Radio Headspace

Andy explores the difference between rushing through our days versus keeping a steady pace, with guidance on not letting stress paralyze us from winning the day.

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Cognitive neuroscientist Lucas Miller guest-hosts with proven tips for better quality sleep—how to fall asleep faster and wake more refreshed.

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Setting boundaries isn’t selfish — it’s an act of self-respect and self-care. Rosie shares how boundaries empower us to protect our energy, prioritize what matters, and clarify our own needs. Listeners will learn practical ways to communicate limits with kindness and compassion, so they can show up for themselves and others more authentically.

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Rosie speaks with Taylor Heaton, autism educator and founder of Mom on the Spectrum, about what it really means to live authentically as a neurodivergent person. They discuss unmasking, sensory needs, community, and the power of hearing your experience reflected back to you. This conversation reframes autism — from something to “fix” to a meaningful, valid way of being in the world.

You can follow Taylor Heaton on Instagram and on YouTube, and visit Mom on the Spectrum.

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Kessonga invites us to reconsider the pressure to multitask, revealing how divided attention keeps us from truly engaging with our lives. By gently returning to just one task at a time, we can reduce overwhelm, improve our well-being, and reconnect with a sense of ease throughout the day.

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Dora describes the moment she questioned whether someone who had once fallen apart should be teaching others how to heal. But as her students began thanking her for her honesty, she realized that her imperfect journey wasn’t a liability. It was her strength.

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For months, Dora believed that one final talk with her ex would finally make the past make sense. But when the moment came, it left her unsettled, and a bit relieved. In this episode, she unpacks why closure is less about getting answers and more about accepting that some endings will always be unfinished.

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After years of being “the strong one,” softness felt foreign and dangerous. In this episode, Dora shares the small, courageous steps that helped her reconnect with her tenderness, from letting herself cry to practicing the radical act of receiving help.

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After her breakup, Dora did what so many of us do. She tried to fix her heart with structure, lists, and optimization. But her therapist’s simple question revealed the truth: she was measuring her healing instead of experiencing it.

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Dora tells the story of a post-breakup spiral filled with endless advice, conflicting opinions, and “you shoulds” from every direction. But a simple moment in a bookstore helped her realize her intuition was still there. It was just buried under everyone else’s noise.

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Kessonga explains why “important” thoughts can pop up during meditation, and why we don’t need to cling to them, expect them, or analyze them afterward.

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Kessonga talks about how practicing gratitude can help us fully experience life’s happy moments instead of worrying about when they might fade.

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We often feel the need to know everything. We want to know what’s next, and that need for control can lead to a lot of anxiety. Because the truth is, you don’t have to know it all.

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We only have so much energy in our lives. If we channel it into the wrong things, including multi-tasking, we find that we may not be present for some pretty important stuff. What if instead, you gave something your entire focus? Try it today and see how you feel.

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Today Andy talks about how to get your friends and family interested in meditation. His suggestion? Tell them they just have to try it.

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Especially with young children, we can place pretty big expectations on who or what they’re going to be. But in doing that, we don’t allow people to be who they actually are. Today, instead of trying to anticipate, try experiencing someone as they are in that moment.

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We hear from a lot of people looking for “happiness” or “enlightenment” like it’s a status or level to achieve in our lives. But really, it’s a state of being. And whenever we are present in the moments of our life, that is enlightenment. Happiness isn’t waiting for you somewhere in the future - it’s here, right now.

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Rosie sits down with Jojo, one of the most beloved ASMR creators online, to explore how a childhood tingling sensation turned into a decade-long career helping millions relax and fall asleep. Jojo shares the origins of his soothing style, the fear he overcame when posting his first video in high school, and how everyday objects — from apples to erasers — become tools for calm. Stay until the end for a special ASMR experience created just for the Headspace audience.

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Kessonga invites us to explore how changing our workspace — even slightly — can open up new inspiration. Whether it’s a library, a sunny bench, or your kitchen table, discovering the places that bring out your creativity can deepen your practice and make it more enjoyable.

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For Jeffrey Marsh, joy isn’t just a feeling — it’s freedom. In this episode, they share how embracing joy as a visibly queer person became an act of defiance and self-celebration. Through breath, play, and compassion, Jeffrey reminds us that joy is not frivolous — it’s what makes us unbreakable.

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When Jeffrey Marsh stopped chasing love and started practicing it inwardly, everything shifted. Drawing from Buddhist practice and personal healing, Jeffrey shares how treating yourself with compassion can rewire old patterns, strengthen relationships, and bring joy where self-doubt once lived.

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When Jeffrey first set a boundary with family, it felt like breaking the rules of love. But over time, it became one of the healthiest choices they ever made. In this heartfelt episode, Jeffrey reframes boundaries as acts of courage, clarity, and compassion — and offers a simple way to start practicing them today.

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For years, Jeffrey believed that needing help meant something was wrong. But a chance encounter with a book — and a path toward Buddhist practice — changed everything. In this heartfelt episode, Jeffrey reflects on how seeking help became a radical act of self-acceptance and how vulnerability can lead to the deepest kind of resilience.

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This week, Jeffrey Marsh invites us to rethink what resilience really means. Through the story of their non-binary journey — from isolation and self-doubt to peace found in a Buddhist monastery — Jeffrey reveals how choosing authenticity and practicing self-kindness can become the most powerful form of strength.

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A simple moment abroad becomes a lesson in how we relate. Kessonga shares how mindful attention can build understanding across cultures, even when we don’t share the same vocabulary.

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From meditation to learning something new, showing up regularly makes all the difference. Kessonga shares approachable ways to stay consistent and reminds us why the payoff is worth the effort.

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Ever walk into a room and instantly feel heavy or drained? You’re probably picking up energy that isn’t yours. In this episode, Dora explains how mindfulness can help you clear negative energy, create healthy energetic boundaries, and feel lighter and more centered every day.

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We all carry stories about who we are and what we deserve—but not all of them are true. In this episode, Dora reflects on how to spot limiting narratives, understand where they came from, and use mindfulness to rewrite them with compassion so you can step into who you’re becoming.

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Growth doesn’t always come with big breakthroughs — it’s often quiet, steady, and easy to miss. In this episode, Dora reflects on how mindfulness helps us notice the small shifts — from softer reactions to kinder self-talk — that mean we’re healing, and how to celebrate those subtle wins.

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So many of our choices are shaped by “shoulds” — expectations handed down from family, society, or social media. In this episode, Dora explores how mindfulness helps you notice whose standards you’re living by and how to release the ones that don’t serve you, so you can live life on your own terms.

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Many of us were taught that joy must be earned through struggle or productivity. In this episode, Dora reflects on how mindfulness helped her unlearn that belief, offering gentle reminders that happiness isn’t selfish — it’s healing. Learn how to let yourself feel good without guilt or permission.

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What actually happens in the brain during ASMR? In this episode, Rosie talks with Dr. Craig Richard, author of Brain Tingles and founder of ASMR University, about the soothing science behind ASMR, why some people experience it while others don’t, and how it could one day be used in therapeutic care.

Listen to Dr. Craig Richard's Calm History podcast here.

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Today, Kessonga talks about the power of getting out of our comfort zone and embracing the unknown.

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Sam reflects on the importance of connection and shares mindful ways to nurture friendships that bring joy, support, and balance to our lives.

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Sam discusses how mindfulness helps us understand our emotions, respond with intention, and cultivate greater peace even in difficult moments.

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Sam explains the ancient practice of using koans — thought-provoking sayings that help us pause, reflect, and see ourselves and the world with new clarity.

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Sam explores how reconnecting with the curiosity, creativity, and honesty of adolescence can inspire us to live with more openness and authenticity today.

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Sam shares gentle, practical tips for helping children build mindfulness habits that foster calm and focus — lessons that are just as powerful for adults, too.

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Archetypes can offer insight and comfort, but they can also keep us stuck in old patterns. Sam explains how to work with them mindfully, and finding balance between self-understanding and presence.

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Sam explores how sharing and reflecting on our personal stories can uncover the themes, memories, and values that shape who we are — and help us see what truly matters most.

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