided walking meditations here.

Explore resources on Centered in the City

Join the Mindfulness Retreat Waitlist

Related article on Substack

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 anxious around people?" — this episode is for you.

In today's episode I break down what social anxiety really is and shares research-backed strategies to help you calm your nervous system, build confidence, and feel more at ease in social situations.

You'll learn how your brain is actually trying to protect you, why overthinking happens after social interactions, and how to work with anxiety instead of fighting it.

In this episode you will learn:

✔ What social anxiety is from a neuroscience perspective ✔ Why your nervous system goes into fight, flight, or freeze ✔ How to calm anxiety using breathwork ✔ A powerful mindset shift to reduce self-consciousness ✔ CBC tools to challenge anxious thoughts ✔ How self-compassion reduces social anxiety ✔ Gentle exposure practices to build confidence ✔ How to stop replaying conversations

This episode is perfect if you:

• struggle with social anxiety

• feel nervous in group settings

• avoid social plans because of anxiety

• replay conversations afterward

• want to feel more confident speaking up

• are curious about mindfulness for anxiety

• want science-based mental health tools

Share your takeaways with me on Instagram @OneWade or send me a note here.

Curious about other #MindfulMoments? Check out my book, 100 Mindful Moments to Balance & Energize

Curious to explore 1:1 coaching? Schedule your complimentary 30-min call here.

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 experience as humans.

You'll learn:

• What the 5 Gates of Grief are and how they show up in daily life

• Why grief is a natural, healthy response—not something to "fix"

• How to be with grief instead of pushing it away

• Ways to process grief through the body,creativity, community and self-compassion

• How to honor your grief without letting it define you

Whether you're navigating the loss of a loved one, a relationship, a former identity, or the world as you once knew it, this episode offers gentle guidance on how to process grief in a skillful and supportive way. Knowing grief is not a one size fits all. However you are experiencing grief is welcome.

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Share your takeaways with me on Instagram @OneWade or send me a note here.

Take the Overwhelm Archetype Quiz here.

Order my book, 100 Mindful Moments to Balance & Energize that supported me managing some grief here.

Explore working together by signing up for a Connection Call here.

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 that supports both growth and well-being.

Healthy striving isn't about lowering your standards or giving up on your goals—it's about learning how to move toward what matters without abandoning yourself along the way.

In this episode, you'll explore:

• What healthy striving actually looks like and ways to practice it

• The difference between growth motivated by values vs. fear or self-criticism

• A simple reflection to help you recalibrate effort, rest, and intention

• The biggest mindset needed to start the year

You'll learn how to:

• Set goals without tying your worth to outcomes

• Balance ambition with self-compassion

• Recognize when it's time to pause, soften, or adjust

• Cultivate sustainable motivation that supports long-term well-being

This episode is especially supportive if you:

• Feel driven but exhausted

• Struggle with perfectionism or self-criticism

• Want to grow without pushing yourself past your limits

• Are craving a healthier relationship with ambition and productivity

Share your takeaways with me on Instagram @OneWade or send me a note at Wadebrill.com/connect.

Curious to explore more self-love and confidence from the inside out for your 2026? Sign up for a complimentary Connection Call to explore if working together gets to be a fit. [ https://calendly.com/wadebrill/connectioncall?]

Want a 1:1 Intention Setting Session? SIgn up here: https://calendly.com/wadebrill/intention-setting-session?

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 between what was and what's next—a liminal moment where reflection, rest, and belonging matter more than becoming someone new.

You'll explore why the nervous system needs time to integrate, how constant self-improvement can pull us out of self-trust, and what it means to start the year by belonging to yourself first.

This is a conversation—and a practice—for anyone who feels tired of starting over and ready to arrive as they are.

In this episode, you'll learn:

• Why January 1 is a powerful transition point—not a reset button

• How pauses help the brain and nervous system process and integrate experience

• The difference between becoming and belonging—and why belonging creates real change

• A gentle reflection to help you land in the new year with presence

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Join for the Winter Mindfulness Retreat (Jan 16-18th): https://retreat.centeredinthecity.org/

Sign up for 1:1 Intention Setting Session:

Create your Power Intention with me.

https://calendly.com/wadebrill/intention-setting-session?back=1

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 home 5 day silent retreat.

If you are feeling called to dip your toe into the mindfulness and meditation world, I welcome you to apply for the Winter Mindfulness Retreat I am hosting this January. Learn more and sign up: Retreat.CenteredintheCity.org

Share your takeways with me about the meditation practice or reach out with any questions on Instagram @OneWade or send me a note here.