Radio Headspace

The Courage To Create Without Approval

05 Jun 2026

Contributed by Lukas

Whether it’s cooking, music, art, or simply how we move through the world, Andy reflects on how difficult it can be to create without attaching our ...

You Can Still Change

03 Jun 2026

Contributed by Lukas

Andy reflects on the common belief that people become more fixed over time, and why mindfulness suggests the opposite. From thoughts to emotions to th...

Simplify the Outside, Quiet the Mind

01 Jun 2026

Contributed by Lukas

Andy explores how reducing small daily decisions and embracing routine can help create a sense of steadiness, leaving more room for presence, creativi...

Grief Needs Witnesses

29 May 2026

Contributed by Lukas

After a quiet trip to a local fruit stand unexpectedly reminds her of her late grandmother, Rosie notices how grief can surface through scent, taste, ...

Separating the Facts From the Story

27 May 2026

Contributed by Lukas

While waiting to hear back from a friend, Rosie notices how fast her mind starts spiraling. Did I do something? Are we weird now? But as she sits with...

Feeling Rigid or Defensive? Try This

25 May 2026

Contributed by Lukas

When you notice yourself gripping tightly to being right, holding tension in your body, or moving through conversations with defensiveness, pause for ...

When the Argument Stops Mattering

22 May 2026

Contributed by Lukas

Sometimes we convince ourselves a relationship is over when really we’ve just stopped reaching toward it. Then something fragile happens, and sudden...

Maybe Success Only Looks Effortless From Far Away

20 May 2026

Contributed by Lukas

It’s easy to assume other people arrived somewhere effortlessly when all we’re shown is the final result. The hidden work often disappears from vi...

Why We Say “I’m Fine” When We’re Not

18 May 2026

Contributed by Lukas

Rosie reflects on the gap between what we truly feel and what we present to others. She explores how emotional incongruence can quietly wear on us, an...

Why Trauma Can Shape the Way We Move Through Life, with Linda Thai

17 May 2026

Contributed by Lukas

Dora sits down with somatic therapist and trauma expert Linda Thai to explore how trauma can shape the nervous system, our relationships, and our sens...

Silence Can Carry Stress Too

15 May 2026

Contributed by Lukas

A frustrating relationship dynamic leads Rosie to a deeper realization: beneath the irritation and exhaustion was the pain of feeling unseen. Once she...

Try Saying: This Is Uncomfortable, and I Can Handle It

13 May 2026

Contributed by Lukas

Rosie explores the tension between emotional sensitivity and resilience. In trying not to dismiss pain, we can sometimes begin treating every discomfo...

Check In When You’re Alone

11 May 2026

Contributed by Lukas

Rosie offers a simple way to understand alone time more clearly. If it feels heavy, maybe connection is needed. If it feels spacious, maybe it’s wor...

When Slow Starts to Feel Like Failure

08 May 2026

Contributed by Lukas

There’s a particular kind of discomfort that comes from moving slowly while life keeps asking more of you. In this episode, Rosie explores how we st...

When Keeping the Peace Backfires

06 May 2026

Contributed by Lukas

Choosing silence can feel like the mature thing to do. But over time, what goes unspoken doesn’t disappear, it changes how we show up. In this episo...

When Frustration Makes Us Forget the Person

04 May 2026

Contributed by Lukas

A small moment of friction can quickly turn into something bigger. What begins as frustration can quietly shift into a story about who someone is and ...

How to Practice Mindfulness Safely, with David Trevelean

03 May 2026

Contributed by Lukas

What do you do when meditation starts to feel like too much? Dora sits down with David Trevelean to discuss practical ways to recognize your limits, a...

If You Have the Space to Heal, Start Here

01 May 2026

Contributed by Lukas

As Dora reflects on her own experience with therapy and mindfulness, she finds herself thinking about her parents, the lives they lived, and what they...

Seeing Your Parents as People

29 Apr 2026

Contributed by Lukas

Dora reflects on a moment that changed how she sees her mom. Not by ignoring the past, but by expanding the story. As she begins to hold both her expe...

Maybe I’m Not Behind

27 Apr 2026

Contributed by Lukas

When Dora notices herself comparing timelines, that familiar feeling of being late, or not where she should be creeps in.. But as she comes back to th...

When Everything Feels Hopeless, Try This

24 Apr 2026

Contributed by Lukas

After a conversation that spirals into everything that’s wrong in the world, Dora notices that familiar drop in energy. Instead of staying there, sh...

If You’re Feeling Overwhelmed, Start Here

22 Apr 2026

Contributed by Lukas

Dora finds herself standing in the kitchen, phone in hand, unsure where to begin. Messages, responsibilities, small tasks have started to pile up, and...

They’re Not Showing Up the Way I Want

20 Apr 2026

Contributed by Lukas

A group project in nursing school leaves Dora feeling stuck, waiting on others, and quietly pulling away. She feels herself pulling back, convinced sh...

Maybe I’m Not Doing It Wrong

17 Apr 2026

Contributed by Lukas

Dora remembers her first attempt at meditation and how quickly doubt crept in and told her she wasn’t cut out for it. But years later, she starts to...

Why Does This Feel So Hard to Celebrate?

15 Apr 2026

Contributed by Lukas

A night out with friends turns into a quiet moment of reflection. Dora begins to notice how quickly comparison can take hold, even in moments of conne...

When Something You Love Starts to Feel Like a Chore

13 Apr 2026

Contributed by Lukas

A question about inspiration turns into a deeper look at how we spend our time. Dora begins to notice how often we move through life out of habit or e...

For Men, Hair Thinning Is More Than Genetics, with Dr. Rawn Bosley

10 Apr 2026

Contributed by Lukas

Hair thinning is often blamed solely on genetics, but stress, nutrition, and daily habits play a major role. Today we explore what’s really influenc...

How to Use Your Breath When Anxiety Hits

09 Apr 2026

Contributed by Lukas

In moments of anxiety, it can feel like everything is moving too fast. Eve shares a straightforward breathing technique to help slow your breath, sett...

Women’s Bodies and Hair Through Life Stages, with Dr. Isabelle Raymond

08 Apr 2026

Contributed by Lukas

Dr. Isabelle Raymond breaks down what’s happening in the body during major hormonal transitions like postpartum, perimenopause, and menopause. From ...

Rethinking What Stress Is Doing

07 Apr 2026

Contributed by Lukas

Dora takes a closer look at stress and what it’s actually doing beneath the surface. Instead of something to get rid of, she starts to see it as a s...

Habits for Whole-Body Wellness and Hair, with Dr. Heather Woolery-Lloyd

06 Apr 2026

Contributed by Lukas

The way you sleep, handle stress, and move through your day shapes more than your energy. It impacts your entire system. Dr. Heather Woolery-Lloyd, a ...

Am I Choosing What’s Easy, or What Matters?

03 Apr 2026

Contributed by Lukas

Dora remembers a night from her time working as a nurse. She's tired, overstretched, and faced with a small but meaningful choice with a patient: keep...

The Things We Say Without Thinking

01 Apr 2026

Contributed by Lukas

A silent retreat gives Dora something unexpected. Not silence, but a clearer view of the constant inner commentary running in her mind. Back in the wo...

Am I Showing Up, or Just Trying to Get Something?

30 Mar 2026

Contributed by Lukas

Dora starts to notice a small but important distinction in her practice: the difference between being present and quietly trying to get somewhere. It’...

Maybe That’s Not What They Meant

27 Mar 2026

Contributed by Lukas

Dora’s clearing out her phone when a quote stops her mid-scroll. It gets her thinking about how often we’re convinced we know what someone meant o...

Letting the Ending Be the Ending

25 Mar 2026

Contributed by Lukas

When Dora gets a text from a friend going through a breakup, she finds herself sitting with a familiar question. Why do endings feel so personal? She ...

New Beginnings Feel Hard

23 Mar 2026

Contributed by Lukas

When Dora moves to a new city, she arrives with nothing but suitcases, and a growing sense of overwhelm. She begins to notice not just the stress of s...

Letting Go of Who We Used to Be

20 Mar 2026

Contributed by Lukas

When we let go of familiar routines and roles, it can feel like losing a part of ourselves. Dora shares her experience of stepping away from alcohol a...

What Makes a Place Feel Like Home?

18 Mar 2026

Contributed by Lukas

Dora shares personal reflections from travels that challenged her idea of where she belongs. Through moments of connection and loneliness, she discove...

Grieving While Love Is Still Here

16 Mar 2026

Contributed by Lukas

Dora reflects on the quiet grief that can arise as loved ones grow older. A thoughtful exploration of anticipatory grief, impermanence, and how mindfu...

Sleep Data, Decoded with Dr. Aric Prather

13 Mar 2026

Contributed by Lukas

Dr. Aric Prather breaks down the growing popularity of sleep tracking devices and what their insights can and can’t tell us about our nightly rest. ...

The Truth About Sleep Aids with Dr. Aric Prather

11 Mar 2026

Contributed by Lukas

Sleep psychologist Dr. Aric Prather explores the role sleep aids can play in our nightly routine. From supplements to medications, he breaks down when...

Better Sleep Starts with Understanding with Dr. Aric Prather

09 Mar 2026

Contributed by Lukas

Dr. Aric Prather takes a closer look at the science of sleep, challenging common myths and offering simple, effective tips to help you build healthier...

Is This a Midlife Crisis?

06 Mar 2026

Contributed by Lukas

Rosie explores the myth of the midlife crisis, the disappearing happiness “U-curve,” and the quiet tension between who we’ve been and who we’r...

From Flop To Feedback

04 Mar 2026

Contributed by Lukas

Rosie reflects on a launch that didn’t go as planned and the deeper lessons it revealed about approval, service, and self-worth. A compassionate loo...

Spilling The Tea

02 Mar 2026

Contributed by Lukas

Rosie shares a personal story about setting a boundary with someone she deeply cares about, and why speaking your truth, even when it risks discomfort...

The Neuroscience of a Focus Playlist

27 Feb 2026

Contributed by Lukas

Music does more than entertain. It can shape your cognitive state. Dr. Sahar Yousef shares how to use music intentionally to reduce distraction and en...

Who’s in Charge — You or Your Phone?

25 Feb 2026

Contributed by Lukas

Cognitive neuroscientist Dr. Sahar Yousef breaks down why smartphones are so hard to ignore — and how small, intentional shifts can help you keep yo...

Becoming Superhuman

23 Feb 2026

Contributed by Lukas

Cognitive neuroscientist Dr. Sahar Yousef guest-hosts Radio Headspace this week. In today’s episode, she explains what she really means by “becomi...

Presence Over Perfection

20 Feb 2026

Contributed by Lukas

When we focus only on content, we forget how we show up. Matt Abrahams explains how mindful breathing, posture, eye contact, and feedback can transfor...

How to Make Them Lean In

19 Feb 2026

Contributed by Lukas

Why do people tune out, and how do we bring them back? Matt Abrahams explores how questions, energy shifts, inclusive language, and presence can activ...

What, So What, Now What

18 Feb 2026

Contributed by Lukas

What are you saying? Why does it matter? What comes next? In this episode, Matt Abrahams explains how answering these three questions sharpens your me...

Listen Like It Matters (Because It Does)

17 Feb 2026

Contributed by Lukas

Want to strengthen your relationships? Start by listening more deeply. Matt Abrahams explains how slowing down, creating mental space, and paraphrasin...

Anxiety Happens. Here’s What Helps

16 Feb 2026

Contributed by Lukas

When we worry about how we’ll be received, our anxiety spikes. Matt Abrahams explains why staying present is the antidote to communication fear, and...

Burnt, Not Broken

13 Feb 2026

Contributed by Lukas

A lighthearted story about air-frying gone wrong opens up a conversation about self-blame, negativity bias, and how to meet failure with humor and cur...

When the Mind Writes Horror Stories

11 Feb 2026

Contributed by Lukas

A harmless video turns into a full-blown mental horror film. Rosie talks about rumination, why our brains jump to catastrophe, and how small grounding...

The Ghosts Inside Us

09 Feb 2026

Contributed by Lukas

Not all ghosts live in old houses. Some live in our bodies and our stories. Rosie reflects on how recurring fears and memories can become teachers whe...

The Teachers We Didn’t Ask For

06 Feb 2026

Contributed by Lukas

Rosie reflects on how the people who hurt or challenge us often shape us in unexpected ways. She shares how reframing “enemies” as unlikely teache...

You Don’t Have to Make Them the Enemy

04 Feb 2026

Contributed by Lukas

Rosie unpacks a moment where setting a boundary felt necessary but still complicated. She talks about polarization, cancel culture, and how we can ste...

The Words We Say to Ourselves

02 Feb 2026

Contributed by Lukas

Rosie reflects on how easily we slip into negative self-talk, and how self-compassion helps us respond to mistakes with understanding instead of shame...

When the Mirror Feels Like an Enemy

30 Jan 2026

Contributed by Lukas

Rosie shares a deeply personal moment of stepping into perimenopause and not recognizing herself — physically or emotionally. She explores how hormo...

When Everything Feels Personal

28 Jan 2026

Contributed by Lukas

A delayed text, a canceled plan, a passing interaction — suddenly it all feels like a judgment. Rosie shares how the spotlight effect can turn every...

Meeting The Outer Enemy

26 Jan 2026

Contributed by Lukas

When we’re excluded, judged, or mistreated, it can feel deeply personal — especially when those experiences happen early in life. In this episode,...

The Me-Versus-Them Trap

23 Jan 2026

Contributed by Lukas

Comparison can quietly turn into self-obsession, leaving us stuck inside our own stories. Rosie explores this “secret enemy,” why it shrinks our w...

The Fourth Draft

21 Jan 2026

Contributed by Lukas

What happens when you almost don’t try again? Rosie reflects on rewriting a book proposal four times and what that process taught her about fear, pe...

When Anger Sneaks Up on You

19 Jan 2026

Contributed by Lukas

A wrong coffee order turns into an unexpected lesson when Rosie catches herself snapping in public. In this episode, she talks about how anger shows u...

Stepping Back From The Noise

16 Jan 2026

Contributed by Lukas

After quietly stepping away from social media, Rosie noticed her nervous system finally exhale. In this episode, she reflects on how constant exposure...

Redefining "Winning"

14 Jan 2026

Contributed by Lukas

Rosie reflects on what it really means to “make it” — from surviving chaos to reaching milestones that once felt impossible — only to realize ...

There’s No Such Thing as Solo Failure

12 Jan 2026

Contributed by Lukas

Rosie remembers growing up surrounded by stories of failure that didn’t just belong to one person, but rippled through entire families and communiti...

When You’re Misunderstood for Needing Space

09 Jan 2026

Contributed by Lukas

When someone calls Rosie “antisocial,” it opens up a conversation about introverted extroverts, energy boundaries, and the quiet sting of being mi...

There’s No Such Thing as Solo Failure

07 Jan 2026

Contributed by Lukas

Rosie remembers growing up surrounded by stories of failure that didn’t just belong to one person, but rippled through entire families and communiti...

Redefining "Winning"

05 Jan 2026

Contributed by Lukas

Rosie reflects on what it really means to “make it” — from surviving chaos to reaching milestones that once felt impossible — only to realize ...

The Skill of Learning Skills, with Tommo Carroll

04 Jan 2026

Contributed by Lukas

What if learning itself is a skill we can practice? Rosie talks with creator Tommo Carroll about his quest to learn 100 skills — and what it’s tau...

Working With Change, Not Against It

02 Jan 2026

Contributed by Lukas

We often think of change as something to chase or control. Kessonga offers a mindful perspective on how to approach goals with openness, acceptance, a...

Two Small Habits That Strengthen Relationships

01 Jan 2026

Contributed by Lukas

From parenting to partnerships, how we speak and listen matters. In this episode, Kessonga explains why validating emotions and offering thoughtful co...

Your Creative Side Is Still There

31 Dec 2025

Contributed by Lukas

Life’s responsibilities can slowly pull us away from the things that light us up. In this episode, Kessonga explores how mindfulness helps quiet ext...

Mindfulness, But Make It Funny

30 Dec 2025

Contributed by Lukas

Laughter isn’t a distraction from mindfulness — it’s part of it. In this episode, Kessonga explains how humor, smiling, and intentional joy can ...

For the Ones Who Support Everyone Else

29 Dec 2025

Contributed by Lukas

If you’re the person people turn to for help, this episode is for you. Kessonga explores how mindfulness can help caregivers and support-givers noti...

Music For The Long Haul

28 Dec 2025

Contributed by Lukas

In today’s episode, Kessonga shares a song that captures the spirit of change — and how its message reminds us that progress doesn’t happen over...

What Music Reveals

27 Dec 2025

Contributed by Lukas

Our favorite music can act like a mirror for our inner world. Kessonga explains how tuning into those emotional reactions helps us recognize feelings ...

The Practice of Simplicity

26 Dec 2025

Contributed by Lukas

More isn’t always better. Andy invites us to explore the calm and joy that come from simplifying our lives clearing space so we can focus on what tr...

When You Feel Stuck

25 Dec 2025

Contributed by Lukas

Feeling stalled can be frustrating, but it doesn’t mean you’re failing. In this Radio Headspace, Andy discusses how giving the mind room to wander...

Paying Attention to What’s Small

24 Dec 2025

Contributed by Lukas

When anxiety creeps in, our attention often jumps far ahead. In today's episode, Andy shares how focusing on small, present-moment details can ground ...

Why Starting Is the Hardest Part

23 Dec 2025

Contributed by Lukas

Procrastination isn’t laziness. It’s often a signal from the mind. Andy explores gentle, practical ways to approach tasks with less pressure, help...

Where Your Energy Goes

22 Dec 2025

Contributed by Lukas

Life is already demanding. So where we place our energy matters. In this episode, Andy reflects on how intentionally directing our energy can reduce u...

Rewriting Your Brain’s Stress Instructions, with Dr. Tracey Marks

21 Dec 2025

Contributed by Lukas

Rosie sits down with psychiatrist Dr. Tracey Marks to unpack how our “factory settings” for stress get shaped by childhood, technology, and modern...

The "What If" Spiral

20 Dec 2025

Contributed by Lukas

When we don’t know where a relationship is headed, our minds often race ahead. Kessonga explores how mindfulness can help us step out of the “what...

Afraid of Your Own Potential

19 Dec 2025

Contributed by Lukas

Rosie unpacks how self-sabotage, imposter feelings, and old conditioning can make “good things” feel unsafe. Drawing on the history of imposter ph...

It’s Okay If You’re Not Okay

18 Dec 2025

Contributed by Lukas

Rosie breaks down toxic positivity and examines how it can shut down real feelings when we’re grieving or struggling. She explores the difference be...

When Your Brain Won’t Stop Replaying the Same Thoughts

18 Dec 2025

Contributed by Lukas

From rewriting a text 13 times to second-guessing every decision, Rosie explores what overthinking really is — rumination dressed up as “being res...

When Your Brain Won’t Stop Replaying the Same Thoughts

16 Dec 2025

Contributed by Lukas

From rewriting a text 13 times to second-guessing every decision, Rosie explores what overthinking really is. She offers mindful practices to name the...

Something Will Grow Again

15 Dec 2025

Contributed by Lukas

Rosie shares the story of her abuelita’s destroyed sidewalk garden and the quiet wisdom that “the seeds remain, they will grow again.” By explor...

Loosening Worry's Grip

14 Dec 2025

Contributed by Lukas

It’s natural to care deeply about the people we love — but worry doesn’t have to take over our minds. Today, Kessonga shares how mindfulness hel...

When Life Feels Flat

13 Dec 2025

Contributed by Lukas

Apathy and boredom are more common than ever. Today, Kessonga explores why these feelings arise and how small shifts in awareness can bring perspectiv...

This is How I Mastered Communication

12 Dec 2025

Contributed by Lukas

Andy unpacks how to navigate difficult conversations by exploring the views of others and approaching discussions with openness and curiosity. Learn m...

Revolutionize Your Routine with Radical Rest

11 Dec 2025

Contributed by Lukas

Dora shows how prioritizing rest in your daily routine can increase productivity, resilience, and overall well-being. Learn more about your ad choices...

Paralyzing Stress

10 Dec 2025

Contributed by Lukas

Andy explores the difference between rushing through our days versus keeping a steady pace, with guidance on not letting stress paralyze us from winni...

Optimize Your Sleep

09 Dec 2025

Contributed by Lukas

Cognitive neuroscientist Lucas Miller guest-hosts with proven tips for better quality sleep—how to fall asleep faster and wake more refreshed. Learn...

Boundaries That Build Self Respect

08 Dec 2025

Contributed by Lukas

Setting boundaries isn’t selfish — it’s an act of self-respect and self-care. Rosie shares how boundaries empower us to protect our energy, prio...

Autism, Unmasking, and Living Authentically, with Taylor Heaton

07 Dec 2025

Contributed by Lukas

Rosie speaks with Taylor Heaton, autism educator and founder of Mom on the Spectrum, about what it really means to live authentically as a neurodiverg...