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Radio Headspace

Radio Headspace

Join us every weekday morning to take a few moments to step out of the internal chatter and external noise. We'll pause and reflect to consider what brings us together in this shared human condition and how we can live a life that best reflects our limitless potential.


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Cause and Effect

 Every action has a consequence. Intended or not - everything you do has a result, and a lot of your reactions and responses are habits. But even knowing that doesn?t necessarily help us change! Of course this is also true in the mind. The more we can sit with the mind, the more we can make a change. Learn more about your ad choices. Visit
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Present in a Memory

n meditation, we talk about being in the present moment, because a lot of our struggles come from repetitive thought patterns. But that does not mean we can never allow ourselves to be with a memory. The difference is how we engage with it. Today, let yourself follow the memories, and notice what comes up. Learn more about your ad choices. Visit
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There Is No Right Time

How often have you waited for the ?right moment? to make a change or start something new? It can be tempting to wait until the situation is just right, but here?s a spoiler: that will never happen. Life is a journey and every new experience is a journey, not a destination. This weekend, try something you?ve been putting off and see how it feels. Learn more about your ad choices. Visit
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It?s The Little Things

The small things in life can be the big things, too. That goes for the things that bring us joy, nourish us, or delight us. But it can also apply for the things that annoy us, inconvenience us, or cause us pain. The next time you feel like the little things are getting the better of you, take time to pause and see if you can be fully present for every little moment.  Learn more about your ad choices. Visit
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The Courage To Ask For Help

Life?s lessons can come from everywhere, not just our teachers. Our teachers even need a little help getting inspired sometimes. Today, Eve shares a story that helped her out recently. Learn more about your ad choices. Visit
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Every Day?s A School Day

In meditation, there?s a quality called ?beginner?s mind,? which means dropping your expectations and preconceived ideas about something and approaching it with an open mind ? a beginner?s mind. By keeping our minds open, we may be surprised and delighted by what?s in front of us. Learn more about your ad choices. Visit
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Choose Kindness

Today we?re covering a very interesting question: Should you have compassion for those who take advantage of that kindness? It?s a very natural reaction to respond in kind when someone treats us poorly, but it?s unlikely to resolve a tense situation. Today, practice setting firm, but kind boundaries with anyone who may be rude to you ? and remember, there is often more going on behind the scenes than you may realize.  Learn more about your ad choices. Visit
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Correctly Made for the Task of Living

There is so much wellness advice out there, it can be hard to tell what?s a trend and what?s real. If a particular trend doesn?t work for you, we may assume there?s something wrong with us rather than the trend! Today, pay attention to what your body and mind are telling you. You already know what to do. Learn more about your ad choices. Visit
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What I Talk About When I Talk About Solitude

How much time do you spend alone? Solitude is required for most of life?s endeavors. We must practice, explore, train, write ? whatever you?re pursuing ? we must do the work alone. Today, find 5-10 minutes to just sit and breathe (maybe in meditation ?), and see what comes up. You can get a copy of Haruki Murakami's book, What I Talk About When I Talk About Running wherever books are sold. Learn more about your ad choices. Visit
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Don?t Fear Criticism

Ouch! Criticism and rejection can really sting. But what if instead of getting hung up on how these messages are often delivered, we look into what?s actually being said. Perhaps there is some truth to the feedback you?re getting, and exploring that could be a key opportunity to grow.  Learn more about your ad choices. Visit
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The Secret to a Long and Healthy Life

In Japan, there?s a concept called ikigai (????) which speaks to living a life filled with purpose. Very often, when Westerners talk about finding your purpose, we talk about work, but ikigai is more than that. It?s finding your place in the world. This weekend, spend some time reflecting on where your time is spent and why. Learn more about your ad choices. Visit
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Follow the Footsteps

Anytime we step into the unknown, it?s uncomfortable. But there are probably people who have walked a similar path before. Look to them for guidance.  HiberNation is hosted by Mallika Rao and is available wherever you listen to podcasts. Binge the whole season now. Learn more about your ad choices. Visit
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Best-Laid Plans

We all know what happens to best-laid plans. Disruption to routine and uncertainty is a fact of life. But one of the best ways to combat anxiety and frustration around disruptions is to practice gratitude for things that are going well. This weekend, take a moment to reflect on 3 things you?re grateful for. How did you feel before and after that exercise?  Learn more about your ad choices. Visit
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The Dark Side of the Mind

Many people are uncomfortable with meditation, or time for quiet thought, because of the negative thoughts or feelings the mind can dredge up. But it?s only by allowing these thoughts to come up that we can practice letting them go. Remember, we are not our thoughts. And it?s only by allowing thoughts to come and go without judgment that we can truly find peace of mind. Learn more about your ad choices. Visit
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Me, Myself, and I

What would you tell your younger self about where you are now, or what you have achieved? You?ve probably come a long way! Even though we are constantly growing and changing, sometimes the storylines of our past and the ideas of who we think we are at odds with what is happening right now. Today, pay attention to where your sense of identity comes from. Is it from the life you?re living, right now? Or is it tied to ideas that are no longer true? Learn more about your ad choices. Visit
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Great Expectations

Many people who begin to meditate with Headspace expect they?ll instantly feel better and calmer. It?s natural to have expectations whenever we do anything, but holding on to these expectations can set us up for disappointment or frustration. Today, try to show up for whatever?s on your agenda without a sense of expectation.  Learn more about your ad choices. Visit
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From Reaction to Response

Stress isn?t inherently good or bad, it?s simply a natural response to something that feels threatening. During these moments of stress response, our bodies and nervous system can?t tell whether a lion is chasing you or your flight is delayed, all it knows is to react. But if we are able to create space in our bodies and minds, we can choose how we respond, not just react. Learn more about your ad choices. Visit
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Room For Not Knowing

Many of us feel like we have to know everything that?s going to happen, all of the time. But this feeling creates resistance in the mind. If we have to be so certain all the time, we lose space for curiosity, imagination, and even intimacy and connection with other people. This weekend, practice curiosity instead of certainty.  Learn more about your ad choices. Visit
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Rough Drafts and Revisions

Every time we think we?ve arrived somewhere, life has a way of changing our destination. It?s a constant work in progress, even when it feels like a decision or mistake we made is final. When we embrace the idea that nothing is final, we give ourselves the grace to begin again, no matter what happened before. Learn more about your ad choices. Visit
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Everything?s Been Done Before

Have you heard the saying ?everything has been done before?? That may be true, but it hasn?t been done by you! The idea that nothing is original can come up when we?re scared of trying something new, but remember, as long as you bring your authentic self to the experience, it will feel totally unique.  Learn more about your ad choices. Visit
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Each Step Counts

We love how the wellness community connects online, and how much it?s grown! But it?s easy to see everyone?s wellness breakthroughs and ?healing highlights? on social media, and think that?s all wellness should be. Breakthroughs are amazing, but every step you take every single day counts. Today, think about where you were a year ago and celebrate just how far you?ve come.  Learn more about your ad choices. Visit
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Lead by Being

When you?re on your own path, it can cause some friction in your interpersonal relationships ? especially if you?re on a new health and wellness journey that no one else in your family wants to come on with you. It can be tempting to try to push other people onto a healthier path, but the best way to convince people to follow is to be an example. Learn more about your ad choices. Visit
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The Dream You?re Already Living

Think back to your life a year ago. Chances are, you?re living in ways you may have only dreamed of. In the pursuit of our dreams, we often get caught up in the day-to-day struggle and forget how far we?ve come. Today, remember how far you?ve already come, and celebrate.  Learn more about your ad choices. Visit
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Change is a Good Thing

We?ve all heard the axiom, the only constant is change. Many of us ?fear? change, because we?ve learned to associate change as a process to make up for what we lack, instead of changing with compassion and care. When we approach change with compassion, the process of changing becomes a dance instead of a weight looming overhead.  Learn more about your ad choices. Visit
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No More Bad Days

Question for you: Did you really have a bad day, or did you have a bad moment that clouded everything else? If we?re not careful, that bad ?day? can creep into a bad week, or month, or year! Practice accepting things as they are ? not how you wish they would be ? and see if that doesn?t help you move on faster from bad moments. Learn more about your ad choices. Visit
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Why You Should Stop Complaining

We?ve all heard that complaining isn?t good for your mood,  but it?s also unhealthy for the body. It can actually damage your brain! Today, when the urge to complain arises, we invite you to try to reframe your reaction into something healthier ? like gratitude ? instead. Learn more about your ad choices. Visit
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Acting in Love

Love has many meanings and takes many forms. Many times the ways we act in love, it?s out of convenience. It can be transactional, or something we do out of obligation. But what would happen if we applied mindfulness to love, and attempt to act in love in a way that feels fully present in our mind and body? Try it today. Learn more about your ad choices. Visit
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Set Boundaries For Yourself

In all interpersonal relationships, boundaries aren?t just common sense, they are healthy. Boundaries can be hard to set, but they?re a form of self-protection and self-care. Remember, they?re not there to keep others out, they?re there to keep you safer and happier.  Learn more about your ad choices. Visit
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Paths to Personal Fulfillment

Very often, the dreams we have for ourselves are very different from the dreams that our loved ones may have for us. That can create tension in the relationship, but remember, these people often have the best intentions. Still, you must find your own path. What is best for you is up to you, and no one else.  Learn more about your ad choices. Visit
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Everyone?s a Teacher

Guidance can come from anywhere ? and very often from places we didn?t expect, or even want. But anyone can be a teacher if you are willing to listen to them. It?s often the people who we underestimate that can teach us the most ? if we let them. Keep your mind open, and listen to what guidance is coming your way.  Want Dora?s entire breakup collection? The entire collection is available now inside of the Headspace app. Learn more about your ad choices. Visit
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Do You Really See Them?

When we talk about creating space in the mind in meditation, we are talking about allowing thoughts and feelings to breathe. This allows us perspective on a situation or pattern in our own lives. But when we do this for ourselves, we are also practicing doing this for other people. When we create space, we can see others for who they are. Not how we want them to be. Learn more about your ad choices. Visit
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Keep Your Friends Close, and Demons Closer ?

There?s a thought in Eastern philosophy that a ?demon? isn?t a monster. It?s anything that hinders us from our liberation. These can be things that live within us. Today, instead of meeting your demons with judgment or attempts to repress, try to approach them with compassion and see how that makes you feel. Learn more about your ad choices. Visit
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You Were Born With a Destiny

 Is there a part of you that you?ve been previously shamed for? Maybe it?s your name, your heritage, and personal expression are something to be proud of, instead of something to run away from. Embracing these things can help lead us to our destinies in life. Learn more about your ad choices. Visit
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Past, Present, Future You

The only constant in life is change. And some of us embrace it more than others ? especially when we think about how we as people are changing all the time. Today, dig up some old photos, and appreciate the you that you used to be!  Learn more about your ad choices. Visit
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Your Reticular Activating System

All of the sensory information we receive every single day is filtered by one part of the brain: the reticular activating system, or RAS. We can encourage the RAS, and make new connections in our brain, by being more intentional with our focus. Today, focus on the good things to forge more positive connections. Learn more about your ad choices. Visit
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Don?t Forget to Breathe

How is your breathing? Very often, when we get stressed or overwhelmed, we can lose track of our breath. Our breath is what guides us. Focus on it to check in with yourself, and to return to the present moment. Each breath holds a sense of possibility. Learn more about your ad choices. Visit
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Stay Strong

When you express a negative emotion, how often are you told to ?be positive? or ?stay strong?? Today, we want to reframe how you think about strength. To be human is to experience the full range of the human experiences, so the next time you think to choose stoic strength over tears, consider allowing yourself to feel what comes natural to you. Learn more about your ad choices. Visit
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Welcome to Sunday

From Headspace Studios, we wish you a warm welcome to Sunday afternoons and to that creeping feeling of anxiety that seems to pop up around that time. You know the feeling... they're called the Sunday Scaries. Too cute a name for such a big feeling! But Headspace meditation teacher Dora Kamau is here to help you take it on, take back your Sundays, and enjoy your afternoons again. All new episodes of Sunday Scaries will be available exclusively on Spotify. Follow the show for new episodes, each Sunday. Learn more about your ad choices. Visit
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Work Hard, Rest Harder

Most of us grew up with the mantra ?work hard, play hard.? You can take extended periods of rest, like a vacation ? but only if you work first! This weekend, take a mini-vacation or staycation. Prioritize rest, and we?ll see you back here on Monday. Learn more about your ad choices. Visit
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Listen to Your Body

There is a lot of wellness advice out there ? what to eat, when to eat it, how to exercise, what ?healthy? looks like. But what much of this advice fails to mention is that none of it matters if it doesn't feel good to you. Let?s practice being mindful of what your body is telling you. Learn more about your ad choices. Visit
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Let?s Talk About Kindness

It?s easy to be kind when you?re in a good mood, but opportunities to be kind can arise at any time. It?s those moments when we have to deliberately choose kindness that can ultimately result in more happiness, than moments when we already feel kind. Learn more about your ad choices. Visit
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Find Confidence in the Journey

Confidence is the feeling of self-assurance, and confident people can inspire a sense of comfort in others. But how can each of us be more confident? Here are a few steps you can take ? and remember, the journey is where confidence grows. Learn more about your ad choices. Visit
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You Can Argue (Mindfully)

At Headspace, we believe that a mindfulness practice doesn?t just happen while you?re meditating. It can actually be a part of every facet of your life ? especially in your relationships with others, and those closest to us in particular. Learn more about your ad choices. Visit
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One Way to Eat A Raisin

How often do we go to do something, and finish the task with no recollection of it at all? This is because we don?t have present-moment awareness. But we can cultivate this skill through mindfulness. Consider practicing this weekend with a snack ? it doesn?t have to be a raisin! Have a good weekend, everyone! Learn more about your ad choices. Visit
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Have Your Stress Toolkit Handy

Stress is a part of life, but we can control how we respond to it. And the best way to respond to it is by having a few stress-busting activities on hand for when the going gets tough. Today, jot down a few ideas for your Stress Toolkit. Learn more about your ad choices. Visit
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Q&As with Kessonga

We get a lot of questions about meditation and mindfulness. Today, Kessonga is going to answer a few of them. Learn more about your ad choices. Visit
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Be Honest, Not Judgmental

While self-evaluation is healthy for self-improvement, it is often easy to confuse honesty with criticism. The latter comes from a place of judgment, which we should work to avoid. So today, let?s practice being honest with ourselves minus the judgment, and see how this can improve our well-being. Learn more about your ad choices. Visit
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Find Quiet in the Noise

Many of us are venturing back into the world ? and it?s busy out here! But even in the most demanding of places, we can find a sense of peace and quiet, if we know how to look for it.  Learn more about your ad choices. Visit
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Trust Your Gut

In the Headspace app, we often talk about the ever-present blue sky. That?s the sense of calm and ease that?s present in all of us, all of the time. In the same way, our intuition is always there to guide us. That instinctive voice always knows the right way, but sometimes we don?t listen. This weekend, tune in to your inner voice and see where it leads you. Learn more about your ad choices. Visit
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Reduce Stress, Increase Resiliency

There?s a common misconception that mindfulness can reduce stress. What mindfulness actually does is increase your stress resiliency, which is how we respond to stressors in our environment. Stress will never disappear ? it?s a part of life ? but through meditation and mindfulness, we can learn to control our reactions to it, making our response to stress less extreme. The book Kessonga mentioned is Full Catastrophe Living by Jon Kabat-Zinn. You can also get a crash course on meditation and mindfulness in Andy?s book, Get Some Headspace.  If you like what you hear, you can spend more time with Kessonga inside of the Headspace app, where he leads a variety of guided meditations and wind downs for sleep. Learn more about your ad choices. Visit
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