Centered in the City

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 City:

Meditations:

Recieveing Joy and Goodness

Connecting to Your Wholeness

Heart Hug

Self-Compassion Break

Bubble Bath Meditation

Permission to Rest Meditation

Healing a Broken Heart

Movement Videos:

Lower Body Love & Core

Evening Wind-Down

Slow Pilates Flow

Energizing Movement Meditation

Nourishing Recipes:

Raw Brownie Goodness

The Best Kale Salad

Chocolate Green Smoothie

Curry Kale Lentil Soup

Green Goddess Soup

Reflection Prompts:

Spirtuality

Connecting to Your Wise Self

Expressing Emotions

Self-Compassion Letter

Love

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 a nonjudgmental attitude. Sign up here for your 7 day free trial.

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 priority while being a father to three kids. Share your takeaways with us on Instagram @OneWade and @akabenkatt.

Curious to learn more about strengthening your mindfulness muscles? Join us at Centered in the City. Learn more here.

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Ben Katt is a meditation teacher, spiritual coach, and author. As a perpetual student of religious, spiritual, and cultural wisdom, Ben is an expert at adapting ancient personal development practices for modern contexts in order to help people wake up to their fullest lives. He is a certified advanced meditation teacher, holds a Master of Divinity degree, and was an ordained minister for over a decade. Previously, he led The On Being Project's work in supporting religious and spiritual leaders in the work of social healing. He lives in Milwaukee, Wisconsin with his family.

Visit benjaminkatt.com for more information.

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 shared experience. We also discuss how building trust within ourselves and within our relationships is a foundational pillar. Take a listen to this episode and share your takeaways with us on Instagram @OneWade and @humhumspace.

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Alexandra has 10+ years of facilitating experiences, and holding space for groups to connect, collaborate, and create. Prior to founding humhum Alexandra worked as a consultant in Strategic Design and Product Management at BCG Digital Ventures, facilitating product innovation sprints for fortune 100 teams. Across corporate venture and consulting for startups, their experience spans across e-commerce, B2B SaaS, holistic wellness, finance, and event tech.

Alexandra is a certified Kundalini Yoga teacher, and a Reiki Master Teacher and practitioner trained in the Usui Method, and a Vipassana practitioner. They hold an M.S. of Industrial Design from Art Center College of Design. Personal practice plays a critical role in Alexandra's life and work. They have had the privilege of sitting multiple month-long silent retreats to study and practice meditation in the Theravada Buddhist tradition over the last decade. They maintain a committed daily meditation and yoga practice to create with integrity. They're currently enrolled in the Dedicated Practitioner's Program at Spirit Rock Meditation Center, committing to their intention of bringing practice into every aspect of living.

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 your takeaways with me on Instagram @OneWade, I love hearing from you.

Discover Your Power Intention for 2024

Join me for the Intention Setting Party 2024. A few spots are left for this powerful virtual experience. A past attendee said, "this was the best thing she did for herself in 2023."

During this workshop we will:

• reflect on the past through meditation and journaling exercises
• release energy and unhelpful thought patterns that hold us back
• visualize the future
• design a power intention for 2024
• mind-map goals and action steps that feel aligned
• leave feeling excited and confident to live the life you want

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 tendencies a bit more so that you can learn from them and set yourself free. May you step into this new year feeling empowered to take charge of your own life.

Curious to learn more about 1:1 coaching opportunities and how working together can support you taking charge of your life? Schedule a Connection Call here. I am only opening my book to a few new clients this quarter. We will use this session to learn more about what you are wanting to create and explore if working together is the right fit.

Join me for the Intention Setting Party 2024. A few spots are left for this powerful virtual experience. A past attendee said, "this was the best thing she did for herself in 2023."

During this workshop we will:

• reflect on the past through meditation and journaling exercises
• release energy and unhelpful thought patterns that hold us back
• visualize the future
• design a power intention for 2024
• mind-map goals and action steps that feel aligned
• leave feeling excited and confident to live the life you want

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 the race day of
• Benefits of walking

Resources shared:

Join for the Intention Setting Party to design your intentions and goals for 2024

Discover Your Power Intention for 2024

Walking Marathon Training Schedule

5 Surprising Benefits of Walking by Harvard Health

Do you have more questions about speed walking a marathon or goal setting? Want to share your own tips/best practices? Leave a voice note (click send voicemail) or DM me on Instagram @OneWade

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 this journey together. I look forward to us practicing staying centered together in 2024.

Resources mentioned:

Intention Setting Party Details and Sign Up (early bird tickets use code: NEWYEARLOVE30 for 30% off)

Join my newsletter to recieve my free process of cretaing a Power Intention (You will receive it in your inbox on Jan 1)

Episode 155: Heart Hangs and Deep Listening podcast episode

Inner Child Healing Resource

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 shame. Share with us which practice you are most excited to play with this season by leaving a voice message here or DM me on Instagram here @OneWade.

Claim your early-bird ticket(30% off) for the Intention Setting Party and feel inspired and connected to your soul goals for the new year while you reflect and release the energy of the past. Learn more and sign up here. Early-bird discount code: NEWYEARLOVE30

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 the mind creates when managing chronic pain. In order to tap into our resilience, we need to accept things as they are. Take a listen and share your takeaways with us.

Want to learn how to build a sustainable meditation practice in your life? Join Centered in the City 7 day FREE trial. Sign-up for an annual membership and receive 40% off until December 31, 2023.

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Vadan is the Lead Facilitator and Mindfulness Instructor for the Integrative Pain Management Program in San Francisco and a graduate from UCLA's year long Mindfulness Facilitation Program in 2019. She began her exploration and training in Meditation and Mindful Movement Practices 40 years ago as a teenager through her study of Tai Qi, Yoga, Vipassana, Sufi Meditation and Taoism. She is also a certified Awakening Joy teacher, which brings together the insights from the study of happiness, neuroscience and Mindfulness. In her public health work as a Mindfulness teacher and Licensed Acupuncturist she is able to work with underserved communities to make Integrative-holistic practices widely accessible.