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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

4:35

Breathe this week out of ya system

The Space ·

2023/08/18

We're here with a meditation to leave your week behind you. Wherever you are, take a few moments to pause. We’re going to guide you into the weekend with this meditation. Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy

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2:48

Science says you'll have more fun with your pals by...

The Space ·

2023/08/17

Shared fun is more fun than solitary fun - the data says so! It's even more true if you share a fun activity with a good friend. Then it turns into arousal AND a bonding experience. LINKS Read ‘Fun Is More Fun When Others Are Involved Reis HT, O'Keefe SD, Lane RD. Fun Is More Fun When Others Are Involved.’ J Posit Psychol. 2017;12(6):547-557. doi: 10.1080/17439760.2016.1221123. Epub 2016 Aug 16. PMID: 28919919; PMCID: PMC5597001. Follow @thespace_podcast on Instagram Watch @thespace_podcast on

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4:38

The breathing technique that'll supercharge your slumber

The Space ·

2023/08/17

We've got a breathing exercise for better sleep. It's called the 4-7-8 breathing technique. It’s been shown to reduce stress and anxiety, aid sleep, calm your nervous system and help relaxation. Try this with us now, and see how quickly you drift o-... LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian

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3:40

ATTN: Sensation Seekers

The Space ·

2023/08/16

Today we're talking about "sensation seekers". Not to be confused with thrill-seekers or attention-seekers! Sensation-seeking can occur through joining a new fitness class or conquering a new challenge. But you could get a lil adrenaline boost from simply changing your lunch order! LINKS Read ‘Sensation-Seeking Explained’ from Psychology Today Australia Read ‘What We Can Learn from Sensation Seekers’ by Ken Carter for Greater Good Magazine Read ‘Frisky, but more risky’ by Christopher Munsey,

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6:02

Feeling overwhelmed? Same

The Space ·

2023/08/16

This is an episode for everyone who feels overwhelmed. We've got a visualisation to expand TIME! Yes, this is some clever kind of magic. We'll give you a few moments to get comfortable. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See

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5:38

Are you microdosing validation?

The Space ·

2023/08/15

We spotted the phrase "Microdosing Validation" on @WordsAreVibrations. The thing is validation isn't a bad thing, it's natural to crave it! The problem comes when we start to rely on it, just like any other drug. We’ve got some strategies and simple questions for you to ask yourself next time you find yourself diving into the group chat to bitch about your manager. LINKS Follow James McCrae @wordsarevibrations on Instagram Follow @thespace_podcast on Instagram Watch @thespace_podcast on

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6:14

Does make up sex get a 'yee haw' or a 'yee nah'?

The Space ·

2023/08/15

Think about when you watch a scary movie... afterwards your emotions feel heightened — happiness, excitement, love. affection. Those amplified feelings are exactly you feel after a blazing argument. And those intense feelings of anger or fear can be transferred into the bedroom. The question is: is it really a healthy way to deal? LINKS Read ‘Why People Scream and Moan During Sex’ from Psychology Today Australia Read ‘Is makeup sex good or bad for my relationship?’ from Woman &

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3:28

Why you should pick a 'de-load' day

The Space ·

2023/08/14

In weight-training workouts, a De-load Day is when you drop the intensity of your weights. You still train, you still make progress, but it doesn’t feel like grunt work. The idea is this: our bodies NEED rest. In fact, pushing through often leads to injury. So what if you applied the same to your mental workload? Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! LINKS Read ‘Midweek Deload Days’ from Dan Williams for

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3:22

Why aren't we getting sexy on Mondays?

The Space ·

2023/08/14

How can we stop Monday-itus from impacting our mojo? According to one study, relationships benefit from sexual intimacy that is scheduled and routine. Sounds hot, right? That's where Monday comes in! LINKS Read ‘Mondays Are Fun Days — Why Scheduled Sex Is Important To Us’ by Brianna Bell for CBC Listen Sass and Something from our writer Amy Molloy Follow @sassandsomething on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna

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5:34

Monday blues? Listen to this

The Space ·

2023/08/13

We all know about the Monday blues, but do you really have a reason to feel worse at the start of the week? Science isn’t convinced … and neither are we. One study suggested we're simply more "sensitive" to stress at the start of the week rather than the end. So - What can we do to boost our resilience? This is a visualisation to help you fee less sh*tty about your Monday. Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like

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4:04

Top Tip: Are you 'mashing' yourself into chaos?

The Space ·

2023/08/12

We’ve got a mindfulness tip to get clear on your week and help you to live in the moment. Have you heard of "mashing"? In mindfulness, "mashing" is another word for multi-tasking. Using advice from Jacqui Lewis (founder of The Broad Place) we're going to teach you how to un-mash little parts of your life and help you feel more in control. Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! LINKS Read ‘The 14 Day Mind

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4:04

Give a 'be nice' weekend a crack

The Space ·

2023/08/11

Have you heard of a “be-nice weekend?” This isn’t about being a martyr. You can still have FUN! In fact you might have more fun than thinking about yourself. LINKS Read ‘Stress relief: 6 ways to spend a weekend to help you de-stress’ from House of Wellness Read ‘The Secret to Happiness Is Helping Others’ from Time.com Read ‘To Be Happier, Should You Focus on Yourself or Others?’ from Elizabeth Hopper on Greater Good Magazine for Berkeley Follow @thespace_podcast on Instagram Watch

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6:17

Fridays don't always have to be lit

The Space ·

2023/08/11

Tonight, we've got a meditation for mixed-feelings. Because not every Friday feels like a party. Wherever you are, get into a comfortable position, and settle in with us. Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy

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4:28

The real cost of keeping that secret

The Space ·

2023/08/10

Loose lips sink ships, but tight lips could tip you over the edge! At any given time we are keeping an average of 17 secrets — not our own, but secrets that have been told to us. There's a tonne of research into it - and one study found the more people thought about a secret, the worst the impact was on their mental health. So, how can we break the cycle? LINKS Read ‘Keeping others' secrets can take a toll on mental health, study finds’ from ABC News Read ‘Why Some People Cant Keep Surprise

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4:30

A meditation for your moolah mindset

The Space ·

2023/08/10

Notice what thoughts come up when you hear the M-word. Money! Whatever you feel, notice it without judgement. Do this short meditation with us and you might even find yourself less scared to think about your bank account LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton Listen to more great

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4:34

Let's talk about that thing you always try to hide

The Space ·

2023/08/09

You know that area that you're always trying to hide? The part that you avoid looking at in the mirror? Yeah, it's time we had a chat about it. Let's channel confidence and good vibes! LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au See

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8:52

This one's for your inner silence

The Space ·

2023/08/09

Tonight our writer Amy is sharing one of her favourite meditations. It's called Antar Mouna or inner silence. This isn't about having no thoughts. It's the opposite! It's about creating crazy thoughts …and then letting them go. We'll give you a few moments to get comfy – but don't lie down for this one. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy

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6:23

Don't let last night ruin today

The Space ·

2023/08/08

This morning we have a guided meditation to get over a nightmare. If you had crazy-arse dreams, take a moment and tune In. We’re going to guide you through this; how to not let your dream-state ruin your entire day. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton Listen to more great podcasts

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2:49

A hot tip for the 95% of us who can't switch off

The Space ·

2023/08/08

One study found that 95 per cent of adults struggle to wind down at the end of the day. We're on all day and then we can’t turn off. It's a big ask — expecting to fall straight to sleep after a full day of rushing, swiping, and beeping. The Power Down Hour is a simple change that will help you to feel calmer and more relaxed. Using tips from author Jacqui Lewis we're going to teach you how to do it – and maybe even love it. LINKS Follow @thespace_podcast on Instagram Read ‘Why 95 per cent of us

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5:17

I've got FOBO: Fear of better options

The Space ·

2023/08/07

We’re here to talk about FOBO — that’s our "fear of better options". FOBO happens when we struggle to choose ONE thing from a group of perfectly-acceptable choices. So, how can we learn to make decisions with conviction? LINKS Follow @patrickjmcginnis on Instagram Read ‘Meet FOBO: the evil brother of FOMO that can ruin your life’ by Patrick J. McGinnis Read ‘Why forgetting sometimes helps you make better decisions’ by Stephanie Vozza for Fast Company Watch ‘Patrick McGinnis: How to make faster

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