Radio Headspace

Anger can be a messenger, revealing our intrinsic desires to be heard, seen, and understood. We can use meditation and mindfulness to allow anger to move through us, instead of being stuck in it. Learn more about your ad choices. Visit megaphone.fm/adchoices

Fear is an evolutionary process, designed to keep us safe. However, what we’ve learned to fear in modern times has changed immensely. We can look to mindfulness to help us work with our fear, instead of being shaken by its presence. Learn more about your ad choices. Visit megaphone.fm/adchoices

When we’re able to approach sadness with a sense of mindfulness and compassion, we can break free from its grips and learn to be in harmony with it, as if it’s a life-long friend.* *Please note: The story shared in this episode discusses child loss, so for those sensitive to this topic, please listen at your own discretion. If you are looking for support after experiencing child loss, here are some resources. Learn more about your ad choices. Visit megaphone.fm/adchoices

If we can remember how precious we are, and how precious each and every moment is, our sense of inadequacy begins to dissolve. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sometimes we need to take a step back from difficult emotions like sadness, anger, and fear, and look at them from a different perspective. By doing that, we can witness them without becoming attached to their stories. Learn more about your ad choices. Visit megaphone.fm/adchoices

On the last day of “The Phone Breakup Challenge” with Catherine Price, take a look back at the week and think about what worked when you took time away from your phone, and see if you can spend 24 hours without it. Learn more about Catherine’s work at screenlifebalance.com Learn more about your ad choices. Visit megaphone.fm/adchoices

On Day 4 of “The Phone Breakup Challenge,” Catherine talks about making some simple changes that will help you protect and improve two of the most important things in life: your relationships and your sleep. Learn more about Catherine’s work at screenlifebalance.com Learn more about your ad choices. Visit megaphone.fm/adchoices

On Day 3 of “The Phone Breakup Challenge,” Catherine asks you to consider making your phone as boring as possible. So it can still work for you, but not overly consume valuable time. Learn more about Catherine’s work at screenlifebalance.com Learn more about your ad choices. Visit megaphone.fm/adchoices

On Day 2 of “The Phone Breakup Challenge,” Catherine offers strategies to help us better understand the emotional and situational triggers behind the “need” to use our phones, and how to come up with alternatives. Learn more about Catherine’s work at screenlifebalance.com Learn more about your ad choices. Visit megaphone.fm/adchoices

This week on Radio Headspace, we welcome back special guest host Catherine Price. Catherine is an award-winning science journalist and author of “How to Break Up With Your Phone: The 30-Day Plan to Take Back Your Life.” She’s here to guide you through a week-long opportunity to achieve better screen-life balance and start getting back to what really matters to you. Learn more about Catherine’s work at screenlifebalance.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Is there a part of you that you’ve been previously shamed for? Your name, your heritage, and personal expression are something to be proud of, instead of something to run away from. Embracing these things can help lead us to our destinies in life. Learn more about your ad choices. Visit megaphone.fm/adchoices

The only constant in life is change. And some of us embrace it more than others — especially when we think about how we as people are changing all the time. Today, dig up some old photos, and appreciate the you that you used to be! Learn more about your ad choices. Visit megaphone.fm/adchoices

All of the sensory information we receive every single day is filtered by one part of the brain: the reticular activating system, or RAS. We can encourage the RAS, and make new connections in our brain, by being more intentional with our focus. Today, focus on the good things to forge more positive connections. Learn more about your ad choices. Visit megaphone.fm/adchoices

How is your breathing? Very often, when we get stressed or overwhelmed, we can lose track of our breath. Our breath is what guides us. Focus on it to check in with yourself, and to return to the present moment. Each breath holds a sense of possibility. Learn more about your ad choices. Visit megaphone.fm/adchoices

When you express a negative emotion, how often are you told to “be positive” or “stay strong”? Today, we want to reframe how you think about strength. To be human is to experience the full range of the human experiences, so the next time you think to choose stoic strength over tears, consider allowing yourself to feel what comes natural to you. Learn more about your ad choices. Visit megaphone.fm/adchoices

What new thing have you always wanted to try? In today's podcast we challenge you to be curious and explore to uncover new talents and abilities. Learn more about your ad choices. Visit megaphone.fm/adchoices

As human beings, we are all connected to one another in our feelings, through nature, and so much more. Today, we are reminded how we are not alone and also not so different from one another. The book where trees talk to each other underground is called Underland by Robert Macfarlane Learn more about your ad choices. Visit megaphone.fm/adchoices

There are so many different ways in which music can move us. In today’s podcast, we learn how relaxing with music is fundamentally different from relaxing into meditation. Learn more about your ad choices. Visit megaphone.fm/adchoices

We are continually modifying behaviors based on the signals we are getting from outside influences. Through meditation, we are able to let go of the manufactured identities we build for ourselves and the identities that others place on us. Learn to reset the mind and let go of these unhealthy tendencies. Learn more about your ad choices. Visit megaphone.fm/adchoices

Repetition is valuable in meditation. By repeating the same actions, we are able to train the mind and find comfort in the practice. Inversely, each moment and each breath is also different from the last, making each practice a new experience. Practice with Headspace. Learn more about your ad choices. Visit megaphone.fm/adchoices

Going into the weekend, we are challenged to bring more happiness and joy into our practices. Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn how to connect with the world to transform the ways in which we feel, think, act, and speak. Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s podcast, we learn about a skillful approach rooted in love, patience, and acceptance. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today, we learn about this paradox and how to become comfortable with its relevance in our lives. Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s podcast, we discuss why we avoid challenges and how facing them can be beneficial in our lives. Learn more about your ad choices. Visit megaphone.fm/adchoices

We are only humans, and humans experience strong emotions. No matter how long you’ve been practicing meditation, you will always experience strong feelings. Meditation simply helps us process these emotions and shift to a mindful space where we can better respond. Learn more about your ad choices. Visit megaphone.fm/adchoices

When figuring out your life’s purpose, two concepts come to mind: patience and observation. By having patience, you’re allowing things to develop in their own time and learning to enjoy the journey. By observing life, you’re opening yourself to the present moment and noticing the signs that will guide you to your purpose. And what helps with patience and observation? Meditation. Learn more about your ad choices. Visit megaphone.fm/adchoices

Racist encounters, directly or indirectly, can cause strong emotions and trauma. Daily meditation can help lessen the intensity of these feelings and help build stress resilience, but if you’re just beginning your meditation journey, you may need more support. Pay attention to your body if you’re holding onto racial trauma, and seek out a therapist or counselor if you need to. Learn more about your ad choices. Visit megaphone.fm/adchoices

In life, we encounter certain people, places, or things that bring us joy. Maybe it’s a person who raises your mood with their positive energy, or a daily activity that makes you feel good. We encourage you to intentionally give attention to all the pleasant things around you and reflect on how they make you feel. Try it out! You’ll start to notice all the positive things in your life. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sometimes making friends can be easy, and sometimes it’s hard. Desiring connection and deep interpersonal relationships makes us human, but remember to avoid compromising our authentic self for someone else. Forcing relationships rarely work, so take time to learn when potential connections can be made and cultivate them. Learn more about your ad choices. Visit megaphone.fm/adchoices

There’s been a tremendous amount of loss during the pandemic. Loss of loved ones and the way we live our lives. It’s okay to feel what you’re feeling. The pandemic has taken a toll on us all, so remember to be gentle with yourself. Learn more about your ad choices. Visit megaphone.fm/adchoices

Not all workplaces are the same. Some work environments can be toxic, leading workers to feel pressure or anxiety. A way to counter an unhealthy workplace is by promoting wellness at your job. We all have to work, but wouldn’t it be nice if we could do so in a happy and healthy environment? Learn more about your ad choices. Visit megaphone.fm/adchoices

We’d like to believe that things are always either black or white, but that’s simply not the case with emotions. Having conflicting emotions all at once can be confusing, but it’s perfectly okay to sit with our different emotions and find ourselves within that gray space. Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s common to feel like you aren’t making visible progress in your meditation practice. We often like to see results right away, but meditation is actually something you grow with over time. When you hit this learning plateau, take time to reflect on why you started meditating in the first place and what progress looks to you. Learn more about your ad choices. Visit megaphone.fm/adchoices

We can’t avoid hard times. In moments of stress, you can always lean on your meditation practice and use intention-setting to guide your decisions on how to respond to challenging situations. Hardships are inevitable, but we can equip ourselves with the awareness to find solutions in the present moment. Learn more about your ad choices. Visit megaphone.fm/adchoices

Everyone deals with issues differently and in their own way. A particular solution might work for one person, but it might not be appropriate for another. And that’s totally okay. Mindfulness encourages us to notice what is happening in the present moment and adapt to our needs. Try to reflect on what works for you and what doesn’t. Learn more about your ad choices. Visit megaphone.fm/adchoices

We can sometimes underestimate our influence on the people around us — positive and negative. As you begin your meditation journey, think about how your mindfulness practice will affect your nearest and dearest. You might notice a shift in your personal relationships. Learn more about your ad choices. Visit megaphone.fm/adchoices

There are moments in life that require serious attention. But sometimes we get so caught up in this attitude that we forget to enjoy the present. Try not to take life so seriously and learn how to make space for laughter. You might be surprised at how good it can feel to smile. Learn more about your ad choices. Visit megaphone.fm/adchoices

Practicing a “beginner’s mind” asks us to drop expectations and other assumptions we formed through past experiences. Essentially, approach every moment as if we’re experiencing it for the very first time. Try it out and apply a “beginner’s mind” to every area of your life. Learn more about your ad choices. Visit megaphone.fm/adchoices

Holding on to negative or even positive experiences can often lead us to feel stuck. When ruminating on these thoughts or experiences, we’re closing ourselves off from the present moment. In situations like these, it’s best to practice mindfulness and gently let go of the thoughts we’re holding onto and bring ourselves back to the present moment. Learn more about your ad choices. Visit megaphone.fm/adchoices

When fixated on the end goal, we often lose sight of the present moment. We can easily get wrapped up in our ambitions, which can cause stress, anxiety, and depression in our lives. How about we appreciate the present and the journey we’re on? As we wrap up this week, remember that all of the concepts we learned so far are interrelated: non-judging, patience, acceptance, trust, and non-striving. Learn more about your ad choices. Visit megaphone.fm/adchoices

Learn to listen and trust your inner voice. It’s easy to fall into a space of judgment when deciding if you should follow your intuition or not. Fears of making mistakes arise, but remember that mistakes are just lessons learned. It takes time to learn to trust yourself, and you can cultivate this trust through meditation. Learn more about your ad choices. Visit megaphone.fm/adchoices

When deciding to make a change in your life, it’s best to first accept where you're at in the present moment. You don't have to like where you are, but there's a difference between not liking something and harshly judging something. Learning this distinction is crucial when trying to make meaningful changes in your life. Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s world, we expect everything in an instant, including accomplishing our New Year’s resolutions. We’re so used to immediate gratification that practicing patience can feel uneasy. Don’t be afraid to let things unfold in their own time. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sticking to New Year’s resolutions is tough. Oftentimes we set unrealistic expectations and then judge ourselves for not meeting them. But what if we used mindfulness to help us accomplish our goals? For the next eight days, Kessonga will focus on one of eight concepts of mindfulness and discuss how incorporating these practices can help us successfully execute our goals. Learn more about your ad choices. Visit megaphone.fm/adchoices

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

Everyone has a legacy. It may not be one that impacts the masses, but you are impacting someone, whether you realize it or not. How will you be remembered? How do you show up in the world? Learn more about your ad choices. Visit megaphone.fm/adchoices

Experiences, sights, sounds, and emotions are all things our brain consciously and unconsciously processes. The more information we consume, the more energy we use. Learn more about your ad choices. Visit megaphone.fm/adchoices

We move through life making choices with anticipation for an expected result. Sometimes, this can lead to disappointment that stops us from living in the moment and letting life just be what it is. Learn to feel comfortable with letting go of your anticipations. Learn more about your ad choices. Visit megaphone.fm/adchoices

There may be someone who is capable of making something you love look effortless. And when we’re beginning to learn something new, we can get discouraged by the amount of effort we have to put in. This is common in learning. Don’t judge your progress by someone else’s mastery. Learn more about your ad choices. Visit megaphone.fm/adchoices