Radio Headspace

Mindful Music: Wiser Decisions

22 Jun 2023

Contributed by Lukas

This week, Kessonga returns with his Mindful Music segment. Today's lyrics are all about how to respond intentionally, instead of reacting on impulse....

Mindful Music: Addressing Anxiety

21 Jun 2023

Contributed by Lukas

This week, Kessonga returns with his Mindful Music segment. Today, he shares some song lyrics about the challenges of depression and anxiety, and why ...

Mindful Music: Hold on to Hope

20 Jun 2023

Contributed by Lukas

This week, Kessonga returns with his Mindful Music segment. Today, he breaks down some lyrics about hope, and why having hope can soothe us in the fac...

Mindful Music: A Song for Acceptance

19 Jun 2023

Contributed by Lukas

This week, Kessonga returns with his Mindful Music segment. Today, he shares a song about acceptance, and how we can learn to stop resisting when thin...

Stay Open to Possibilities

16 Jun 2023

Contributed by Lukas

Sam discusses the role self help books have played in her life and reveals the one that made the biggest difference. Sam has taught mindfulness and so...

Raise the Stakes

15 Jun 2023

Contributed by Lukas

Today, Sam shares how "raising the stakes" can help us tap into energy, engagement and passion when we’re feeling uninspired.  Learn more about the...

Sympathetic Ease

14 Jun 2023

Contributed by Lukas

Today, Sam explains how we can create ease for ourselves by wishing easeful moments for others, and feel relieved when we see those we care about rela...

Authentic Confidence

13 Jun 2023

Contributed by Lukas

Today, Sam talks about why self-trust is such a huge part of confidence, and how we can find confidence more authentically. Sam has taught mindfulness...

Reframe Self-Control

12 Jun 2023

Contributed by Lukas

Self-control can often be associated with judgmental thoughts. Today, Sam offers a different look at self-control, and how we can use it to feel bette...

Tap into Your 'Wise Mind,' with Dr. Jenna Glover

09 Jun 2023

Contributed by Lukas

Dr. Jenna Glover is our guest-host for Pride Week! Today, she breaks down the different "mind states," and how she was able to tap into her own "wise ...

Speak Your Truth, with Dr. Jenna Glover

08 Jun 2023

Contributed by Lukas

Dr. Jenna Glover is our guest-host for Pride Week! Today is all about speaking your truth. Dr. Glover shares some simple ways to take the reins when i...

Honoring Your Emotions, with Dr. Jenna Glover

07 Jun 2023

Contributed by Lukas

Dr. Jenna Glover is our guest-host for Pride Week! Today, she's talking all about emotion regulation, why it's important to work with our feelings, an...

The Path to 'Radical Acceptance,' with Dr. Jenna Glover

06 Jun 2023

Contributed by Lukas

Dr. Jenna Glover is our guest-host for Pride Week! Today, she explains how something called "radical acceptance" can help us deal with life's hurts, a...

Create 'Flexible' Thinking, with Dr. Jenna Glover

05 Jun 2023

Contributed by Lukas

Dr. Jenna Glover is our guest-host for Pride Week! Today, she breaks down the concept of dialectical thinking, how she used it to cope after coming ou...

REWIND: Smile. Laugh. Play.

02 Jun 2023

Contributed by Lukas

All week, we're replaying some of our favorite episodes with Andy about self-care! Today, Andy talks about the importance of finding fun moments in li...

REWIND: Find Your Quiet Place

01 Jun 2023

Contributed by Lukas

All week, we're replaying some of our favorite episodes with Andy about self-care! Today, he reminds us about the importance of quieting the mind, and...

REWIND: It’s Nice to Have Good Friends

31 May 2023

Contributed by Lukas

All week, we're replaying some of our favorite episodes with Andy about self-care! Today, Andy shares how the right friend can provide a subjective pe...

REWIND: The Beauty of Silence

30 May 2023

Contributed by Lukas

All week, we're replaying some of our favorite episodes with Andy about self-care! Today, he talks about how to become selective with your words.Try t...

REWIND: When Was the Last Time You Did Nothing?

29 May 2023

Contributed by Lukas

All week, we're replaying some of our favorite episodes with Andy about self-care! Today, he explains how stillness allows the mind to rest. Try the H...

Stop Feeling Stuck, with Mel Robbins

26 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week! Today, Mel talks about how to reframe feeling stuck and use it as a tool for g...

The Real Reason We Procrastinate, with Mel Robbins

25 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week! Today, Mel sheds light on the real reason why we procrastinate, and some tips ...

Beat Overwhelm, with Mel Robbins

24 May 2023

Contributed by Lukas

Motivation Expert Mel Robbins is guest-hosting all week! Today, she explains how to tackle what life throws at us, without spiraling thoughts. For mor...

Reclaim Your Mornings, with Mel Robbins

23 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week! Today, Mel shares how to create a morning routine that sets you up for success...

BIG Change in 5 Seconds, with Mel Robbins

22 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week! Today, Mel breaks down the five-second rule, and how it can motivate you when ...

Finally Take Action, with Mel Robbins

19 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week! Today, Mel shares how to have the courage to pursue things we’ve put off. F...

The Power of Letting Go, with Mel Robbins

18 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week! Today, she talks about the importance of letting go, why it can be so difficul...

Reframing Self-Love, with Mel Robbins

17 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week! Today, Mel explains what we tend to get wrong about self-love, and how it can ...

Recognize Your Passion, with Mel Robbins

16 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week! Today, she’ll show you what people tend to get wrong about their passions an...

Your Dreams Matter, with Mel Robbins

15 May 2023

Contributed by Lukas

Mel Robbins, host of The Mel Robbins Podcast is guest-hosting all week, and sharing ways to unlock your potential. Today, Mel talks about why you shou...

Building Grit

12 May 2023

Contributed by Lukas

When life throws challenges our way, it can be difficult to keep moving forward. Today, Sam shares how we can cultivate grit and use it to reach our g...

The Road to Acceptance

11 May 2023

Contributed by Lukas

Acceptance allows us to see what we can and can't control. Today, Sam explains why this is so important and how to reach acceptance. Sam has taught mi...

Judging Our Thoughts

10 May 2023

Contributed by Lukas

Working with our thoughts can be tricky as we try to parse through messages from our past and reason with ourselves in the present. Today, Sam gives s...

Learning Resiliency

09 May 2023

Contributed by Lukas

Everyday challenges can make us feel off-kilter. Today, Sam shares how mindfulness can help us get back on our feet. Sam has taught mindfulness and so...

Addressing Your Needs

08 May 2023

Contributed by Lukas

Our needs can often be overridden by the busyness of our lives. Today, Sam tells us how to make space for the needs we may have been ignoring. Sam has...

The Bystander Effect

05 May 2023

Contributed by Lukas

It can be hard to know what to say when a friend loses a loved one or is going through depression. Today, Sam has some tips for offering support to th...

Rupture and Repair

04 May 2023

Contributed by Lukas

In moments of conflict, it can be difficult to see how certain hurts can be mended. Today, Sam talks about repairing small and large ruptures in our r...

Healing Through Service

03 May 2023

Contributed by Lukas

Giving back can feel like a heavy lift when we don’t feel our best. But today, Sam shares how creating time for community can be a tool for healing....

Sharing Joy

02 May 2023

Contributed by Lukas

When joyful moments occur, we may choose to contain our happiness so others don't feel uncomfortable. Today, Sam talks about how we can feel more conf...

Drama in the Mind

01 May 2023

Contributed by Lukas

When we believe the drama our minds project, it’s easy to be hard on ourselves. Today, Sam shares some ways to work better with self-critical though...

Discovering Urban Nature with Florence Williams

28 Apr 2023

Contributed by Lukas

Journalist and nature writer Florence Williams guest-hosts Radio Headspace all week! Today, she shares how she was able to adapt to city life, and why...

The Color Green with Florence Williams

27 Apr 2023

Contributed by Lukas

Journalist and nature writer Florence Williams guest-hosts Radio Headspace all week! Today, she talks about what happens in our brains when we see gre...

Florence Williams Explains Nature's Fractal Patterns

26 Apr 2023

Contributed by Lukas

Journalist and nature writer Florence Williams guest-hosts Radio Headspace all week! Today, she explains how nature creates something called fractal p...

The Power of Awe with Florence Williams

25 Apr 2023

Contributed by Lukas

Journalist and nature writer Florence Williams guest-hosts Radio Headspace all week! Today, Florence shares how moments of "awe" in nature can help us...

Immerse Your Senses in Nature with Florence Williams

24 Apr 2023

Contributed by Lukas

Journalist and nature writer Florence Williams guest-hosts Radio Headspace for National Parks Week! Today, she talks about how engaging our senses wit...

The Power of a Shared Meal

21 Apr 2023

Contributed by Lukas

Today, Sam discusses how sharing food with those close to us can help build a sense of community.  Sam has taught mindfulness and social emotional le...

Seeing the Whole Person

20 Apr 2023

Contributed by Lukas

When we make mistakes, it can be easy to feel judged by others. Sam talks about how we can judge ourselves less harshly when we don't live up to certa...

Feng Shui and Mindfulness

19 Apr 2023

Contributed by Lukas

It can be helpful to infuse our lives and our homes with intentionality. Today, Sam talks about using the principles of Feng Shui to create a space th...

Finding Reassurance

18 Apr 2023

Contributed by Lukas

Today, Sam talks about how we can deal with fears in an uncertain world, and learn to trust ourselves enough to get through tough times. Sam has taugh...

Opening Up

17 Apr 2023

Contributed by Lukas

When we have difficult moments, we can give ourselves permission to share what burdens us instead of suppressing or ignoring it. Sam has taught mindf...

Boys Cry' with Kessonga and Dora

14 Apr 2023

Contributed by Lukas

Crying is a natural part of life. But men and boys are often discouraged from showing vulnerability. On a special episode of RHS, Kessonga and Dora br...

For Fellow People Pleasers

13 Apr 2023

Contributed by Lukas

It's great to be liked, but not at the expense of our own well-being. Today, Dora shares how to keep our needs in mind when we want to please others. ...

The Truth About Preparation

12 Apr 2023

Contributed by Lukas

Sometimes, we may rely on the knowledge of books, calendars and notes to take on tasks. But today, Dora explains how we already have the tools to make...

The Illusion of Busyness

11 Apr 2023

Contributed by Lukas

Being busy doesn't always lead to more productivity. Today, Dora talks about how to keep from getting caught up in the busyness of our lives. To hear ...

Community Care

10 Apr 2023

Contributed by Lukas

Self-care is important, but what about "community care"? Today, Dora shares how we can help each other and ourselves by reaching out to those closest ...

Motivation and Our 'Future Selves'

07 Apr 2023

Contributed by Lukas

In meditation, it’s in attending to the present moment that we begin to lay the foundation for our future. Dora shares how we can take care of the f...

Mindfulness and Our Bodies

06 Apr 2023

Contributed by Lukas

By being fully present in our bodies, we can connect to a greater sense of awareness. Today, Dora shares how being "embodied" can help us know ourselv...

Sadness and Self-Compassion

05 Apr 2023

Contributed by Lukas

When we start to practice self-compassion, there could be underlying feelings that come to the fore. Today, Dora gives us some tips on how to work wit...

Life Without Practice

04 Apr 2023

Contributed by Lukas

In the pursuit of wanting more for ourselves, it’s rare that we take time to stop, pause, and reflect on just how far we’ve come along. Today, Dor...

Beat Self-Sabotage

03 Apr 2023

Contributed by Lukas

It can be hard to imagine a life beyond our fixed perception of what we deserve or what we’ve been given. Today, Dora shares how to broaden our pers...

The Ingredients of Our Lives

31 Mar 2023

Contributed by Lukas

When we cook, we don’t try to change ingredients – we simply use what we have been given. Today, Dora shares how we can use a similar philosophy w...

Learn to "Notice"

30 Mar 2023

Contributed by Lukas

When we "notice," we’re observing … not being absorbed by what is arising. Today, Dora finishes her series explaining meditation jargon with some ...

The Thing About "Resistance"

29 Mar 2023

Contributed by Lukas

Today, Dora takes a deep dive into what "resistance" means in meditation, and how we can learn to come to a place of acceptance, even when things are ...

What it Means to "Allow"

28 Mar 2023

Contributed by Lukas

Over the next few days, Dora will be de-mystifying meditation jargon. Today, she explains what it really means to "allow" thoughts and feelings in med...

Working with the Mind

27 Mar 2023

Contributed by Lukas

It's natural for our minds to often wander to the past or into the future. Today, Dora talks about what it means to "work with" a wandering mind, and ...

The Perils of a New Gym

24 Mar 2023

Contributed by Lukas

The gym can be an intimidating place. Today, Dora talks about going to a new gym for the first time, and why we don't have to worry about others judgi...

Traveling Solo for the First Time

23 Mar 2023

Contributed by Lukas

It can be scary to travel solo, but when we let go of expectations, there are so many adventures to be had. Today, Dora talks about managing anxious t...

Healing After Your First Heartbreak

22 Mar 2023

Contributed by Lukas

Feeling heartbreak for the first time can be difficult. Today, Dora talks about how community care and introspection can help heal the wounds of a bre...

First Date Nerves

21 Mar 2023

Contributed by Lukas

Whether it's solo or with a group, first dates can be nerve-racking. Today, Dora talks about working with anxiety around first dates. Dora Kamau holds...

Trying New Things

20 Mar 2023

Contributed by Lukas

It's normal to feel nerves about trying something new, but we experience firsts all the time. Today, Dora talks about how to mindfully approach new th...

Why We DO Have Time for Exercise, with Gretchen Reynolds

17 Mar 2023

Contributed by Lukas

Washington Post Health and Wellness Columnist Gretchen Reynolds hosts Radio Headspace all week. Today, she shares tips on exercising more efficiently ...

Gretchen Reynolds on Why We Are Meant to Move

16 Mar 2023

Contributed by Lukas

Washington Post Health and Wellness Columnist Gretchen Reynolds hosts Radio Headspace all week. Today, Gretchen discusses why movement is key to a hea...

Gretchen Reynolds Talks Movement and Mental Health

15 Mar 2023

Contributed by Lukas

Washington Post Health and Wellness Columnist Gretchen Reynolds hosts Radio Headspace all week. Today, she shares a few ways that mindful movement can...

Your Brain on Exercise, with Gretchen Reynolds

14 Mar 2023

Contributed by Lukas

Washington Post Health and Wellness Columnist Gretchen Reynolds hosts Radio Headspace all week. Today, she talks about how exercising the body can act...

Gretchen Reynolds on the Importance of Movement

13 Mar 2023

Contributed by Lukas

Washington Post Health and Wellness Columnist Gretchen Reynolds hosts Radio Headspace all week. Today, she talks about how easy exercise can truly be,...

How To Self-Validate

10 Mar 2023

Contributed by Lukas

It's nice when people give us positive feedback. But if we take too much stock in what others think, we can get caught up in their perspective, and ev...

Find Your Creativity

09 Mar 2023

Contributed by Lukas

Finding your creative side can be difficult, especially if we've been discouraged from creative pursuits. Today, Rosie talks about why we are ALL crea...

Why Forgiveness?

08 Mar 2023

Contributed by Lukas

Forgiveness is hard, especially when someone has hurt us in a lasting way. Today, Rosie talks about why it's important to forgive, and how it can ulti...

Communicate with Kindness

07 Mar 2023

Contributed by Lukas

When we're stressed, it's easy to be short with people, especially those closest to us. Today, Rosie talks about how to communicate with kindness, eve...

The Happiness in Helping Others

06 Mar 2023

Contributed by Lukas

It's easy to think about doing things for ourselves in order to find happiness. But what if the key to happiness is finding the joy in helping others?...

Create Balance in a Busy World

03 Mar 2023

Contributed by Lukas

It's can be hard to focus on what's important when you're being pulled in all directions. Today, Rosie shares how to be present with whatever you're d...

When Plans Fall Apart

02 Mar 2023

Contributed by Lukas

Life will inevitably throw us curveballs. Today, Rosie shares how to keep your cool when your plans fall apart. Rosie Acosta has studied yoga and mind...

Take the Compliment

01 Mar 2023

Contributed by Lukas

Today, Rosie shares why it can be so hard to believe good feedback from others, and why we should buy into our own hype. Rosie Acosta has studied yoga...

You Can't Always Get What You Want

28 Feb 2023

Contributed by Lukas

Life doesn't always work out as planned. Today, Rosie shares her journey with infertility, and what we can all do to cope when we don't get what we wa...

Ask For What You Want

27 Feb 2023

Contributed by Lukas

It can be hard to voice our needs, especially if we're used to putting others first. Today, Rosie talks about how she's been able to express what she ...

Coping With Rejection

24 Feb 2023

Contributed by Lukas

Today, Rosie shares a recent experience with rejection, and how we can all find resilience when we hear the word "no." Rosie Acosta has studied yoga a...

Feeling Left Out?

23 Feb 2023

Contributed by Lukas

When we're left out of a conversation, a coffee break or a big party, it can be easy to feel down on ourselves. But being left out can be reframed as ...

Compassion During Conflict

22 Feb 2023

Contributed by Lukas

When someone wrongs us, it's easy to assume the worst of them. Today, Rosie shares why compassion can be a tool to give us peace when we have conflict...

Setting Boundaries

21 Feb 2023

Contributed by Lukas

It can be hard to set boundaries, especially with those closest to us. Today, Rosie shares her personal story of setting boundaries with her father, a...

Dealing With Regret

20 Feb 2023

Contributed by Lukas

Regret can be challenging to let go of. Today, Rosie talks about finding the silver lining in our regrets, and why they don't have to define us. Rosie...

Emily Nagoski on the Science of Lasting Relationships

17 Feb 2023

Contributed by Lukas

Sex Educator Emily Nagoski hosts Radio Headspace all week. Today, she shares how to find, thrive, and maintain our lasting relationships. Learn more a...

Emily Nagoski on Orgasms

16 Feb 2023

Contributed by Lukas

Sex Educator Emily Nagoski hosts Radio Headspace all week. Today, Emily explains orgasms, their role in our lives, and how to have more of them. Lear...

Emily Nagoski on Sex in Long-Term Relationships

15 Feb 2023

Contributed by Lukas

Sex Educator Emily Nagoski hosts Radio Headspace all week. Today, she explains why sex is important in long-term relationships, and how to communicate...

Emily Nagoski on the Science of Sex

14 Feb 2023

Contributed by Lukas

Sex Educator Emily Nagoski hosts Radio Headspace all week. Today, she breaks down the science behind sexual arousal and desire, and give us a better u...

Emily Nagoski on Reframing How We Think About Sex

13 Feb 2023

Contributed by Lukas

Sex Educator Emily Nagoski hosts Radio Headspace all week. Today, Emily talks about reframing how we think about sex and how living in a sex positive ...

Choice Overload

10 Feb 2023

Contributed by Lukas

When we're faced with decisions in life, the pressure to make the "right choice" can be overwhelming. Today, Rosie shares some ways to make more confi...

Work in Progress

09 Feb 2023

Contributed by Lukas

In a world full of to-do lists, we can shift our mindsets to celebrate the little victories in life, and recognize all our wins. Rosie Acosta has stud...

Learning from Butterflies

08 Feb 2023

Contributed by Lukas

Change can be difficult, but if we keep investing in ourselves and our unique process of change, we can create our best lives. Rosie Acosta has studie...

It's Okay to Pause

07 Feb 2023

Contributed by Lukas

In a world that asks us to constantly achieve, we often miss the importance of sitting still. Today, Rosie talks about giving ourselves the rest we ne...

Break the Routine

06 Feb 2023

Contributed by Lukas

Sometimes our creative side needs a little push. Today, Rosie talks about how trying new things can spark creativity and get us out of a rut. Rosie Ac...

Change is Inevitable

03 Feb 2023

Contributed by Lukas

Today, Kessonga talks about the disappointment that can come with change, and how to keep unexpected obstacles from stealing our joy. Kessonga holds a...