Radio Headspace

Family Lessons

02 Feb 2023

Contributed by Lukas

Kessonga shares some life lessons that he's learned from his daughters, and a few tips on how to communicate to the people closest to us. Kessonga hol...

Creative Bursts

01 Feb 2023

Contributed by Lukas

Kessonga explores the benefits of creativity, and how tapping into our creative side can help us connect to our authentic selves. Kessonga holds a Mas...

Laughter is Medicine

31 Jan 2023

Contributed by Lukas

Today, Kessonga shares how we can embrace humor every day, and the real impact it can have on our mood. Kessonga holds a Masters degree in Social Work...

Mindfulness as Self-Care

30 Jan 2023

Contributed by Lukas

Kessonga talks about the power of using mindfulness to take a break, especially if you're the one who everyone depends on. Kessonga holds a Masters ...

It Starts with You

27 Jan 2023

Contributed by Lukas

Kessonga closes out the week with a song about loving ourselves, and shares ways to tap into self-love with mindfulness. Kessonga holds a Masters degr...

Notes on Resiliency

26 Jan 2023

Contributed by Lukas

Today, Kessonga shares a song and family stories about resiliency, and how we can all use mindfulness to cultivate it. Kessonga holds a Masters degr...

Look Back Without Judgment

25 Jan 2023

Contributed by Lukas

Kessonga shares some song lyrics about difficult memories, and explains how we can use mindfulness to look back at our past without judgment. Kesson...

A Song for Progress

24 Jan 2023

Contributed by Lukas

Today, Kessonga shares one of his favorite songs that inspires change, and why its lyrics serve as a reminder that progress takes consistency and fait...

Feel the Music

23 Jan 2023

Contributed by Lukas

Today, Kessonga talks about how our favorite music can help us recognize strong emotions, so they don't catch us off-guard. Kessonga holds a Masters d...

Rewind with Dr. Maya Shankar: Don’t Change A Thing

20 Jan 2023

Contributed by Lukas

This week's Rewind features cognitive scientist Dr. Maya Shankar. We’re often so hard on ourselves for what we view as our negative qualities. Today...

Rewind with Dr. Maya Shankar: Change for the Better

19 Jan 2023

Contributed by Lukas

This week's Rewind features cognitive scientist Dr. Maya Shankar. Today, she'll explore ways to build new habits today so you can achieve your long-te...

Rewind with Dr. Maya Shankar: Create New Opportunities

18 Jan 2023

Contributed by Lukas

This week's Rewind features cognitive scientist Dr. Maya Shankar. Today, she discusses how we can forge a new (and maybe even better) path when obstac...

Rewind with Dr. Maya Shankar: You Are A Work in Progress

17 Jan 2023

Contributed by Lukas

This week's Rewind features cognitive scientist Dr. Maya Shankar. Today, she talks about the impact that big changes have on our self-identity, and ho...

Rewind with Dr. Maya Shankar: Control is an Illusion

16 Jan 2023

Contributed by Lukas

This week's Rewind features cognitive scientist Dr. Maya Shankar. She also hosts “A Slight Change of Plans” — a podcast about who we become in t...

Rewind: On Simplicity

13 Jan 2023

Contributed by Lukas

On today’s Radio Headspace Rewind, Andy challenges us to find ways to free up space and simplify our lives. Try the Headspace app free for 30 days h...

Rewind: Hitting Plateaus

12 Jan 2023

Contributed by Lukas

Tapping into the creative mind can help us move past feeling stuck in life. On today’s Radio Headspace Rewind, Andy discusses how to give the mind e...

Rewind: The Small Details

11 Jan 2023

Contributed by Lukas

On today’s Radio Headspace Rewind, Andy explains how focusing on the little things in life helps reduce space for anxiety and fear. Try the Headspac...

Rewind: The Procrastinating Mind

10 Jan 2023

Contributed by Lukas

On today’s Radio Headspace Rewind, Andy shares new approaches to tackling tasks and avoiding procrastination. Try the Headspace app free for 30 days...

Rewind: The Energy Behind our Intentions

09 Jan 2023

Contributed by Lukas

Life is challenging enough, so why dedicate time and energy to disagreeing with others? On today’s Radio Headspace Rewind, Andy shares how to positi...

Rewind: Non-Striving Attitude

06 Jan 2023

Contributed by Lukas

When we get too caught up in our ambitions, it can cause stress, anxiety, and depression elsewhere in life. On today’s Radio Headspace Rewind, Kesso...

Rewind: Trust Yourself

05 Jan 2023

Contributed by Lukas

No guide? No problem. On today’s Radio Headspace Rewind, Kessonga teaches us how to listen and trust our inner voice. Kessonga holds a Masters degre...

Rewind: Accept Where You Are

04 Jan 2023

Contributed by Lukas

When deciding to make a change in your life, it’s best to first accept where you're at in the present moment. On today’s Radio Headspace Rewind, K...

Rewind: Patience Takes Practice

03 Jan 2023

Contributed by Lukas

On today’s Radio Headspace Rewind, Kessonga explains the benefits of letting things unfold in their own time. Kessonga holds a Masters degree in Soc...

Rewind: New Year, New Me

02 Jan 2023

Contributed by Lukas

Sticking to New Year’s resolutions is tough. On today’s Radio Headspace Rewind, Kessonga talks about how mindfulness can help us successfully tack...

Rewind: The Wisdom of Endings

30 Dec 2022

Contributed by Lukas

When we fear an ending, there's comfort in knowing a new beginning is just around the corner. On today’s Radio Headspace Rewind, Dora explains how t...

Rewind: I Could Have Done Better

29 Dec 2022

Contributed by Lukas

On today’s Radio Headspace Rewind, Eve explains how mindfulness helps us accept ourselves just as we are — imperfect human beings. Eve Lewis Priet...

Rewind: Sympathetic Joy

28 Dec 2022

Contributed by Lukas

If we’re unsatisfied in certain areas of life, we may feel resentment or jealousy when we see others feeling happy. On today’s Radio Headspace Rew...

Rewind: The Wisdom of Loneliness

27 Dec 2022

Contributed by Lukas

We don't always have to reject feelings of loneliness. On today’s Radio Headspace Rewind, Dora shares how loneliness can be an opportunity to connec...

Rewind: How to Let Go

26 Dec 2022

Contributed by Lukas

On today’s Radio Headspace Rewind, Kessonga shares how mindfulness can help us see if certain relationships are no longer serving us. Kessonga holds...

Rewind: You're Exactly Where You Should Be

23 Dec 2022

Contributed by Lukas

There are many moments in life that go differently than we expected. On today’s Radio Headspace Rewind, Eve explains how mindfulness helps us cope w...

Rewind: Impermanence

22 Dec 2022

Contributed by Lukas

On today’s Radio Headspace Rewind, Sam explains how impermanence can prompt us to confront things we’ve been putting off. Sam has taught mindfulne...

Rewind: The Journey to Letting Go

21 Dec 2022

Contributed by Lukas

"Letting go" is a phrase often used in mindfulness, but putting it into practice takes time. On today’s Radio Headspace Rewind, Dora explains how le...

Rewind: Managing Expectations

20 Dec 2022

Contributed by Lukas

Don't forget about your own needs. On today’s Radio Headspace Rewind, Kessonga shares how mindfulness can help us see when we’re trying to live up...

Rewind: Boundaries Aftercare

19 Dec 2022

Contributed by Lukas

On today’s Radio Headspace Rewind, Dora explains how to accept when setting boundaries doesn’t go as we’d hoped, and what to do next. Dora Kamau...

Feel-Good Exercise

16 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Lucas Miller is guest-hosting Radio Headspace all week. Today, he shares tips on optimizing your exercise routine for more en...

Food that Fuels You

15 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Lucas Miller is guest-hosting Radio Headspace all week. Today, he's sharing easy ways to boost your energy with food, plus wh...

The Science of Effective Breaks

14 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Lucas Miller is guest-hosting Radio Headspace all week. Today, he'll explain how taking a few minutes to ourselves helps us r...

Optimize Your Sleep

13 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Lucas Miller is guest-hosting Radio Headspace all week. Today, he'll offer some proven tips for getting more, better quality ...

Early Birds vs. Night Owls

12 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Lucas Miller is guest-hosting Radio Headspace all week. Today, he's discussing the concept of chronotypes, and how knowing yo...

Level Up Your Focus Sprint: Part 2

09 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Dr. Sahar Yousef is guest-hosting Radio Headspace all week. Today, she shares powerful ways to level up your Focus Sprints an...

What's a Focus Sprint? Part 1

08 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Dr. Sahar Yousef is guest-hosting Radio Headspace all week. In this two-part feature on Focus Sprints, she shares how this pr...

How Music Helps us Focus

07 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Dr. Sahar Yousef is guest-hosting Radio Headspace all week. Today, she shares fun and simple ways to use music as a tool for ...

A Better Relationship with your Phone

06 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Dr. Sahar Yousef is guest-hosting Radio Headspace all week. Today, she talks about how to keep your phone from stealing your ...

What is 'Becoming Superhuman'?

05 Dec 2022

Contributed by Lukas

Cognitive neuroscientist Dr. Sahar Yousef is guest-hosting Radio Headspace all week. Today, she shares what she means by "becoming superhuman," and ti...

Relationship "What Ifs"

02 Dec 2022

Contributed by Lukas

Kessonga answers a listener's question about relationships, and how to stay in the moment when you're unsure where things are going. Please note that ...

Banishing Worry

01 Dec 2022

Contributed by Lukas

It's natural to worry about our loved ones, but mindfulness helps us keep worry from consuming our thoughts. Kessonga explains how. Kessonga holds a M...

Apathy and Boredom

30 Nov 2022

Contributed by Lukas

In a post-COVID world, it's common that people are feeling apathy or boredom with their lives. Today, Kessonga talks about ways to put things back int...

Should We Try to Multitask?

29 Nov 2022

Contributed by Lukas

Kessonga breaks down the reasons why multitasking isn't all that it's cracked up to be. You can find the book, "Mindfulness-Based Cognitive Therapy fo...

Let Go of 'Important Thoughts'

28 Nov 2022

Contributed by Lukas

Kessonga explains how "important" thoughts might come up when we meditate, but we don't have to feel pressure to expect them, or even remember them af...

Rewind: Best-Laid Plans

25 Nov 2022

Contributed by Lukas

This week, we're replaying some of our favorite episodes about gratitude. Today, Eve explores how gratitude can help us combat feelings of anxiety and...

Rewind: Grateful Focus

24 Nov 2022

Contributed by Lukas

This week, we're replaying some of our favorite episodes about gratitude. Today, Andy talks about how gratitude helps us to focus on the present momen...

Rewind: Back To The Beach

23 Nov 2022

Contributed by Lukas

This week, we're replaying some of our favorite episodes about gratitude. Today, Kessonga shares how reflecting on the good times can give us a sense ...

Rewind: The Little Things

22 Nov 2022

Contributed by Lukas

This week, we're replaying some of our favorite episodes about gratitude. Today, Sam talks about why it’s important to recognize the little things i...

Rewind: The Art of Gratitude

21 Nov 2022

Contributed by Lukas

This week, we're replaying some of our favorite episodes about gratitude. Today, Dora talks about how we can always get in touch with feelings of grat...

Life Goes On

18 Nov 2022

Contributed by Lukas

Today, Kessonga shares how gratitude can help us enjoy the good times in life, instead of worrying about if they'll end. Kessonga holds a Masters degr...

Your Best Creative Space

17 Nov 2022

Contributed by Lukas

Kessonga invites us to try working creatively in different spaces, and seeing what environments inspire us the most. Kessonga holds a Masters degree i...

Universal Communication

16 Nov 2022

Contributed by Lukas

Kessonga talks about a recent trip to Paris, and how empathy can help us connect to one another, even if we don't speak the same language. Kessonga ...

The Value of a Consistent Practice

15 Nov 2022

Contributed by Lukas

Practicing a new language, sport, or even meditation isn't always fun, but it's so satisfying when all that work pays off. Today, Kessonga shares tips...

Embrace Discomfort

14 Nov 2022

Contributed by Lukas

Today, Kessonga talks about the power of getting out of our comfort zone and embracing the unknown. Kessonga holds a Masters degree in Social Work, an...

Rewind: Practicing Patience

11 Nov 2022

Contributed by Lukas

When we want something, we want it now. But patience is always within us — we just need to uncover it. Andy shares some tips for practicing patience...

Rewind: Collective Consciousness

10 Nov 2022

Contributed by Lukas

It can be hard to process our individual feelings on an event felt around the world. On today's Radio Headspace Rewind, Andy unpacks the ways global o...

Rewind: Calm in a Storm

09 Nov 2022

Contributed by Lukas

There’s a calm, quiet eye in every storm. On today's Radio Headspace Rewind, Andy shares tips on finding a sense of calm, no matter what’s going o...

Rewind: Let Life Unfold

08 Nov 2022

Contributed by Lukas

As humans, we love to assign meanings to things. We think, “this is good, and this is bad.” In this Radio Headspace Rewind, Andy talks about how s...

Rewind: Political Uncertainty

07 Nov 2022

Contributed by Lukas

On today's Radio Headspace Rewind, we wanted to share some techniques that Andy learned in the monastery to help you get through the election season, ...

When The News Brings You Down with Kessonga

05 Nov 2022

Contributed by Lukas

Headspace is proud to present our brand new podcast Dear Headspace. It's a call in advice show featuring the Radio Headspace teachers answering questi...

The Importance of Friendship

04 Nov 2022

Contributed by Lukas

Sam talks about the power of friendship, and how we can nurture those relationships for a fuller life. Learn more about Dr. Anna Akbari here. Sam ha...

Regulating Emotions

03 Nov 2022

Contributed by Lukas

Sam explains the role of emotions in our lives, and how mindfulness can teach us better ways to react to difficult feelings. Sam has taught mindfulnes...

Find Your Koan

02 Nov 2022

Contributed by Lukas

Sam explains the concept of koans — repeatable phrases that help us think more deeply about ourselves and the world around us. You can find Joan Sut...

Reconnecting with Adolescence

01 Nov 2022

Contributed by Lukas

Today, Sam talks about how we can learn from memories of our adolescence and from the teenagers in our lives. Sam has taught mindfulness and social em...

Teaching Mindfulness

31 Oct 2022

Contributed by Lukas

Sam shares some easy tips for introducing mindfulness to kids (and they work for adults, too). Sam has taught mindfulness and social emotional learnin...

Beat Imposter Syndrome

28 Oct 2022

Contributed by Lukas

Master-Certified Life Coach Kara Loewentheil is our guest-host all week. Today, she breaks down how imposter syndrome sneaks into our thoughts, and ho...

Create Confidence Within

27 Oct 2022

Contributed by Lukas

Master-Certified Life Coach Kara Loewentheil is our guest-host all week. Today, she'll dive into some of the biggest hurdles to self-confidence and ef...

The Problem with Self-Criticism

26 Oct 2022

Contributed by Lukas

Master-Certified Life Coach Kara Loewentheil is our guest-host all week. Today, she explains why self-criticism doesn't actually help us grow, and som...

Taming Self-Anxiety

25 Oct 2022

Contributed by Lukas

Master-Certified Life Coach Kara Loewentheil is our guest-host all week. Today, she explores why anxiety can be tied to our self-esteem and how to kee...

How to Unf**k Your Brain

24 Oct 2022

Contributed by Lukas

Master-Certified Life Coach Kara Loewentheil is our guest-host all week. Today, she talks about how our brains trick us into believing we're not good ...

Archetypes of the Mind

21 Oct 2022

Contributed by Lukas

Today, Sam explains how we can visualize archetypes, like a wizard or a warrior, and think about how they would handle situations that we're faced wit...

Starting Fresh

20 Oct 2022

Contributed by Lukas

Sam shares some tips on getting kids ready for a new school year, which can be useful for anyone starting something new. Sam has taught mindfulness an...

Telling Stories

19 Oct 2022

Contributed by Lukas

Today, Sam talks about how telling stories helps us see what memories we want to revisit time and time again. Sam has taught mindfulness and social em...

Attachment Styles Part 2

18 Oct 2022

Contributed by Lukas

We don't have to let our childhood bonds keep us from having great relationships as adults. Sam shares ways we can still re-parent ourselves today. Cl...

Attachment Styles Part 1

17 Oct 2022

Contributed by Lukas

Sam explains attachment styles and how the way we bonded with our caregivers as children affects our present relationships. Check out Dr. Dan Siegel...

Not Fun, But Funny

14 Oct 2022

Contributed by Lukas

We don't have to let spoiled plans get us down. Today, Sam talks about finding the humor and joy in whatever life throws at you. Sam has taught mind...

Flow State

13 Oct 2022

Contributed by Lukas

Today, Sam talks about what a "flow state" is, and how it can help us feel more creative and free in our daily lives. Sam has taught mindfulness and s...

Positive Psychology

12 Oct 2022

Contributed by Lukas

Sam explains how we can use positive psychology to make every day better. Sam has taught mindfulness and social emotional learning to teens, familie...

Mindful Metaphors

11 Oct 2022

Contributed by Lukas

Sam breaks down the power of using metaphors that can help us bring our mindfulness practice to life every day. Sam has taught mindfulness and socia...

Changing Your Mind

10 Oct 2022

Contributed by Lukas

Today, Sam talks about how we can transform a current belief into a new one that's more aligned with the direction we want to head in life. Sam has ta...

Boredom and Curiosity

07 Oct 2022

Contributed by Lukas

Today, Sam talks about how practicing an active curiosity can help us see the world with fresh eyes, especially when we're stuck in a routine. Sam h...

Personal Narratives

06 Oct 2022

Contributed by Lukas

Today, Sam talks about how recounting our life stories is a great practice for building a better understanding of how far we've come. Sam has taught m...

Learning from Religion

05 Oct 2022

Contributed by Lukas

Today, Sam talks about how religion can inspire us to find a sense of awe in the world around us, and build a resilient community. Find discussion p...

Working with Our Thoughts

04 Oct 2022

Contributed by Lukas

Today, Sam talks about how mindfulness can help us stop unhelpful thoughts from clouding how we feel about ourselves and the world around us. Sam has ...

Sharing Ourselves

03 Oct 2022

Contributed by Lukas

Today, Sam talks about tips for communicating with others and getting more comfortable with letting our guards down. Sam has taught mindfulness and ...

Feel Your Feelings with Dr. Laurie Santos

30 Sep 2022

Contributed by Lukas

Psychology professor and podcast host Dr. Laurie Santos is on Radio Headspace all week. Today, she talks about how acknowledging tough feelings and ac...

The Power of Gratitude with Dr. Laurie Santos

29 Sep 2022

Contributed by Lukas

Psychology professor and podcast host Dr. Laurie Santos is on Radio Headspace all week. Today, she talks about how gratitude is a foolproof way to fee...

Bye, Burnout with Dr. Laurie Santos

28 Sep 2022

Contributed by Lukas

Psychology professor and podcast host Dr. Laurie Santos is on Radio Headspace all week. Today, she shares some tips on avoiding burnout, even when you...

Rethink Self-Care with Dr. Laurie Santos

27 Sep 2022

Contributed by Lukas

Psychology professor and podcast host Dr. Laurie Santos is on Radio Headspace all week. Today, she's talking about finding self-care activities that r...

The Truth About Happiness with Dr. Laurie Santos

26 Sep 2022

Contributed by Lukas

Psychology professor and podcast host Dr. Laurie Santos is on Radio Headspace all week. Today, she'll explore surprising and simple ways to find happi...