The Space

Hi Space Cadets, this is it. After four incredible years, nearly 3,000 episodes, and millions of downloads across the globe, we’re wrapping up The Space. In this final episode, I hand the mic to the brilliant Amy Molloy, the writer behind every word of The Space, for one last guided meditation. Together, we’ll reflect, release, and make space for whatever comes next. Breathe in peace, exhale with gratitude, and for the final time… space out.See omnystudio.com/listener for privacy information.

If you’re someone who complains you never have enough time, then Micro Bursts of Activity could change your life. 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 @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

We’re here to smooth those stress lines and turn your frown upside down. Take a seat. Lie down. Pause wherever you are. Let’s inject a little more joy into this joint! LINKS  Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

Have you ever been listening to a great piece of music and felt tingles on your skin? That’s a Skin Orgasm, according to science. It’s also called a Frisson a French term which means “aesthetic chills.”  It can also be triggered by poetry, an emotional video or the beauty of nature. We’re not saying we can get you there … but we’re eager to give it a try! LINKS  Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

How do you feel when someone asks you “what do you do for a living?” If it causes you to panic, we’re going to teach you how to 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 @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

We have a visualisation for when your "emotional cup" is empty. If our cup level keeps falling, without the chance for a refill… well, we all know how that feels! So, what can we do right now to help ourselves? LINKS Read ‘The Emotional Cup Theory’ Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Elise Cooper  Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

If you're someone who complains you never have enough time, then Micro Bursts of Activity could change your life. LINKS Read ‘Ultimate guide to purposeful productivity’ from Fast Company Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

It's not in your head — it DOES feel better to make choices for another person. This is according to a study on the art of decision making. When making choices for others, people seem to be in a more positive and open mood. This results in less Decision Fatigue. So how can this help us? LINKS  Read ‘Deciding for others is more fun than doing it for ourselves, research shows’ from the University of Wisconsin Read ‘Psychology Says People Who Give Lots of Advice Secretly Want This 1 Thing’ from Inc.com Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

We're here to talk about "menstrual generosity. AKA the link between your menstrual cycle and how generous you feel! LINKS  Read ‘What Generosity Does to Your Brain and Life Expectancy’ from US News Health Read ‘Women more generous at certain times of the month, study says’ from Yahoo Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

We've got a meditation for sweet, sweet surrender. We'll give you a few moments to get comfortable. LINKS Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

It's not in your head — It DOES feel better to make choices for another person. This is according to a study on the art of decision making. When making choices for others, people seem to be in a more positive and open mood. This results in less Decision Fatigue. So how can this help us?  LINKS  Read ‘Deciding for others is more fun than doing it for ourselves, research shows’ from the University of Wisconsin Read ‘Psychology Says People Who Give Lots of Advice Secretly Want This 1 Thing’ from Inc.com Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

There's new research that says stress impacts how we talk to each other. It can actually work to our favour - you can kinda play detective if you know this trick! We're going to take you through some stress-tone-of-voice insight can help you to connect with the people in your life. LINKS  Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

How are you feeling this Monday? Excited? Deflated? Grateful? Already exhausted? We feel so much pressure to start the week running. How would it feel to do the opposite? We've got a meditation to help you land softly at the start of the week. LINKS  Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

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?  LINKS  Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

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, Monitor Staff July/August 2006, Vol 37, No. 7, American Psychological Association Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

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 @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Elise Cooper  Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

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?  LINKS  Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

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 & Home CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

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 shitty about your Monday.  LINKS Read ‘Are Monday Blues Real? Here’s What Research Says’ by Kim Elsesser for Forbes.com CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

CW: This episode contains discussions of eating disorders If you've experienced social anxiety before, you'll know it can affect eating in front of others. Whether it's in the workplace, at a party or when you're out for dinner with friends, it can be tough to overcome. In this episode we're sharing a tip you might like to try.  If this episode has raised any issues for you, help is available through Lifeline on 13 11 14 or via their website lifeline.org.au, as well as The Butterfly Foundation on 1800 334 673 or butterfly.org.au LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton See omnystudio.com/listener for privacy information.

What's your ratio of acting to authentic in a meeting? Do you put on a front when your idea isn't picked up, or you're criticised? Hiding our emotions isn't actually good for us - so, we're dropping the act! LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

In this mediation, we're keeping your feet to the floor and grounding you. Get into a comfortable position and prepare to unwind. LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

CW: This episode contains discussions of eating disorders If you've experienced social anxiety before, you'll know it can affect eating in front of others. Whether it's in the workplace, at a party or when you're out for dinner with friends, it can be tough to overcome. In this episode we're sharing a tip you might like to try.  If this episode has raised any issues for you, help is available through Lifeline on 13 11 14 or via their website lifeline.org.au, as well as The Butterfly Foundation on 1800 334 673 or butterfly.org.au LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Today we're sharing words we love from Abraham Hicks, and going on a rampage of appreciation! Yep, you guessed it - we'll get you to try along with us too.  LINKS See more from Abraham Hicks here Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Do your problems all feel like they're a code red, when in reality, they aren't that urgent? You might be experiencing 'urgency overload'. We're learning what it is, and how we can reframe our thinking to combat it.  LINKS See more from Jae Ellard here Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Just because it's the weekend doesn't mean your mind will always let you unwind... Try this thought stopping mechanism. LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

When someone you like unfollows you, it can sting! In this episode we're breaking down why we care so much, and learning how to put it into perspective, LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Are you feeling like everything's a little bit 'samesie' at the moment? Novelty doesn't have to be drastic; we just need to get creative and find magic in our everyday.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Can you think of a time you've been pre-annoyed? You just KNOW that co-worker's going to be a pain today. You're CERTAIN your sibling's going to say something annoying at the family dinner. Getting annoyed before things have even happened is totally normal, but it can be unhelpful. In this episode, we're going to help you reset your mindset! LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Getting kids to sleep can be a MISSION! We've got a meditation you can pop on tonight with the little ones in your life. Help them to relax and settle into slumber. Next stop: Snoozeville!  LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

We're gonna shift your mindset from overwhelm to overflow! We reframing our thinking and getting grateful.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Are you constantly scrolling? Us too! Instead of telling you to 'just put your phone down', instead, we're going to look at how you use your phone.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

If you've had a week you'd prefer to forget, we're here to help. We can't erase it completely (sorry!) but we can address it, and give you the tools to move on.  If the week is on your shoulders, it's time to shrug it off.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Today we're sharing insight we love from Psychologist, Susie Musch. No, it isn't opposite day but there is magic in opposite action! LINKS See more from Susie Musch here  Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Are you constantly scrolling? Us too! Instead of telling you to 'just put your phone down', instead, we're going to look at how you use your phone.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

We're going to meditate with the phrase: “I am energised.” We’ll give you a few moments to get comfortable.   LINKS  Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.

If you're feeling overwhelmed or anxious after getting engaged, you're not alone. In this episode we're sharing tips we love from Confidence and Mindset Coach, Hattie McAndrews to help you manage.  LINKS See more from Hattie McAndrews here Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Today we're sharing a tip we love from Free Climber, Alex Honnold. He recently shared how he faces his fears and it's pretty insightful!  LINKS See more from Alex Honnold here Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

If V Day makes you feel all sorts of pressure, you're not alone. Studies have shown that the day of luuuurve can actually strain relationships that are already on Struggle Street.  LINKS Read more about the struggles of Valentine's Day here Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Rocking up to an event solo can be a seriously bad-ass move. It takes confidence - but what if we're lacking in that department? We've got a meditation today that you can listen to before you head out, and summon confidence.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

It can be a little confronting to see sides of ourselves than we can't spot in the mirror. An unflattering pic can change our mood in a second. In this episode we're calling for you to zoom out and see the big picture instead. LINKS See more from Taylor Seegmiller here Follow @novapodcastsofficial on Instagram    CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest Editor: Adrian Walton  See omnystudio.com/listener for privacy information.

Getting that sweet head massage at the hairdressers is one of the best feelings in the WORLD. So we figured if you can’t get to the hairdresser we’ll bring that vibe to wherever you are, no matter your budget (no spooky $600 scalp bleach here babe). LINKS  Follow @novapodcastsofficial on Instagram   CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna HenvestEditor: Adrian Walton  See omnystudio.com/listener for privacy information.