The weekend gives you the opportunity to relax and let go — but some things stick in your mind, nagging at it, weighing you down. It may be an unfinished task or an unforgiven incident. We suffer when we hold onto things, but if you can find a way to let go, to retell your story, forgiveness will set you free. Want more Andy. Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Children throw tantrums and we call them “naughty.” We say, “they’ll grow out of it,” and move on. But as adults, we don’t stop reacting — it just looks a little different. We may say or do something we regret. So the next time someone around you is reacting in a way that’s surprising, take a step back and create some space. Want more Andy? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

A lot of us are cooped up much more than usual. You may not even be able to go outside for a walk where you live — and you may not want to. It can feel like there’s too much going on. But in every moment, we have the opportunity to pause and take a good look. See the colors of the world, the simplicity of a tree or flower, and appreciate that moment of calm.  Want more Andy? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Is it possible to feel happy in the midst of a global health crisis? It depends on what you consider “happiness” to be. Happiness is often fleeting, but contentment and peace of mind are always there — even in times of great difficulty.  Want more Andy? Try Headspace today Learn more about your ad choices. Visit podcastchoices.com/adchoices

Ten years after we launched Headspace, we’re launching our first official podcast. Because now, more than ever, there’s so much noise in the world. Most of us don’t know how we approach our own minds, thoughts, or feelings. We can get so caught up in our individual circumstances that we don’t see that we’re all in this together — and that shared unity is a beautiful thing. Tune in to new episodes of Radio Headspace every weekday morning.  Want more Andy? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

When we greet difficult thoughts and feelings with a sense of interest rather than shutting down, we are welcoming an opportunity to practice curiosity in a way that would lead us to a constructive outcome. This can ultimately add to our toolkit to push through adverse moments.  Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

We all have our own definition of what love is. The feeling of love is a tangible, palpable emotion that is always evolving and changing to fit into the various spaces we allow for it. A trait of love is the presence of positivity that resonates throughout the experience. Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Take a moment to think about what integration really means, as it is the opposite of feeling scattered or disassociated. When we accept our experiences for what they are rather than ignoring or rejecting them, this is when we integrate our experiences into the fabric of who we are as individuals. Want more Sam? Try headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

One of the biggest obstacles to meditation is the restlessness that we feel when we are attempting to do nothing. When we give in to every urge, it’s hard to reach deeper levels of concentration, or to give ourselves a chance to see how fleeting those feelings can be.  Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

When we meditate, we discover how to be in a place of balance and peace. The next time you catch your stress level rising, try slowing down — doing so connects you with the present moment and encourages more ease.  Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

As we continue to grow, it’s important to check in with ourselves and re-evaluate the boundaries we’ve established. Our boundaries should reflect the person we are becoming and help us accomplish the personal-growth goals we are striving toward. Want more Sam? Try headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Depending on the situation, the stress and obsession around making the “right” choice often takes away from the vantage point of the freedom the gift of making our own decisions gives us. Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

In meditation, we spend a great deal of time observing our thoughts and feelings with the intention of entering into a moment of ease. As you grow in the practice  of meditation, you start to understand that the thoughts in our minds don’t go away — instead, we train our brains to quiet them down.  Want more Sam? Try headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

If you feel stuck or clingy with anything in your life, remember that you can always borrow someone else’s perspective on the matter. By doing this, you can have a new way of seeing and experiencing the mundane occurrences in life.  Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

When most people think about developing mindfulness, they tend to assume it involves meditation and many practices. However, mindfulness is the present-moment awareness that is cultivated when we are listening deeply and responding honestly with others. Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

How often do we experience life-affirming, and even life-changing moments? Staying mindful in these moments allows us to appreciate the “awe” and wonder that can often be as fleeting as the speed of light. Recognizing and appreciating these moments can have a cascading effect throughout our whole life.  Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

When we consider the demands of the future, whether tomorrow or twenty years from now, our mind often imagines the stressors all at once and assumes we have to address them at the same time. It’s important to remind ourselves to pay attention to one thing at a time. Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

The practice of meditation yields many gifts, one being persistence. The greater our capacity to press through adversity and the unfamiliar, the more we afford ourselves the opportunity to experience life without boundaries.  Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Our minds are uncomfortable with uncertainty, so we innately try to predict the future to protect ourselves from disappointment. With that, we draw conclusions and form hypotheses around the thoughts and beliefs that come from past experience. We have to remember that every experience is an opportunity to write a new story. Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

When was the last time you took an uninterrupted moment to mindfully imagine what you want out of life? Taking time to visualize what we want helps us recognize the feelings that bring us joy, and creates a blueprint to encounter these moments and experiences in our daily lives. Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

 It can be difficult seeing ourselves through the lens of grace and compassion. It’s important to remember that our expectations for ourselves and who we actually are, are not separate. We are all a work in progress, and that work requires us to have more compassion toward ourselves as we continue to evolve. Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

When we shift the focus away from our problems to being a solution to someone else’s, this can often lead us closer to the solution for our own circumstances. Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

 Meditation encourages us to look more closely at the ordinary aspects of our experiences, and allows us to take a deeper look into what’s going on around and inside of us. This in turn provides us with more space for clarity and appreciation for each of life’s little moments. Want more Sam? Try Headspace today Learn more about your ad choices. Visit podcastchoices.com/adchoices

It can become easy to feel that there isn’t much to learn or understand about the relationships and life occurrences we’ve become accustomed to. No matter how much you think you know about something, allow yourself to find new curiosity about the things that have become commonplace. Take a chance on discovering something new.  Want more Sam? Try Headspace today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Now you can listen to every podcast produced by Headspace Studios on the brand-new Headspace Channel in Apple Podcasts. We're also offering Apple podcast listeners access to Headspace's exclusive Sleep content. Follow Radio Headspace for all new episodes each weekday, and subscribe to Sleep by Headspace, right from Apple Podcasts. Learn more about your ad choices. Visit podcastchoices.com/adchoices