Radio Headspace

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 14 January 2026

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 12 January 2026

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 9 January 2026

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 7 January 2026

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 5 January 2026

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 4 January 2026

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 2 January 2026

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 1 January 2026

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 31 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 30 December 2025

If you’re the person people turn to for help, this episode is for you. Kessonga explores how mindfulness can help caregivers and support-givers notice overwhelm early, tend to their own needs, and practice purposeful self-care without guilt. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 29 December 2025

In today’s episode, Kessonga shares a song that captures the spirit of change — and how its message reminds us that progress doesn’t happen overnight, but through consistency and belief. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 28 December 2025

Our favorite music can act like a mirror for our inner world. Kessonga explains how tuning into those emotional reactions helps us recognize feelings early and navigate them more mindfully. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 27 December 2025

More isn’t always better. Andy invites us to explore the calm and joy that come from simplifying our lives clearing space so we can focus on what truly matters. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 26 December 2025

Feeling stalled can be frustrating, but it doesn’t mean you’re failing. In this Radio Headspace, Andy discusses how giving the mind room to wander and create can help us gently move forward when progress feels unclear. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 25 December 2025

When anxiety creeps in, our attention often jumps far ahead. In today's episode, Andy shares how focusing on small, present-moment details can ground the mind and create a greater sense of ease. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 24 December 2025

Procrastination isn’t laziness. It’s often a signal from the mind. Andy explores gentle, practical ways to approach tasks with less pressure, helping you begin without waiting for the “perfect” moment. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 23 December 2025

Life is already demanding. So where we place our energy matters. In this episode, Andy reflects on how intentionally directing our energy can reduce unnecessary conflict and help us move through the new year with more clarity and purpose. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 22 December 2025

Rosie sits down with psychiatrist Dr. Tracey Marks to unpack how our “factory settings” for stress get shaped by childhood, technology, and modern life — and how anxiety and burnout show up in our bodies and brains. Together, they explore practical tools like micro-transitions, physiological sighs, and sleep rituals to help you reset your nervous system and build real resilience. You can learn more about Dr. Tracey Marks at MarksPsychiatry.com, and follow on YouTube and Instagram. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 21 December 2025

When we don’t know where a relationship is headed, our minds often race ahead. Kessonga explores how mindfulness can help us step out of the “what if” spiral and return to the connection that exists right now. A gentle reminder that meaning isn’t only found in certainty. This episode discusses death; listener discretion is advised. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 20 December 2025

Rosie shares the story of her abuelita’s destroyed sidewalk garden and the quiet wisdom that “the seeds remain, they will grow again.” By exploring plants and succulents, and posing simple questions about light, rest, and water, she invites us to care for ourselves the way we’d tend a garden, trusting that even after loss or neglect, new growth is always possible. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 19 December 2025

Rosie unpacks fear of success — how self-sabotage, imposter feelings, and old conditioning can make “good things” feel unsafe. Drawing on the history of imposter phenomenon and real-life examples, she shares grounding practices and reframes so you can tell your nervous system, “It’s safe to grow,” and step toward the opportunities that matter to you without abandoning who you are. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 18 December 2025

From rewriting a text 13 times to second-guessing every decision, Rosie explores what overthinking really is — rumination dressed up as “being responsible” or “being thorough.” She offers mindful practices to name the spiral, come back into the body, and remind yourself that clarity comes from pausing, not from thinking harder. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 18 December 2025

Rosie breaks down toxic positivity and examines how it can shut down real feelings when we’re grieving or struggling. She explores the difference between true optimism and emotional bypassing, and offers language and practices for holding pain honestly while still believing in your capacity to heal. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 16 December 2025

Rosie shares how learning about neuroplasticity and practicing mindfulness helped her reshape a nervous system wired for survival. She explains how even a few weeks of consistent practice can change the brain, and offers a simple affirmation to start relating to your thoughts and habits with more kindness and positivity. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 15 December 2025

It’s natural to care deeply about the people we love — but worry doesn’t have to take over our minds. Today, Kessonga shares how mindfulness helps us notice worry without letting it consume us, so we can respond with clarity and compassion. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 14 December 2025

Apathy and boredom are more common than ever. Today, Kessonga explores why these feelings arise and how small shifts in awareness can bring perspective, purpose, and renewed appreciation to the quieter seasons of life. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 13 December 2025

Andy unpacks how to navigate difficult conversations by exploring the views of others and approaching discussions with openness and curiosity. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 12 December 2025

Dora shows how prioritizing rest in your daily routine can increase productivity, resilience, and overall well-being. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 11 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 10 December 2025

Cognitive neuroscientist Lucas Miller guest-hosts with proven tips for better quality sleep—how to fall asleep faster and wake more refreshed. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 9 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 8 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 7 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 6 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 5 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 4 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 3 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 2 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 1 December 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 30 November 2025

Kessonga talks about how practicing gratitude can help us fully experience life’s happy moments instead of worrying about when they might fade. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 29 November 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 28 November 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 27 November 2025

Today Andy talks about how to get your friends and family interested in meditation. His suggestion? Tell them they just have to try it. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 26 November 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 25 November 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 24 November 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 23 November 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 22 November 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 21 November 2025

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcribed - Published: 20 November 2025