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PODCAST

The Space

Join Casey Donovan on a mini escape each morning and evening with short meditations, motivations and tips to improve your day. It"s mindfulness for everyone written by wellness expert, Amy Molloy. Follow the show @thespace_podcast on Instagram.

health & fitness mental health

All Episodes

1:58

The soothing power of a lil hum

The Space ·

2022/03/10

Have you ever heard of humming when you’re anxious? It could be the easiest way to lower your stress levels. And there’s science to back it up! LINKS Read ‘This Might Be the Simplest Scientific Way to Get Rid of Stress You've Ever Heard Of’ from Inc.com Read ‘How Voice Therapy Can Ease Anxiety & Depression’ by Alicia Lansom for Refinery29 Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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2:32

Are you always expecting the worst?

The Space ·

2022/03/09

We want to teach you how to hope for the best… or at the very least, stopping yourself from expecting the absolute worst case scenario. Tell yourself: the worst case scenario isn’t a sure thing. Don't pretend the worst case is impossible. Mindfulness is about acceptance of all scenarios. But also leave space for the best case outcome. Let’s go through it together. LINKS Read ‘Giving Up the “Worst Case Scenario” Mindset for Good’ by Ilene Strauss Cohen for

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2:49

Can't stop picturing that bad thing?

The Space ·

2022/03/09

You know when you get a mental image that you can't shake? They could be real or imagined; a bad memory or imagining you partner cheating on you even though they’re faithful and love the shit outta you? We want to help you to take back control of those mental images – and as always they're pretty easy (promise!) LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy

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3:10

How do you talk about yourself?

The Space ·

2022/03/08

Have you ever been in a really good mood — until someone says you look "tired". Or feel great about your outfit til someone makes a snarky comment about it? Self-help icon Tony Robbins believes the words we attach to our experiences BECOME our experiences. The minute you use a word like "devastated" you’re going to produce a very different effect than if you say "I'm a bit disappointed". We’ve got 3 things we want you to focus on when you next choose how you describe yourself

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3:15

If you can't get to sleep, try this

The Space ·

2022/03/08

Thanks to sleep trackers, people are becoming obsessed with getting a decent night’s sleep. All that stuff has its benefits until it overwhelms us. So how can mindfulness help? LINKS Read ‘How To Improve Your Sleep and Why You Should with Professor Matthew Walker’ - Dr Rangan Chatterjee Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy

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2:49

Why do I laugh when I'm nervous?!

The Space ·

2022/03/07

We all have a nervous giggle – and there's research that it can have benefits! So let’s figure out how to do it mindfully. LINKS Read ‘Nervous Laughter: Causes, Psychology, Tips, and More’ by Tim Jewell, medically reviewed by Timothy J. Legg PsyD for Healthline Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise

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3:14

Is your care-factor making you exhausted?

The Space ·

2022/03/07

Even if you’re desperately passionate about a project, you still need down time. So how can change-makers chill out? We’ve got some great tips (obvi) and a little pep talk to remind you to take time for yourself. LINKS Read ‘Attitudes toward algorithms used on social media’ by Aaron Smith for Pew Research Center Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88

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3:05

You don't need to fear change

The Space ·

2022/03/06

We’re talking challenges, and not shying away from them. It’s okay to take time for self-care. It’s okay to admit you don’t just wake up happy. This is a pep talk for taking on your challenges and not feeling defeated. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian WaltonSee

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2:28

Top Tip: 3 words to help with anxiety

The Space ·

2022/03/05

When you feel anxiety rising pause and ask yourself this question: Is this useful? There are times when stress and anxiety serve a purpose, says author and wellness influencer Liz Moody. But often anxiety is not very useful, or we over-do how anxious we need to be.We want you to try this simple sentence to help you manage anxiety and maybe even stop a freak-out in its tracks. LINKS Follow @lizmoody on Instagram Listen to our episodes on rumination and worry ‘Why Cant’ I Stop Thinking

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3:01

A lazy guide to visualisation

The Space ·

2022/03/04

Visualisation is a key part of mindfulness – and it’s probably the most woo woo this show is going to get. We’re gunna teach you some of the basics to visualising, and get you on the path to smashing out your goals. LINKS Find out more from @clairearistides founder of the Mindology App Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy

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3:11

Hello Heartbreak my old friend (enemy)

The Space ·

2022/03/04

Heartbreak truly is one of the shittest feelings. Not to sound like a life coach but avoiding it actually makes it worse… We’ve got some advice from author Jordanna Levin to help you feel your heartbreak, because the sooner your feel it, the sooner you can put it behind you and move on. LINKS Read ‘Higher Love’ by Jordanna Levin Follow @jordannalevin on Instagram Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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3:21

Mardi Gras mindfulness

The Space ·

2022/03/03

It's Mardi Gras weekend in Sydney; a celebration of diversity, passion and pride. Both of today’s episodes are themed around love. Loving ourselves and loving other people. The even MORE good news? There’s a whole area of mindfulness about it – it’s called a Loving Kindness Meditation and we want you to do it with us! LINKS Read ‘The Evidence-Based Benefits of Loving-Kindness Meditation’ by Angela Wilson for Kripalu Follow @thespace_podcast on Instagram Watch

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2:59

Wanna quit your job?

The Space ·

2022/03/03

Have you thought about quitting your job this year? You’re not alone! If you are serious about throwing in the towel, we’re gunna teach you how to do it peacefully. LINKS Read ‘Work Anxiety Is a Major Cause of Sleeplessness’ by Breth Braccio Hering for FlexJobs Read ‘Six Ways to Respond Rather than React’ by author and leadership expert Kevin Eikenberry Read ‘Why sending thank you cards is more important than you might think’ from YOU Magazine Follow

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2:32

The question to stop anxiety in its tracks

The Space ·

2022/03/02

When you feel anxiety rising pause and ask yourself this question: Is this useful? There are times when stress and anxiety serve a purpose, says author and wellness influencer Liz Moody. But often anxiety is not very useful, or we over-do how anxious we need to be.We want you to try this simple sentence to help you manage anxiety and maybe even stop a freak-out in its tracks. LINKS Follow @lizmoody on Instagram Listen to our episodes on rumination and worry ‘Why Cant’ I Stop Thinking

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2:53

You don't need to be on top of EVERYTHING

The Space ·

2022/03/02

Do you ever feel like there is too much coming at you?In the nineties researchers called it the CNN Effect.They found that 24-hour news coverage made it harder for politicians to make calm and measured decisions.Let’s figure out how to take in the news we need, and not get overwhelmed by the never-ending stream of information that’s out there. LINKS Read ‘Stillness is the Key An Ancient Strategy for Modern Life,’ by Ryan Holiday Read ‘The CNN Effect: Can the News

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2:12

Do emails leave you breathless?

The Space ·

2022/03/01

Researcher Linda Stone (a former executive at Microsoft) noticed that around 80% of people hold their breath when responding to emails and text. So what? Well it turns out holding you breath can exacerbate how stressed you feel. and can cause a big energy slump later in the day. We’ve got some mindfulness tips to help you to overcome it. Try these with us! LINKS Read ‘Email Apnea Breathing meditations for the workplace’ by Susan M Polak for Psychology Today Read ‘Are You

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1:55

Ugh what a nightmare

The Space ·

2022/03/01

Nightmares aren’t just for kids. Research says nightmares in adults crop up around heightened periods of stress. We’ve got some tips from psychotherapist Annie Miller who specialises in sleep behaviour to help you confront your night terrors and get back to sleep. LINKS Read ‘Coping with adult nightmares’ by Angela Laguipo Read ‘How to Fall Back Asleep After Waking at Night’ by Ashley Hubbard, medically reviewed by Raj Dasgupta, MD Follow @thespace_podcast on

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2:13

Pancakes for mindfulness (you read that right)

The Space ·

2022/02/28

We’ve spoken before on the podcast about mindful eating; eating with intention, focusing on every taste and mouthful. What better time to try it than on a tasty Tuesday? So how can you celebrate Pancake Day mindfully? LINKS Listen to our other episodes on mindful eating ‘Feeling guilty about what you eat? Try This’ ‘Is it weird to thank your food?’ Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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2:50

A worrier's guide to accepting change

The Space ·

2022/02/28

Life is full of seasonal changes; work, relationships, health, happiness. The trick is to accept that life is ALWAYS changing… If every day was full of excitement would it soon become tiring? We’re going to talk you through how to accept the seasons of your life. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise

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2:23

Damn you look GOOD today

The Space ·

2022/02/27

Who doesn’t love a good compliment. There’s even research that says a genuine compliment can be good for your health, improve your relationships and enhance your general vibe. And that’s not just when you receive a compliment, it can also have those effects if you’re the compliment GIVER. So… knowing all that.. we want you to try giving someone a compliment, and see if you can nab yourself some of those good vibes too. LINKS Read ‘Social Rewards Enhance Offline

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