The Space

Nova Podcasts

About

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.

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2097 episodes

Top Tip: Burnt out? Try this excercise

If you're feeling burnt out, it might be time to try Melo Calarco's 'Five Why' exercise. Check out more from Melo in his book,  https://www.melocalarco.com/the-book LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 24
This gratitude tip will stop you in your tracks

We love this tip from David Steindl-Rast that will get you cracking open the stickers! Fairies, hot-wheels or just plain old dots, it doesn't matter - this one is all about forcing yourself to stop, and take notice of things in your life you feel grateful for.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest PRODUCER: Adair Sheppard Editor: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

1m
Feb 23
The ultimate TGIF meditation

You've done it! You got here. It's FINALLY Friday.  This is a meditation to help you let go of your work week, reset, and prepare to slay the weekend.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest PRODUCER: Adair Sheppard Editor: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 23
Dw everyone's sh*t on a Friday

Turns out it's not just you! Everyone's doing a slightly suckier job today. But that doesn't mean you should give up and f off to the pub at mid-day. Today is about being kind to yourself and finding ways to adapt when you're not at 100%.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest PRODUCER: Adair Sheppard Editor: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 22
A meditation to get comfy with criticism

This meditation is not about shaking off the haters. In fact, often criticism comes from people who want the best for you. But that doesn't make it sting any less. While it's natural to be defensive, today's meditation is all about finding the composure and steadiness within yourself to embrace feedback. So grab a comfy spot, get settled, and let's dive in.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest PRODUCER: Adair Sheppard Editor: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

3m
Feb 22
Ask these bold Qs to strengthen your relo

Are you someone who avoids uncomfy conversations? If you are, this could be a tricky one for you - but that's okay.  We love these brave AF questions from relationship therapist Vienna Pharaon. Ask them to your partner if you're feeling bold, or just see what they bring up for you.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest PRODUCER: Adair Sheppard Editor: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 21
Give it a rest! Try this to truly relax

Tonight we're putting the morning's lesson about 'pseudo-resting' into practice. Leave your mental to-do list at the door, get comfy and prepare to enter a state of total relaxation with this restful meditation. LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest PRODUCER: Adair Sheppard Editor: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

5m
Feb 21
Are you 'Pseudo-resting'?

Is your downtime just not hitting? Do you never feel truly 'rested'? You could be 'Pseudo-resting' according to 's Sarah Crosby. Today is all about helping you to get the most out of your rest. LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest PRODUCER: Adair Sheppard Editor: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 20
Here's a chill pill for your (sensational) nervous system

Tonight's meditation is a chill pill, chamomile tea and warm hug all rolled into one. You know the drill - get into a comfy position, pop that phone on silent, take a deep breath and hit play.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 20
When self-promo feels cringey AF

We've got a handy mindset shift from Adam Grant that we'd love to share. Self-promo can feel funky sometimes, right? Well, what if we flipped the script and instead, became all about  Be sure to check out Adam's wonderful books at adamgrant.net/books/ https://adamgrant.net/books/  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

1m
Feb 19
Why doing nothing is HARD sometimes

This mindfulness moment is inspired by Melo Calarco and his book, https://www.melocalarco.com/the-book Sometimes all we need is a good rest, but we feel like we need to keep pushing. We're knackered, but feel guilty for taking some time out. This is totally normal - and this mindfulness exercise will help to reprioritise.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 19
Burnt out? Try this exercise

If you're feeling burnt out, it might be time to try Melo Calarco's 'Five Why' exercise. Check out more from Melo in his book,  https://www.melocalarco.com/the-book LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 18
Top Tip: Try this somatic exercise to ease overwhelm

We love this exercise from Somatic Teacher, Alexis Borja. If you're feeling overwhelmed, this is a great strategy to have in your toolkit.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 17
Why you fight with your partner more on the weekend

Why can weekends be such a relationship shit show? More time together = more potential for disaster!  We've done the research so you don't have to - and we love these findings from The Gottman Institute https://www.gottman.com/. LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 16
A meditation to remind you that you're GREAT

Tonight's episode is all about self-forgiveness bb! Stop being too harsh on yourself for 5 - settle in, and let's relax together.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 16
Why do we feel icky after gossip?

If you've spilt the tea and now feel a bit gross - that's pretty common. In this ep, we're discussing what we can learn from that. LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 15
A loving kindness meditation

We're big fans of self-love around here! But it doesn't always come easily. So if you need to practise, this loving kindness meditation will help.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

5m
Feb 15
Happy Singles Day!

Flowers, chocolates and soppy gestures are out, self-love is in! The thing about self-love is that it gets easier with practise. Listening to this episode is an excellent place to start.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 14
Our V Day gift to you is way better than flowers or chocolate

So we may not have gotten you any gifts for Valentine's Day - but we reckon this is way better. The gift of... Acceptance.  Settle into a comfy position, and let's do this.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 14
Valentine's Day Survival 101

Are you single and wish you were coupled up? Or maybe you're in a relationship, and WISHING you were free and flirty? Perhaps you're somewhere in between. Whatever your sitch - jealousy is totally normal. Envy is totally normal. How do we handle it? We love this advice from Brené Brown. LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

3m
Feb 13
Do you get 'Occasion Apprehension'?

With a certain high-pressure-day-of-love on the horizon, you might be feeling mixed emotions about it. If you're a little nervous - that's totally ok. We're going to focus on Occasion Apprehension for the next few minutes.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 13
Try this somatic exercise to ease overwhelm

We love this exercise from Somatic Teacher, Alexis Borja. If you're feeling overwhelmed, this is a great strategy to have in your toolkit.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

1m
Feb 12
Your nervous system will <3 this meditation

You are safe. You are loved. Need some reminding of that? Well settle into a comfy position - for the next few mins, we've got you! LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 12
Let's chat about how you approach V Day this year

Ahh Valentines Day. For some, it's one of the best days of the year. For others, it just ain't it! We're big fans of 'Opposite Action' here at Space HQ. So whatever you usually do for V Day - let's explore doing the opposite.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

1m
Feb 11
Top Tip: This advice from Brené Brown is a game-changer

Today, we're sharing a tip we love from Brené Brown. Do you say "yes" to things and find your regret it later? It might be time to implement this trick.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

1m
Feb 10
The power of micro-connections

We all feel a little lonely sometimes. If this is something you've been feeling lately, focusing on 'micro-connnections' might help.  We're love this idea from Simone Heng - author of   LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

1m
Feb 09
Could you ditch your phone for 48 hours?

We're challenging you to the unthinkable. Yep, we want you to go without your phone for one. whole. weekend. Reckon you can give it a go? DM us on Insta with how you went! LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 09
Why you should ditch Zoom calls on a Friday

We want you to try 'Phone-Only Friday' if you can. Answering that work call in nature, not worrying about a messy kitchen in the background and not having to pop any make up on - all sounds pretty appealing to us!  We're embracing this tip from Simone Heng - author of Let's Talk About Loneliness.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 08
Vibe out with this easy meditation

What are you worried about in your life right now? For a few minutes, let's focus on your mindset - and the outcome being better than you ever could have imagined.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

4m
Feb 08
Are you wasting your imagination on stress?

We need to have a chat about how you're using your gorgeous, brilliant, excellent imagination. If it's going on creativity - great! But if it's focusing only on stress - this one's for you.  LINKS __ __ CREDITS  HOST: Casey Donovan @caseydonovan88  WRITER: Amy Molloy @amymolloy  EXECUTIVE PRODUCER: Anna Henvest EDITOR: Adrian Walton  https://protect-au.mimecast.com/s/hM2NC3Q8zMsxNmgPtvj8fK?domain=novafm.com.au/    See omnystudio.com/listener https://omnystudio.com/listener for privacy information.

2m
Feb 07