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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

2:23

One deep breath to calm the f*ck down

The Space ·

2022/02/03

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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3:01

How am I SO BUSY but SO BOOORED?!

The Space ·

2022/02/02

Even if our jobs are super interesting, we can still be bored shitless. We get busy but bored, according to author Mark de Rond, when we have more than enough to do, but nothing that gives us meaning. So how can mindfulness help us to break the cycle? LINKS Read ‘Are you Busy at Work, But Still Bored?’ by Mark de Rond for Harvard Business Review Buy 'There Is an I in Team: What Elite Athletes and Coaches Really Know About High Performance' by Mark de Rond Follow @thespace_podcast on

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2:36

How to not lose your shit when you're constantly...

The Space ·

2022/02/02

It's hard to stay positive when you're woken up constantly. Be it by a baby, a pet, a toddler, or a nocturnal/early rising neighbour. Every time you close your eyes you're up again. How can mindfulness help us in those moments? You'll have to listen to find out silly! 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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2:49

Take your meds with a dash of mindfulness

The Space ·

2022/02/01

Real talk: mindfulness can only get you so far. We can all breathe deeply and learn to control our triggers, but there's also a time to get extra help. From mental health to pain relief, prescribed medications are a totally normal part of life. So how can we turn taking our daily doses into a mini meditation?LINKS Read ‘Increased dispensing of prescription medications in Australia early in the COVID‐19 pandemic’ from The Medical Journal of Australia Follow @thespace_podcast on

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2:37

What if we fell asleep together?

The Space ·

2022/02/01

Have you ever felt lonely even when you're lying next to your partner at bed-time? According to experts it's not always a sign of a bad relationship. You can be in love and still feel this way. So how can mindfulness help us? LINKS ‘Love Means Never Having to Say Goodnight’ Rubin Naiman PhD for HuffPost Life 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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2:39

It's year 3 of a pandemic & you're still procrastinating

The Space ·

2022/01/31

You’re in good company if you find yourself procrastinating more than ever. There’s now a tonne of research into how COVID-19 has impacted our intrinsic motivation. The author of 'Atomic Habits', James Clear, has the SIMPLEST strategy for beating procrastination – and we’re going to teach you how to do it… LINKS Read ‘Research: How to find motivation for work, exercise and other goals’ from Cory Stieg for CNBC.com Read ‘Atomic Habits’ by James

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2:09

Feeling better is 3 minutes away

The Space ·

2022/01/31

We accept that bad habits can quickly have a negative effect on us. So why don’t we see that good habits can help us as quickly? Using a tip from Dr Rangan Chatterjee, we’re going to blow your MIND… well, at least help you commit to doing something good for yourself every day - and it just takes three minutes. LINKS Read ‘Feel Better in 5’ by Dr Rangan Chatterjee Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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2:49

Why you love to procrastinate when WFH

The Space ·

2022/01/30

Are you still working from home? Do you find it easy to switch off at the end of the day? When our days don’t have the buffer time of commuting, our productivity and preparedness can be messed around. There’s a thing called a "buffer behaviour" that can help, and we're going to teach you how to do it.LINKS Read ‘Why you're probably procrastinating more during COVID-19’ by Diana Shi Find more from psychotherapist Sarah Greenberg Follow @thespace_podcast on Instagram Watch

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2:46

Top Tip: Everyday habits for gratitude

The Space ·

2022/01/29

Habit stacking is where you attach a new habit to an old one. A habit we could all benefit from is boosting our gratitude. The problem is gratitude practices can feel like a chooore – and then you won’t do it. We’ve got a dead simple trick for squeezing some gratitude into your day, and you can do it when you brush your teeth! LINKS ‘Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones’ from James Clear Follow @thespace_podcast on Instagram Watch

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2:48

Boredom is BLISS

The Space ·

2022/01/28

When we feel bored we're trying to process the discomfort of moving from overstimulation to stillness; according to human connection scientist Dr Ali Walker. Think of boredom as the nothingness between stimulation and contentment. So how can mindfulness help us to cope with it the change between stimulation and stillness? LINKS Follow @draliwalker on Instagram Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey

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3:19

Gold medal in jumping to conclusions? Try this

The Space ·

2022/01/28

If jumping to conclusions was an Olympic sport you’d probably be a gold medal winner, right? It’s like you can’t separate yourself, your thoughts, and the conclusions you jump to. Dr Jodi Richardson has a neat strategy she developed during Pandemic Lockdown 1.0 to help defuse those conclusions before you have a chance to leap over to them. It’s one simple sentence, and we’ll teach you how to use it. LINKS Read 'Anxious Mums: How mums can turn their anxiety into

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3:32

So your friends kinda suck

The Space ·

2022/01/27

What makes a someone a bad friend? What would someone have to do to be on your shit mate list? Using advice from Dr Hannah Korrel, author of How To Breakup With Your Friends we're going to teach you how to set better boundaries; starting with quitting the comparison. LINKS Follow Dr Hannah Korrel @nobullpsych on Instagram Read ‘How To Break Up With Friends’ by Dr. Hannah Korrel Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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3:15

End your day like this

The Space ·

2022/01/27

Are your days blurring into one? Unless you work on a shifted roster, work doesn’t have a clear starting point or conclusion – particularly when it comes to working from home. The result? We feel like our work day never really ends. We want to put a boundary back up and help you feel more present – and all it takes is one little sentence. LINKS Read ‘Microsteps Toward Thriving With Arianna Huffington’ by Steve Forbes for Forbes.com. Follow @ariannahuff on

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2:47

Habit Stacking is going to change your life

The Space ·

2022/01/26

Habit stacking is where you attach a new habit to an old one. A habit we could all benefit from is boosting our gratitude. The problem is gratitude practices can feel like a chooore – and then you won’t do it. We’ve got a dead simple trick for squeezing some gratitude into your day, and you can do it when you brush your teeth! LINKS ‘Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones’ from James Clear. Follow @thespace_podcast on Instagram. Follow

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2:56

Me? Insecure?! ... *whispers* yes

The Space ·

2022/01/26

Let's talk about insecurity. That niggling feeling we're not good enough; at work, in relationships, friendships. Jaemin Frazer is an author and life coach who wants us all to see how normal it is to be insecure – how it could even be a good thing. Let’s unpack some of Jaemin's tips to help you understand your insecurity, and even make it work in your favour. LINKS Read ‘Unhindered: The Seven Essential Practices for Overcoming Insecurity’ by Jaemin Frazer. Follow

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2:23

Controlling your rage in a traffic jam

The Space ·

2022/01/25

Traffic jams are one of the great universal ball aches. No matter how you plan your public holiday drive you'll be stuck in traffic at some point. If we can't avoid it, how can we control how we react to it? Screaming along to your favourite song might help, but we’ve got some tips that are easier on your voice-box. LINKS ‘The Benefits of Generosity’ – Lisa Firestone for PsychAlive. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram

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3:19

How to be mindful in an argument

The Space ·

2022/01/25

It's Australia Day tomorrow – and people fall into two camps; the partiers and those who see it as nothing to celebrate. Regardless of what side you place yourself we want to teach you how to enter a disagreement without it becoming a shit-flinging dumpster fire. Staying mindful during an argument helps us to debate in a way that doesn’t escalate the situation. Let’s teach you how to do it. LINKS ‘How to Be Mindful in an Argument’ Holly Duckworth for The New York

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3:29

Do no plans stress you out?

The Space ·

2022/01/24

Logically we all know that rest is good for us. But when we get to have downtime it turns to anxiety. What is it about having no plans that makes you freak out? In this episode we've got a super simple meditation to release your "SHIT I'VE GOT AN EMPTY DAY WTF AM I SUPPOSED TO DAY" anxiety. LINKS Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey Donovan @caseydonovan88.Writer: Amy Molloy @amymolloy.Executive Producer:

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4:32

Are you too tough on your friends?

The Space ·

2022/01/24

A fight with a friend can feel worse than a fight with our partner. We get good at turning a blind eye in romantic relationships because we’re taught to compromise. Then we expect our friends to be our perfect match, utterly and fully committed to us. These expectations quickly lead to disappointment. We're going to try and reframe your reactions next time you're knee-deep in a friend-fight. LINKS Listen to ‘How to rebuild your friendships’ Listen to ‘The secret to being a

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4:36

So you don't love your job

The Space ·

2022/01/23

If you don't love your job, you're not alone. We're told if you "love your job you'll never work a day in your life"... That looks great on a fridge magnet, but even the best job can be really shit sometimes. Mindfulness isn't about papering over the cracks, so we're going to teach you how to take the pressure off yourself at work. LINKS Follow Jennifer Nini @ecowarriorprincess on Instagram Read Jennifer's post about not loving your job Follow @thespace_podcast on Instagram Follow @thespacepodcast

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