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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

3:19

A breathing meditation for anxiety

The Space ·

2021/11/25

Breathing is one of the foundations of mindful practices. We’ve got a dead easy one for you to try when you’re feeling anxious and unsettled. All you need is to be able to count to four! LINKS Listen to more breathing exercises from 'The Space'. 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

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3:09

How are you REALLY feeling?

The Space ·

2021/11/24

We’re asked how we’re feeling so many times a day. How much thought do you put into the answer? How you describe yourself can have a real impact on your mental state! We’ve got a few tricks to help you to observe your feelings without being overwhelmed by them; because you are MORE than your emotions. LINKS ‘What is Labeling Theory Psychology?’. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host:

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4:17

WTF is "Rest Deprivation"

The Space ·

2021/11/24

Getting enough sleep is important, but it's only one part of a much larger spectrum of resetting. Rest is about resetting your body. We've got 4 areas you can get a little but more rest into your day, and feel rejuvenated. LINKS ‘The Power of Rest: Why Sleep Alone Is Not Enough. A 30-Day Plan to Reset Your Body’ by Matthew Edlund. Gabby Heley and The Sage Society on Instagram @the.sagesociety. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram

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4:54

Getting closer to your fears

The Space ·

2021/11/23

We want to talk about embracing the stuff that scares you, and still staying positive. We don’t want you to ignore any shit storms brewing on the horizon. Using tips from author Ed Halliwell, we’re exploring why hiding from things we’re afraid of can drain our energy. LINKS ‘Mindfulness: How to Live Well by Paying Attention’ by Ed Halliwell Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey

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3:51

A meditation for tired and sore eyes

The Space ·

2021/11/23

In mindfulness circles your eyes are linked to inner tension. We're constantly looking ahead for something more we can grasp, buy, or accomplish. Every time we look for an answer outside ourselves, our eyes tense up. Which is why it’s a great idea to rest them (especially in the evening) with a mindfulness practise like the one in this episode. LINKS 'The Gift of Silence:' Finding peace in a world full of noise’ by Kankyo Tannier. '4 Yoga Exercises for Eye Strain' Claudia Cummins for

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2:53

Same shit different day? Try this

The Space ·

2021/11/22

Trying new things forces us to be present. Scientists have found links between happiness and learning new things. So this week we want you to try any small way to add variety into your day – and see if it makes a difference. It could be as simple as listening to some new music, or walking a different route to the train station. LINKS ‘Why Learning Leads To Happiness’ from Huffpost Life. ‘Why Your Brain Craves Music: Our highest and lowest processing regions explain the

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3:10

Setting goals is all about how you feel

The Space ·

2021/11/22

Taking time to set your goals can give you a luscious clarity about your decision making. But it can be really bloody overwhelming… So we’re going to teach you how focusing on how you want to FEEL, rather than what you want to ACHIEVE, can make the whole thing a heck load more good for ya. LINKS 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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3:40

My inbox is freaking me out SEND HELP!

The Space ·

2021/11/21

The average person spends 28 per cent of the work day reading and replying to emails. Anh hoooo boy that can make ya feel overwhelmed. We've got 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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3:51

Top Tip: Progessive muscle relaxation for sleep

The Space ·

2021/11/20

Stuck alert and staring at the ceiling? Are you tense" One of the body's reactions to anxiety is muscle tension. Progressive muscle relaxation involves focusing on that tension, and fully feeling, and appreciating, the relief when you finally release it. Let's do it together. LINKS ‘Progressive Muscle Relaxation for Insomnia’ - Sleep Center - Everyday Health. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey

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3:27

Water meditations for stress

The Space ·

2021/11/19

The healing power of water isn't just for kids. There's a whole series of mindfulness techniques which use water as their core component. Here are some of our favourites. 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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3:33

Untangling your thoughts from your feelings

The Space ·

2021/11/19

Let's explore a mindfulness technique called 'Defusion'. The idea is that you can acknowledge your negative thoughts but try to change how you interact with that thought. You could sing your worries, or maybe say what’s bothering you in a silly voice. Let’s try it together in this episode with these easy tips. LINKS ‘Mindfulness Without Meditation’ by Russ Harris. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram

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4:00

It's okay to feel jealous

The Space ·

2021/11/18

Not matter how good our lives get, we can still feel conflicted when we hear about other people’s wins. We’ve got a meditation called "Celebratory Love" to help you when the little green monster rears it's irritating head. LINKS 'Reduce Envy and Celebrate Others' from Mindfulnessexercises.com 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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3:05

A lightbulb moment for gratitude

The Space ·

2021/11/18

Doing normal everyday tasks intentionally is a core principle of mindfulness. So something as simple as turning on a light switch when we enter a room, is a perfect opportunity to practise it. We'll explore how to do it with ease. LINKS Thich Nhat Hanh’s website – Plum Village. 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

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3:28

How often do you unlock your phone?

The Space ·

2021/11/17

How many times a day do you unlock your phone just to put it back down again. What if you were to change your lock-screen image to a mindfulness prompt. It's super easy, and could have you breathing more deeply and feeling more calm in no time. LINKS 'A Phone Setup That Will Make You More Mindful... Not Less' - Niklas Goke for Medium.com. 'Science Says You've Been Breathing All Wrong. Here's How to Do It Right' Wanda Thibodeaux for Inc.com. Follow The Space on Instagram @thespace_podcast. Follow

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2:54

But I have NOTHING TO WEAR!!!

The Space ·

2021/11/17

There are so many decisions we make every day. Research says it could be the reason we’re exhausted come bedtime. There’s ONE decision you can make tonight, that will set you up for a better day tomorrow. And it’s easy as staring at your wardrobe. LINKS 'Decision Fatigue: What It Is and How to Avoid It' from Healthline. 'How Many Decisions Do We Make Each Day' - Eva M Krockow PHD for Psychology Today. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on

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3:23

Surviving uncomfortable conversations

The Space ·

2021/11/16

If you need to have an uncomfortable chat or tackle a difficult topic, how can you be your best self during it? We're taking advice from renowned relationship therapist Esther Perel to switch on a positive mindset before those difficult chats. LINKS 'Where Should We Begin' podcast by Esther Perel. 'Guided Meditations' by Psychologist Tara Brach. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey Donovan

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3:50

A whole body relaxation to help you sleep

The Space ·

2021/11/16

Stuck alert and staring at the ceiling? Are you tense? One of the body’s reactions to anxiety is muscle tension. Progressive muscle relaxation involves focusing on that tension, and fully feeling, and appreciating, the relief when you finally release it. Let’s do it together. LINKS ‘Progressive Muscle Relaxation for Insomnia’ - Sleep Center - Everyday Health. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS

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3:34

Feeling anxious? Shake it off... Literally!

The Space ·

2021/11/15

If you're feeling anxious, there's research suggesting a way to feel more calm it to literally shake your body! There’s even evidence that after suffering a trauma, animals will try to physically shake it off. It’s no so silly after all. Let’s do it together. LINKS ‘When Trauma Gets Stuck in the Body, How Do We Heal?’ Beth Shaw for Psychology Today. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host:

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5:06

Are you caught up in what "might have been"?

The Space ·

2021/11/15

Counterfactual thinking involves thinking about things that MIGHT have been. There are two ways to counterfactually thing; downward counterfactuals – how it could have been worse, and upward counterfactuals – how it could have been better. So, how can it help us? If it’s done without judgement, it can help us feel grateful for where we are. LINKS ‘Counterfactual Thinking In Real Life’ BetterHelp. Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on

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4:06

Let's revisit your boundaries

The Space ·

2021/11/14

Our work-life balance is all over the place. The truth is, we’re all out of practise. The more you set boundaries, the easier it feels. Better still, if you set boundaries without guilt, it doesn’t feel like a boundary in the first place. So, how do we get to that place? LINKS ‘How to Set Boundaries - Brene Brown's Advice’ Follow The Space on Instagram @thespace_podcast. Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey Donovan

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