Radio Headspace

Rosie reflects on the powerful story of Frida Kahlo's transformation through tragedy, exploring how inspiring narratives can boost our mental health and resilience. She shares research on the impact of uplifting stories and offers a simple practice to help us see ourselves as the hero of our own journey.

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When someone wrongs us, it’s easy to hold onto resentment. But what if compassion could bring us peace instead? Today, Rosie explores how shifting our perspective can help us navigate conflict with more understanding and emotional freedom.

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Setting boundaries isn’t selfish—it’s an act of self-respect and self-care. In today’s episode, Rosie shares how boundaries empower us to protect our energy, prioritize what matters, and clarify our own needs. Learn practical ways to communicate your limits with kindness and compassion, so you can show up for yourself and others in a healthier, more authentic way.

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Rosie explores the profound impact of pausing in our fast-paced lives. Through personal stories, she illustrates how taking a moment to pause in conversations, decision-making, and creative work can lead to greater empathy, clarity, and connection. Learn simple ways to integrate the practice of pausing into your daily life and experience its transformative power.

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Rosie explores the Japanese concept of Mono no Aware, which invites us to embrace the beauty and bittersweetness of fleeting moments. Through a personal story of discovering this awareness in Japan, Rosie shares how letting go of expectations and pausing to notice life’s transient beauty can bring us back to the present. Tune in to learn how to cultivate this sensitivity and find depth in life’s simplest, most impermanent experiences.

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When life feels overwhelming, embracing the vastness of the unknown can bring peace. Rosie introduces the Japanese concept of yugen, sharing how moments of awe and mystery have helped her navigate difficult times. Learn how to pause, let go of control, and find beauty in the things we can’t fully understand. Tune in for a mindfulness practice to ground yourself in the present and reconnect with the wonder of life.

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Saying no can feel daunting, but it’s essential for protecting your energy and well-being. In today’s episode, Rosie shares a deeply personal story about learning to set boundaries with a loved one and offers actionable tips to help you prioritize your needs. Tune in for practical advice on how to say no with kindness and build healthier relationships.

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Our fast-paced world often makes us feel like we need to keep achieving to prove our worth, leaving little room for the rest we truly need. In today’s episode, Rosie delves into the importance of sitting still and embracing moments of rest. By giving ourselves permission to pause, we can find balance, clarity, and sustainable well-being. Tune in to learn practical ways to recharge and create space for your mind and body to thrive.

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Ever find yourself scrambling on Sunday night because you pushed all your Friday tasks to Monday? In this episode of Sunday Scaries, we delve into the stress of procrastination and discuss strategies to tackle your workload more effectively, so you can greet Monday with confidence instead of dread.

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Headspace's hit series, Sunday Scaries, is back with another season of new episodes. Get ready for the week with this mini-meditation podcast, hosted by Headspace Meditation and Mindfulness teacher, Rosie Acosta.

Tune in every Sunday to catch Sunday Scaries wherever you get your podcasts or in the Headspace app.

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Rosie dives into the power of trying new things as a way to reignite creativity and get out of a rut. Whether it’s stepping out of your comfort zone or simply exploring a fresh perspective, she shares practical tips and personal anecdotes to help you find inspiration in the unfamiliar. Rediscover your creative spark and bring a sense of curiosity into your daily life.

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In today’s episode, Rosie reflects on impermanence and the art of letting go, sharing her heartfelt journey of losing her beloved dog, Chewy, and the profound wisdom she gained from her mindfulness teacher, Michael Stone. Through stories of love, loss, and acceptance, Rosie explores how embracing impermanence can teach us to love deeply, even when everything we cherish is borrowed. Tune in for actionable tips on navigating grief, staying present in the pain, and finding peace in the temporary nature of life. https://www.headspace.com/articles/la-wildfires

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Heartbreak, especially the first, can feel overwhelming and all-consuming. In this episode, Rosie revisits her own experience of young love and the lessons it taught her. She explores how emotional pain, when faced head-on, can become a powerful teacher that leads to deeper self-awareness and healing. Rosie offers a mindfulness practice for sitting with pain without judgment, helping you move toward acceptance and resilience. Discover how turning toward your emotions instead of avoiding them can lead to a renewed sense of wholeness and self-love. https://www.headspace.com/articles/la-wildfires

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Fear is a universal experience, especially when life throws unexpected challenges our way. In this episode, Rosie shares a deeply personal story about her father's health crisis and how it forced her to confront overwhelming fear. Through mindfulness and embracing discomfort, she found a way to stay present and grow stronger. Rosie offers practical advice on leaning into fear and discovering the power it holds to awaken resilience and deepen connections. Learn how to navigate fear with compassion, and find strength in the moments that test you the most. https://www.headspace.com/articles/la-wildfires

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Rosie shares her deeply personal journey through health challenges and offers mindfulness practices to navigate feelings of helplessness and frustration. Through acceptance and self-compassion, she explores ways to stay present and resilient when life feels out of your control.

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Rosie shares her personal journey through fertility struggles, offering heartfelt insights into embracing self-compassion, letting go of control, and finding peace when life doesn’t go as planned. https://www.headspace.com/articles/la-wildfires

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While external validation feels good, relying on others' opinions can lead to a shaky sense of self-worth. Rosie shares ways to cultivate positive self-talk, validate yourself, and build an inner foundation of confidence that doesn’t depend on external praise.

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Rosie explores the idea that everyone is inherently creative, even if life has discouraged our creative pursuits. She shares practical ways to rediscover and nurture your creativity, offering inspiration to bring small acts of imagination and expression into your everyday life.

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Inspired by Italian cuisine and Picasso’s journey, Rosie explores how mastering the basics in mindfulness and mental health can lead to profound results. Simplicity is the foundation for creativity and growth. https://www.headspace.com/articles/la-wildfires

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Rosie explores the science of conditioning and how mindfulness can help break old habits. Learn practical steps to recognize triggers, rewire responses, and create healthier patterns in your daily life. https://www.headspace.com/articles/la-wildfires

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Rosie shares the concept of the "emotional raincoat," a tool for navigating emotionally charged situations while staying grounded and compassionate. Learn how to protect your peace without shutting down. https://www.headspace.com/articles/la-wildfires

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Rosie explores the Japanese concept of Hara Hachi Bu—eating until 80% full—and how mindful moderation can improve relationships with food, work, and life. Learn to savor and leave room for tomorrow.

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Rosie introduces the Japanese concept of Sabi, celebrating imperfection and wear as symbols of life’s richness. Learn to see beauty in your own cracks and scars as part of your unique story.

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Life doesn’t always go as planned. Rosie opens up about her journey with infertility and shares insights on how to navigate and find peace in moments of unmet expectations.

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Expressing your needs can feel challenging, especially for those who prioritize others. Rosie shares her journey of self-advocacy and offers tips to help you confidently voice what truly matters.

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Rosie shares how a simple mistake revealed the importance of practicing a beginner’s mind in relationships. Learn how staying open and curious can deepen connections and inspire personal growth.

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Rosie challenges the idea of "making it," focusing instead on aligning goals with personal values. Learn practical steps to embrace the journey, celebrate progress, and find joy in your pursuits.

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Rosie shares her story of canceling a long-dreamed wedding and how practicing non-attachment brought clarity and peace. Learn how letting go can make space for what truly matters.

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Rosie explores the Stoic concept of Amor Fati—embracing life’s joys and hardships as essential to growth. Learn how reframing challenges with mindfulness can help you find peace and strength.

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Rosie kicks off the new year with an essential reminder: carving out personal time isn’t selfish—it’s transformative. Learn how creating quiet moments can bring clarity, connection, and a better frame of mind.

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Productivity thrives on proper rest. Sam explores the 7 types of rest—physical, mental, sensory, creative, emotional, social, and spiritual—and shares tips to stay refreshed and energized for a busy lifestyle.

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Improv comedy is more than laughs—it’s a practice in mindfulness. Discover how saying “Yes, and…” fosters presence, adaptability, and openness, both on stage and in everyday life.

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Sam explores how speaking to yourself with the same compassion you give others can deepen self-awareness. Learn how self-kindness provides the soothing presence you need in challenging moments.

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Sam explains how understanding the emotions behind your habits can make changing them easier. By identifying emotional triggers with curiosity, you can take mindful steps toward creating better habits.

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Explore how to handle feelings of jealousy with compassion. Sam shares how to send loving-kindness to yourself in moments of envy, allowing space for both your emotions and the joy of others.

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Sam explores how meditation can help us reconnect with our emotions. By pausing and reflecting, we can ask ourselves important questions without pressure and see what feelings naturally emerge.

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Explore how mindfulness meditation helps us become less reactive and more thoughtful in our actions. Learn how discipline and restraint can foster better choices and reduce impulsive behaviors.

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Sam shares her personal struggles with being late, how to navigate tough conversations about tardiness, and the importance of valuing everyone’s time while fostering empathy and understanding.

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Social media often triggers jealousy, but it doesn’t have to. This episode explores how to understand and manage envy while cultivating joy and celebrating the successes of others.

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Discover how sensory awareness impacts your perception of the world. Sam explores how simple moments, like enjoying a cup of hot tea, can bring warmth, kindness, and help you feel more at ease.

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Discover how self-compassion helps you learn and grow. Sam explores how being kind to ourselves, rather than critical, fosters safety, acceptance, and empowers us to overcome challenges with resilience.

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Explore how small communication successes, especially across age and experience gaps, can lead to deeper connections. Sam shares tips on expressing feelings clearly to foster understanding with others.

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Explore how mindfulness can transform your relationship with music. Learn how to step back from emotional reactivity, allowing you to enjoy your favorite songs without overwhelming feelings of nostalgia or longing.

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Explore how mindfulness helps us notice the small joys in life, from a cup of tea to a beautiful flower. These moments of pleasure give us energy to do good in the world.

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Shifting focus from our problems to assisting others can uncover unexpected solutions for our own challenges. Discover how acts of service lead to personal growth and clarity.

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Familiarity can dull our sense of wonder, but there’s always more to learn. This episode encourages you to explore new perspectives and find curiosity in the ordinary moments of life.

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Learn how to embrace uncertainty and discover the hidden beauty in not knowing what the future holds. Let go of the need for control and find peace in life’s unpredictable moments.

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Sam explains the difference between empathy and compassion and shares tips for maintaining emotional boundaries. Learn how to care for others while protecting yourself from emotional fatigue and burnout.

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Find Calm Through Rhythmic Movement

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Explore how a growth mindset can transform your approach to life. Learn to embrace failure as a chance to pivot, innovate, and continually improve your abilities through practice and persistence.

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Let go of cynicism and embrace skepticism as a tool for transformation. Learn how questioning accepted norms can open the door to reimagining our world and finding hope in change.

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Stepping out of your comfort zone can feel daunting, but doubt shouldn’t hold you back. This episode explores how to build confidence and make decisions with clarity and self-assurance.

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Are you enjoying Friday or already stressing about what’s next? This episode encourages you to embrace the present, find joy, and truly savor your weekend without future anxieties.

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Eve shares the “Maybe Principle,” teaching listeners how to embrace uncertainty with curiosity and mindfulness. This episode encourages openness to life’s unpredictability, reminding us that not knowing can lead to new possibilities.

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Eve shares encouraging words for facing change with confidence. Listeners will gain practical tips for navigating uncertainty, staying resilient, and trusting their own ability to handle any challenges that come their way.

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Eve reflects on how offering solutions can sometimes be unhelpful. She provides tips on mindful listening and teaches listeners how to offer support without taking control or trying to fix everything.

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In this episode, Eve encourages listeners to embrace the discomfort that comes with growth. She explains how stepping out of familiar routines opens the door to new possibilities and lasting change.

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This episode encourages listeners to challenge themselves and pursue new skills or passions, no matter their age. Eve discusses how stepping out of your comfort zone can lead to new opportunities.

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Life’s disruptions are inevitable, but gratitude can ease anxiety and frustration. This weekend, reflect on three things you’re thankful for and notice how it shifts your perspective and mood.

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Our past storylines often clash with who we are today. This episode invites you to reflect on your identity—are you living in the present or holding onto outdated narratives?

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This episode invites listeners to explore how sound can provide comfort during challenging times. Eve offers guidance on using sound as a therapeutic tool to process emotions and find peace.

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Eve shares her personal journey and offers hope to listeners facing challenges, especially around family planning. This episode is about finding strength, hope, and support along the road to parenthood.

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Eve offers listeners strategies for finding peace and balance in the face of uncertainty. Drawing from mindfulness practices, she shares ways to stay grounded and calm during challenging times.

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This episode encourages listeners to let go of control and appreciate the beauty in everyday moments. Eve reflects on how we can find joy and balance in small, seemingly mundane experiences.

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Eve shares lessons learned from challenging life experiences, offering insight on how to find strength and resilience. This episode encourages listeners to embrace their own healing journey with hope and patience.

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Meditation isn’t instant magic, and expecting immediate calm can lead to frustration. This episode explores how releasing expectations allows meditation to truly transform your mental well-being over time.

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Stress is a natural response, but how we handle it is key. Learn how creating mental and physical space empowers you to respond thoughtfully instead of reacting impulsively.

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Licensed therapist Kier Gaines explains how therapy can improve family dynamics by focusing on individual roles and fostering safer spaces for all family members. He emphasizes that a healthy family doesn’t mean perfection — it means creating understanding and connection.

You can learn more about Kier’s incredible insights on his Youtube, TikTok, and Instagram. 

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In this episode, licensed therapist Kier Gaines explores healthy communication and management of expectations in romantic relationships. He offers insights into how therapy can transform the way men communicate, not just through talking but also through understanding and empathy.

You can learn more about Kier’s incredible insights on his Youtube, TikTok, and Instagram. 

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Licensed therapist Kier Gaines explains the importance of accountability and self-forgiveness. He shares how being accountable for your actions can lead to personal growth, healthier relationships, and a pathway to self-forgiveness, while debunking the myth that one mistake defines you.

You can learn more about Kier’s incredible insights on his Youtube, TikTok, and Instagram. 

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This episode encourages listeners to let go of control and appreciate the beauty in everyday moments. Eve reflects on how we can find joy and balance in small, seemingly mundane experiences.

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In this episode, licensed therapist Kier Gaines explores cognitive distortions and flawed logic. He dives into how our past experiences shape our mental filters, often leading to harmful thought patterns, and provides practical strategies for managing them.

You can learn more about Kier’s incredible insights on his Youtube, TikTok, and Instagram. 

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This episode tackles therapy misconceptions, especially for men. Dr. Kier Gaines debunks myths and discusses common misunderstandings, revealing how therapy might actually be better than you think.

You can learn more about Kier’s incredible insights on his Youtube, TikTok, and Instagram. 

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Dora Kamau highlights the power of awareness in meditation, inspired by Headspace’s 'Letting Go of Stress' course. Learn how cultivating awareness can transform how you manage stress and find peace.

You can learn more about Kier’s incredible insights on his Youtube, TikTok, and Instagram. 

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Dora Kamau explores stress’s evolutionary purpose and its potential for transformation. Drawing from Headspace’s 'Letting Go of Stress' course, she offers insights on changing how we perceive and manage stress.

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In this episode, Kessonga explains how reflecting on loving memories can offer a deeper connection to life’s richness, encouraging listeners to draw on these moments to find peace and joy today.

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Kessonga shares how his work with Headspace has enriched his life and offers simple tips on how you can bring more joy and contentment into your daily routine.

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Learn how reflecting on positive moments can boost feelings of gratitude and create a lasting sense of peace in your day-to-day life.

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Learn how mindfulness helps you recognize when you're most at peace and creative, helping you make the most of those moments.

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Mindfulness enables us to stop procrastination and build more productive habits by cultivating focus and awareness in everyday actions.



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It’s natural for ego to surface, but how can we make it work in our favor? In this episode, Kessonga shares mindful techniques to help balance ego and let it shine constructively.

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Learn how mindfulness helps us pause before reacting, allowing us to act with intention and avoid negative consequences.

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Kessonga reflects on what mindfulness has taught him about karma and consequences, sharing a personal family story that highlights the benefits of having "good karma."

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Kessonga explores how loving-kindness can be a powerful tool for resolving inner and outer conflict, allowing us to send love to those we’re in conflict with and to foster deeper peace and connection.

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Making choices can feel overwhelming, but mindfulness offers clarity. In this episode, Kessonga discusses how mindfulness practices can ease the stress of decision-making, helping us make choices with confidence and calm.

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Kessonga shares how mindfulness can help us identify when we’re bending to others’ expectations instead of focusing on our needs, and offers ways to regain control and live authentically.

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In this episode, Kessonga explores how mindfulness can guide us in assessing our relationships. Learn to identify unhealthy connections and gain tools to let go of toxic ties for your well-being.

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Kessonga delves into a song that embodies hope and resilience, using its message to inspire personal perseverance. This episode reflects on music's power to uplift and support us through collective struggles.

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Inspired by "I'm Coming Out" by Diana Ross, Kessonga reflects on the journey to self-confidence and authenticity. This episode explores how mindfulness can help us embrace and express our true selves.

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Arthur C. Brooks discusses the importance of focusing on personal growth, relationships, and community involvement to build a life of meaning and happiness beyond the political landscape. Learn how to balance life’s priorities.

Want to learn the science-backed insights that are the real keys to a life of meaning, purpose, and ultimately happiness? Go to scienceofhappier.com and use the code HEADSPACE for an exclusive discount. For even more insights, visit arthurbrooks.com.

If you find yourself struggling with election anxiety, check out the How to Stop Worrying About Politics meditation on the Headspace app. It offers practical exercises to help you navigate this stressful time with ease.

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Arthur C. Brooks explores how participating in civic activities can enhance your sense of purpose and happiness. Learn how to engage meaningfully in political discourse while maintaining inner peace and well-being.

Want to learn the science-backed insights that are the real keys to a life of meaning, purpose, and ultimately happiness? Go to scienceofhappier.com and use the code HEADSPACE for an exclusive discount. For even more insights, visit arthurbrooks.com.

If you find yourself struggling with election anxiety, check out the How to Stop Worrying About Politics meditation on the Headspace app. It offers practical exercises to help you navigate this stressful time with ease.

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Arthur C. Brooks discusses strategies for coping with post-election blues, especially when your candidate doesn’t win. Learn how to stay positive, maintain hope, and rebuild happiness after a tough election outcome.

Want to learn the science-backed insights that are the real keys to a life of meaning, purpose, and ultimately happiness? Go to scienceofhappier.com and use the code HEADSPACE for an exclusive discount. For even more insights, visit arthurbrooks.com.

If you find yourself struggling with election anxiety, check out the How to Stop Worrying About Politics meditation on the Headspace app. It offers practical exercises to help you navigate this stressful time with ease.

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Election anxiety is common, but Arthur C. Brooks offers practical, science-backed mindfulness techniques to help you stay calm and grounded. Learn how to manage election stress and focus on what you can control.

Want to learn the science-backed insights that are the real keys to a life of meaning, purpose, and ultimately happiness? Go to scienceofhappier.com and use the code HEADSPACE for an exclusive discount. For even more insights, visit arthurbrooks.com.

If you find yourself struggling with election anxiety, check out the How to Stop Worrying About Politics meditation on the Headspace app. It offers practical exercises to help you navigate this stressful time with ease.

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Arthur C. Brooks shares insights on the Four Pillars of Happiness—essential elements that can help us remain grounded and joyful, even during stressful events like elections. Learn how to cultivate lasting well-being.

Want to learn the science-backed insights that are the real keys to a life of meaning, purpose, and ultimately happiness? Go to scienceofhappier.com and use the code HEADSPACE for an exclusive discount. For even more insights, visit arthurbrooks.com.

If you find yourself struggling with election anxiety, check out the How to Stop Worrying About Politics meditation on the Headspace app. It offers practical exercises to help you navigate this stressful time with ease.

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Emotions aren’t always simple, and it’s natural to feel conflicting feelings. In this episode, we explore how to sit with our emotions, finding peace and self-understanding in the gray areas of life.

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Life's hardships are unavoidable, but mindfulness offers a steady anchor. This episode discusses how meditation and intention-setting can guide us toward calm, present-minded solutions in tough moments.

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Learn how mindfulness can deepen your connection with the natural world, bringing peace, clarity, and a renewed sense of belonging in our chaotic lives.

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Explore the power of eco-mindfulness in nurturing a deeper connection with the Earth, while making small, intentional choices that contribute to healing our planet.

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Discover how the ocean’s natural rhythm and vastness reflect mindfulness practices, offering grounding, calm, and perspective during overwhelming moments.

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Understand how mindfulness and self-compassion can help you manage the unpredictable waves of grief, creating space for healing and emotional peace.

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Explore how mindful reflection can help release the weight of regret, turning past mistakes into opportunities for growth, compassion, and self-awareness.

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Everyone's journey is unique, and mindfulness helps us adapt to our own needs. In this episode, we explore how to recognize what works for you and embrace a personalized approach to well-being.

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As you deepen your mindfulness practice, you may notice how it affects those closest to you. This episode explores the ripple effect of meditation and how it can strengthen personal relationships.

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Politics can strain relationships, but mindfulness and compassion offer a way to navigate differences. Learn how to keep conversations grounded in love, respect, and understanding, even when opinions clash.

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Play and joy are vital for well-being, yet are often overlooked. Learn how integrating mindfulness and playful moments can recharge your energy and bring more happiness to your daily life.

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In a fast-paced world, it's easy to get stuck planning for the future and missing out on the here and now. This episode explores mindfulness techniques to stay present and enjoy life’s unfolding moments.

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Kessonga shares how mindfulness and meditation enhance the travel experience. Through his journey in Padua, Italy, he explores how slowing down and being present creates more meaningful memories and connections.

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Financial stress can be overwhelming, but mindfulness and meditation offer tools to navigate it. Learn how to stay grounded, find calm, and shift your perspective when money challenges feel like too much.

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Kessonga explores the healing power of stillness. Learn how taking a moment to pause and embrace quiet can help calm the mind, restore balance, and bring a deeper sense of peace.

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Kessonga shares a joyful memory and reminds us of the importance of humor and laughter. Learn how to invite more joy into your life, even amidst the responsibilities of adulthood.

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This episode dives deep into the healing power of loving-kindness in relationships affected by addiction or emotional strain. Learn how to balance compassion and healthy boundaries to transform challenging relationships and protect your well-being.

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Headspace provides mindfulness and well-being content, not clinical treatment. This content is not a substitute for professional medical advice, diagnosis, or treatment and is not intended to replace care provided by a mental or physical health professional.

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Inspired by Thich Nhat Hanh’s Engaged Buddhism, discover how small, mindful acts of kindness in your own community can create a positive ripple effect, making the world a better place one step at a time. Learn more about Rosie here!

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Just like LA capturing much-needed rain, we must prepare ourselves to receive life’s blessings—whether love, success, or kindness. Learn how to open yourself up to the gifts you deserve. Check our more from Rosie here!

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Discover the art of Wu Wei, the philosophy of effortless action, through the wisdom of Hayao Miyazaki’s filmmaking. Learn how embracing flow rather than forcing outcomes can lead to unexpected rewards. Learn more from Rosie here!

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Explore how taking your time, like when making mole, can lead to deeper connections, better creativity, and more fulfilling results. Sometimes the best things in life aren’t efficient—they’re meaningful. Learn more from Rosie here!

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Rosie explains how getting a 'no' can be an opportunity to learn and grow. With self-compassion, rejection doesn’t have to define you but can lead to new, unexpected possibilities.

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Rosie explores the power of self-compassion and reminds us that others’ negative comments don’t define us. Learn how to embrace your worth and rise above external criticism with kindness. Learn more from Rosie on her IG!

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Shift your perspective on failure—it’s not about success or failure, but about becoming more interesting and authentic. Learn how your mistakes and missteps can lead to memorable stories and personal growth. Learn more about Rosie here!

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Feeling stuck in life? By practicing loving-kindness, you can find the emotional clarity and inner strength to move forward. Discover how to use compassion and mindfulness to overcome life’s hurdles and cultivate emotional freedom. Check out Rosie's work on her IG!

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Struggling with self-judgment? This episode explores how practicing loving-kindness toward yourself can ease negative self-talk, reduce stress, and improve emotional resilience. Learn to embrace self-compassion and grow from setbacks with grace.

If you want to learn more from Rosie, head to her IG!

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When disagreements arise, it’s easy to let frustration take over. This episode focuses on how Loving-Kindness can be used to maintain connection and respect during difficult conversations, helping you build stronger, more compassionate relationships.

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Discover the power of Loving-Kindness meditation to open your heart and bring more empathy into your life. Explore how practicing compassion can help you heal and foster deeper connections, even in the most challenging circumstances.

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When we face challenges, it can be hard to see the finish line. Today, Sam tells us how curiosity can help us handle the tough tasks of our lives.

Sam has taught mindfulness and social emotional learning to teens, families and adults all over the world for more than 12 years. She obtained her master’s degrees in clinical and educational psychology from Columbia University, and an M.S. in emotion science from Mid-Sweden University. You can reach out to Sam on Instagram here!

Try the Headspace app free for 30 days here!

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Today, Sam begins her segment on the Eightfold Path, a group of Buddhist teachings designed to help us with whatever life throws our way. This first episode is all about using our words more mindfully.

Sam has taught mindfulness and social emotional learning to teens, families and adults all over the world for more than 12 years. She obtained her master’s degrees in clinical and educational psychology from Columbia University, and an M.S. in emotion science from Mid-Sweden University. You can reach out to Sam on Instagram here!

Try the Headspace app free for 30 days here!

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Whether it’s music or meaningful moments, shared experiences can deepen your connections with others. Explore how to bridge differences, create common ground, and build stronger relationships through mindful listening and openness.

You can find more wonderful content from Rosie on her IG. Additionally, you can find her new book, You Are Radically Loved here.  

And lastly, if you need to talk something out, or just need someone to listen. Check out Headspace coaching here. 

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Break out of emotional loops and discover new perspectives by expanding your horizons. Learn how to balance familiar comforts with fresh experiences, all while staying mindful of your emotional health.

You can find more wonderful content from Rosie on her IG. Additionally, you can find her new book, You Are Radically Loved here. 

And lastly, if you need to talk something out, or just need someone to listen. Check out Headspace coaching here. 

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Learn how experiences, both past and present, shape your emotions and mindset. By being mindful of the music and moments in your life, you can cultivate more joy and deeper emotional understanding.

You can find more wonderful content from Rosie on her IG. Additionally, you can find her new book, You Are Radically Loved here.  

And lastly, if you need to talk something out, or just need someone to listen. Check out Headspace coaching here. 

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Discover how engaging with nostalgic moments and memories can boost your mood, improve well-being, and strengthen connections with others. Learn to use nostalgia as a tool for mindfulness and emotional health.

You can find more wonderful content from Rosie on her IG. Additionally, you can find her new book, You Are Radically Loved here.  

And lastly, if you need to talk something out, or just need someone to listen. Check out Headspace coaching here. 

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Explore how reflecting on your past experiences, like revisiting music or other personal moments, can deepen self-awareness and support personal growth. Learn how music and memories can guide you toward greater emotional resilience and connection. Try the Headspace app free for 30 days here!

You can find more wonderful content from Rosie on her IG. Additionally, you can find her new book, You Are Radically Loved here.

And lastly, if you need to talk something out, or just need someone to listen. Check out Headspace coaching here.

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Whether you’re looking at life from a broad, high view or focusing on the small details in front of you, both perspectives bring their own wisdom. In today’s episode, we discuss how shifting between these views can help you navigate life’s challenges with mindfulness, offering balance and clarity. Discover how this Zen practice can make a positive impact on how you approach everyday situations.

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Mindfulness can take many forms depending on where and how it’s learned. In this episode, we explore the distinction between Western mindfulness, which focuses on cultivating awareness, and Eastern mindfulness, which emphasizes compassion. By integrating both approaches, you can develop a more balanced, holistic mindfulness practice that benefits both mind and heart.

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Caring for aging parents can be a deeply meaningful experience. Learn strategies to approach this transition with compassion and balance, improving both your life and the relationships with your loved ones. Headspace is available at no cost to all Kaiser Permanente members, get started here. Learn more about Dr. Watford, Kaiser Permanente psychiatrist, here.

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Moving in with a partner can deepen your relationship and enhance communication. Learn how to create a loving, supportive home while navigating the exciting journey of building a life together. Headspace is available at no cost to all Kaiser Permanente members, get started here. Learn more about Dr. Watford, Kaiser Permanente psychiatrist, here.

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Career transitions are moments of growth and reinvention. Learn how to turn job changes into opportunities for self-discovery, increased confidence, and professional success. Headspace is available at no cost to all Kaiser Permanente members, get started here. Learn more about Dr. Watford, Kaiser Permanente psychiatrist, here.

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As your children grow and change, so can your relationship with them. Discover how adapting to each stage of parenthood can strengthen your bond, improve your parenting skills, and lead to more rewarding experiences. Headspace is available at no cost to all Kaiser Permanente members, get started here. Learn more about Dr. Watford, Kaiser Permanente psychiatrist, here.

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Life transitions, like breakups or job changes, can be tough but offer opportunities for growth. Learn how to embrace these changes to propel your personal development and create a stronger, more resilient you. Headspace is available at no cost to all Kaiser Permanente members, get started here. Learn more about Dr. Watford, Kaiser Permanente psychiatrist, here

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Discover how cultivating contentment through mindfulness can improve your emotional well-being, allowing you to accept life's ups and downs with greater ease.

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Explore how Samantha Edu rediscovered her childhood hobbies and why they are vital for self-care. Learn how to find and nurture hobbies that enrich your life.

If you liked this episode, you can find more of Samantha's work on her IG. She talks about empowering hearts and minds through community, therapy, and coaching.

If you're interested in one on one coaching with Headspace, check it out here.

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Protect your well-being while enhancing your connections.

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Embrace your unique journey despite others' expectations

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Gain wisdom from surprising sources.

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In Eastern philosophy, ‘demons’ represent anything that holds us back from freedom. Instead of meeting your inner struggles with judgment or repression, approach them with compassion to foster healing and personal growth.

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In Eastern philosophy, ‘demons’ represent anything that holds us back from freedom. Instead of meeting your inner struggles with judgment or repression, approach them with compassion to foster healing and personal growth.

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Learn how deep listening can reveal overlooked insights and strengthen your connections.

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Discover the value of reconnecting with childhood hobbies as an adult. Learn how these activities can enhance your quality of life and offer a creative outlet that balances the demands of adulthood.

If you liked this episode, you can find more of Samantha's work on her IG. She talks about empowering hearts and minds through community, therapy, and coaching.

If you're interested in one on one coaching with Headspace, check it out here.

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Have you ever been shamed for parts of your identity, like your name or heritage? Instead of hiding, learn to embrace and take pride in these aspects of yourself. By honoring who you truly are, you open the path to discovering your life's true purpose.

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Change is inevitable, and so is your personal growth. Reflect on your journey by revisiting old photos, and take a moment to appreciate the person you used to be. Embrace the changes that have shaped who you are today.

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Learn how the Reticular Activating System (RAS) filters sensory information and how you can train it to focus on the positive. By intentionally directing your focus, you can create new, positive connections in your brain, shaping a more optimistic outlook on life.

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Discover how your breath can be a powerful tool for managing stress and staying present. Learn to check in with yourself through mindful breathing, using each breath as a way to reconnect with the moment and unlock a sense of possibility.

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Explore a new perspective on strength by allowing yourself to experience the full range of human emotions. Learn how embracing natural feelings, rather than forcing positivity or stoicism, can lead to true emotional resilience and well-being.

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 In moments of conflict, it's easy to feel divided, but holding onto negativity only strengthens that divide. By reminding yourself, "this person is like me," you can begin to release those feelings and find common ground for healing.

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Explore the importance of maintaining and cultivating friendships in adulthood. Understand why friendships are crucial for emotional well-being and how to build meaningful connections despite life’s many transitions.

If you liked this episode, you can find more of Samantha's work on her IG. She talks about empowering hearts and minds through community, therapy, and coaching.

If you're interested in one on one coaching with Headspace, check it out here.

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Learn how authenticity in your career can prevent burnout and lead to a more fulfilling work life.

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Discover how making rest a part of your routine can lead to greater productivity and well-being.

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Discover how strong social ties and shared activities can improve your quality of life and increase longevity.

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Learn about the political history of meditation and its impact on modern mindfulness practices.

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Discover how real change comes from lived experiences and from practicing meditation, not just reading about it.

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Explore a gentle mindfulness practice that helps you naturally connect with feelings of gratitude, without the pressure to force it. Learn how to cultivate genuine gratitude in a way that feels authentic and fulfilling.

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Learn how to make restoration an everyday practice rather than just something reserved for the weekend. Discover how to integrate holistic habits that rejuvenate your mind and body amidst the demands of corporate life. If you liked this episode, you can find more of Samantha's work on her IG. She talks about empowering hearts and minds through community, therapy, and coaching.

If you're interested in one on one coaching with Headspace, check it out here.

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Learn how to shift your meditation practice from a solo pursuit to one that benefits the collective.

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Explore how changing your self-perception can lead to a more mindful and less stressful life.

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Understand how a changed perspective and patience signify real healing progress.

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Learn how shifting your focus to gratitude can change your outlook on life and improve your well-being.

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Learn how to find joy in being yourself and let go of self-criticism.

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Discover how mindfulness can help you fully experience moments of awe, whether in nature, art, or music. Learn how these moments can deepen your connection to the world, spark curiosity, and nurture compassion within yourself.

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Explore how mindfulness enhances our awareness of the body’s signals, helping us connect more deeply with our emotions and experiences. Learn how tuning into your body’s wisdom can improve your overall well-being and enrich your life.

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Understand how to cultivate happiness and joy in your mindfulness journey, allowing for a more balanced practice.

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Learn how sustained awareness of your surroundings can be a powerful catalyst for personal change and growth.

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Learn a skillful approach to handling loss through love and acceptance.

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Understand how finding peace with the paradoxical nature of life can lead to a more fulfilling existence.

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Understand why facing challenges, rather than avoiding them, is key to personal development.

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 Learn how to use mindfulness to reconnect with yourself and others after experiencing rejection.

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Understand how achieving small wins can help you tackle large tasks more effectively and with less stress.

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Discover how decluttering your physical and mental spaces can lead to a more simplified and stress-free life.

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Learn how to give your mind the space it needs to express itself and tap into your creative potential.

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Explore how patience in meditation leads to deeper, more lasting relaxation.

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Explore how meditation can help you accept and understand views different from your own.

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Learn how practicing generosity can transform your mindset and create positive change in your life.

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 Understand how to reduce the impact of negative events by actively seeking out positive experiences and moments.

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Discover how to change your approach to facing challenging situations even when external circumstances remain unchanged.

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Learn how to approach challenging conversations with an open mind and be ready to change your perspective

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Learn how our shared feelings and natural connections show that we are all interconnected.

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Learn how music and meditation each offer distinct ways to relax and move us.

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Learn to let go of manufactured identities and reset your mind through meditation.

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Discover how repeating actions in meditation trains the mind and brings comfort, making each practice a unique experience.

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Understand how to build resilience and change your perspective on challenging situations.

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Understand how to let anger move through you using meditation, revealing your deeper needs.

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Join Neca as she explores how changing your thoughts can transform your experience of anger. Learn practical strategies to identify and shift thoughts, improving relationships and well-being.

If you like what you heard today, check out Neca's LinkedIn to learn more about life transitions.

For 1:1 sessions with a Headspace coach, head here. It's convenient, it's helpful, and it's available right now.

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Join Neca as she explains how anger is a secondary emotion. Learn to identify the emotions beneath your anger and start making positive changes in your life.

If you like what you heard today, check out Neca's LinkedIn to learn more about life transitions.

For 1:1 sessions with a Headspace coach, head here. It's convenient, it's helpful, and it's available right now.

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Join Neca as she explores the relationship between stress and anger. Learn how to identify anger triggers, reduce stress, and manage your anger effectively with practical strategies.

If you like what you heard today, check out Neca's LinkedIn to learn more about life transitions.

For 1:1 sessions with a Headspace coach, head here. It's convenient, it's helpful, and it's available right now.

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Explore the different types of anger with Neca. Understand how Normal, Explosive, Chronic, and Bitter Anger impact you and those around you, and learn effective management strategies.

If you like what you heard today, check out Neca's LinkedIn to learn more about life transitions.

For 1:1 sessions with a Headspace coach, head here. It's convenient, it's helpful, and it's available right now.

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Explore the nature of anger with Neca. Understand how it works in the brain and body, and discover practical tips for managing it effectively starting now.

If you like what you heard today, check out Neca's LinkedIn to learn more about life transitions.

For 1:1 sessions with a Headspace coach, head here. It's convenient, it's helpful, and it's available right now.

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Explore how mindfulness can help you work with fear, turning it into a constructive force. Learn practical steps to handle fear right now and find calm amidst modern challenges.

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Discover how to approach sadness with a sense of mindfulness and compassion. Learn practical steps to break free from its grip and live in harmony with it right now.

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Navigating a difficult conversation starts with learning to explore the views of others and having an open mind to their perspective. Want more Andy? Try Headspace today!

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Understand how our shared feelings and nature can help you feel connected immediately. Get practical tips to see that you are not alone and more alike with others than you think.

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How do we create an environment where we can maintain a sustainable practice of meditation? We focus on the importance of training the mind in awareness and compassion developed over time.

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What is the purpose behind the love and kindness meditation technique? Learn how to effectively apply this practice to your life, even during difficult times.

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Feeling stuck? Discover how mindfulness and meditation can help you step out of your comfort zone and lead a life filled with purpose and fulfillment.

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Today on RHS! Rosie sits down with internationally renown author, Charles Duhigg, author of "The Power of Habit". They discuss his new book "Super Communicators" and how you can learn to improve your communication skills. It's good for your mental health, work, family, friendships, and just about everything else. Charles had the opportunity to learn about communication from some of the world's top experts and we are so excited for you to hear what he has to say. You can check out his new book here!

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Sometimes we need to step back from difficult emotions like sadness, anger, and fear. Learn how to view them differently and gain control immediately.

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Embrace curiosity and challenge yourself to try new activities. Find out how this exploration can reveal new talents and improve your abilities starting now.

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Discover how balancing commitment with flexibility leads to perseverance. Learn practical steps to apply these principles in meditation and life for immediate improvement.

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Learn how to respond to stress effectively and cultivate a happier future. Discover immediate solutions and techniques to manage stress in your daily life.

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Discover how shared experiences can help heal relationships and create unity, even with those you consider enemies. Learn techniques to bridge divides and foster connections.

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Discover how meditation rewired my brain, making me happier and healthier. Learn how you can achieve these transformative benefits with Headspace.

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Explore how letting go of constant alertness transformed my life. Learn practical steps to release tension and live more peacefully now.

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Remember your dreams for the future but also learn to cherish who you are in this moment. Discover how to balance ambition with presence.

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Discover how unity and teamwork enabled us to turn challenges into successes. Listen for uplifting stories and good news about the impact of working together.

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Discover how meditation helped me truly be mindful, providing immediate relief from fears and anxieties and understanding the difference between acting mindful and being mindful.

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Hear how meditation provided the clarity I needed to manage conflicts compassionately. Learn how you can use mindfulness to achieve immediate clarity and improve your responses.

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Learn how being generous without expectations can bring immediate joy to your life. Think about the last kind act you did or received and feel the positive impact.

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Explore how I used mindfulness to reframe my negative thoughts and weekend nostalgia, creating a more relaxed and joyful start to each week.

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Learn how I overcame limiting self-beliefs to unlock new possibilities in my life. Find out how you can challenge your fixed ideas and achieve your true potential today.

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Hear how concentrating on what’s going well helped me develop healthier habits. Find out how you can adopt this mindset to enhance your daily life right now.

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Discover how mindfulness and meditation helped me keep an open mind, avoiding limitations and living a fuller, more expansive life without needing a specific handbook.

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Discover how defining yourself can create limitations and learn how meditation helps you expand your mind and transcend those boundaries, opening up new possibilities for personal growth and self-discovery.

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Learn how to live a fulfilling life by maximizing happiness while respecting the legacy of those before and after you. Discover practical ways to balance joy with a sense of responsibility.

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Join me as I share my journey of transforming nervousness into positive energy. Learn techniques that helped me embrace new opportunities with confidence and improve my personal development.

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Celebrate life's small moments by joining me on my path to joy. Learn the importance of recognizing and cherishing daily experiences for a more meaningful life.

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Explore how developing compassion has led to significant changes in my life, allowing me to build stronger connections and contribute to positive change around me.

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Explore how reconnecting with someone special, inspired by Blue Zones, significantly improved my happiness and added years to my life.

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Learn how strong relationships in Blue Zones add years to life. Connect with a special person this weekend for improved happiness and health.

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Author Roxane Gay discusses over coming creative blocks . Learn how to find inspiration and regain your creative flow.

Roxan Gay Instagram

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Learn how to take a creative project from start to finish with award winning author Roxane Gay. Discover the steps to prep, outline, and complete a project, applicable to various artistic mediums. Use this to help find your flow. You can check out more of Roxane's work on her Instagram.

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Award winning author Roxane Gay discusses how to find and nurture your creative voice. Learn techniques to express your ideas clearly and create things you love with ease.

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Award winning author Roxane Gay discusses why everyone needs creativity in their lives. Learn how engaging in creative activities can bring fulfillment, even if you're not regularly creative.

You can check out more of Roxane's work at her Instagram.

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When life feels overwhelming, practice secret acts of kindness and generosity. Discover how giving can refill your emotional tank and improve your well-being.

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Transform your day by allowing pauses between activities. See how taking time to transition can improve your relaxation, well-being, and productivity.

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Enhance your parenting skills immediately. Explore mindful techniques to build stronger connections with your daughters, fostering emotional resilience and mutual understanding.

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Break bad habits starting today with mindfulness techniques. Learn practical strategies to transform your habits and improve your overall well-being.

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Navigate life changes mindfully today. Learn how mindful music can help you adapt to transitions, finding peace and harmony in every phase of your journey.

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Strengthen bonds to live longer and be happier. Learn how nurturing friendships can boost your well-being, improving both your physical and mental health.

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Overcome betrayal through mindful practices. Learn techniques to process emotions, find peace, and rebuild trust after being betrayed.

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Give yourself permission to feel all your emotions. Embrace happiness and compassion as natural parts of your life.

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Learn how embracing change can make you fearless. Face uncertainty with a spirit of exploration and see how it transforms your life.

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Redefine masculinity for true strength. Explore emotional vulnerability and break free from stereotypes with mindfulness techniques.

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Revive your energy after burnout with mindfulness. Learn practical steps to manage stress and rejuvenate your life.

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Navigate attachment mindfully today. Explore how mindfulness practices can help you manage attachments and cultivate a sense of inner peace and freedom.

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Discover how to embrace your true self amidst societal pressures and social media influence. Learn practical mindfulness techniques to boost confidence and celebrate your unique individuality.

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Explore how to practice mindfulness in the bustling environment of NYC, turning everyday chaos into opportunities for calm and present-moment awareness.

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Discover how taking time to reflect on life can help you embrace change and foster personal growth. Join me on this journey of self-discovery and transformation.

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Build harmonious relationships today. Learn how to accept others as they are and create deeper, more peaceful connections without judgment or criticism.

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Today, we emphasize the value of celebrating our unique qualities while acknowledging our collective unity.

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Discover how to close the gap between theoretical knowledge and practical experience in mindfulness and meditation.

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Explore the patterns of thinking you've developed over your lifetime and learn strategies to cultivate and maintain an open mind.

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Learn how to use time constructively for personal and communal benefit while maintaining a sense of mental spaciousness.

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Explore the most valuable lessons in life, including the four foundations: the value of human life, impermanence, cause and effect, and developing a sense of acceptance.

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While meditation is beneficial, the few minutes spent meditating are small compared to the rest of the day. Learn how to bring mindfulness into daily activities to enhance the quality of your meditation practice.

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Discover how quieting your mind can transform and elevate your daily productivity.

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Debbie Millman concludes her week as guest host on Radio Headspace, thanking listeners and discussing intentional career design. Today, she shares insights on balancing professional and personal life, reflecting on her own experiences. https://www.instagram.com/debbiemillman

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Debbie Millman, guest-hosting Radio Headspace, delves into designing intentional lives and careers. Today's focus is on the importance of patience in navigating the nonlinear paths of creative and other careers. https://www.instagram.com/debbiemillman

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Debbie Millman continues hosting Radio Headspace, focusing on designing careers and lives we love. Today's topic addresses the inevitabilities of failure and rejection, discussing how to reframe and overcome them to dream anew. https://www.instagram.com/debbiemillman

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Debbie Millman guest-hosts Radio Headspace, focusing on intentionally creating a career and life you love. Discover ways to identify your passions and align them with your career goals.

https://www.instagram.com/debbiemillman

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Debbie Millman is a designer, author, and educator known for hosting the influential podcast "Design Matters." She specializes in brand strategy and has been pivotal in shaping the field of design. We are so happy to have her on this week. Debbie has a unique ability to impart unbelievably helpful advice with a mixture of story telling, humor, and generosity. We've all wanted her on for years now and we can't wait for you to listen. You can learn more about her at https://www.instagram.com/debbiemillman

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Many of us strive for order and control amid life's chaos, often creating strict schedules or meticulously managing our living spaces. While structure is beneficial, overly rigid systems can make us feel unstable when even small disruptions occur. Today, consider embracing a bit of chaos and finding comfort in the discomfort.

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Even if quarantining alone, distractions like Zoom calls, TV binge-watching, and nonstop news can pull us away from ourselves. Taking time for solitude helps us reconnect, making us better for both ourselves and those around us.

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We often struggle with a lack of time to finish our tasks. Learn how to prioritize what matters most, making space for what ultimately improves our well-being.

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Achieve mastery by embracing the natural course of events and letting nature guide the way.

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One meditation practice failed, but another brought success. Discover how finding the right practice can make all the difference.

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While words are beneficial and necessary, today's world is filled with endless chatter. Learn to be selective with your words and discover the value of silence.

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Repeating the practice led to new experiences and insights that ultimately gave me a refreshing perspective on every day life.

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Mindful practice offers a path to reconsider what we hold on to and why.

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Discover the power of creating space through simple, effective practice.

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We are encouraged to feel and express appreciation for those we are grateful for.

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How much advice is useful or harmful? Learn how to distinguish between the two extremes, and find the balance to best learn a skill.

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The heart of meditation is not about avoiding difficult or challenging emotions. Learn how to let go and return to a place of calm.

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While meditation and mindfulness are an important part of our day, we must remember that each moment has its place and is equally precious and important in our lives.

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While meditation and mindfulness are an important part of our day, we must remember that each moment has its place and is equally precious and important in our lives.



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In life we do not always have the luxury of choice. However, we do have the opportunity to train our minds to complete our life’s work, through being mindful of the work we must do toward living a well rounded life.

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Our mind is often caught up by thoughts of what has happened or what could happen. When focusing our attention on one thing in this present moment, our minds are not able to get lost in the past or the present.

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Many find meditation challenging. Why? What is mindfulness really about? Learn how our approach to meditation determines the outcome.

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Mindfulness focuses on being present in the moment. Nevertheless, it is still important to reflect on the past and plan for the future. Our present consciousness shapes our future.

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While meditation and mindfulness are an important part of our day, we must remember that each moment has its place and is equally precious and important in our lives.

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Right now, it can feel challenging to control your environment, but today we challenge you to focus on what's going on inside.

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There's a lot happening in the world right now, but in every moment we have the opportunity to pause and take a good look and find a sense of calm.

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The freedom to express and be creative is often challenged by the restrictions we place on ourselves. It is important to nurture our childlike ability to freely express our creativity.

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Our lives are filled with distractions. Some pleasant, while the others not so much. We have to be intentional about paying attention to the things that matter.

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