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Centered With Abby

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by Abby Ilardi Lowry

5.0(4 reviews)

13 episodes

Updated Daily

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Podcast Overview

Centered with Abby is the mindfulness‑meets‑somatics podcast for anyone tired of living on autopilot. Every other week you’ll get a calming mini‑retreat—guided breath, gentle yoga, journaling, and more—to pause, reset, and reduce stress. On alternate weeks Abby reads her “Deep Talk” essays, offering a blend of psychology, philosophy, and practical tools for crafting a vivid life of meaning and purpose. Hosted by licensed psychotherapist, yoga‑somatics instructor, and embodied arts facilitator Abby Ilardi Lowry, this show helps you stay centered, creative, and fully alive amid modern chaos. <a href="https://www.centeredwithabby.com?utm_medium=podcast">www.centeredwithabby.com</a>

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Publishing Since

1/5/2023

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Recent Episodes

October 4, 2025

Mini-Retreat: What if You're Already Enough?

What if you’re already enough—exactly as you are?Today’s mini-retreat is a companion to last week’s essay (which you can find <a target="_blank" href="https://mindbodymaven.substack.com/p/what-if-youre-already-enough">here</a>).Set up a cozy corner with a blanket and warm drink of choice and join me for a brief practice that blends mindful movement, breath, and reflection. We’ll begin by dropping into the present, exploring a brief movement practice that you can tailor to your energy today. From there, I’ll read a short essay and invite you to notice what arises—thoughts, sensations, memories—without judgment.We’ll close with a simple mantra meditation you can carry into your day:I am doing enough. I have enough. I am enough.If you want to go deeper, last week’s post includes the full essay written out plus some journaling prompts to help you explore how “enoughness” might feel in your body and your life. Try keeping the mantra on a sticky note where you’ll see it often, and notice what shifts when you move through your day from this place.If this resonated: share it with a friend, leave a comment with what came up for you, and subscribe for future mini-retreats.References & links* YouTube: <a target="_blank" href="https://www.youtube.com/@somasongwellness">SomaSong Wellness</a>* Instagram: <a target="_blank" href="https://www.instagram.com/awakenwithabby">@</a>centeredwithabby • <a target="_blank" href="https://www.instagram.com/somasongwellness">@somasongwellness</a>* Other Substack: <a target="_blank" href="https://singingsomatics.substack.com">singingsomatics.substack.com</a>* Website: <a target="_blank" href="https://abby-ilardi.kit.com/somasong?_gl=1*11ss08r*_gcl_au*Njc2NDIwMjE2LjE3NTU4MDU4NjcuMTI3MzcyODYwMi4xNzU4MzEwMjkxLjE3NTgzMTAzNDI.">abbyilardi.com</a>About Your HostAbby is a psychotherapist, yoga teacher, and creator of Centered with Abby and SomaSong. Her work blends psychology, somatic therapy, yoga, and expressive arts to help people care for their inner world and rediscover a life of presence and wonder.This is for educational purposes only and is not intended to be construed as psychotherapy or medical advice. If you are struggling and need someone to talk to, call or text your local help line (988 in the U.S.) for immediate support. Get full access to Centered with Abby at <a href="https://www.centeredwithabby.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4">www.centeredwithabby.com/subscribe</a>

September 19, 2025

Autumn Equinox Mini-Retreat: Finding Balance

Hello and welcome to this week’s Centered with Abby mini-retreat.These retreats are designed to help you create a ritual of self-care—a routine that invites you to pause from daily life, check in, reset, nourish your nervous system, and move forward with more intention. Practice anytime from the comfort of your home, and come as you are—whatever you’re bringing in today is welcome here.Before getting started, I encourage you to take some time to get cozy and set your space. You’ll get the most out of this if you carve out some intentional time. Limit distractions, silence notifications, and consider a small ritual to mark the beginning—brew a cup of tea, light a candle or twinkle lights, diffuse some essential oils or incense, or do any other quick practice that signals to yourself that this time is special. Our brains love ritual, so repeating these little opening rituals helps your system drop in more quickly in the future.Theme: This retreat is inspired by the autumn equinox in the Northern Hemisphere. As we move into a time of equal daylight and darkness, we are reminded to find balance. Today we’ll explore the lessons of the equinox and examine what balance means in our bodies, breath, and lives.What you’ll experience* A gentle centering to arrive in your body and your space* Breath awareness and even-count breathing (inhale/exhale balanced)* Optional box breathing* Somatic, balancing movement practice* A reflective journaling prompt to integrate your insightsA note on autonomy & safetyEverything I offer is a suggestion, not a mandate. Please adapt or rest anytime—this is your practice.Journal prompt to take with youWhat aspects of your life feel out of balance right now? Consider work/school, rest, friendships, family, romance, your relationship with yourself, self-care, health, mental health, spirituality, creativity, and play.What would balance look and feel like? Name 1–3 small actions that would move you toward it this week.If this resonated* Subscribe to get future mini-retreats and somatic practices in your inbox.* Listen & share this episode with someone who could use a reset.* Follow on IG: @centeredwithabby* Website: abbyilardi.com* SomaSong Method & courses: learn how to use singing/toning/humming and somatics to build nervous system resilience. Find us at @somasongwellness on Youtube and Instagram and singingsomatics.substack.com. You can also join our email list to be the first to know when our upcoming course drops. (<a target="_blank" href="https://abby-ilardi.kit.com/somasong?_gl=1*11ss08r*_gcl_au*Njc2NDIwMjE2LjE3NTU4MDU4NjcuMTI3MzcyODYwMi4xNzU4MzEwMjkxLjE3NTgzMTAzNDI.">Join Here</a>).About Your HostAbby is a licensed professional counselor, somatic therapist, yoga teacher, and creator of Centered with Abby and SomaSong. Her work blends psychology, somatic therapy, yoga, and expressive arts to help people care for their inner world and rediscover a life of presence and wonder.This is for educational purposes only and is not intended to be construed as psychotherapy or medical advice. If you are struggling and need someone to talk to, call or text your local help line (988 in the U.S.) for immediate support. Get full access to Centered with Abby at <a href="https://www.centeredwithabby.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4">www.centeredwithabby.com/subscribe</a>

September 13, 2025

Balm for a Broken World

Episode summaryA two-part episode: first, a read-aloud of my essay “Balm for a Broken World”—naming that compassion is not endorsement and setting this space as one of solace and care. Then, a brief, trauma-informed loving-kindness (mettā) practice to steady the nervous system and widen care alongside accountability.What’s insideEssay reading: reflections on dehumanization, self-compassion, and holding care with clear boundariesGuided practice: adaptable loving-kindness meditationTrauma-informed options: change the words, keep eyes open, skip any step, pause anytimeA note on lineage:Loving-kindness (mettā; Sanskrit: maitrī) is a classic heart practice from the Buddhist tradition (see the Karaṇīya Mettā Sutta) and is widely used in secular mindfulness today. This version is shortened and adapted for accessibility.This is for educational purposes only and is not intended to be construed as psychotherapy or medical advice. If you are struggling and need someone to talk to, call or text your local help line (988 in the U.S.) for immediate support.Links & resources:Substack Community: www.centeredwithabby.comAbby's personal website: www.abbyilardi.comShare & support:If this helped, forward it to someone who needs a soft landing today. And make sure you're subscribed so you don't miss any upcoming essays, podcasts, practices, or tools.CreditsGuidance & reading: Abby Ilardi (Centered with Abby / SomaSong)Music: [Meditation Relaxing Music] by [DanaMusic] — [Pixabay] Get full access to Centered with Abby at <a href="https://www.centeredwithabby.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4">www.centeredwithabby.com/subscribe</a>

13 total episodes available

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What is Centered With Abby?: Centered with Abby is the mindfulness‑meets‑somatics podcast for anyone tired of living on autopilot. Every other week you’ll get a calming mini‑retreat—guided breath, gentle yoga, journaling, and more—to pause, reset, and reduce stress. On alternate weeks Abby reads her “Deep Talk” essays, offering a blend of psychology, philosophy, and practical tools for crafting a vivid life of meaning and purpose.

Hosted by licensed psychotherapist, yoga‑somatics instructor, and embodied arts facilitator Abby Ilardi Lowry, this show helps you stay centered, creative, and fully alive amid modern chaos.

 <a href="https://www.centeredwithabby.com?utm_medium=podcast">www.centeredwithabby.com</a>
How often does this podcast release new episodes?: This podcast updates daily.
Where can I listen to this podcast?: This podcast is available on 4 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
Does this podcast accept guests?: No, this podcast does not typically feature guests.

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