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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

2:39

Spring cleaning for your soul

The Space ·

2024/04/08

Have you heard of 'dirty' vs. 'clean' pain? It's an acceptance and commitment therapy concept and recognising the difference can be a total game-changer. It's time to sort through the emotional clutter to discern the pain you can't help vs. the pain you may be inflicting on yourself. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more

en-US

4:17

Feelings unclear? Name it to tame it

The Space ·

2024/04/08

Ever feel like your emotions are a tangled mess you can't unravel? Think of this episode as the gentle pull to start untangling those feelings. We want you to get curious about each knot and loop, without judgement. Ready to unwind? LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See

en-US

1:49

Have you tried 'resting smile face'?

The Space ·

2024/04/07

Ever catch yourself with a serene smile when no one's watching? That's your 'resting smile face', friend. This ep is all about the beauty of those quiet grins just for you. This tip comes from Chinese medicine practitioner, Stephanie Nosco. LINKS See more from Stephanie Nosco @stephanienosco on Instagram Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian

en-US

3:19

Top tip: A mindset makeover for when you're feeling meh

The Space ·

2024/04/06

Are you a worrier? Does your brain keep you up at night with nightmare scenarios? Spoiler alert: the real outcome will probably be a lot more boring. Try this reframing exercise to flip the script. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See omnystudio.com/listener for privacy

en-US

3:02

Find your footing after a fling

The Space ·

2024/04/05

Ended up catching feelings in what should have been a catch-and-release? Happens to the best of us. Whether it was a one-time thing or a longer friends-with-bennies type situation, sometimes our emotions don't get the memo. Before you spiral into 'what-ifs' or 'should-haves,' let's hit pause. This meditation is all about cutting those ties and relishing the freedom that comes after. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy

en-US

4:18

Settle your pre-event jitters

The Space ·

2024/04/05

More butterflies than a conservatory before a big event? That's totally normal. But whether it's a speech you're dreading, or mingling at a party that's got you plotting your escape, don't let those nerves derail your entire night. Take a minute, a deep breath, and let's find some calm together. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian

en-US

2:09

Thinking of flaking? Listen to this

The Space ·

2024/04/04

Thinking of ditching your plans tonight for a date with your couch? We get it. That umpteenth re-watch of Brooklyn-99 is looking way more attractive than small talk with your friend's new boyfriend. But before you hit send on that apologetic text, pause, take a breath, and hear us out. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to

en-US

4:23

Projecting much?

The Space ·

2024/04/04

Drowning in a sea of what-ifs? Try this meditation to ditch the future worries and return to the present. Next week can wait. Today needs you more. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See omnystudio.com/listener for privacy information.

en-US

2:15

Why you need to do a ‘gratitude tour’

The Space ·

2024/04/03

It's no secret we love practising gratitude. We love this twist from researcher Sonja Lyubomirsky, author of the book The Now of Happiness. Give it a go if you're having a tough time. We think it'll help fill your cup. LINKS Read more on the gratitude tour from Sonja Lyubomirsky Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great

en-US

4:26

Can’t adult today? Try this

The Space ·

2024/04/03

Ever feel like you're failing at all the grown-up stuff? Or wish you could just ake a break from having to be the responsible one? For this meditation, we want you to take a deep breath, let go of the weight of expectations, and just be. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See

en-US

2:52

A mindset makeover for when you're feeling meh

The Space ·

2024/04/02

Are you a worrier? Does your brain keep you up at night with nightmare scenarios? Spoiler alert: the real outcome will probably be a lot more boring. Try this reframing exercise to flip the script. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See omnystudio.com/listener for privacy

en-US

4:32

Glow up from the inside

The Space ·

2024/04/02

Not feeling yourself today? We love this meditation to dial up your inner confidence and silence the doubts. All you need it yourself, so get comfy and lets begin. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See omnystudio.com/listener for privacy information.

en-US

2:33

Back to work blues? Find your groove again

The Space ·

2024/04/01

Feeling behind after the long weekend? It can be tough to find your rhythm after time away. That's SO normal. But returning to work doesn't have to feel like Monday multiplied. Let's ease back in. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See omnystudio.com/listener for privacy

en-US

4:29

A meditation for when you're feeling foolish

The Space ·

2024/04/01

Get caught in an April fools prank? Or, perhaps more likely, are you overthinking something dumb you said to your boss? This mediation will help you find your chill, no joke. Save this for when you're feeling embarrassed. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See

en-US

3:19

Gratitude is SO overrated

The Space ·

2024/03/31

April Fools! You know we think gratitude is the best. If you feel foolish or caught out today, or tend to get embarrassed easily, you might find this advice from Tess Wilkinson-Ryan as insightful as we did. LINKS Check out Fool Proof at tesswilkinsonryan.com Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at

en-US

2:28

Top tip: You need to stop 'pre-dooming'

The Space ·

2024/03/30

Do you ever feel like you're bracing for something bad to happen? Even if you're not into building bunkers and hoarding tinned goods, many of us act like doomsday preppers in other areas of our lives. We think that anticipating a bad outcome will make us feel safer and more prepared. But you're not more prepared. And it's hard to feel safe when you're constantly bracing for impact. It's time to let that go. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan

en-US

4:23

Long drive ahead? Try this on the road

The Space ·

2024/03/29

Hours til the next stop? Snacks gone? Now what? Try this meditation on your next long trip when you're feeling cramped and road-weary. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See omnystudio.com/listener for privacy information.

en-US

4:54

Let go of your incomplete to-do list

The Space ·

2024/03/29

Didn't get everything ticked off before the long weekend? Us too. It sucks. But it's done. So permit yourself to press pause. Try this meditation to treat work hangover. Because often the best thing you can do for yourself (and your to-do list) is to rest properly so you can do your best again on Monday. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian

en-US

2:23

Worried about money this Easter?

The Space ·

2024/03/28

If the Easter long weekend has your wallet feeling a little lighter than you'd like, you're not alone. This is a gentle reminder of everything you have to be thankful for this Easter – and how much of it is free. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See omnystudio.com/listener for

en-US

4:40

No shade but you need this meditation

The Space ·

2024/03/28

This meditation is about shining a light on those parts of ourselves that prefer to lurk in the dark. Not 'boxing' out shadows but understanding them, and maybe even finding out they've been protecting us all along. So if you're ready to turn 'no shade' into 'know shade' – press play. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian Walton Listen to more

en-US

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