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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

2:14

Rest isn't lazy, it's necessary

The Space ·

2024/03/15

In a world that celebrates 'busy' as a badge of honour, taking a moment to rest can feel like a revolutionary act.If you wrestle with guilt when taking a breather and find it hard to enjoy your downtime, this one's for you. It's time to reframe rest and give yourself permission to pause. 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

4:09

Something to take the edge off

The Space ·

2024/03/15

Big day? Feeling today's tension in every muscle? Ready to unravel? Let go of that breath you've been holding, and let's ease into a softer, quieter night together. 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

2:05

Why walking in silence is low-key terrifying

The Space ·

2024/03/14

How often do you walk in silence – no music, no podcasts, just you and the world around you? How do you feel about trading in your playlist for the sound of your own footsteps? It's okay if that sounds scary to you, but have you ever considered why? Why not lace up your shoes, leave your earbuds behind, and let's go for a walk. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair

en-US

4:03

Time for some zzz's

The Space ·

2024/03/14

Bedtime scrolling turned into ceiling staring? It's time to leave your day behind and get comfy and calm under the covers. This one's all about winding done together and setting the mood for sleep. 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

2:17

Ring, ring! It's time to face your phone anxiety

The Space ·

2024/03/13

Feel a jolt of panic every time your phone rings? Same, girl. 70% of Millennials and 90% of Gen Z experience phone anxiety. But we love this tip to help you mute those fears and answer with confidence. 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

5:07

Press pause, let's find easy mode

The Space ·

2024/03/13

Did this morning's episode resonate with you? Do you feel like your life's perpetually stuck in 'hard-mode'? Then it's time for a reset. This is a meditation to help you switch gears. Press play to ease into your day with a sense of lightness and calm. LINKS Hear Jonathan Mead's take on hard-mode @jonathanmead on Instagram Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair

en-US

2:12

Are you playing life on hard-mode?

The Space ·

2024/03/12

Is life a bit of an uphill battle at the moment? Feel like you're facing boss-level challenges with no cheat codes? According to Somatic healer, Jonathan Mead, you might be playing life on 'hard-mode'. It might be time to ease up on the joystick and approach the game of life with a bit more ease and kindness towards yourself. LINKS Follow Jonathan Mead on Instagram @jonathanmead Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy

en-US

4:02

From go-go-go to slow-slow-slow

The Space ·

2024/03/12

Dragging yourself to the finish line after a marathon day? Think of this meditation as your cool-down, to transition from full-on frenzy to stillness. You’ve done enough today. Now it’s time to be kind to 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 great podcasts at novapodcasts.com.au See omnystudio.com/listener

en-US

2:24

When your mind’s a disaster movie director

The Space ·

2024/03/11

Is your brain’s default setting to imagine the worst-case scenario? Do you tend to get lost in a sea of ‘what ifs’? It’s time to change the channel from disaster movie to something more grounded in reality. 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

4:34

That feeling after a big ol’ cry

The Space ·

2024/03/11

Cried out? Now it’s time to breathe it out. This post-melt-down mediation is designed to help center you and complement that quiet after-the-storm feeling. Because after every downpour there’s a chance for renewal and growth. 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

1:36

Big girls DO cry

The Space ·

2024/03/10

Are you an easy cry? Do you resent getting teary when you want to appear strong? Today we’re looking to shed some tears.. and stigma. We love this viral perspective from lawyer Jefferson Fisher. There’s no shame. Let’s cry it out together. LINKS Follow Jefferson Fisher on Instagram @jefferson_fisher Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian

en-US

3:42

Top tip: A gratitude injection to treat the blahs

The Space ·

2024/03/09

Got a case of the blahs? This quick dose of gratitude is like a vitamin boost for your spirit. Take with a big glass of water and walk around the block for maximum efficacy. 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

1:55

Bestie: I got promoted. Me:

The Space ·

2024/03/08

Ever felt a wave of happiness for a friend’s good news, as if it were your own? It turns out second-hand gratitude can lead to first-rate happiness. 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

5:26

A pre-party meditation

The Space ·

2024/03/08

Ready to hit the night with a vibe that’s just right? Let’s start the evening with breaths not shots, and find your chill before the thrill. You know the drill. Ditch the heels, Spanx or do whatever you need to get comfy - then hit 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 great podcasts at novapodcasts.com.au See

en-US

1:59

Are you being watched??

The Space ·

2024/03/07

So you're thinking about breaking up with booze but worried about what people will think? That’s the spotlight effect messing with your head, making you think people are paying closer attention than they actually are. The spotlight isn’t on you. Everyone’s too caught up in their own shows to notice. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor: Adrian

en-US

4:14

Thankful Thursday is very real and not made up

The Space ·

2024/03/07

It’s Thankful Thursday! So, curl up, grab a cup of whatever makes you happy, and let’s take a moment to feel grateful. 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

2:09

Boundaries feeling blurry? Let’s clear things up

The Space ·

2024/03/06

Ever feel like setting boundaries is a bit like telling your dog to stay, only to watch him sprint for the door the moment it opens? There’s more to it than just laying down the law. Today is all about learning to hold our ground in a world that pushes back. See omnystudio.com/listener for privacy information.

en-US

4:12

Winding down after a hectic AF day

The Space ·

2024/03/06

Ever had one of those days that feels like a week? Use this meditation like your off switch after a particularly full-on time. Tomorrow is another day. Tonight, rest. 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

2:11

Posi vibes only

The Space ·

2024/03/05

Are you being a downer? Look, you don't have to be positive all the time (a good moan can be very cathartic!) but it's time to check in on your negativity. We love this observation from author Katie Horwitch about how 'casual negativity' can affect your well-being. LINKS Watch Kate talk about 'casual negativity' here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestProducer: Adair SheppardEditor:

en-US

4:51

Still not over them? Same

The Space ·

2024/03/05

Still hung up on your ex? Or maybe it's an ex-best friend, estranged family member, or just a memory you can't stop replaying in your head... We all have stuff we struggle to let go of. While there's no quick fix, try this moving-on meditation to start saying bye-bye to your baggage. 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

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