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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

2:36

Top Tip: Remember this when you're scrolling

The Space ·

2022/02/26

If living a life online makes you anxious, we're got some advice for ya. It comes from best selling author Jordanna Levin who wants us to remember there’s “no light without shadow”.. Okay that sounds a bit woo woo but basically she wants us to remember that people post the best stuff of their lives online, hell we do it too! You don’t see the pictures of the dog pissing on the carpet, or the exhaustion of a teething or sick baby. Jordanna's got some advice to help you ease up

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2:45

Meditation without even trying

The Space ·

2022/02/25

Mindfulness and meditation can take itself all a bit too seriously. Using a tip from Luke McLeod we want you to stop expecting mindfulness to help you and just enjoy it, he says! How can you try mindfulness without trying too hard? Listen to find out darl – we’re not giving you the answer in the show notes! LINKS Try out Luke’s online meditation class via Soul Alive Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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2:26

Wanna stop replaying embarrassing memories?

The Space ·

2022/02/25

Ahh embarrassing memories; those gorgeous little bastards who pop up riiight before we go to sleep. Why oh WHY does embarrassment ghosts of the past come back to haunt us!? Well, we don’t have an answer to THAT question BUT there is a bit of good news. We’re going to teach you how to turn that embarrassment into a good thing! LINKS Read ‘How to Stop Reliving Embarrassing Memories’ by Melissa Dahl for TheCut.com Check out ‘4 Foolproof Tips for Creating Happy

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3:54

How to take on too much & get away with it

The Space ·

2022/02/24

Mindfulness is all about living in the moment... but what if you have a shit-tonne to do and only a brief period of time to do it in? The good news is you CAN mindfully rush. I mean… it’s not easy but it’s not impossible. 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 Walton Listen to

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2:29

A mindfulness game for kids

The Space ·

2022/02/24

There’s research showing that mindfulness can reduce anxiety and stress levels in kids – sounds greeeat but how in the hell are you gunna get a kid to meditate? Well well well it’s actually not too hard – but it does involve a bit of sneakiness You can turn mindfulness into a game! Deepak Chopra has a practice where you get kids to put a book on their head and tell them to see how slowly (and mindfully) they can walk to the other side of the room. We’ve got other ideas

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2:40

Are you comparing yourself to a highlight reel?

The Space ·

2022/02/23

If living a life online makes you anxious, we’re got some advice for ya. It comes from best selling author Jordanna Levin who wants us to remember there’s "no light without shadow".. Okay that sounds a bit woo woo but basically she wants us to remember that people post the best stuff of their lives online, hell we do it too! You don’t see the pictures of the dog pissing on the carpet, or the exhaustion of a teething or sick baby. Jordanna's got some advice to help you ease up on

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2:09

Get wet in the dark

The Space ·

2022/02/23

Getting to the end of the day and feeling WIRED is pretty normal. We've got an easy way to soothe your senses, and all you need is your shower. LINKS Read ‘Why I Take Dark Showers’ by Jodi Chapman 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 Walton Listen to more great podcasts at

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2:37

You aren't shit at your job

The Space ·

2022/02/22

Professional courage can ebb and flow. One week you're crushing it and the next the sound of a teams call coming in can make you sweat (actually let’s not lie that shit never goes away). We’ve got some tips from Stella Petrou Concha to help you at work, cause she’s made a living helping big wig CEOS get clear vision and lead with “bravery”. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS

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2:19

Just 29 more minutes of sleep pls

The Space ·

2022/02/22

Everyone says you've gotta get 8 hours of sleep a night BUT did you know how much sleep you need depends on your age? If you're feeling zonked regardless of how old you are we want you to try this trick; go to bed 29 minutes earlier than usual. One study of front-line workers found that an extra 29 minutes of sleep a night was enough to improve their mood the next day. LINKS Read ‘Sleep Calculator: How Much Sleep Do You Need?’ by James Roland and medically reviewed by Nick Villalobos,

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3:30

A rainy day meditation

The Space ·

2022/02/21

As summer draws to a close and La Niña really kicks into gear, wet weather can really impact our moods. The weather may take a turn for the worse but your mood doesn’t have to; and we’re gunna teach you how. LINKS Read ‘Can't stand the rain? How wet weather affects human behaviour’ by Jamie Flook for Science, The Guardian Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan

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3:13

Why you should do this after your next workout

The Space ·

2022/02/21

Any workout can end mindfully — even if your workout is more Crossfit than Buddhist. Just as rolling out your muscles is good for post-workout recovery, we want you to give your mind some recovery time too. You can thank us later! LINKS Read ‘Lactic acid: Role in the body and impact on exercise’ written by Tom Rush and Amanda Barrell, medical reviewed by Gregory Minnis, DPT, for Medical News Today Try Balanced Breathing – ‘How Do Deep Breathing Exercises Help

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2:43

A lil social media mindfulness goes a long way

The Space ·

2022/02/20

What you post online on a Monday morning can impact your mood for the entire day – and even set the tone for the rest of the week! We’ve got 3 tips to help you nail your start of the week IG posts and Slack messages. LINKS Read ‘How Your Morning Mood Affects Your Whole Workday’ by Nancy Rothbard for Harvard Business Review Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan

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2:54

Top Tip: Work smarter not harder

The Space ·

2022/02/19

The last 3 years has changed how we work; remotely, flexibly, maybe even shorter weeks. And with that flexibility comes a side serving of guilt; are you doing enough? Are colleagues judging you for leaving at lunch time? Chill bb, we’re going to help you reap all the benefits of WFH and short work weeks without the shame or guilt-trips. LINKS Read ‘Four-day week: trial finds lower stress and increased productivity’ from Robert Booth for The Guardian Follow @thespace_podcast on

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2:39

Napping makes you a better person!

The Space ·

2022/02/18

In the best news EVER, research shows napping is great for your mind and body; it improves our mood and memory for starters. There's a way to do it more mindfully so you don’t wake up feeling like a crusty husk of a human. LINKS Read ‘Napping: Health Benefits & Tips for Your Best Nap’ from The Sleep Foundation Listen to the ‘4-7-8’ breathing meditation episode from us Read ‘This breathing technique will get you to sleep in just one minute’ from Metro

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2:57

There's an art to happy memories

The Space ·

2022/02/18

Does a certain place give you the ick? A building you avoid on your morning walk? A restaurant where you broke up? That feeling is called “Place Attachment” and there’s research explaining why our brains tie a memory to a specific time and place. We’re going to explore how to overwrite those bad vibes LINKS Read ‘In the Brain, Memories Are Inextricably Tied to Place’ by Robinson Meyer for The Atlantic Read ‘There’s an art to happy memories: You can

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2:58

Dealing with WFH guilt

The Space ·

2022/02/17

The last 3 years has changed how we work; remotely, flexibly, maybe even shorter weeks. That flexibility comes a side serving of guilt; are you doing enough? Are colleagues judging you for leaving at lunch time? Chill bb, we’re going to help you reap all the benefits of WFH and short work weeks without the shame or guilt-trips. LINKS Read ‘Four-day week: trial finds lower stress and increased productivity’ from Robert Booth for The Guardian Follow @thespace_podcast on

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3:06

Mindfulness for fertility stress

The Space ·

2022/02/17

When you're trying to start a family, suddenly EVERYONE around you seems to be falling pregnant with ease. You'd be forgiven for thinking you’re the only one struggling with fertility challenges – but about one in nine Aussie couples of reproductive age experience fertility issues. Research has find that mindfulness can ease the stress of infertility, so we’re going to teach you how to use it. LINKS Read ‘Effect of mindfulness-based cognitive infertility stress therapy on

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3:45

How's your health anxiety?

The Space ·

2022/02/16

Living through a pandemic is a pretty good reason to have some anxiety around your general health. Even if your health anxiety is justified, obsessing over it can really mess with your happiness, relationships, and your actual health! We're going to explore some tips from the NFP organisation This Way Up to help you feeling overwhelmed by health anxiety. LINKS Look into the ‘Health Anxiety Course’ from not-for-profit organisation This Way Up Read into ‘The Nocebo Effect’

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2:02

How to win that argument (mindfully)

The Space ·

2022/02/16

You know those arguments that turn over and over in your head? The ones where days later you think of the PERFECT comeback? Mindfulness ain't about being a pushover, so using advice from author Michelle Dempsey we're going to teach you how to win an argument – mindfully of course. LINKS Read Michelle’s post about mindful arguing here https://bit.ly/3LfUQMe . Follow @themichelledempsey on Instagram Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow

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3:04

Is EVERYTHING going wrong?

The Space ·

2022/02/15

Do you ever feel surrounded by problems? Work starts to get tricky and suddenly your relationship hits a rut? Maybe you've taken take on a new project and then you hurt your back? We’re going to teach you how to stop lumping your problems together – because seeing them as one big struggle can make them worse! LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88Writer: Amy

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