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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

4:46

There's nothing wrong with a backup plan!

The Space ·

2021/07/20

What happens if your life is moving forward — but not in the way you expected? If you’re not prepared for it, it can trigger a whole range of emotions. But you can take steps to boost your resilience and have a plan in place to protect yourself when things get rough. Let's get into it. Links ‘Plan B’ by Shannah Kennedy - Penguin Books Australia https://bit.ly/planb-skennedy . Shannah Kennedy Instagram @shannahkennedy The Space Instagram @thespace_podcast and

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4:10

It takes 60 seconds to slow down

The Space ·

2021/07/19

Do you ever feel like there’s not enough hours in the day? Another month goes by and it’s almost August! How the fuck did that happen? The good news is that with a few mindfulness tools, one minute can feel like it’s more than 60 seconds. Links ‘Care; The Radical Art Of Taking Time’, by Brooke McAlary https://bit.ly/care-brookemcalary . Brooke McAlary on Instagram @brookemcalary . The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram. Review The

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3:33

How to get back to sleep

The Space ·

2021/07/19

If you slept terribly last night you’re not along. We’ve got a 20 minute trick from sleep expert and physio Sammy Margo. It’ll help you to shake off your shitty bed time routine, and get to sleep more quickly, and deeply. Links ‘Why Are So Many Of Us Sunday Night Insomniacs?’ Forbes Magazine research https://bit.ly/36tW4jT . How to get back to sleep when you wake up during the night | by Sammy Margo for Woman & Home https://bit.ly/2UCW2U2 . Sammy Margo on

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4:26

3 ways curiosity can help your career

The Space ·

2021/07/18

Could curiosity help you get ahead at work? You bet! We’ve got some great thoughts from author Roxanne Calder to help you get curious in the workplace – and how it can help you make headway with your career. Plus it can really help you enjoy your 9-5 and get to know your team a whole lot better. Links ‘Employable: Attributes to Assure Your Working Future’ by Roxanne Calder https://bit.ly/employable-roxannecalder . The Space Instagram @thespace_podcast and

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5:08

Top tip: The confidence comedown

The Space ·

2021/07/17

We’re talking about that feeling the day after a great night out, or a meeting where you spoke up and thought you really nailed it. After the fact you begin to feel doubt creep int. These doubts are often completely unwarranted, so we’re going to teach you how to ride the confidence comedown and love yourself every step of the way. Links Square breathing practice, The Space, https://bit.ly/thespace-squarebreathing . The Space Instagram @thespace_podcast and

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2:52

Let's go for an awe-full walk

The Space ·

2021/07/16

We’re not telling you to walk to a horrible location. We’re talking about a walk that’s full of awe. Research found that taking a walk where you actively seek something that awes you can help to reduce negative emotions, says author Allen Klein. So let’s explore it together! And tag us in your Awe-full walk pictures! We're @thespace_podcast and https://bit.ly/thespace_instagram. Links ‘The Awe Factor: How a Little Bit of Wonder Can Make a Big Difference in Your

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2:58

What are your favourite memories?

The Space ·

2021/07/16

Looking for a good way to change up your gratitude practice? We’ve got a great idea that comes from Kate Branch – and all you’ve got to do is thinking about 3 great memories. Let’s teach you how! Links ‎Gratitude Shot with Kate Branch on Apple Podcasts. https://apple.co/3ySPobg . Gratitude Shot on Instagram @gratitudeshot . https://www.instagram.com/gratitudeshot/?hl=en . The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram. Review The Space on

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7:05

How to handle burnout

The Space ·

2021/07/15

In the last year burnout in our personal and work lives has been on the rise. It’s such a huge topic – but if you feel like you have nothing left to give, how can you help yourself? We’ve got some great tips and we’re going to make it nice and easy for you – because no one needs MORE work right now! Links ‘What The Hell Do We Do Now’ by Mark Butler, https://bit.ly/markbutlerbook . Mark Butler’s website https://www.markbutler.com.au/author . The Space

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3:17

What keeps you up at night?

The Space ·

2021/07/15

Do you ever lie in bed, ready for sleep, and suddenly every little thing you've ever done wrong flashes before your eyes? Yeah us neither… Lol but seriously, we've got a quick visualisation to help you get those bed-time memories deleted from your pre-sleep ritual. Links ‘Smartless’ podcast with Tina Fey, https://bit.ly/smartless-tinafey . The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram. Review The Space on Apple Podcasts and

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5:21

Does a burst of confidence make you exhausted?

The Space ·

2021/07/14

We’re talking about that feeling the day after a great night out. You wake up filled with self doubt and over-analysis. These doubts are often completely unwarranted, but we don’t ever want you to feel, and believe, them! So we’re going to teach you how to ride the confidence comedown, and love yourself every step of the way. Links Square breathing practice, The Space, https://bit.ly/thespace-squarebreathing . The Space Instagram @thespace_podcast and

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4:48

Wait, sulking can be a GOOD thing?

The Space ·

2021/07/14

Let's talk about sulking; being silent and bad tempered when you're annoyed or disappointed. It's not just for kids, us adults love it too. Even though sulking is seen as a bad thing, it has been shown to have benefits! We’re going to explore how to sulk in a mindful way – and reap all the rewards. Links Tips for Successful Sulking - The Washington Post https://wapo.st/3r5G4hy . Episode 316 - You have 24 hours, then MOVE on - Shaun T Fitness https://bit.ly/shaunt-24hourrule . The Space

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5:38

Why do I feel so anxious right now?

The Space ·

2021/07/13

Do you ever experience subconscious anxiety? A sense of unease where you just can’t pinpoint the cause? Maybe you find yourself restless, tense, and unable to relax. First of all we have to say, if this is happening frequently and you can’t shake the feeling, please speak to your doctor and get support. Life is too short to experience constant anxiety. Additionally there are some mindfulness tricks you can use to help ease the tension, and we’re going to teach you how. Links The

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3:56

Get a sunrise state of mind

The Space ·

2021/07/13

Watching the sunrise can inspire us. What if we told you we can fake the same feeling any time of the day. We’re exploring a visualisation for hope and optimism that can do just that. Links The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram. Review The Space on Apple Podcasts and https://bit.ly/review-the-space. CreditsHost: Casey Donovan@caseydonovan88Content: Amy Molloy@amy_molloyExecutive Producer: Elise CooperEditor: Adrian WaltonSee omnystudio.com/listener for

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2:53

Need more focus? Try this 20 second trick!

The Space ·

2021/07/12

We love an energy-shifting tip that doesn’t take any time or cost any money. If your morning brain is struggling to get into gear, get some oxygen flowing into it! For more focus we’ve got a few super short (and we mean short!) exercises to shift your brain out of first gear. Links Two Minute Moves by Lizzy Williamson https://twominutemoves.com/ . Two Minute Moves Instagram @twominutemoves . https://www.instagram.com/twominutemoves/ . The Space Instagram @thespace_podcast and

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3:00

This one's for the master procrastinators!

The Space ·

2021/07/12

For a lot us procrastination of some kind is part of how we get to an end goal. A lot of amazing people are procrastinators. But there is a way of making it work to your advantage. One way is to create a decoy to do list – and we’re going to teach you how! Links ‘Chillpreneur’ by Denise Duffield Thomas https://www.chillpreneur.com/home . Design something on Canva . https://www.canva.com/en_au/ . The Space Instagram @thespace_podcast and

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4:37

Everyone has an inner critic

The Space ·

2021/07/11

Feeling bad about ourselves can be distracting. It’s hard to work when you’re in a shame spiral. When our self-esteem is at a low it’s hard to get up and your kick goals. So, before we tackle our to-do list, let's silence our inner critic. Links ‘12 Rules for Life’ by Jordan B Peterson - Penguin Books Australia https://bit.ly/3yphNFt . The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram. Review The Space on Apple Podcasts and

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3:18

Top tip: Soothing fitness anxiety

The Space ·

2021/07/10

We know that anxiety can be eased with exercise. But have you ever felt too anxious to even get started? You’re not alone. We’re going to teach you how to get in the mood, even when you feel like it’s impossible. Links Pandemic paradox: People want to improve mental health by exercising, but stress and anxiety get in the way, research shows, https://bit.ly/3hkiuJh . Follow us on Instagram @thespace_podcast and https://bit.ly/thespace_instagram here Review The Space on Apple

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4:00

Social fatigue: You’re not imagining it!

The Space ·

2021/07/09

Today we’re going to talk about Social Exhaustion, or Social Fatigue. It’s not in your head, it’s a real phrase with a real definition. It’s felt when we’re emotionally overextended and exhausted by social situations. We’re going to help you to manage it, especially when you can’t cancel you plans! Links Are you suffering from social fatigue? - Times of India, https://bit.ly/3diFLtQ . The Space Instagram @thespace_podcast and

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3:59

PSA: Tell your mates you love 'em

The Space ·

2021/07/09

Research has suggested that friends may make you healthier and happier than your relatives. Friendships are less judgemental and more likely to be positive, it suggested. Unfortunately, we can get slack at maintaining these friendships – so we’re going to give you some quick and simple tips on how to do it. Links Do friends make you happier than family? | Family | The Guardian https://bit.ly/3qKsMqj. The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram . Review

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4:17

Go on, celebrate yourself you little ripper!

The Space ·

2021/07/08

Have you found it harder to celebrate your life recently? Let’s face it – the pandemic has been a buzz kill. It’s okay to feel some moments of happiness right now. It doesn’t make you a monster. So how can we get in the mood to celebrate ourselves, even if the world is hurting? Links Please Celebrate Yourself—Even During a Global Pandemic | SELF, Ryan Howes PHD https://bit.ly/2TuEhWP . The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram

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