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.
Episodes
When Labels Replace Curiosity
Our minds are constantly categorizing people, places, and experiences. While those shortcuts can feel useful, they often come at a cost. Andy explores how labels can quietly limit our ability to truly see one another, and why curiosity may be one of the most important qualities we can cultivate.
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Training the Mind Toward Possibility
When things don't go according to plan, where does your mind go first? Andy explores the difference between pessimism and optimism, and why the real opportunity may be cultivating a mind that's curious rather than certain. Through a simple day spent running errands, he reflects on how our expectations can quietly shape the reality we experience.
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Start With One Truth This Week
If you had to narrow life's wisdom down to a handful of ideas, what would make the list? Andy shares four principles that continue to shape how he approaches life, and invites listeners to choose one to carry into the week ahead. Sometimes a small shift in perspective is enough to change how we experience everything else.
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The Courage To Create Without Approval
Whether it’s cooking, music, art, or simply how we move through the world, Andy reflects on how difficult it can be to create without attaching our self-worth to other people’s reactions.
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You Can Still Change
Andy reflects on the common belief that people become more fixed over time, and why mindfulness suggests the opposite. From thoughts to emotions to the body itself, everything is constantly shifting which means change is always possible.
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Simplify the Outside, Quiet the Mind
Andy explores how reducing small daily decisions and embracing routine can help create a sense of steadiness, leaving more room for presence, creativity, and spontaneity where it actually matters.
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Grief Needs Witnesses
After a quiet trip to a local fruit stand unexpectedly reminds her of her late grandmother, Rosie notices how grief can surface through scent, taste, memory, and tiny everyday rituals. What starts as “the Tajín being extra spicy” slowly becomes an honest moment of realizing she doesn’t actually want to carry the sadness alone.
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Separating the Facts From the Story
While waiting to hear back from a friend, Rosie notices how fast her mind starts spiraling. Did I do something? Are we weird now? But as she sits with it, she eventually realizes the stress isn’t really coming from the silence, it’s coming from all the meaning she’s attaching to it.
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Feeling Rigid or Defensive? Try This
When you notice yourself gripping tightly to being right, holding tension in your body, or moving through conversations with defensiveness, pause for a moment. Soften your shoulders, lower your gaze slightly, and ask yourself: what would it feel like to meet this moment with reverence instead of control
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When the Argument Stops Mattering
Sometimes we convince ourselves a relationship is over when really we’ve just stopped reaching toward it. Then something fragile happens, and suddenly the need to be right gives way to something much more important: deep care.
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Maybe Success Only Looks Effortless From Far Away
It’s easy to assume other people arrived somewhere effortlessly when all we’re shown is the final result. The hidden work often disappears from view, leaving us comparing our private struggles to someone else’s public success.
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Why We Say “I’m Fine” When We’re Not
Rosie reflects on the gap between what we truly feel and what we present to others. She explores how emotional incongruence can quietly wear on us, and why acknowledging what’s actually happening inside can be an act of self-compassion.
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Why Trauma Can Shape the Way We Move Through Life, with Linda Thai
Dora sits down with somatic therapist and trauma expert Linda Thai to explore how trauma can shape the nervous system, our relationships, and our sense of self. Together, they unpack how survival patterns form, why discomfort can feel unsafe, and how mindfulness can gently support healing over time.
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Silence Can Carry Stress Too
A frustrating relationship dynamic leads Rosie to a deeper realization: beneath the irritation and exhaustion was the pain of feeling unseen. Once she stopped trying to override the feeling with logic, something inside her softened.
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Try Saying: This Is Uncomfortable, and I Can Handle It
Rosie explores the tension between emotional sensitivity and resilience. In trying not to dismiss pain, we can sometimes begin treating every discomfort like damage. But confidence isn’t built by avoiding every fall, it’s built by learning we can survive them.
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Check In When You’re Alone
Rosie offers a simple way to understand alone time more clearly. If it feels heavy, maybe connection is needed. If it feels spacious, maybe it’s worth letting yourself enjoy it without guilt. Either way, the body usually knows.
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When Slow Starts to Feel Like Failure
There’s a particular kind of discomfort that comes from moving slowly while life keeps asking more of you. In this episode, Rosie explores how we start to interpret that pace as failure, and what shifts when we stop measuring growth only by speed.
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When Keeping the Peace Backfires
Choosing silence can feel like the mature thing to do. But over time, what goes unspoken doesn’t disappear, it changes how we show up. In this episode, Rosie shares how quiet resentment can grow beneath the surface, and how honest expression can shift the dynamic.
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When Frustration Makes Us Forget the Person
A small moment of friction can quickly turn into something bigger. What begins as frustration can quietly shift into a story about who someone is and why they’re wrong. In this episode, Rosie explores how easily we lose sight of the human being in front of us, and what it looks like to pause, soften, and come back to understanding instead of judgment.
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How to Practice Mindfulness Safely, with David Treleaven
What do you do when meditation starts to feel like too much? Dora sits down with David Treleaven to discuss practical ways to recognize your limits, adjust your attention, and build a practice that supports your nervous system instead of overwhelming it.
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If You Have the Space to Heal, Start Here
As Dora reflects on her own experience with therapy and mindfulness, she finds herself thinking about her parents, the lives they lived, and what they didn’t have access to. That thought stays with her, and slowly begins to change how she understands her own healing.
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Seeing Your Parents as People
Dora reflects on a moment that changed how she sees her mom. Not by ignoring the past, but by expanding the story. As she begins to hold both her experience and her mom’s humanity at the same time, something softens, and creates a little more space to move forward.
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Maybe I’m Not Behind
When Dora notices herself comparing timelines, that familiar feeling of being late, or not where she should be creeps in.. But as she comes back to the present moment, something softens, and a different relationship to time starts to take shape.
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When Everything Feels Hopeless, Try This
After a conversation that spirals into everything that’s wrong in the world, Dora notices that familiar drop in energy. Instead of staying there, she experiments with something simple. She shifts her attention to small, everyday acts, and begins to see how hope can grow from action, not the other way around.
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If You’re Feeling Overwhelmed, Start Here
Dora finds herself standing in the kitchen, phone in hand, unsure where to begin. Messages, responsibilities, small tasks have started to pile up, and suddenly, everything feels like too much. As she sits with that moment, she starts to see the feeling of being overwhelmed a little differently, and what shifts when she stops trying to push through it.
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They’re Not Showing Up the Way I Want
A group project in nursing school leaves Dora feeling stuck, waiting on others, and quietly pulling away. She feels herself pulling back, convinced she works better alone. But as the experience unfolds, she begins to see how quickly frustration can shape the story, and what opens up when she questions it.
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Maybe I’m Not Doing It Wrong
Dora remembers her first attempt at meditation and how quickly doubt crept in and told her she wasn’t cut out for it. But years later, she starts to notice something else: that voice isn’t proof she’s failing, it’s just trying to protect her. And when she relates to it differently, something begins to shift.
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Why Does This Feel So Hard to Celebrate?
A night out with friends turns into a quiet moment of reflection. Dora begins to notice how quickly comparison can take hold, even in moments of connection, and what it looks like to stay present instead of getting pulled into where she thinks she should be.
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When Something You Love Starts to Feel Like a Chore
A question about inspiration turns into a deeper look at how we spend our time. Dora begins to notice how often we move through life out of habit or expectation, and what changes when we start paying attention to what actually feels meaningful.
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For Men, Hair Thinning Is More Than Genetics, with Dr. Rawn Bosley
Hair thinning is often blamed solely on genetics, but stress, nutrition, and daily habits play a major role. Today we explore what’s really influencing hair health and what can be done about it with Dr. Rawn Bosley, a double-board-certified dermatologist and Nutrafol partner.
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How to Use Your Breath When Anxiety Hits
In moments of anxiety, it can feel like everything is moving too fast. Eve shares a straightforward breathing technique to help slow your breath, settle your body, and regain a sense of steadiness.
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Women’s Bodies and Hair Through Life Stages, with Dr. Isabelle Raymond
Dr. Isabelle Raymond breaks down what’s happening in the body during major hormonal transitions like postpartum, perimenopause, and menopause. From stress and sleep to mood, brain fog, and hair changes, this conversation offers a clearer picture of what many women experience and why understanding it can make it easier to move through.
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Rethinking What Stress Is Doing
Dora takes a closer look at stress and what it’s actually doing beneath the surface. Instead of something to get rid of, she starts to see it as a signal, something that can shift how we respond, grow, and move forward.
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Habits for Whole-Body Wellness and Hair, with Dr. Heather Woolery-Lloyd
The way you sleep, handle stress, and move through your day shapes more than your energy. It impacts your entire system. Dr. Heather Woolery-Lloyd, a double-board certified dermatologist and Nutrafol’s Chief Medical Advisor, shares how these habits support overall health, and how that shows up in your hair.
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Am I Choosing What’s Easy, or What Matters?
Dora remembers a night from her time working as a nurse. She's tired, overstretched, and faced with a small but meaningful choice with a patient: keep moving things along, or sit and stay with them?
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The Things We Say Without Thinking
A silent retreat gives Dora something unexpected. Not silence, but a clearer view of the constant inner commentary running in her mind. Back in the world, that awareness follows her into everyday moments, especially the ones where words come quickly.
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Am I Showing Up, or Just Trying to Get Something?
Dora starts to notice a small but important distinction in her practice: the difference between being present and quietly trying to get somewhere. It’s easy to miss, but once she sees it, she can’t unsee it. And something about that awareness begins to change how she relates to the experience itself.
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Maybe That’s Not What They Meant
Dora’s clearing out her phone when a quote stops her mid-scroll. It gets her thinking about how often we’re convinced we know what someone meant only to realize later we filled in the gaps ourselves. She starts to notice how quickly the mind turns moments into meaning, and how different things feel when we step back from the story and just see what’s there.
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Letting the Ending Be the Ending
When Dora gets a text from a friend going through a breakup, she finds herself sitting with a familiar question. Why do endings feel so personal? She starts to think about her own experiences, from heartbreak to quiet moments on retreat, and begins to see endings a little differently. There’s a little less weight to carry, and a little more room to be with what’s here.
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New Beginnings Feel Hard
When Dora moves to a new city, she arrives with nothing but suitcases, and a growing sense of overwhelm. She begins to notice not just the stress of starting over, but the story she’s telling herself about it. And slowly, she starts to find a little more space, and a little more ease.
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Letting Go of Who We Used to Be
When we let go of familiar routines and roles, it can feel like losing a part of ourselves. Dora shares her experience of stepping away from alcohol and rebuilding her sense of belonging, and learning that growth sometimes means releasing the things that once carried us.
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What Makes a Place Feel Like Home?
Dora shares personal reflections from travels that challenged her idea of where she belongs. Through moments of connection and loneliness, she discovers that feeling at home isn’t about the place. It’s about the relationship we have with ourselves.
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Grieving While Love Is Still Here
Dora reflects on the quiet grief that can arise as loved ones grow older. A thoughtful exploration of anticipatory grief, impermanence, and how mindfulness can help us meet change with presence and care.
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Sleep Data, Decoded with Dr. Aric Prather
Dr. Aric Prather breaks down the growing popularity of sleep tracking devices and what their insights can and can’t tell us about our nightly rest.
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The Truth About Sleep Aids with Dr. Aric Prather
Sleep psychologist Dr. Aric Prather explores the role sleep aids can play in our nightly routine. From supplements to medications, he breaks down when they may help, when they might not, and what to consider before relying on them for better rest.
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Better Sleep Starts with Understanding with Dr. Aric Prather
Dr. Aric Prather takes a closer look at the science of sleep, challenging common myths and offering simple, effective tips to help you build healthier sleep habits.
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Is This a Midlife Crisis?
Rosie explores the myth of the midlife crisis, the disappearing happiness “U-curve,” and the quiet tension between who we’ve been and who we’re becoming. A gentle invitation to evolve without waiting for a breakdown.
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From Flop To Feedback
Rosie reflects on a launch that didn’t go as planned and the deeper lessons it revealed about approval, service, and self-worth. A compassionate look at how we grow through what doesn’t land.
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Spilling The Tea
Rosie shares a personal story about setting a boundary with someone she deeply cares about, and why speaking your truth, even when it risks discomfort, is an act of alignment, not confrontation.
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The Neuroscience of a Focus Playlist
Music does more than entertain. It can shape your cognitive state. Dr. Sahar Yousef shares how to use music intentionally to reduce distraction and enter a state of sustained focus.
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Who’s in Charge — You or Your Phone?
Cognitive neuroscientist Dr. Sahar Yousef breaks down why smartphones are so hard to ignore — and how small, intentional shifts can help you keep your focus where it matters most.
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Becoming Superhuman
Cognitive neuroscientist Dr. Sahar Yousef guest-hosts Radio Headspace this week. In today’s episode, she explains what she really means by “becoming superhuman” — and how understanding your brain can help you build a to-do list that actually gets done.
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Presence Over Perfection
When we focus only on content, we forget how we show up. Matt Abrahams explains how mindful breathing, posture, eye contact, and feedback can transform your presence and why authenticity matters more than performance.
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How to Make Them Lean In
Why do people tune out, and how do we bring them back? Matt Abrahams explores how questions, energy shifts, inclusive language, and presence can activate attention and build lasting connection.
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What, So What, Now What
What are you saying? Why does it matter? What comes next? In this episode, Matt Abrahams explains how answering these three questions sharpens your message and makes spontaneous communication feel more manageable.
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Listen Like It Matters (Because It Does)
Want to strengthen your relationships? Start by listening more deeply. Matt Abrahams explains how slowing down, creating mental space, and paraphrasing what you hear can increase trust and improve communication at work and at home.
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Anxiety Happens. Here’s What Helps
When we worry about how we’ll be received, our anxiety spikes. Matt Abrahams explains why staying present is the antidote to communication fear, and walks you through a simple grounding breath to prepare for your next meeting, interview, or presentation.
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Burnt, Not Broken
A lighthearted story about air-frying gone wrong opens up a conversation about self-blame, negativity bias, and how to meet failure with humor and curiosity.
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When the Mind Writes Horror Stories
A harmless video turns into a full-blown mental horror film. Rosie talks about rumination, why our brains jump to catastrophe, and how small grounding actions can quiet fear before it takes over.
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The Ghosts Inside Us
Not all ghosts live in old houses. Some live in our bodies and our stories. Rosie reflects on how recurring fears and memories can become teachers when we stop avoiding them and start listening.
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The Teachers We Didn’t Ask For
Rosie reflects on how the people who hurt or challenge us often shape us in unexpected ways. She shares how reframing “enemies” as unlikely teachers can build resilience, compassion, and clarity.
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You Don’t Have to Make Them the Enemy
Rosie unpacks a moment where setting a boundary felt necessary but still complicated. She talks about polarization, cancel culture, and how we can step back from conflict without turning people into villains.
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The Words We Say to Ourselves
Rosie reflects on how easily we slip into negative self-talk, and how self-compassion helps us respond to mistakes with understanding instead of shame.
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When the Mirror Feels Like an Enemy
Rosie shares a deeply personal moment of stepping into perimenopause and not recognizing herself — physically or emotionally. She explores how hormonal shifts can distort self-perception, awaken harsh inner voices, and how mindfulness and compassion help us meet ourselves with care during major transitions.
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When Everything Feels Personal
A delayed text, a canceled plan, a passing interaction — suddenly it all feels like a judgment. Rosie shares how the spotlight effect can turn everyday moments into unnecessary suffering, and how widening the lens helps us reconnect with others and ourselves.
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Meeting The Outer Enemy
When we’re excluded, judged, or mistreated, it can feel deeply personal — especially when those experiences happen early in life. In this episode, Rosie reflects on being bullied as a child and encountering similar dynamics again as an adult, exploring how these moments shape our sense of worth.
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The Me-Versus-Them Trap
Comparison can quietly turn into self-obsession, leaving us stuck inside our own stories. Rosie explores this “secret enemy,” why it shrinks our world, and how compassion helps us remember that we’re not alone. We’re part of something bigger.
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The Fourth Draft
What happens when you almost don’t try again? Rosie reflects on rewriting a book proposal four times and what that process taught her about fear, persistence, and trusting the slow unfolding of creative work.
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When Anger Sneaks Up on You
A wrong coffee order turns into an unexpected lesson when Rosie catches herself snapping in public. In this episode, she talks about how anger shows up fast, why it’s often rooted in something deeper, and how a simple pause can help us respond more gently to others and to ourselves.
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Stepping Back From The Noise
After quietly stepping away from social media, Rosie noticed her nervous system finally exhale. In this episode, she reflects on how constant exposure to outrage and bad news can turn into an “outer enemy,” and how mindfulness helps us set boundaries without becoming hardened or disconnected.
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Redefining "Winning"
Rosie reflects on what it really means to “make it” — from surviving chaos to reaching milestones that once felt impossible — only to realize the finish line keeps moving. In this episode, we explore the difference between achievement and fulfillment, and how mindfulness helps us stay connected to the version of success that actually matters now.
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There’s No Such Thing as Solo Failure
Rosie remembers growing up surrounded by stories of failure that didn’t just belong to one person, but rippled through entire families and communities. Today she explores how we’ve been taught to see failure as a personal flaw rather than a shared human experience shaped by context, support, and circumstance.
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When You’re Misunderstood for Needing Space
When someone calls Rosie “antisocial,” it opens up a conversation about introverted extroverts, energy boundaries, and the quiet sting of being misread. In this episode, we rethink labels, meet misunderstanding with empathy, and reclaim the truth about who we are, and who we can sometimes be.
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Failure as Redirection
The sting of rejection has a way of lingering, but it can also offer us a lesson. Rosie looks back on an early creative setback and unpacks how failure, when viewed with curiosity instead of shame, becomes a powerful teacher.
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When Feedback Hurts (and How to Keep Going)
Rosie shares a vulnerable story about receiving devastating feedback on her first book proposal, and the spiral that followed. In this episode, she explores how criticism can feel deeply personal, why our brains turn feedback into identity, and how the “middle path” helps us hold two truths at once: growth is necessary, and our worth is not up for debate.
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The Skill of Learning Skills, with Tommo Carroll
What if learning itself is a skill we can practice? Rosie talks with creator Tommo Carroll about his quest to learn 100 skills — and what it’s taught him about resilience, mindset, and embracing failure as part of growth.
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Working With Change, Not Against It
We often think of change as something to chase or control. Kessonga offers a mindful perspective on how to approach goals with openness, acceptance, and patience — so growth feels sustainable, not stressful.
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Two Small Habits That Strengthen Relationships
From parenting to partnerships, how we speak and listen matters. In this episode, Kessonga explains why validating emotions and offering thoughtful compliments can shift the tone of any relationship — helping others feel seen, valued, and more open to connection.
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Your Creative Side Is Still There
Life’s responsibilities can slowly pull us away from the things that light us up. In this episode, Kessonga explores how mindfulness helps quiet external pressure, making room for creativity to return naturally — whether as a hobby, a passion project, or a simple moment of presence.
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Mindfulness, But Make It Funny
Laughter isn’t a distraction from mindfulness — it’s part of it. In this episode, Kessonga explains how humor, smiling, and intentional joy can strengthen resilience, boost your mood, and remind you not to take everything so seriously.
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