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There's this idea that as a parent or as anyone, when you're trying to convince someone or something of doing something, you're taking up the best lines.
That means that you want your child to say why they would find benefit instead of you telling them why there's a benefit there.
You can change the questions around when you're having that conversation with them so that you're giving them the best lines.
Have you ever wished you had a wise meditation teacher on speed dial?
Someone you can call after a long day.
Someone you could lean on for their advice.
Someone to listen and help you to see things differently.
Welcome to Dear Headspace.
Hello, everyone. We are so excited to have you here with us here at Dear Headspace, a podcast where each week I sit down with a Headspace meditation teacher and we answer your questions.
I'm Robin Hopkins and today I am here with Sam who I have recently taken to calling Sammer just because you know that's how we roll.
I love it. Hi Robin.
I did it in an email and I was like Sammer.
I was like, do you mind?
I just have to. I've been given the weirdest nicknames over the years and I love it.
It's just more love, so...
Okay, well now you have to tell us what are some of your nicknames that are appropriate for the air.
are. No, they're innocent, but there's like one friend of mine calls me Sam bones.
I'm like, I don't know what that, is that a reference?
I love that. Do I know, but I, okay.
Um, my mom strangely calls me Samantha, like she'll go, she'll get to the TH in my name, but then not she's just like now I've done.
She also used to call me and my sibling the girls, uh, beauty queens, which was very interesting.
Hello beauty queens.
please report to the kitchen.
Exactly. I didn't mind it, didn't mind it.
You know, I just am not one of those people that has Nicknames.
I know just like nobody.
I mean, you know, that just doesn't my mom did call me Punky.
Is that Is that like, from Punky Brewster?
Or No, it's just she just called me that.
And what's weird is I call my daughter punk.
And it just feels right.
It's weird. No, I know.
It's like they come out and like, my husband calls his daughter or did when she was she still calls her that sometimes but store corve which means Swedish means long sausage because she was a long baby you know so yeah horrified by it as a 14 year old but there was so many things in that sentence from long sausage to the word being totally in Swedish and me being like what?
That was brilliant, that really did.
I loved it. Well, I am I'm so it's just so good to be sitting here with you today.
I am fresh off about of COVID my entire family got hit.
And that it was it was I'm gonna say there's fun things in the world and then there was that that was it was not fun.
Well, I'm so glad you're feeling better and it does it takes its own time.
And I it takes the time it's going to take and I We just got over being sick but yeah, it's like every time, the brain just catastrophizes.
What is the best way to approach your health and your wellness from a mindful perspective.
Yeah. Well, it's interesting because what first comes to mind to me is this moment in my life when I started working out at a very young age.
My mom loved working out and I used to go with her to step classes and aerobics when I was like 10.
Yeah. It was so much fun.
And then after high school, in high school, I got into weight training.
And I remember I would just talk to some of the personal trainers there, and one of them told me, because I was following a protocol that I would read from like Self Magazine or Teen Vogue or whatever.
But anyway, this one personal trainer taught me to pay attention to how your body's feeling as you're doing these reps.
and then see you know when your mind tells you oh that was the last one for me you know I can't do more then do one more you know and then stop so that was I remember that was like the first time when I realize that from a mindfulness perspective you know I can I can allow my awareness of my body to guide what I do and yeah out of a prescriptive plan that I found somewhere but I think that That is that's really important just as we as we cultivate mindfulness and aware greater awareness what they call introsceptive awareness so that awareness of body sensations of the feeling of our breath moving
in our body hunger fullness.
Yeah. As we practice that daily or regularly where we start to notice when we need something a lot sooner than if we weren't being mindful or if we didn't have mindfulness as more of treat or a dispositional quality that we have. So we're drawn in and we go, Oh, like instead of catching your hunger or catching your fullness when it's out of 10 out of 10, you start to notice it when it's like a two out of 10.
Yeah. So you can take better care of it.
And the same goes for pain in the body, fatigue, feeling symptoms of burnout or, you know, whatever it is that your body's giving you a signal to pay attention and to kind of change your course of action or take care of it in some way.
Well, that is just, that's just all so helpful and I feel like that's enough about us and I think we should get to the questions.
We have some really thoughtful questions today about when your child doesn't wanna go to therapy, how to handle insomnia, and the age old question, do I have to do everything with mindfulness, right?
So I think we should just get to our first question.
Are you ready, Sam?
I am ready. I am ready.
Okay. I have a 11 year old daughter who has some social anxiety and we have been told and we believe that she could get some value from seeing a therapist to help her work through some of these issues issues that she's dealing with, but she absolutely refuses to go and has not given any sort of daylight to the idea.
And so the question is, how do we know when to force the issue?
So how do we know when to say, we know what's best for you.
And we want you to go do this versus, you know, kind of backing off and letting her make her own choice as it relates to seeking help.
Well, with all these questions, what first comes to mind is just so much compassion, especially from a lived experience I was taken to therapy at 11.
And I have this very sharp, sharp, clear memory of sitting in the waiting room and being horrifically anxious.
Like it was even, it just brings it back now.
Like I remember being so intimidated, it felt so sterile.
I immediately felt like I was the problem, like something was wrong with me and the, and I'm expressing things.
I've worked with a lot of kids who are at that age and going to therapy and also seeing me as the mindfulness coach. So I'm echoing what I see as I'm talking about my own experience.
I'm, I'm also realizing this is part of a collective experience that a lot of kids express.
this. But anyway, so all of those qualities like the sterility, the fact that you're, you're being singled out as a having a problem and that you're in an office with someone who you don't know is a stranger and you're supposed to like you kind of know you're supposed to share the most vulnerable parts of your of your psyche.
Yeah, this person and your parents are telling you, you know, trust them.
They're professionals, like, they'll help you and but you also know you have no idea who they are.
And if they have no idea if they care about you.
Right, you know that they're being paid.
So you can kind of see it as and I think not just kids but adults struggle with this as well, like, does my therapist really care about me?
Do I matter? You know, so so all those questions are going on and I as an adult now have the vocabulary and verbal ability to express all that.
But especially the preteen age, it marks a period when the complexity and nuances of emotional experience are at an all -time high for that child at that age of development, but their verbal capacity and prefrontal cortex abilities, executive functioning doesn't match the onslaught of emotional complexity that they're hit with at this age.
Yeah, they don't have the ability to say what they're feeling, right?
There's a mismatch. Yeah, and so what happens when we can't express something or we don't have the words for it It like simmers in us and it boils in us it the angst builds So having said all that it's so important to take time to talk about Issues like trust right like bringing up that issue with your daughter and going What is like think of a friend you have that you trust that you would that you would share something personal with and what?
What is it about this person that helps you feel trusting and feel safe sharing with them?
And you can just start to unpack some of the qualities that they're gonna need to feel comfortable and safe enough to enter therapy and start talking about it before the therapy even happens and to normalize that, you know.
And then to really honor their autonomy.
I know it's hard because you see their social anxiety getting maybe worse and worse.
Well, and because somebody is telling them that your child would benefit from this.
Right. That makes it, I think, difficult as well.
Where you're being told by someone that you trust and is an expert, like, hey, this warrants therapy.
Yeah, yeah. Exactly.
Can I use you as a guinea pig, Sam?
Yeah, absolutely. If you take yourself back to yourself, that like 11 year old who was like struggling and sitting in that sterile room, what could have been done differently that might have changed that experience for you, so it's in the specific?
Yeah. Well, I think them talking to me about what I just said about trust, asking me what are some fears that are coming up going to therapy.
Talk about the process of entering therapy itself instead of emphasizing that this will help.
You should do this.
This will help this problem.
There's a lot of convincing that goes on.
Yeah. It's also I'm thinking about insight and wisdom from the coaching world I'm doing a lot of coaching training right now and There's this idea that as a parent or as anyone when you're Giving when you're trying to convince someone or something of doing something You're taking up the best lines.
That's what they call it You're taking the best lines and that means that you're like you want your child to say Why they would find benefit instead of you telling them why there's a benefit there, right?
So you can kind of change the questions around a bit when you're having that conversation with them So that you're giving them the best lines.
Yeah, meaning like you're you're asking in a way that allows them to express What they think they could benefit from and what they want to get out of it Well, then they have ownership over it right, you know, you can't make somebody they have to want it.
Yeah exactly Yeah, because then you get locked in a battle and I've had this with my stepdaughter for sure where I'm like You should do this and this would be great and how fun.
There's all this efforting that you're putting forth trying to.
And then they get more and more stubbornly stuck right where they are.
I find that talking about my own experience leading with that, with my stepdaughter and being like, who do I really trust?
I trust Papa, my partner, I trust him because of this.
like every time I talk to him, he does or share something vulnerable.
He responds with kindness and love and acceptance.
And who's someone that comes to mind for you?
Or like asking about a time when she feels stuck?
Yeah. Like when have you felt stuck?
Like you couldn't, you're stuck in an emotion and what if you could name that emotion, what would it be?
So just getting really curious about her experience and kind of taking off the table, the therapy for the moment, and just getting to know showing that you're genuinely interested in getting to know what her experience is like right now.
Sometimes I mean like when somebody pushes me to go work out or or like but the pushing for me has to happen in a way that's empowering and not telling me what to do.
Well have you ever said to your kids there's no leeway on this we're doing this this is happening.
Yeah but but here's the thing I set it up with them like this I'll say there are there are many things that we allow you to have a voice on and in those things, you can try to talk me out of it, you can make a case, but then there, you have to understand that there are certain things that I am your parent, and this is the thing that is going to happen, and I will tell you in advance, or as I'm saying it, that there is, no, this is not open.
Like, and that's, because it's for your safety, and it may be sometimes something you just can't see right now.
I agree, I think with therapy it's a bit different because we really can't force anyone to do anything.
I mean, that's just an illusion.
I mean, maybe when children are very little, we can pick them up and place them places.
But as they get older, there has to be cooperation.
You have to work together to negotiate things and to work with knows, to not see a no as a final no, to see it as an opportunity for them to learn how to negotiate, and how to think deeply about what they want, why they want it, and then to present it as a family and talk about it as a family.
So, I think every opportunity, it's really helpful, actually, to look at resistance as an opportunity and to model that, to look at it and go, ooh, interesting.
Okay, what's happening here, right?
I think I just keep thinking of meet in the middle meet your kid in the middle and then see what happens I like that.
Thank you so much for your question and really good luck Don't be afraid to let us know how it all turns out.
We're here. We're invested.
Absolutely Okay, so let's let's go to our next question with Amanda Dear headspace, my name is Amanda and I'm from the Midwest I'd like to be soaking up motivating podcasts, apps, books, et cetera, like Headspace.
They keep me inspired and trying new self -improvement methods.
What I keep hearing is how you do anything is how you do everything.
I want to be on board with the sentiment, but it stresses me out.
Do I really need to load the dishwasher with as much carrot enthusiasm as I have when baking that loaf of bread?
Is there a different way to look at this quote that I'm just not seeing?
I feel like that could have been me with that question.
Me too. I feel that same pressure all the time when I...
Am I being mindful enough?
Is this... Am I relaxing?
I should be relaxing.
I love the one, and it's...
I love Thich Nhat Hanh.
He's one of my favorite Buddhist teachers.
But there's a quote by him that says, it's nice to wash a dish as if you were washing the baby Buddha or baby Jesus.
I just hear pressure with that, that's why I'm relating so much with Amanda is as a person who is a perfectionist by nature and I put so much pressure on myself like if I'm going to be mindful then I have to really be mindful, and it's like how do we, Sam how do we live in that level of pressure, you can't be mindful 24 -7 can you?
Yeah. No, that's unsustainable.
But what comes to mind is what happens.
What we know from brain research and research on mindfulness that has been so much more robust over the years is that what happens when you have a steady mindfulness practice, meaning like seated meditation, and maybe walking meditation, but really a concentrated practice that you move from having states of mindfulness, like having mindfulness as temporary state where you go, wow, I was really present or I was really attending, attentive to my breath.
So those are the states you start to notice as you start to practice.
And then over time, it becomes a trait.
So they talk about this movement from state to trait.
And when mindfulness becomes a trait, it doesn't necessarily mean that you're washing dishes with so much grace and beauty.
Judy, and it's more about, I keep saying this too with people, it's really about the relationship that you are, your default relationship to your mind, to what's happening in your mind.
But it doesn't mean that you have to be so careful and so precious with everything all the time, but it does start to happen where you make this movement, you develop mindfulness as more of a disposition that you embody.
And the way that, I can't say how that has shown up for everyone because they don't know their experience.
But I know for me, I am aware of, for example, when I accidentally slam a door shut or I'm rough with something.
I go, whoa, what did that, that felt, it didn't feel good in my body to be that rough.
So wait, so I just have to get clarification here.
So are you, so are you dialing in on this it's because you feel like you're not paying attention or being in the moment because you're just slamming things and not thinking of other people, or tell me more about that.
Yeah, yeah. It's mostly because I'm in a rush.
When I'm trying to get something done, I often, my urge is to rush through it because I wanna get back to work or I wanna get to the next thing.
And so I take that as a cue, that's my cue to slow down.
I just go whenever I feel that urge or that rush or that like haste of screwing something back on.
I take a breath and I go, okay, I'm gonna do it a little bit slower, not like ridiculously slow, but I'm just going to tone down the speed maybe to like 30 % sort of 90%.
And that helps me a lot.
It's a regulatory practice, right?
It regulates my stress in that moment or my urgency and it allows me to recalibrate and bring myself back to the moment that I'm in.
Does that make sense?
It does. But so what I want to say as a follow up is, so Amanda and maybe asking for a friend, Robin.
How do we know when it's okay to zone out and to just do the dishes in a non -mindful, just like I am thinking about my wallet or I'm thinking about nothing or I'm, you know, Because it's like you said, you can't be mindful all the time.
So how do I know when it's okay to not be mindful, to wander off as I like to say?
So one thing is first knowing that your continued practice, your daily practice or your regular practice is going to help you just automatically become more mindful as a part of your disposition, as part of how you are.
So that's something you can remind yourself of and take comfort in.
Like, I don't have to do anything, it's just my practice is making me more mindful.
Exactly. Okay. My practice is making me more mindful.
And then choosing – if you're a beginner to all of this, it's – I find it really helpful to choose something small, like I – like I described with screwing on caps or cleaning.
It's something small.
It's a cue that I'm taking to practice and it's rewarding me.
It's actually making me feel not stressed or forced or you know like this is so annoying.
Why do I have to be mindful all the time?
That's not how I feel when I'm doing it.
It's more of like I'm regulating my sense of urgency and rush.
So you want to find something, you can find something like that like an activity for you or something you do every day maybe it's even just walking upstairs like you tend to rush upstairs or you tend to, I don't know, when you put your seatbelt on, when you're about to start the car, you do it in a rushed way.
Just slowing down, just taking that instance or that one thing that you pinpoint as your opportunity to slow down and become more mindful of it.
What does it feel like as you click into the seatbelt?
How can I bring more awareness to this moment and experience it?
And then let your so that's just one moment in your day and then the rest of the day do whatever you want It's like right you're off the hook So if you create these manageable bite -sized moments for yourself, and that becomes I think from just working with people I've heard that it becomes Rewarding in and of itself it makes you want to slow down more often it means for other moments, right.
Yeah Exactly. I've done a lot of Tai Chi and a lot of Qi Gong and it's so helpful for me because I need to slow down.
That is my big overarching regulatory goal, is finding ways to slow way, way, way down.
I love the feeling of slowing down.
I love the feeling of being grounded and all the wonderful positive consequences that come from slowing down.
And so it becomes, when I start rushing in my life and I start moving too quickly, that little, the memory, the muscle memory of doing qigong or tai chi comes to mind.
And I go, oh, I can do it right now, you know?
And sometimes I literally do.
I'll just like raise my hands up really slowly and then slowly bring them down.
And I feel an energetic shift that immediately makes me feel better, you know?
So, it's like I get to choose that because I'm going to be I get to choose how I relate to my life forever and I'm going to choose this one because right now that's going to work really well for me.
So, Amanda, what what you should hear is you can just zone out while you're doing the dishes but pick your thing that you want to do, do you want to work on in small doses, right?
Yes, absolutely pick something.
Use it as your cue.
Be playful with it.
be curious about it and pay attention to how it feels as you practice that way like take a moment, take a break and go, Whoa, Feels good to slow down or, Oh, it didn't feel good to slow down.
Yeah, I felt, I still felt a rush.
Both ways, both no matter what you notice you're being mindful.
Yeah, noticing his mindfulness.
So you have this, Amanda, you got this.
Okay. Can you believe 2025 is already trekking along?
Let's check in. How are you doing with your resolutions.
Mine is simple. Focus on my well -being.
And I know my well -being starts with great sleep.
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This supplement contains seven forms of magnesium, each supporting over 600 biochemical reactions in your body.
It's a powerhouse improving sleep, brain function, metabolism, stress management, and so much more.
Honestly, I can't even fully describe how much it helps me.
Let's face it – even if your goals for this year aren't health -related, how can you achieve any goal without quality sleep and stress support?
Magnesium breakthrough gives you the vitality you need to conquer your dreams. Do yourself a favor and make this a part of your routine this year.
Go to buyoptimizers .com forward slash headspace and use code Headspace to get 10 % off of any order.
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Again, that's buyoptimizers .com forward slash Headspace.
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Okay, so we have one more question from Lisa.
Here we go. Hi, this is Lisa and I'm from North West Arkansas and I was wondering if you have any tips for dealing with insomnia or with anxiety?
Any suggestions? I deal with a a lot of insomnia and anxiety at night for when I'm trying to sleep.
And so I was hoping to get some tips from someone and I appreciate you taking the time to listen to this message.
Thank you very much. Oh, Lisa, she sounds so tired.
I know, I feel for her.
I know, Sam's placing her hand over her heart because you can just feel.
It does take a toll, You know, and there's two parts to this question.
So I want us to touch on both.
There's the part about the insomnia and then night anxiety.
What are your thoughts on all this, Sam?
Yeah, they're very much coupled.
And when we get into that state of anxiety before bed, you know, we're wired.
I just heard a quote today about that state that we're in.
It's just wired and tired, right?
So we have that fatigue.
We have that will and that desire.
their whole body wants us to sleep, but our brain is just spinning.
And there's almost, I think, almost nothing worse than that feeling of absolute exhaustion, and you can't sleep.
Yeah, it is, and I know for me, I get really, when I can't sleep, because I get a lot of anticipatory anxiety, really, really intense when there are big changes in my life, or tomorrow I'm getting oral surgery, so I was already up a little bit longer than I should've been that I wanted wanted to be last night just thinking about it for tomorrow.
And then you get anxiety, I get anxiety, and this is common for a lot of people, to get anxiety about what the day is going to be like with this lack of sleep.
And for me, especially when I'm doing therapy with people or, not therapy, but coaching.
My ability to pay really good attention to them is so important.
And my ability to be present is so important in service of the session that if I am sleep deprived, I will, that will be compromised that ability, like I will lose focus, I will forget what they said, I will I mean, just my cognitive abilities will will be stunted.
And so that's scary, and rightly so.
So what I tried to tell myself too, in those moments is that, first, just to remind myself of the support that I have, you know, there's there's a lot of reassurance that goes on, and you can do this, mentally or in writing.
It's so good to take time and just let the voice of worry speak in, you know, through, through your writing.
And then to offer some reassurance to it, like speaking to your fear before bed.
Yeah, before bed. It would be best not to do it in bed because our brains associate the bedroom and the bed with sleep.
And so if we start doing other things in bed, it's that it'll start to associate that and actually can make us feel more alert.
So maybe a dinnertime or just any time you have in the day, just giving yourself and even scheduling time to Let your worries speak to just kind of let it all out on paper or with a friend speaking or writing Whatever you prefer and that'll let that really does free up your mind when it comes time to sleep Yeah So it's really it's a very powerful thing to do to help yourself And I find it just really helpful to be reassuring to tap into that voice of reassuring within myself and to say you know if you can't do if you can't see this client tomorrow because in your trying your best you can take
a sick day you know you can just say I can't do it it won't be the end of the world and and also reminding myself that so many other people have experienced insomnia and anxiety and will be understanding not everyone but most people would would be understanding of that and compassionate toward that experience so that can set you at ease as well.
What about you mentioned that you shouldn't do you know other things in bed but like is it okay to meditate in bed like before bed to try to bring yourself like because I'm just wondering about like healthy sleep habits but although I do think that for Lisa it does sound like this is more of chronic thing versus a one off but you know I'm just thinking of sleep habits and like what would be helpful to build into like when you have a toddler, they tell you to do the same things at night.
So like when we first had my daughter like at seven o 'clock we all the TVs went off and then we brought the lights down.
And then every night we read this like three books and then there was the bath and there was like this like nighttime routine that started to build sleep habits.
Yeah, so I'm wondering like bringing the meditation piece in And could that be part of a sleep habit and what are your thoughts on the sleep habits?
Yeah, all the research shows that having a routine that you stick with, like going to bed at the same, roughly the same time and getting up at roughly the same time.
And starting your wine down, you know, a few hours before bed.
So you are eating, it's hard to eat at the same time as adults, you know, if we don't have anything grounding us like children to, you know, we do it in service of them, and then we kind of latch on to that routine ourselves but as much as you can just having regularity and having a routine and definitely making meditation part of that routine.
I think that's incredibly helpful.
Meditation has been shown to increase the quality of our sleep and the ease that we have in falling asleep.
I would say as far as meditating in bed, it depends what kind of meditation you're doing.
If your meditation is about focus and concentration, I would say maybe do it outside of the bed.
But if it's focused on relaxation, you can do things like progressive muscle relaxation or yoga nidra or use headspace as incredible content, sleep content and sleep cast. All of that is really associating bedtime or your bedroom with that won't be a problem.
It's going to help you fall asleep.
But looking at screens, of course, I think we've all been told this a million times.
Just really dimming the lights, not looking at screens and just look at it long enough to press play and then turn it over and listen.
It's part of our modern world.
It's very difficult.
We're so connected.
Yeah, I try to put books near my bed so that I can read myself to sleep, by candlelight or just like a very dim light.
Yeah, but yeah, I do that maybe 50 % of the time and then the other time I'm watching a show and I'm not following my own advice, that's for sure, but I luckily don't have many issues falling asleep, only when I have these big events in my life or something I'm afraid of happening.
And and to remind yourself too if you have insomnia Lisa or if you notice that the anxiety is driving the insomnia to there are a lot of things that you can do from a mindfulness perspective to help yourself in that moment.
So one thing is bringing to mind this idea of equanimity and we have phrases of equanimity that really help us to accept the state our mind is in because part of what what exacerbates anxiety is rejecting, resisting.
Like, I don't want to feel anxious.
I can't feel anxious.
I have to sleep. That voice and that energy is going to just perpetuate the intensity.
So instead, you know, first of all, sit up in bed or even go to another room, that's been shown to be really helpful instead of trying to use all these tools while you're trying to fall asleep.
And then there are these wonderful phrases of equanimity where you can say, may I be with this emotion, the emotions that are brought up right now just as they are, may I be with the resistance I feel or the fear I feel just as it is?
And in that way, you're relating to it with you're giving it more space to breathe.
It's like you're speaking directly to the fear itself and saying it's it's okay, I can hold you I can be with you.
You're not a problem.
Because thinking it's a problem is what's ramping up the anxiety about it.
So those are really helpful.
And then to maybe even go into some phrases of loving kindness.
Like, may I feel rested and at ease?
May I sleep deeply, you know, just whatever intention or thing that you're wanting the most to invite those as phrases and wishing yourself well.
And that has been shown, loving kindness especially has been shown to activate our parasympathetic nervous system which is that rest and digest mode and take us out of that fight flight freeze mode.
I also think Lisa, maybe if the anxiety is really really present you know there's always the option if it's available to you to maybe talk to somebody a therapist or or to get some help unwinding some of the thoughts that are in your head that are chronic that are you know because it's like I keep going back to the part about Lisa that it being a chronic pattern.
So I do think, you know, there may be only so much that can be done with all the sleep training and the thoughts, like it may be something for you to consider as well.
Exactly. There are many biological, physiological causes of insomnia that you might not even...
We can't possibly self -diagnose.
So to see someone and get that, that feedback and more clarity on what's driving it can be really helpful.
Yeah. Well, I hope that you are not listening to this at night before bed.
I hope that you have a lovely night's sleep tonight, Lisa.
And while I want to give a big shout out to Russell, Amanda, and Lisa for sharing their questions with us.
And if you want to ask us a question about anything, all you have to do is go to sayhi .chat .deerheadspace.
You're going to follow the prompts.
You're going to record your question.
Yeah, and you can even leave us mindful moments from your day, Like sharing your wins and sharing your moments of washing those dishes with greater intentionality.
No, not washing the dishes with intentionality.
Or whatever you are.
Just washing the dishes.
Or slamming the dishes in the sink.
That's right, that's right.
And if we use your question, or we share your mindful moment and the show, you are going to get three free months of headspace.
You can use it for yourself.
You can give it to someone in your family, a friend, anyone you think might want it.
That's what the code is for.
And now, as we wind down this episode, we have a treat for you that's going to help you transition from this moment to the next one in your day.
Yeah. That's right.
So, we've built in some time here so you can just take in what you just heard. And it's really a moment to let your mind do whatever it wants to do.
So today, we're leaving you with some sounds of owls in the forest in the midst of a light rain.
Oh, I love this. so till next time stay happy and stay healthy and be kind to each other You are welcome.
It's a Headspace Studios original podcast. It's produced by Robin Hopkins, Ash Jones, and Scott Sorensen.
It's executive produced by Morgan Selzer, Sarah Cohen, Baron Farmar and Danny Krissemi.
It's hosted and produced by Robin Hopkins, Keisanga Giscombe, Dora Kamal, Samantha Snowden, and Eve Lewis Prieto.
Sound recording and post -production is by Dan Kral.
Music is by Scott Sorenson and Chris Marguillo.
And a very special thanks to Colleen Lutz.
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