Radio Headspace
Episodes
One Thing At A Time
06 Dec 2025
Contributed by Lukas
Kessonga invites us to reconsider the pressure to multitask, revealing how divided attention keeps us from truly engaging with our lives. By gently re...
Why Being Real Matters More Than Being Ready
05 Dec 2025
Contributed by Lukas
Dora describes the moment she questioned whether someone who had once fallen apart should be teaching others how to heal. But as her students began th...
Closure Isn’t Always What You Expect
04 Dec 2025
Contributed by Lukas
For months, Dora believed that one final talk with her ex would finally make the past make sense. But when the moment came, it left her unsettled, and...
Let Yourself Be Soft When You’ve Been Strong for Too Long
03 Dec 2025
Contributed by Lukas
After years of being “the strong one,” softness felt foreign and dangerous. In this episode, Dora shares the small, courageous steps that helped h...
Stop Tracking Your Healing
02 Dec 2025
Contributed by Lukas
After her breakup, Dora did what so many of us do. She tried to fix her heart with structure, lists, and optimization. But her therapist’s simple qu...
When Advice Gets Overwhelming, Tune Into Yourself
01 Dec 2025
Contributed by Lukas
Dora tells the story of a post-breakup spiral filled with endless advice, conflicting opinions, and “you shoulds” from every direction. But a simp...
You Don’t Need an Aha Moment to Meditate Well
30 Nov 2025
Contributed by Lukas
Kessonga explains why “important” thoughts can pop up during meditation, and why we don’t need to cling to them, expect them, or analyze them af...
Savor the Good While It’s Here
29 Nov 2025
Contributed by Lukas
Kessonga talks about how practicing gratitude can help us fully experience life’s happy moments instead of worrying about when they might fade. Lear...
You Don’t Have to Know It All
28 Nov 2025
Contributed by Lukas
We often feel the need to know everything. We want to know what’s next, and that need for control can lead to a lot of anxiety. Because the truth is...
Expert Single Tasker
27 Nov 2025
Contributed by Lukas
We only have so much energy in our lives. If we channel it into the wrong things, including multi-tasking, we find that we may not be present for some...
Fight Club Rules Apply
26 Nov 2025
Contributed by Lukas
Today Andy talks about how to get your friends and family interested in meditation. His suggestion? Tell them they just have to try it. Learn more ab...
Let Go of Great Expectations
25 Nov 2025
Contributed by Lukas
Especially with young children, we can place pretty big expectations on who or what they’re going to be. But in doing that, we don’t allow people ...
Happiness Isn't A Destination
24 Nov 2025
Contributed by Lukas
We hear from a lot of people looking for “happiness” or “enlightenment” like it’s a status or level to achieve in our lives. But really, it’...
How Simple Sounds Help Us Feel Safe, with Jojo ASMR
23 Nov 2025
Contributed by Lukas
Rosie sits down with Jojo, one of the most beloved ASMR creators online, to explore how a childhood tingling sensation turned into a decade-long caree...
Find the Space Where Your Creativity Thrives
22 Nov 2025
Contributed by Lukas
Kessonga invites us to explore how changing our workspace — even slightly — can open up new inspiration. Whether it’s a library, a sunny bench, ...
Bring More Joy Into Your Everyday Life
21 Nov 2025
Contributed by Lukas
For Jeffrey Marsh, joy isn’t just a feeling — it’s freedom. In this episode, they share how embracing joy as a visibly queer person became an ac...
Heal Old Wounds by Inviting Love In
20 Nov 2025
Contributed by Lukas
When Jeffrey Marsh stopped chasing love and started practicing it inwardly, everything shifted. Drawing from Buddhist practice and personal healing, J...
Setting Boundaries and Staying Kind
19 Nov 2025
Contributed by Lukas
When Jeffrey first set a boundary with family, it felt like breaking the rules of love. But over time, it became one of the healthiest choices they ev...
Why Asking for Help Is a Strength, Not a Weakness
18 Nov 2025
Contributed by Lukas
For years, Jeffrey believed that needing help meant something was wrong. But a chance encounter with a book — and a path toward Buddhist practice —...
How Self-Kindness Builds True Resilience
17 Nov 2025
Contributed by Lukas
This week, Jeffrey Marsh invites us to rethink what resilience really means. Through the story of their non-binary journey — from isolation and self...
When Connection Speaks Louder Than Words
16 Nov 2025
Contributed by Lukas
A simple moment abroad becomes a lesson in how we relate. Kessonga shares how mindful attention can build understanding across cultures, even when we ...
How to Build a Practice You’ll Actually Stick To
15 Nov 2025
Contributed by Lukas
From meditation to learning something new, showing up regularly makes all the difference. Kessonga shares approachable ways to stay consistent and rem...
The Mindful Way to Clear Negative Energy
14 Nov 2025
Contributed by Lukas
Ever walk into a room and instantly feel heavy or drained? You’re probably picking up energy that isn’t yours. In this episode, Dora explains how ...
How to Stop Believing the Stories That Hold You Back
13 Nov 2025
Contributed by Lukas
We all carry stories about who we are and what we deserve—but not all of them are true. In this episode, Dora reflects on how to spot limiting narra...
How to Recognize the Subtle Ways You’ve Grown
12 Nov 2025
Contributed by Lukas
Growth doesn’t always come with big breakthroughs — it’s often quiet, steady, and easy to miss. In this episode, Dora reflects on how mindfulnes...
How to Let Go of Everyone Else’s Expectations
11 Nov 2025
Contributed by Lukas
So many of our choices are shaped by “shoulds” — expectations handed down from family, society, or social media. In this episode, Dora explores ...
Stop Feeling Guilty for Being Happy
10 Nov 2025
Contributed by Lukas
Many of us were taught that joy must be earned through struggle or productivity. In this episode, Dora reflects on how mindfulness helped her unlearn ...
How ASMR Rewires the Brain for Calm, Sleep, and Stress Relief, with Dr. Craig Richard
09 Nov 2025
Contributed by Lukas
What actually happens in the brain during ASMR? In this episode, Rosie talks with Dr. Craig Richard, author of Brain Tingles and founder of ASMR Unive...
Embrace Discomfort
08 Nov 2025
Contributed by Lukas
Today, Kessonga talks about the power of getting out of our comfort zone and embracing the unknown. Learn more about your ad choices. Visit podcastcho...
The Gift of Friendship
07 Nov 2025
Contributed by Lukas
Sam reflects on the importance of connection and shares mindful ways to nurture friendships that bring joy, support, and balance to our lives. Learn m...
Mindful Emotional Balance
06 Nov 2025
Contributed by Lukas
Sam discusses how mindfulness helps us understand our emotions, respond with intention, and cultivate greater peace even in difficult moments. Learn m...
The Wisdom of Koans
05 Nov 2025
Contributed by Lukas
Sam explains the ancient practice of using koans — thought-provoking sayings that help us pause, reflect, and see ourselves and the world with new c...
Rediscovering Your Inner Teen
04 Nov 2025
Contributed by Lukas
Sam explores how reconnecting with the curiosity, creativity, and honesty of adolescence can inspire us to live with more openness and authenticity to...
Mindfulness for All Ages
03 Nov 2025
Contributed by Lukas
Sam shares gentle, practical tips for helping children build mindfulness habits that foster calm and focus — lessons that are just as powerful for a...
Understanding Your Inner Archetypes
02 Nov 2025
Contributed by Lukas
Archetypes can offer insight and comfort, but they can also keep us stuck in old patterns. Sam explains how to work with them mindfully, and finding b...
The Stories We Tell
01 Nov 2025
Contributed by Lukas
Sam explores how sharing and reflecting on our personal stories can uncover the themes, memories, and values that shape who we are — and help us see...
Why Sensitivity Is a Strength (Not a Weakness)
31 Oct 2025
Contributed by Lukas
Being told you’re “too sensitive” can feel like a flaw — but it’s not. In this episode, Dora reflects on her journey from hiding emotions to...
How to Handle Hard Conversations Without Shutting Down
30 Oct 2025
Contributed by Lukas
When conversations get uncomfortable, it’s easy to check out, deflect, or shut down. In this episode, Dora reflects on learning to “stay” in saf...
Why Change Feels Lonely (and How to Move Through It)
29 Oct 2025
Contributed by Lukas
Personal growth can be exciting, but it can also feel lonely — especially when old relationships, habits, or identities no longer fit. In this episo...
You Don’t Have to “Move On” From Grief
28 Oct 2025
Contributed by Lukas
Grief doesn’t follow timelines, and healing isn’t about “moving on.” In this episode, Dora reflects on losing her stepmom and the pressure to ...
What to Do When You Want to Escape the Moment
27 Oct 2025
Contributed by Lukas
It’s normal to want to escape awkward, heavy, or boring moments — but distraction often leaves us feeling more disconnected. In this episode, Dora...
Jim Murphy on Inner Excellence: How to Train Your Mind for Extraordinary Performance
26 Oct 2025
Contributed by Lukas
What does it really take to achieve excellence — on the field and in life? In this episode, Rosie talks with Inner Excellence author and performance...
When Life Doesn’t Go to Plan, Laugh Anyway
25 Oct 2025
Contributed by Lukas
Sometimes the best response to frustration is laughter. Sam talks about how embracing humor can turn small disappointments into moments of joy. Learn ...
What to Do When Your Inner Critic Won’t Stop
24 Oct 2025
Contributed by Lukas
We all know the voice of the inner critic — it tells us we’re not ready, not enough, or bound to fail. In this episode, Dora reflects on how self-...
What to Do When You Don’t Get Closure
23 Oct 2025
Contributed by Lukas
Not every ending is clear — sometimes friendships, relationships, or jobs just fade without a goodbye. In this episode, Dora reflects on the grief o...
How to Stop Overthinking and Calm Your Mind
22 Oct 2025
Contributed by Lukas
Overthinking feels like control, but it often just fuels anxiety and indecision. In this episode, Dora reflects on her own spirals and introduces mind...
How to Find Yourself Again After a Breakup
21 Oct 2025
Contributed by Lukas
After a breakup, we don’t just miss the other person — we often miss the version of ourselves we were with them. In this episode, Dora shares how ...
Burned Out? How Tiny Joys Can Help You Heal
20 Oct 2025
Contributed by Lukas
When burnout makes everything feel heavy, joy can feel out of reach. In this episode, Dora reflects on how noticing “tiny delights” — a laugh, s...
Healing Attachment Wounds: Learning to Re-Parent Yourself
19 Oct 2025
Contributed by Lukas
It’s never too late to grow in the ways we once needed. Sam shares how we can re-parent ourselves with compassion, helping us form healthier, more s...
Understanding Attachment: Where Our Patterns Begin
18 Oct 2025
Contributed by Lukas
Our early bonds teach us how to love and trust. Sam explores how the attachment patterns we formed with caregivers influence the way we relate to othe...
How to Quiet Self-Doubt and Stop Believing the Inner Critic
17 Oct 2025
Contributed by Lukas
We all know the voice of self-doubt — it tells us we’re not ready, not enough, or don’t belong. In this episode, Dora reflects on her own experi...
How to Release Stress Your Body Has Been Holding Onto
16 Oct 2025
Contributed by Lukas
Stress doesn’t just live in the mind — it shows up in the body, often as tight shoulders, shallow breathing, or constant tension we mistake for “...
The Mindful Way to Navigate Change When You Feel Alone
15 Oct 2025
Contributed by Lukas
Change can feel disorienting — like you’re no longer who you were but not yet who you’re becoming. In this episode, Dora reflects on the sacred ...
Are You Drained From Caring Too Much? The Difference Between Empathy and Compassion
14 Oct 2025
Contributed by Lukas
Caring for others shouldn’t mean losing yourself in their pain. In this episode, Dora explores the difference between empathy and compassion, sharin...
Are You Carrying Pain That Isn’t Yours? How to Break Inherited Patterns
13 Oct 2025
Contributed by Lukas
Not all of our struggles begin with us — many are inherited from generations before. In this episode, Dora reflects on her family's ancestral storie...
Dr. Lalitaa Suglani: Breaking Free from High Functioning Anxiety
12 Oct 2025
Contributed by Lukas
High functioning anxiety often hides behind success, perfectionism, and productivity—making it hard to spot and even harder to ask for help. In this...
How to Feel More Creative, Focused, and Free
11 Oct 2025
Contributed by Lukas
Sam explains what a flow state really is — and how tapping into it can boost creativity, focus, and a sense of ease in your everyday life. Learn mor...
Stuck in a Dopamine Loop? How to Break Free from Overstimulation
10 Oct 2025
Contributed by Lukas
That quick scroll that turns into hours? It’s not just a bad habit — it’s a dopamine trap. In this episode, Rosie shares insights from Dr. Anna ...
When You Feel Stuck in Life, Listen to This
09 Oct 2025
Contributed by Lukas
When life feels stalled, it doesn’t mean you’re broken — it means you’re in the cocoon. In this episode, Rosie explores why growth often feels...
The Most Mindful Thing You Can Do? Log Off
08 Oct 2025
Contributed by Lukas
Endless scrolling can leave you anxious, judgmental, and disconnected from what really matters. In this episode, Rosie shares a mindful approach to so...
How to Use Mindfulness to Calm Your Anger Before It Takes Over
07 Oct 2025
Contributed by Lukas
Anger can easily spill into anxiety, arguments, or regret — but mindfulness offers another path. In this episode, Rosie shares simple practices you ...
How to Ease Anxiety by Honoring All Sides of Yourself
06 Oct 2025
Contributed by Lukas
Anxiety often makes us feel like we have to pick one path — disciplined, creative, or productive — but real peace comes from honoring all parts of...
Simple Practices to Boost Everyday Well-Being
05 Oct 2025
Contributed by Lukas
Sam explains how the science of positive psychology can help us shift perspective, build resilience, and make each day a little brighter. Learn more a...
Mindful Metaphors: How Visualization Brings Your Practice to Life
04 Oct 2025
Contributed by Lukas
Sam explores how everyday metaphors can make mindfulness more vivid and relatable, helping us carry the practice into daily life with greater ease. Le...
Aging, Anxiety, and Self-Acceptance: Why Getting Older Is a Gift
03 Oct 2025
Contributed by Lukas
Aging can stir anxiety in a culture obsessed with youth, but it also offers perspective, emotional growth, and freedom. In this episode, Rosie shares ...
Anxiety, Emotions, and Healing: How to Stop Bottling It Up
02 Oct 2025
Contributed by Lukas
When we suppress emotions, they don’t disappear — they get louder, often showing up as anxiety, tension, or irritability. In this episode, Rosie s...
Anxiety, Fear, and Truth: How to Stop Believing Every Thought
01 Oct 2025
Contributed by Lukas
Anxiety often convinces us that our fears are facts. In this episode, Rosie unpacks how unchecked thoughts shape our reality and offers a simple mindf...
Morning Routines for Anxiety and Creativity: The Power of Sunrise
30 Sep 2025
Contributed by Lukas
Sometimes the best antidote to anxiety isn’t doing more — it’s slowing down. In this episode, Rosie reflects on the stillness of sunrise, how mo...
How to Stay Calm When Anxiety Wants Control
29 Sep 2025
Contributed by Lukas
Anxiety often disguises itself as control, convincing us that peace comes from managing every detail. In this episode, Rosie reflects on compromise, p...
High-Functioning Depression: Dr. Judith Joseph on Signs, Struggles & Finding Joy Again
28 Sep 2025
Contributed by Lukas
High-functioning depression is one of the most misunderstood mental health struggles of our time — and psychiatrist, professor, and author Dr. Judit...
The Power of Changing Your Mind
27 Sep 2025
Contributed by Lukas
In this episode, Sam talks about how rethinking and reshaping your beliefs can create space for new possibilities and guide you toward a more fulfilli...
Befriending Your Anxiety: How Compassion Loosens Its Grip
26 Sep 2025
Contributed by Lukas
What if you stopped battling anxiety and started listening to it? In this episode, Rosie shares how treating anxiety with curiosity and compassion can...
Anxiety and Control: Why Micromanaging Doesn’t Work (and What Does)
25 Sep 2025
Contributed by Lukas
Anxiety often disguises itself as control, convincing us that micromanaging every detail will keep us safe. In this episode, Rosie shares her own stru...
The Weight of Being Seen: Moving Through Social Anxiety with Compassion
24 Sep 2025
Contributed by Lukas
Social anxiety isn’t about avoiding people — it’s about the fear of not being accepted. In this episode, Rosie opens up about the vulnerability ...
When Anxiety Hits Your Body First: Listening to the Signs Before Your Mind Catches Up
23 Sep 2025
Contributed by Lukas
Anxiety doesn’t always start in your head — it often begins in your body. In this episode, Rosie recalls a moment when physical symptoms struck wi...
How to Stop Spiraling Thoughts and Find Stillness
22 Sep 2025
Contributed by Lukas
Anxiety can feel overwhelming, but it’s not who you are. In this episode, Rosie shares her journey with anxiety, from growing up in chaos to finding...
From Boredom to Curiosity: How to See the World with Fresh Eyes
21 Sep 2025
Contributed by Lukas
Sam explores how cultivating an active sense of wonder can break us free from routines, helping us stay engaged, inspired, and open to new experiences...
Healing Through Storytelling: Why Writing Your Life Story Matters
20 Sep 2025
Contributed by Lukas
Sam shares how reflecting on and writing your story can be a deeply healing practice that helps you see how far you’ve come and better understand yo...
What Are You Still Carrying? Learning to Release What No Longer Serves You
19 Sep 2025
Contributed by Lukas
We often carry stress long after a moment has passed. In this episode, Rosie reflects on a Zen parable and her own experience of holding on to tension...
You Don’t Have to Be Always Available: Boundaries Build Real Connection
18 Sep 2025
Contributed by Lukas
Being “always on” doesn’t make us better friends or colleagues — it leaves us drained. In this episode, Rosie reflects on breaking the habit o...
Creative Recovery: How Rest and Stillness Spark Inspiration
17 Sep 2025
Contributed by Lukas
Creativity doesn’t thrive in chaos — it grows in rest. In this episode, Rosie reflects on how slowing down after burnout helped her reconnect with...
Letting Go of Guilt: Why Rest Is Not Something You Have to Earn
16 Sep 2025
Contributed by Lukas
Why do we feel guilty for resting? In this episode, Rosie explores the internalized belief that our worth is tied to productivity. Through personal st...
The Cost of Doing Too Much: Why Rest Is Essential for Your Well-being
15 Sep 2025
Contributed by Lukas
When we push too hard, something always gives. In this episode, Rosie reflects on her own struggle with overwork, the forced pause that illness brough...
Dr. Tara Swart on Intuition: The Neuroscience of Trusting Your Gut
14 Sep 2025
Contributed by Lukas
Should you trust your gut? Neuroscientist and MIT lecturer Dr. Tara Swart says yes. In this episode, she unpacks the science behind intuition — how ...
Finding Meaning in Ancient Traditions: What Religion Can Teach Us About Awe and Resilience
13 Sep 2025
Contributed by Lukas
Today, Sam explores how religious traditions can spark wonder and guide us in creating strong, supportive communities. Learn more about your ad choice...
How to Work with Self-Doubt
12 Sep 2025
Contributed by Lukas
Doubt can stop us from applying, speaking up, or taking the next step. In this episode of Radio Headspace, Dora shares how mindfulness helps us meet d...
How to Calm a Restless Mind
11 Sep 2025
Contributed by Lukas
Restlessness and worry can feel like your mind is a browser with too many tabs open. In this episode of Radio Headspace, Dora shares how mindfulness h...
How to Stay Awake in Meditation
10 Sep 2025
Contributed by Lukas
Sloth and torpor — fatigue, fogginess, or low energy — can pull us out of meditation and daily life. In this episode of Radio Headspace, Dora shar...
How to Work with Anger in Meditation
09 Sep 2025
Contributed by Lukas
Ill will — resentment, irritation, or judgment — can cloud the mind in meditation and life. In this episode of Radio Headspace, Dora shares a pers...
How to Work with Desire in Meditation
08 Sep 2025
Contributed by Lukas
Desire can feel like an itch we’re desperate to scratch, promising satisfaction but leaving us restless. In this episode of Radio Headspace, Dora ex...
Taming Our Thoughts
07 Sep 2025
Contributed by Lukas
Today, Sam explores how mindfulness can help us interrupt unhelpful thought patterns and see ourselves and the world with more clarity. Learn more abo...
Opening Up
06 Sep 2025
Contributed by Lukas
Today, Sam shares ways to connect more deeply with others by practicing openness and getting comfortable with lowering our guard. Learn more about you...
Uncertainty Isn’t a Gap — It’s Potential
05 Sep 2025
Contributed by Lukas
Uncertainty after job loss can feel like standing on shaky ground with no map. Our brains interpret not knowing what’s next as a threat, triggering ...
How to Find Calm in Confusion
04 Sep 2025
Contributed by Lukas
Confusion after job loss can feel like the ground has shifted beneath you. It’s tempting to see that uncertainty as failure, but confusion is a natu...
Turning Anger into Purpose After a Layoff
03 Sep 2025
Contributed by Lukas
Anger after job loss can feel overwhelming whether it’s directed at a company, a decision-maker, or even yourself. In this episode of Radio Headspac...
Feeling Angry After a Layoff? Listen to This
02 Sep 2025
Contributed by Lukas
Frustration after losing a job can feel all-consuming especially when you worked hard for a role that felt like the perfect fit. In this episode of Ra...
The Mindful Way to Handle Sudden Job Loss
01 Sep 2025
Contributed by Lukas
When a job ends suddenly, it’s more than a career change — it’s an emotional earthquake. Shock is often our body’s way of protecting us, buyin...
Narcissism: Spotting Red Flags and Protecting Your Peace, with Dr. Ramani Durvasula
31 Aug 2025
Contributed by Lukas
Narcissism isn’t just a buzzword. In this episode, psychologist Dr. Ramani Durvasula breaks down narcissism and gaslighting, shows how they appear i...
Beyond Comparison
30 Aug 2025
Contributed by Lukas
Today, Eve offers mindful ways to notice comparison, soften jealousy, and turn toward what makes you proud. Learn more about your ad choices. Visit po...
Write the Next Chapter with Courage
29 Aug 2025
Contributed by Lukas
When life doesn’t go as planned, it’s easy to think the story is over. Dora reminds us that we get to shape the next chapter, and it might be even...