Centered with Abby

Abby Ilardi Lowry
  • 5.0 (4)
  • MENTAL HEALTH
  • UPDATED WEEKLY

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. www.centeredwithabby.com

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

    10/04/2025

    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 here). 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: SomaSong Wellness * Instagram: @centeredwithabby • @somasongwellness * Other Substack: singingsomatics.substack.com * Website: abbyilardi.com About Your Host Abby 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 www.centeredwithabby.com/subscribe

    18 min
  2. Autumn Equinox Mini-Retreat: Finding Balance

    09/19/2025

    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 insights A note on autonomy & safety Everything I offer is a suggestion, not a mandate. Please adapt or rest anytime—this is your practice. Journal prompt to take with you What 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. (Join Here). About Your Host Abby 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 www.centeredwithabby.com/subscribe

    23 min
  3. Balm for a Broken World

    09/13/2025

    Balm for a Broken World

    Episode summary A 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 inside Essay reading: reflections on dehumanization, self-compassion, and holding care with clear boundaries Guided practice: adaptable loving-kindness meditation Trauma-informed options: change the words, keep eyes open, skip any step, pause anytime A 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.com Abby's personal website: www.abbyilardi.com Share & 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 www.centeredwithabby.com/subscribe

    21 min
  4. Mini-Retreat: September Reflect & Reset

    09/04/2025

    Mini-Retreat: September Reflect & Reset

    Reflect & Reset — a mini retreat for your month Take 30 minutes to pause, breathe, and reconnect. In this guided mini retreat, you’ll look back on the last month with curiosity and set kind, clear intentions for the month ahead—through gentle breath, soft stretching, and a guided reflection you can use for journaling, personal check-in, or a conversation with someone you trust. Get the companion retreat prompts here: Paid subscribers on Substack → www.centeredwithabby.com About This Episode So often we move from one thing to the next—emails, errands, responsibilities—without pausing to enjoy our own lives. A reset isn’t about adding more. It’s about slowing down enough to notice what mattered, release what didn’t, and choose what comes next. That’s what this 30-minute guided retreat is for. I’ll lead you through: Gentle breath + movement to help your body settle Monthly reflection to review the last month with compassion Intention setting for the month ahead—simple, doable, aligned Prompts you can journal, speak out loud, or use in conversation You don’t need special equipment—just a quiet space, a notebook, and the willingness to give yourself half an hour of undivided attention. Imagine finishing this retreat feeling grounded, clear, and reconnected to what really matters. That clarity is always within reach—it just takes a pause to access it. If you’d like to enrich the experience, my paid Substack subscribers will also get: -A tea blend recipe curated especially for this “Reflect & Reset” retreat -All prompts written out to save you time and extra writing. About Your Host Abby 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. Get full access to Centered with Abby at www.centeredwithabby.com/subscribe Get full access to Centered with Abby at www.centeredwithabby.com/subscribe

    24 min
  5. Unfinished Hikes: Audio Essay

    08/28/2025

    Unfinished Hikes: Audio Essay

    Unfinished Hikes Host: Abby IlardiSeries: Centered with Abby Episode Summary This episode looks at a pattern many of us know: the rush of a new idea, the long middle, and the quiet temptation to start over. I use the metaphor of “unfinished hikes” to explore how dopamine favors beginnings, how all-or-nothing thinking narrows our options, and why naming small finishes changes the experience of doing the work. What We Cover: The gap between vision and logistics—and how it feeds burnout Dopamine’s role in anticipation vs. completion All-or-nothing thinking as a common cognitive trap “Unfinished hikes” as a metaphor for this pattern Simple practices for making progress feel like it counts Join our Community and Support the Work: Join us on www.centeredwithabby.com. Paid subscribers receive a short bonus exercise to help you bring the ideas from this podcast into practice. Thanks for joining, and please consider sharing with a friend if you found this helpful. Get full access to Centered with Abby at www.centeredwithabby.com/subscribe

    19 min
  6. Mini-Retreat: Living Deeply in the Everyday

    08/21/2025

    Mini-Retreat: Living Deeply in the Everyday

    Take 30 minutes to pause, breathe, and reconnect. In this guided mini retreat, you’ll explore what living deeply means for you — and how to bring more of it into your daily life. Get the companion retreat booklet here: Paid subscribers on Substack → www.centeredwithabby.com One-time purchase → [here] About This Episode So often we rush through our days — answering emails, crossing tasks off lists, moving from one thing to the next — without pausing to notice the texture of our own lives. Living deeply isn’t about adding more. It’s about slowing down enough to truly feel what’s here. That’s what this 30-minute guided retreat is for. I’ll lead you through: -Gentle movement and breath to help your body settle -A guided journaling practice to reflect on what living deeply means to you -Space to imagine how you might weave more depth and presence into your daily rhythm You don’t need special equipment — just a quiet space, a notebook, and the willingness to give yourself half an hour of undivided attention. Imagine finishing this retreat feeling more grounded, present, and connected to what really matters. That clarity is always within reach — it just takes a pause to access it. Companion Retreat Guide: If you’d like to enrich the experience, I’ve created a beautiful PDF booklet to accompany this retreat. Inside you’ll find: -A tea meditation ritual to begin your retreat with presence -Herbal tea blend recipes curated for this retreat -All the journaling prompts written out with lined pages -Extra tips for making the most of your retreat Access the guide: Paid subscribers → www.centeredwithabby.com One-time purchase → [Mini-Retreat: Living Deeply in the Everyday - Payhip] Explore more retreats, resources, and reflections at:www.centeredwithabby.com About your Host: Abby 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. Get full access to Centered with Abby at www.centeredwithabby.com/subscribe

    26 min
  7. Living Deeply in a Shallow Age

    08/11/2025

    Living Deeply in a Shallow Age

    Episode 1: Living Deeply in a Shallow AgeCentered with Abby Podcast In this debut episode of Centered with Abby season 2, we dive deep into the challenge of living meaningfully in a world that often encourages surface-level connections and distractions. "Living Deeply in a Shallow Age" is a personal manifesto outlining why Abby created this project and why it is so needed in today's landscape. If you're feeling disconnected or overwhelmed by the fast-paced, image-driven world, this episode offers an invitation to slow down, reflect, and align with your deeper purpose. If you'd like to take this topic from insight to action, Abby has created a special set of journaling prompts and discussion questions to help you process and apply the ideas explored in this episode. Access the full list on Centered with Abby's Substack. Resources mentioned in this episode: Living Deeply in a Shallow Age - by Abby Ilardi Lowry www.centeredwithabby.com Connect with Abby: Website: abbyilardi.com Thank you for listening, and remember to subscribe so you don't miss future episodes! Get full access to Centered with Abby at www.centeredwithabby.com/subscribe

    13 min
  8. Centered with Abby Podcast Trailer

    SEASON 2 TRAILER

    Centered with Abby Podcast Trailer

    Episode type: Trailer / 5-min overviewRelease date: 8/6/2025Host: Abby Ilardi Lowry – LPC, somatic therapist, singer-songwriter, founder of SomaSong® What to Expect in This Trailer: A quick re-introduction to Centered with Abby, an updated vision for the podcast's future, and simple next steps so you don’t miss new episodes, resources, and live events. Why Listen & Subscribe: Actionable tools – short, guided practices for grounding, nervous-system balance, and creative flow Evidence-informed insights – where psychology meets somatics, music, philosophy, yoga, and expressive arts Community – connect with like-minded seekers on Abby’s Substack Inspiration – stories from artists, healers, and thought-leaders on living deeply and authentically Call to Action Follow / Subscribe on your favorite podcast app so episodes land in your feed Leave a rating & review on Apple Podcasts or Spotify —this helps others discover the show. Join the newsletter for free mini-retreats, event invites, and resources: centeredwithabby.com Resources & Links: Substack community: centeredwithabby.com SomaSong® trainings & workshops: abbyilardi.com Music credit: "Eternity" by Leva Disclaimer This podcast provides educational content only and is not a substitute for personalized mental-health or medical advice. Always consult a qualified professional for your specific needs. Enjoy the trailer, hit subscribe, and let’s get centered – together. Get full access to Centered with Abby at www.centeredwithabby.com/subscribe

    5 min
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Trailer

Ratings & Reviews

5
out of 5
4 Ratings

About

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. www.centeredwithabby.com

Information

  • Creator
    Abby Ilardi Lowry
  • Years Active
    2021 - 2025
  • Episodes
    13
  • Rating
    Clean
  • Copyright
    © Abby Ilardi
  • Show Website
    Centered with Abby