Today on the podcast, Sierra Coleman, Licensed Marriage and Family Therapist and certified Sexologist joins us to discuss intimacy, sex and communication within our romantic relationships. This is such a juicy conversation. We discuss attachment styles and communication techniques to maintain empathy, vulnerability and express our needs. Sierra also highlights how stress can impact our ability to be intimate and communicate what we need and want. Sierra also discusses the fluidity of sexual orientations and a peek into some of the dynamics of ethically non monogamous, polyamourous and swinger relationships.    Join us June 21-23rd, 2024 for the SouLstice Silent Meditation Retreat. An opportunity to support you coming home to yourself. Learn more and apply here. Space is limited.    Resources shared: List of Needs  Come as you Are by Emily Nagoski Come together Open Deeply (people interested in ENM relationships) Reach out Here to receive the PDF of Imago Dialouge Script  ***** Sierra Coleman is a Licensed Graduate Marriage and Family Therapist and certifed Sexoloigst. Sierra practices at The Haven Center for Therapy in Maryland, an LGBTQIA+ allied, sex positive, kink-friendly practice, additionally helping couples navigate open relationships (ENM), polyamory, and non-traditional relationships.  Sierra believes that each client has their own unique set of challenges and responds in their own way to different interventions, therefore her orientation is deeply person centered with an emphasis on experiential therapy. She believes that problems are interwoven parts of the whole person (mind, body, environment, and the interpersonal) and see counseling as a collaborative process to empower her clients. She enjoys working with couples and individuals. As a Couples and Family Therapist, her job is to help you decode your relationship, with yourself and one another.

Today on the podcast, I discuss the gift of loving yourself without conditions. We are all imperfect beings, yet, we live life with all of these stories that we need to be perfect. Or beliefs: "I will be loveable when...". Accepting the gifts of our imperfections gives us freedom to be our authentic self. We get to live our lives from an empowered place because we love all aspects of ourselves.  Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here.   Did the Soulstice Silent Meditation Retreat sound like an experience you want to gift yourself? If so, learn more details and Apply here.

On today's podcast, we get to talk to Amy Fagan, the podcast host of Grounded in Maine, a sustainability podcast. Amy inspires us through personal insights and her guest stories to explore how we can practice being more sustainable citizens of this world. At the end of this episode, the brainstorming continues with other ideas and inspiration we can implement. Join Amy ( @Groundedinmainepodcast) and I (@onewade)on Instagram to continue the conversation and share your action step with us.    Curious to learn more about the SouLstice Silent Meditation Retreat? Head on over here to learn details and apply.    ***** Amy Fagan is in her ‘Season of Discovery,’ instead of a mid life crisis, changing the status quo for herself. She started Amy’s Garden Jam as the Covid tsunami was starting, in May 2020, and then in June 2022 her sustainability podcast, Grounded in Maine first aired. Amy is a master connector and networker, and has grown her community, and has reached out to strangers to share their sustainability story. Amy lives in Brunswick Maine with her rescue dog, 2 cats and chickens, works full time, and volunteers weekly at a farm that grows organic produce solely to donate to local food pantries and elderly communities. Amy is a closeted singer and enjoys gardening and preserving the harvest, and wants to learn to make soap and to sew, and to re-learn to knit.

In today's podcast episode, we get centered with Ashley Rodriguez, a Seattle-based award winning food writer and photographer. Ashley shares how her curiosity and love for cooking began at the age of 10. She was never afraid to get in the kitchen. Instead, she trusted herself to let her intuition guide. Since then, her creative expression has expanded. This episode is nourishing for the soul and will inspire you to connect more intentionally with food and nature. Ahsley's new book, Rooted Kitchen, offers delicious seasonal recipes and inspiration of how to cook with our senses and be more connected to nature. Join Ashley and Wade on Instagram to share your biggest takeaways.    Curious to learn more about the Soulstice Silent Meditation Retreat? Join the waitlist here.  ***** Ashley Rodriguez is a Seattle-based award winning food writer and photographer. She is the author of three cookbooks; Date Night In, Let’s Stay In, and Rooted Kitchen. She is the host and co-creator of the James Beard nominated series, Kitchen Unnecessary. Ashley is a graduate of Seminary of the Wild through the Center for Wild Spirituality and a certified Nature and Forest Therapy guide. When not eating, or talking and writing about food you can find her foraging, fly fishing, feeding her sourdough starter and spending as much time outside as possible. She believes the outdoors is a place to be fed both physically and spiritually.

Let's get centered in your city by joining me for a Spring Time Walking Meditation.   Join the Centered int he City's walking club on Strava here. It's free!    Curious to learn more about the SouLstice Silent Meditation Retreat happening June 21st-23 on Whidbey Island, Washington. Join the waitlist here.

Are you feeling stressed right now? Overwhelmed? Exhausted? If so, you are not alone. Chronic stress impacts our human bodies. The current rates of chronic illness and mental health diagnosis are rising. Today on a solo episode of the podcast, I share some strategies of how we can claim our attention amid the overwhelm. How we can work with minimizing the loads that we experience so that we can focus our attention on what actually matters.   Which practice are you excited to explore? Share with me here or message me on Instagram @OneWade   Research shared: Rates of Stress and Mental Health  Study of Media Multitasking

In today's solo episode, we explore the concept of "enough." American culture tends to send us constant messages that we need more. We enter this  hedonic cycle that leads very quickly to burnout. Yet, when will we discern what having or even being enough actually means. During this episode, I walk us through some prompts to explore the topic more closely. And I welcome you to check out the Receiving the Good Practice I mention in this show here.    Shares your takeaways with me on Instagram @OneWade or share your thoughts here in a voice note or message.

Today on the podcast, Iggy Perillo joins us to discuss the complicated layers of conflict management and how we get to flex our emotional intelligence skills. Iggy offers us applicable steps we can take to manage conflict in our personal and professional lives. Guess what? She highlights it is going to be uncomfortable and that is OK. Iggy also shares how we can practice navigating the discomfort with curiosity and by connecting to our values. Listen to the whole episode for all of the great insights and share your takeaways with us on Instagram @OneWade and @WSLLeadership   Hungry for more resources to support you staying centered? Check out Centered in the City for over 200 holistic practices at your fingertips. Enjoy exploring meditations, breathing techniques, journaling prompts, pilates flows and recipes that bring you back to your authentic center.    ****** Iggy Perillo wants leaders to do right by their people. She started WSL Leadership to get emotional intelligence skills to people in positions of influence so they can make the world a better place. Iggy trains leaders to do the hardest part of great work more easily. She provides coaching, experiential workshops, and organizational consulting designed to make it simple for leaders to connect with their people, create meaningful change, and amplify positive culture. Iggy’s mission is for influential leaders to leave a lasting virtuous legacy through their work. Interested in discussing what supercharging your emotional intelligence can do for you and your people? Contact Iggy via wslleadership.com.

Traveling is a privilege. Having a job where you can work remotely is a privilege. Traveling is also where I chose to invest a majority of my resources. Creating workcataions are a great way for me and my family to do the work we love while also experiencing the world. I don't want to wait until I retire to travel. Combining work and play offers a balance to life that lights me up and inspires me to live my value of adventure on a different level. In today's solo episode, I share the behind the scenes formula for designing and executing workcations. So far this system has worked well for us. Do you have your own tips and tricks? Share with me! Our systems will always be evolving and I'd love to learn from you. Take a listen and let me know your takeaways.  Resources mentioned: Centered in the City platform so that I have movement, meditations and easy nourishing recipes on hand to help me feel grounded while traveling. My rituals get to go with me wherever I go. Being a Kindred member makes traveling way more affordable and fun. I love being a part of this international community. Apply to become a member here with my code: wad.bri to get five free nights.

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.    ***** 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.      ****** 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 exercisesrelease energy and unhelpful thought patterns that hold us backvisualize the futuredesign a power intention for 2024mind-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 exercisesrelease energy and unhelpful thought patterns that hold us backvisualize the futuredesign a power intention for 2024mind-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 importantGoals vs. IntentionsHow 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 marathonMy training schedule and how I made it funTips for my future self if I do a walking marathon againInsights 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.   ***** 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.

In this podcast conversation, Dr. Portia Jackson Preston and I discuss how we, as humans, are naturally born to love and learning to love ourselves is an essential practice to our well-being journey. Portia highlights how exploring what brings us each joy and pleasure is a powerful way for us to navigate the world and encounter our authentic voice. Noticing what gives us pleasure also highlights where there is shame and how shame is designed to "keep us in line." Pleasure helps us discover what's nourishing. We can discern what's pleasurable by quieting the world  (in our own ways) and slow down to connect. When we can do that, it helps build trust and safety within ourself. Listen to the whole episode to learn more and soak in all of these deep insights.      Are you wanting support slowing down in life? Designing a mindfulness-based ritual by you and for you could be a supportive way in creating sacred space in your busy lifestyle. Check out Centered in the City to learn more and sign up for your 7-day free ritual building process plus you get access to a growing library of holistic mindfulness practices right at your fingertips.    ***** As Founder and CEO of Empowered to Exhale, Dr. Portia Jackson Preston helps individuals and organizations to promote wellbeing and sustainable performance, while centering compassion and humanity. As an Associate Professor of Public Health at California State University, Fullerton, her research focuses on multilevel approaches to self-care, and stress as a driver of health inequity.     Dr. Jackson Preston's approach to helping individuals on their wellness journey is informed by her own experiences of working in high demand roles in multiple sectors while navigating chronic health conditions.  She enjoys empowering audiences to create a customized, sustainable wellness practice,  and was a featured speaker at TEDxCrenshaw and TEDxUCIrvine. Dr. Jackson Preston received her Bachelor’s degree from Stanford University, her Master’s degree in Public Health from the University of Michigan, Ann Arbor, and her Doctorate of Public Health from the University of California, Los Angeles.