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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

3:38

A breathing meditation for sleep & relaxation

The Space ·

2022/02/15

If a crappy night's sleep is banging on your door – try the "4 7 8" breathing practice developed by Dr Andrew Weil. We can’t promise it’ll immediately get you back to snooze town but it should at least help get your mind off those buzzing thoughts keeping you up. LINKS Read ‘4-7-8 Breathing: How It Works, How to Do It, and More’ by Andrew Weil Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS

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2:56

So you're still thinking about that shit thing?

The Space ·

2022/02/14

Are you stuck thinking about one thing? You're turning something that happened over and over in your head? Baby you are ruminating! It's not great for our mental health (duh) and actually bad for your physical health too. We’re going to teach you how to stop doing it and stop clinging to those thoughts holding you down! LINKS Read ‘How to Stop Ruminating: 10 Tips to Stop Repetitive Thoughts’ written by Erica Cirino and medically reviewed by Timothy J Legg PhD, PsyD for

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2:42

Meal prep for your mental health

The Space ·

2022/02/14

You could probably split the world into meal-preppers and people who cook (or order takeaway) every night. Meal prepping can be a mindful activity, and help with you budget! So we’re going to teach you how to do it without the effort and allll the good vibes bb. LINKS Read ‘Why I Mindfully Chop Veggies When I Feel Stressed Or Overwhelmed’ by Eliza Sullivan for MindBodyGreen.com Read ‘Benefits of Self-Affirmation’ By David Creswell for Carnegie Melon University Follow

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2:54

Feeling stuck? Just do the next right thing

The Space ·

2022/02/13

Do you ever feel like you don't have enough of a plan? You have goals you want to achieve but how to get there just seems like a goddamn mystery? One sentence can help you continue to make progress – and we’re going to teach you how to use it. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88Writer: Amy Molloy @amymolloyExecutive Producer: Elise CooperEditor: Adrian

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3:05

The art of living alone & loving it

The Space ·

2022/02/12

It's Valentine's day tomorrow — for some it's a day of love and connection and for others it can shine a harsh light on feelings of loneliness. Navigating events like Valentine’s day when you’re single can be a challenge, so we’ve got some tips from Jane Mathews author of The Art of Living Alone and Loving It’ to help you have a fantastic V-Day – partner or not. LINKS Read ‘The Art of Living Alone and Loving It: Your inspirational toolkit for a whole and

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3:00

Top Tip: Taking your phone to bed is fine IF you try...

The Space ·

2022/02/11

We all know our gadgets can affect our sleep if we don’t have boundaries. There’s a tonne of research showing it’s a bad idea to sleep with your smartphone by your bed. But we still won’t banish your devices from our bedrooms. So let’s be realistic. We’ve got some dead easy tips to stop any nocturnal notifications from fucking with your sleep. LINKS Read ‘1 in 3 People Check Smartphones at Night: Deloitte Study’ Rob Price for Insider.com Listen to

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2:32

How to follow up an EPIC weekend (without the slump)

The Space ·

2022/02/11

If last weekend was EXCEPTIONAL you might be feeling a little meh about the upcoming one. We wanna talk about accepting your weekend no matter what it brings, and not regretting not having a killer 2 days off every time (After all, Christmas every day would make the whole occasion a lot less special IMHO). LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88Writer: Amy Molloy

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2:28

Stop blaming everyone else & make your own luck!

The Space ·

2022/02/10

Do you believe you're lucky? Don't be too quick to dismiss it! According to research people who believe their good luck is stable have a significantly higher drive to succeed! The theory is: they feel more in control of their goals. So how can mindfulness make you feel lucky? LINKS Read ‘Why You Should Believe in Luck’ by Craig Dowden PhD for Psychology Today Read ‘10 (Scientific) Ways Mindfulness Can Make You Luckier!’ by ShamashAlidina.com Follow @thespace_podcast on

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2:40

Be your holiday-self no matter where you are

The Space ·

2022/02/10

Is your holiday self a more luxe version of yourself? We wanna try to put a bit of that carefree, fun, relaxed version of you back into your everyday – cause god knows when we’ll be able to actually travel again… LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88Writer: Amy Molloy @amymolloyExecutive Producer: Elise CooperEditor: Adrian Walton Listen to more great

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3:10

Breathe out those crappy feelings

The Space ·

2022/02/09

Do you ever wish you could chuck out crap feelings? Stress. Tension. Jealousy. Anger. Stick them in the red bin and send them off to the tip. We have a more eco-friendly solution. A breathing technique called earthing breathing can be used to reduce stress and tension. LINKS Read ‘Purposeful Breathing: Reset Your Mind , Improve Your Energy, Enhance Your Health’ Dr Greg Smith Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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2:55

Is that you or your fear talking?

The Space ·

2022/02/09

It's pretty normal to have shit from your past impact your present – the stuff you were afraid of growing up sneaking into your choices. Dr Amy Silver says we all have “Fear Automatic Thoughts”; where our fears are fed by our backgrounds, memories and stories, and they can be reaaaallly loud sometimes. Using some of Dr Silver's tips we're going to teach you how to deal with those loud fears – and maybe even overcome some of them LINKS Read ‘The Loudest Guest: How to

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3:12

Feeling steady while a shit-storm rages

The Space ·

2022/02/08

Do you ever feel like you're at the centre of an emotional storm? When something happens and you immediately feel unstable or uncertain, we can blame ourselves or obsess over things outside our control. This is the perfect "emotional storm". Difficult thoughts can blow wildly around our heads. We're going to use advice from Dr Russ Harris to help us cope a little better when the storm clouds roll in. LINKS Read ‘The Reality Slap: How to survive and thrive when life hits hard’ by Dr

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2:58

Is your phone stealing your sleep?

The Space ·

2022/02/08

We all know our gadgets can affect our sleep if we don’t have boundaries. There’s a tonne of research showing it’s a bad idea to sleep with your smartphone by your bed. But we still won’t banish your devices from our bedrooms. So let’s be realistic. We’ve got some dead easy tips to stop any nocturnal notifications from fucking with your sleep. LINKS Read '1 in 3 People Check Smartphones at Night: Deloitte Study' Rob Price for Insider.com Listen to the episode

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2:27

How to journal when you're a lazy little potato

The Space ·

2022/02/07

Journaling is a key part of mindfulness and can boost the shit out of your gratitude and mood, but honestly it sounds like a LOT of work. We’ve got a trick used by author James Clear that will have even the most unmotivated people dipping their toes in the journaling pool. LINKS Read James Clear’s thoughts on Journaling Buy James Clear’s book Atomic Habits Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS

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2:48

Wait why are we arguing?

The Space ·

2022/02/07

You survived Monday. You're feeling pretty good about it. Then you walk in the front door and straight into an argument. We’re going to teach you 4 steps to help put a pin in that end-of-day fight, and maybe even show you how to argue positively and without the shit-talking. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88Writer: Amy Molloy @amymolloyExecutive Producer: Elise

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3:02

Ditch the guilt of a sick day

The Space ·

2022/02/06

Did you know the first Monday of February is National Sickie Day? Naturally it’s the perfect time to teach you how to chuck a sickie without feeling crippled by the guilt. What’s the point of chucking a sickie if you spend all day feeling shit about it! LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88Writer: Amy Molloy @amymolloyExecutive Producer: Elise CooperEditor:

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2:25

Top Tip: Halve your stress in one breath

The Space ·

2022/02/05

One deep, controlled breath can take your stress from a 10 to a 5; This is a tip from psychologist Doctor Greg Smith, author of the book Purposeful Breathing. The best single way to help rapidly calm yourself is to take a long exhalation, he says, and we’re going to guide you through it. LINKS Read ‘Purposeful Breathing: Improve Your Energy, Enhance Your Health’ Dr Greg Smith Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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2:52

A montage meditation for trying new things

The Space ·

2022/02/04

If you’re not good at trying things, you’re not alone! We want to be great even before we begin. Who wants to wait to be great? Not us! The brutal truth is there’s a learning curve to literally everything in life. So how can mindfulness help us to accept that some things will be new, and we might not succeed at them straight away? LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan

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3:27

It's okay to be nervous

The Space ·

2022/02/04

Being nervous is a completely normal part of preparing for something big. You don’t need to run or hide from that feeling. We can use that time and energy worrying about nervousness to lessen its impact. According to Doctor Cate Howell, it’s all about keeping our nervous system in a medium state of arousal. The secret is finding the sweet spot, and we’re going to teach you how. LINKS Read ‘The Changing Man’ by Dr Cate Howell Follow @thespace_podcast on Instagram Watch

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3:37

You gotta forgive yourself

The Space ·

2022/02/03

Instead of criticising yourself or forcing away your feelings of anger, remind yourself it’s human to be imperfect (duh). The message you should tell yourself is "I made a mistake" – and we're going to take some tips from Kate James, author of the book ‘Change Your Thinking To Change Your Life’. LINKS Read Kate’s book ‘Change Your Thinking To Change Your Life’. Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow

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