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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

3:51

Another sleepless night

The Space ·

2021/12/07

Over half of the population suffer from some sort of sleep issue. We toss and turn thinking we’re the only ones going through it. But if you tap into that network of other restless sleepers, it can give you some calming perspective; and maybe help you finally get to sleep. LINKS ‘Chronic Insomnia Disorder in Australia’ from the Sleep Health Foundation Australia. Follow Amy Taylor-Kabbaz on Instagram @amytaylorkabbaz. ‘Sleep loss causes social withdrawal and

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3:22

Are you stuck in the middle?

The Space ·

2021/12/06

If you ever find yourself halfway through a project and you're suddenly stuck, this could help. There's a concept from Zen Buddhism called the Beginners Mindset – where we learn the most about things when we’re at the very start of it – a literal beginner! Here are the steps to help get you out of that rut. LINKS Jack Kornfield's 'Don't Know Mind' practice. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host:

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3:52

Under pressure? Try this visualisation

The Space ·

2021/12/06

Reaching a goal can feel great, but it also adds incredible pressure to our lives. Next time you’re along the path of getting shit done, and feeling the burden getting heavier, try this visualisation on for size. LINKS ‘Why Reaching Your Goals Can Surprisingly Make You Less Happy’ Melody Wilding for Forbes.com. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey Donovan @caseydonovan88.Writer: Amy Molloy

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2:54

You've GOTTA stop multi-tasking

The Space ·

2021/12/05

We are truly RUBBISH at multi-tasking. American Neuroscientist Dr Caroline Leaf even calls it Milkshake Thinking - where rapid and incomplete thoughts make a milkshake of our brain cells. It doesn’t take a genius to figure out that that’s pretty much the OPPOSITE of mindfulness. So let’s try something different. LINKS 'Why Multitasking Is Bad For Your Brain, From A Neuroscientist' Caroline Leaf. Listen to ‘How to reduce the damage of multi-tasking’ from The

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4:03

Top Tip: Creativity and being a bit brave

The Space ·

2021/12/04

Is your creative side often sidelined by your inner critic? There’s a voice called your “Inner Softie”. It’s that little voice that tells you “it’s okay, you don’t need to try that hard thing. You’re too tired and need a break”. While we’re not saying that voice isn’t helpful, it can sometimes be a little too loud – and even stop you from achieving things you’re entirely capable of! LINKS ‘The Creative Seed; How To

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3:07

Waking up with loneliness

The Space ·

2021/12/03

Weekends – and Sundays in particular – can be the loneliest part of the week. We've got some mindfulness cues and tips from life coach (and single mum) Katie Dean to smooth out any feelings of loneliness that creep up on you this weekend. LINKS Follow Katie Dean on Instagram @ktdean.com.au. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey Donovan @caseydonovan88.Writer: Amy Molloy @amymolloy.Executive

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3:02

Mindful online shopping? Add to cart!

The Space ·

2021/12/03

We allll know that feeling of buying something late at night, or even after a few wines. A few days later it arrives, and we find ourselves thinking “why on EARTH did I buy that?! There’s a bunch of research telling us WHY we do it, so how can we feel better about our nocturnal spending habits? We’ve got you! LINKS ‘Bedtime browsing trend fuels night-time shopping at John Lewis’ Consumer spending, The Guardian. ‘Night-time online shoppers 'at risk of

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2:55

Anxious Girl Summer FTW

The Space ·

2021/12/02

The spontaneity of summer can bring with it a side serving of anxiety. All those last-minute brunch plans, late afternoon walks and jam-packed weekends. After the year we've had it can feel like a LOT to keep on top of. We’ve got some advice from psychologist Sabina Read to help you feel more anchored when your calendar starts to fill up. LINKS ‘Managing your mental health – the importance of establishing a routine’ from Beyond Blue and Psychologist Sabina Read. Follow The

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3:50

Ahhh shit I've been TOO vulnerable

The Space ·

2021/12/02

Researcher Brené Brown coined the term "vulnerability hangover" for those times when you feel like you shared too much. We’ve got a breathing exercise to ease that overshare aftershock. LINKS 'Brené Brown: The power of vulnerability' | TED Talk. 'Have You Ever Experienced a “Vulnerability Hangover”?' Medium.com. Brene Brown on Instagram @brenebrown. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS

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2:47

How to avoid burnout this silly season

The Space ·

2021/12/01

We ALLLL know December is pretty much a shit show, so we’ve got some tips to avoid burnout that are so easy you’d be a total masochist to not try them. LINKS 'You Are Enough' by Cassie Mendoza Jones. Follow Cassie Mendoza Jones on Instagram @cassiemendozajones. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey Donovan @caseydonovan88.Writer: Amy Molloy @amymolloy.Executive Producer: Elise Cooper.Editor: Adrian

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4:31

You're not broken: Understanding trauma

The Space ·

2021/12/01

Trauma can be a bit of a difficult topic. There are the big traumas in life such as abuse, violence and neglect. But there is another level of trauma that experts call "little-t-traumas"; these are things that can disrupt your life and mental health such as a routine medical procedure, losing a job, breakups and infidelity. Using the advice of author Doctor Sarah Woodhouse, we’re going to explore ways to strengthen yourself and feel a little less alone during these difficult

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3:08

Why are you holding that grudge?

The Space ·

2021/11/30

Ahh grudges. They sure can be a bastard of a thing. The thing is, we KNOW that holding a grudge isn’t good for us, but we do it anyway. We’ve got a great lil tip from someone who spent YEARS trying to let go of a grudge; and it was as easy as drooping a pen.. You’ll have to listen to the end if you want the context for that! LINKS ‘Why We Hold Grudges, and How to Let Them Go’, Psychology Today Australia 'An Autumn meditation to let go' by Pippa Richardson. Follow

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3:49

Bloated? Try this!

The Space ·

2021/11/30

Bloating is a normal part of our lives. For women, it's part of our menstrual cycle. So how can mindfulness help us? We’ve got a breathing practice to help you feel more comfortable, and maybe even get out of your bloated funk. 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: Elise Cooper.Editor: Adrian Walton. Listen to more great

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4:08

Try an emotional commute

The Space ·

2021/11/29

These days a lot of us go straight from bed to our workstation. According to research traveling to work can have emotional benefits. The good news is you can make your own commute – even if it’s from the bedroom to the study – and ease the transition from home life to work life. We’re calling it: the emotional commute. LINKS ‘The neglected benefits of the commute’ BBC Worklife. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram

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3:35

I'm trying to do it all and it's EXHAUSTING

The Space ·

2021/11/29

These days we wear more hats than ever before. Our work lives blur into our home lives and social media adds more pressure. So how can mindfulness help us? 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: Elise Cooper.Editor: Adrian Walton. Listen to more great podcasts at novapodcasts.com.au.See omnystudio.com/listener for privacy

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3:57

Toughen up without losing your softness

The Space ·

2021/11/28

Let's talk about your "inner softie". It's that little voice that tells you "it's okay, you don't need to try that hard thing. You're too tired and need a break". We're not saying that voice isn’t helpful, but it can sometimes be a little too loud – and even stop you from achieving things you're entirely capable of! LINKS ‘The Creative Seed; How To Enrich Your Life Through Creativity’ by Lilian Wissink. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts

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3:30

Top Tip: How to spend WAY less time on emails everyday

The Space ·

2021/11/27

The average person spends 28 per cent of the work day reading and replying to emails. And that can be damn overwhelming. Email anxiety is very real! So we're going to teach you a mindful approach to emailing to take some of the "OMG THEY USED A FULL STOP THEY MUST HATE ME" out of your work emails. LINKS 'How to Spend Way Less Time on Email Every Day' by Matt Plummer for Harvard Business Review. 'The social economy: Unlocking value and productivity through social technologies' McKinsey &

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2:37

A Grounding Meditation for beginners

The Space ·

2021/11/26

If you're finding things are getting away from you, a mindfulness technique called "Grounding" can help. Try this one with us to get some clarity and stability for your day. 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: Elise Cooper.Editor: Adrian Walton. Listen to more great podcasts at novapodcasts.com.au.See omnystudio.com/listener for

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3:00

Wine, beer, and mindfulness oh my!

The Space ·

2021/11/26

You don't have to abstain from booze to be mindful (sorry Dalai Lama). If you’re sculling your 5pm bevy, that’s not very mindful. Next time you have a drink in your hand, try this little practice for a mindful framing to your Friday drinks. LINKS ‘How A Short Meditation Can Help People Drink Less’ Time. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey Donovan @caseydonovan88.Writer: Amy Molloy

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3:19

Why are you being hard on yourself?

The Space ·

2021/11/25

We tend to think misery loves company – but so often we forget to talk about the good stuff. It doesn’t come naturally to us! That’s where a rehearsal comes in to play. Try some of these tips to stop dwelling on the dumb shit you did this week and celebrate all the good, and even great, stuff that happened. LINKS Alison Ledgerwood: ‘A simple trick to improve positive thinking’ TED Talk Subtitles and Transcript – TED. Follow The Space on Instagram

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