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Where Your Energy Goes
22 december 2025 · 5 min
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.
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Rewriting Your Brain’s Stress Instructions, with Dr. Tracey Marks
21 december 2025 · 33 min
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. Lees meer
You can learn more about Dr. Tracey Marks at MarksPsychiatry.com, and follow on YouTube and Instagram.
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The "What If" Spiral
20 december 2025 · 6 min
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.
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Something Will Grow Again
19 december 2025 · 6 min
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.
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When Your Brain Won’t Stop Replaying the Same Thoughts
18 december 2025 · 6 min
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. Lees meer
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Afraid of Your Own Potential
17 december 2025 · 6 min
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.
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It’s Okay If You’re Not Okay
16 december 2025 · 6 min
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.
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You Can Rewire Your Brain
15 december 2025 · 7 min
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.
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Loosening Worry's Grip
14 december 2025 · 5 min
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.
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When Life Feels Flat
13 december 2025 · 6 min
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.
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This is How I Mastered Communication
12 december 2025 · 6 min
Andy unpacks how to navigate difficult conversations by exploring the views of others and approaching discussions with openness and curiosity.
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Revolutionize Your Routine with Radical Rest
11 december 2025 · 5 min
Dora shows how prioritizing rest in your daily routine can increase productivity, resilience, and overall well-being.
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Paralyzing Stress
10 december 2025 · 6 min
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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Optimize Your Sleep
9 december 2025 · 5 min
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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Boundaries That Build Self Respect
8 december 2025 · 5 min
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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Autism, Unmasking, and Living Authentically, with Taylor Heaton
7 december 2025 · 22 min
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. Lees meer
You can follow Taylor Heaton on Instagram and on YouTube, and visit Mom on the Spectrum.
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One Thing At A Time
6 december 2025 · 6 min
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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Why Being Real Matters More Than Being Ready
5 december 2025 · 7 min
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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Closure Isn’t Always What You Expect
4 december 2025 · 7 min
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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Let Yourself Be Soft When You’ve Been Strong for Too Long
3 december 2025 · 7 min
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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Stop Tracking Your Healing
2 december 2025 · 7 min
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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When Advice Gets Overwhelming, Tune Into Yourself
1 december 2025 · 7 min
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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You Don’t Need an Aha Moment to Meditate Well
30 november 2025 · 5 min
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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Savor the Good While It’s Here
29 november 2025 · 5 min
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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You Don’t Have to Know It All
28 november 2025 · 5 min
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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Expert Single Tasker
27 november 2025 · 4 min
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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Fight Club Rules Apply
26 november 2025 · 4 min
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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Let Go of Great Expectations
25 november 2025 · 4 min
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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Happiness Isn't A Destination
24 november 2025 · 4 min
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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How Simple Sounds Help Us Feel Safe, with Jojo ASMR
23 november 2025 · 25 min
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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Find the Space Where Your Creativity Thrives
22 november 2025 · 5 min
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. Lees meer
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Bring More Joy Into Your Everyday Life
21 november 2025 · 6 min
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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Heal Old Wounds by Inviting Love In
20 november 2025 · 8 min
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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Setting Boundaries and Staying Kind
19 november 2025 · 6 min
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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Why Asking for Help Is a Strength, Not a Weakness
18 november 2025 · 8 min
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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How Self-Kindness Builds True Resilience
17 november 2025 · 8 min
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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When Connection Speaks Louder Than Words
16 november 2025 · 5 min
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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How to Build a Practice You’ll Actually Stick To
15 november 2025 · 5 min
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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The Mindful Way to Clear Negative Energy
14 november 2025 · 7 min
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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How to Stop Believing the Stories That Hold You Back
13 november 2025 · 6 min
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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How to Recognize the Subtle Ways You’ve Grown
12 november 2025 · 7 min
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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How to Let Go of Everyone Else’s Expectations
11 november 2025 · 6 min
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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Stop Feeling Guilty for Being Happy
10 november 2025 · 6 min
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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How ASMR Rewires the Brain for Calm, Sleep, and Stress Relief, with Dr. Craig Richard
9 november 2025 · 24 min
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. Lees meer
Listen to Dr. Craig Richard's Calm History podcast here.
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Embrace Discomfort
8 november 2025 · 5 min
Today, Kessonga talks about the power of getting out of our comfort zone and embracing the unknown.
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The Gift of Friendship
7 november 2025 · 5 min
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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Mindful Emotional Balance
6 november 2025 · 6 min
Sam discusses how mindfulness helps us understand our emotions, respond with intention, and cultivate greater peace even in difficult moments.
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The Wisdom of Koans
5 november 2025 · 5 min
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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Rediscovering Your Inner Teen
4 november 2025 · 5 min
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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Mindfulness for All Ages
3 november 2025 · 4 min
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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