Had a hectic week? We’ve got the perfect antidote. This meditation is designed to slow down your senses and bring you back to a state of calm. Take a few moments to unwind, relax, and let go of all the bullshit. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Hey busy bee! Flat out with back-to-back appointments? Take a breather with our quick meditation designed for those hectic days. Let's recharge on the go and turn those in-between moments into a zen oasis! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling overwhelmed and need a quick fix? This episode has your back with a 30-second chill pill for rapid relief. In just half a minute, you’ll learn how to ground yourself and de-stress, no matter where you are. Ready for some speedy serenity? LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Need a bit of help finding the 'love' in self-love? This mood-boosting meditation is all about confidence and getting rid of that inner-critic.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Oh, chaos! If you're having one of those WHY ME(!??) weeks, this episode if for you! We are here to help you make peace with the chaos and find your centre. Let's jump in! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Not everyone's social battery is the same! For introverts, social occasions can take a lot of juice. Today we're talking 'introvert hangovers' (or 'social exhaustion' if you want to be boring) and some tips and tricks to keep your social battery topped up. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Got something you’ve been putting off? Let’s tackle it, baby! Today, we're sharing Mel Robbins' 5-second rule to help you get shit done. No more procrastinating—just count down, take action, and watch your to-do list shrink.  LINKS Read more about the 5 second rule here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We need to talk about goals. Specifically guilt around goals. It's a LONG time since January first, do you even remember what your NY resolutions were? It's a great time to reflect when we're out of the haze of January. We loved these insights from everyone's favourite goal guru James Clear LINKS Read more from James Clear here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Struggling with insomnia? Tonight, we have a mantra for insomnia. No more stressing about the clock or comparing past nights. We’re focusing on what we can control. Get ready to relax, let go, and you might drift off - or you might not! We're just going to bring our awareness to what we can control, and hope that ends in a peaceful slumber.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

In today's episode, we're talking about the crying selfie. Experts say there can actually be some merit to them - but do they do more damage than good? We're pondering this thought from psychologist, Dr Monica Johnson.  LINKS Read more from Dr Monica Johnson here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Struggling to get into your day and get started on tasks? We love this tip used by Instagram co-founder, Kevin Systrom. Meet the 5-minute rule! This simple hack it a great way to kickstart your day and overcome procrastination. Let’s get started! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ready to rediscover what lights you up? In this soothing meditation, we’re taking a trip down memory lane to revisit your happiest moments. When did you last feel happy? Who were you with, and what were you doing? Find a comfy spot, close your eyes, and let’s uncover your joy together! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling like you and your partner are on different planets when it comes to social plans?  We love these tips from "The Book of Boundaries" by Melissa Urban to help you navigate social boundaries with bae and get in sync socially.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Holding on to your past money mistakes? It's time to let go and move on. In this meditation, inspired by the work of Louise Hay, we’re clearing out mental debt and embracing a fresh financial mindset. Forgive yourself for past blunders and start anew with a clear and positive approach to money. Join us for a clean slate! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Do you avoid thinking about your finances? We’ve got a tip from the late Louise Hay, author of "Experience Your Good Now," to help. While the economy is out of our hands, our mindset isn't. We love Lousie's wisdom on how changing your money mindset can lead to better financial health.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ready for a one-way ticket to Dreamland? All aboard the Sleep Express! This meditation is your perfect companion to help you drift off into a peaceful slumber. Find a comfy spot, close your eyes, and let the soothing journey to sleep begin. Sweet dreams await! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

If you've got a tendency to overreact, this episode is for you. It might feel like the end of the world, but great news, it probably isn't. Think of this episode as your off-switch when you've activated crisis mode thinout realising it.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Sometimes we all need a reminder that we’re amazing. Today’s meditation is all about giving that extra validation TO YOURSELF. Get comfortable, close your eyes, and let’s celebrate your awesomeness. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ever been told to just take the leap? Or get 'uncomfortable'? We may have given this advice, and it does have its place, but we can't always make good decisions when we feel uncomfortable or unsafe. In this episode, we're sharing a tip we love from author Mel Brisbane-Schilling. She emphasizes 'expanding' your comfort zone rather than just 'leaping' outside of it. LINKS See more from Mel Brisbane-Schilling here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Do you have all the answers? Of course not! So why can it feel so awkward when you don't know the answer. We have a few tips on how to handle those moments smoothly and confidently. Learn how to turn “I don’t know” into a winning response. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ready to make your greetings more impactful? Enter '3D Greetings'! Whether it’s with your partner, friends, or colleagues, we love this tip from this tip from Dr. Chatterjee to take your interactions to the next level. LINKS Read more from Dr Chatterjee here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today, we've got the perfect antidote for those tough confrontations. No one enjoys tricky convos, but sometimes they’re unavoidable and can even be beneficial in the long run. Let’s help you relax, de-stress, and move on with a calming meditation. Get comfy, take a deep breath, and let’s find that post-conflict peace together.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Time for a stuff audit! We're not just decluttering our spaces, but our minds too. Say goodbye to the chaos and hello to clarity. Ready to streamline your life and make room for what truly matters? Grab a trash bag, your favorite playlist, and let’s get sorting! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

In this meditation, we're keeping it simple. We get it - it's been a week, it's time to unwind and get ready for two days of bliss. Settle in and get ready to let go of THAT day, person or problem. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ready to find your sparkle? Chloe Hayden has a tip that'll make you shine brighter than ever. Discover what makes you uniquely awesome and let your inner glow take the spotlight. Time to sparkle up and show the world what you've got! LINKS See more from Chloé Hayden here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ever feel like guilt and shame are your constant companions? Time for a breakup! Imagine inviting peace and patience into your life instead. We’ve got an affirmation to help you say “bye-bye” to those negative vibes and “hello” to a calmer, more peaceful you. Ready to give it a go? Let’s make the switch together! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

How good is fun? It's no controversial option that it's pretty bloody great. But are you paying attention to the fun in your life? Turns out, those little joy-filled moments are packed with magic and health benefits. Who knew having a blast could be so good for you? Let's chat about why fun is the ultimate health boost and how you can sprinkle more of it into your daily routine. Let’s make life a little more fun-tastic! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Tired of feeling less than? We've all heard that 'comparison is the thief of joy.' Let’s get your job back and swap the comparison for gratitude. Get comfy, and let's kick insecurity to the curb! Lear to be you, do you, for you. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Do you have all the answers? Of course not! So why can it feel so awkward when you don't know the answer. We have a few tips on how to handle those moments smoothly and confidently. Learn how to turn “I don’t know” into a winning response. Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Are you a victim of the mid-afternoon slump? Need an energy boost to get you moving again? We've got an energy-boosting mediation for you today. Find a comfy spot, take a deep breath, and let’s get you back in the groove! Links Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today, we're tackling your Monday Miss-itis. Missing someone special? We've got the perfect remedy: gratitude. Let’s turn longing into appreciation and make your heart feel a little lighter. Links Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Need a quick mental refresh? In this episode, we’re sharing a golden tip from Goldie Hawn herself. Take a ‘brain break’ with us, and let Goldie guide you to a more relaxed and refreshed mind in just 3 mins! LINKS See Goldie Hawn's Instagram post here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Forget Professor X, have you heard of 'Part X'? It's the ultimate villain in your story. Here's how to defeat it. Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Having trouble leaving work stress at the door? Brain still buzzing with your to-do list? Close the laptop and join us to shut down the workday. It’s time to truly clock off and chill out. Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ready to breathe better? Are you constantly sucking in your stomach to appear slimmer? You may not even realise you're doing it. It’s time to push those bellies out and breathe right. Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling too energized to drift off after sex? This meditation is a different kind of aftercare. It's designed to calm your mind and body and help you transition from post-sex buzz to deep relaxation. Slip into something comfy, close your eyes, and let’s ease into a restful night together. Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Believe it or not, the secret to mind-blowing sex is something you’re already doing: meditating! Learn how meditation can boost your libido and transform your love life. Ready to turn up the heat? Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Having trouble leaving the past behind? Try this moving-on mediation to channel your inner Elsa and let it go! Find a comfy spot, take a deep breath, and let's release the past together.  Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We all crave certainty. Plans, schedules, and predictability make us feel secure. But how would you feel if you knew absolutely everything that was going to happen in your life? Sounds boring, right? We love this insight from Psychologist, Dr. Toni Lindsay. Get ready to see uncertainty in a whole new light! LINKS Read more about The Certainty Myth here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling those pre-event jitters? We’re here to help you transform those nerves into excitement. Get comfy and prepare to relax as we guide you to 'perfect neutrality.' LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Need a quick mental refresh? In this episode, we’re sharing a golden tip from Goldie Hawn herself. Take a ‘brain break’ with us, and let Goldie guide you to a more relaxed and refreshed mind in just 3 mins! LINKS See Goldie Hawn's Instagram post here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

There's nothing worse than waking up with a bad case of hanxiety, whether it's the aftermath of a wild weekend or just feeling off-kilter from the night before. We've got the perfect meditation to nurse you back to sanity. Settle in, take a deep breath, and press play for a strong shot of calm. LINKS If this got you think about your relo with alcohol, you can find resources here Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ahhhh how does a calmer commute feel right now? We've got a simple breathing exercise that's great to do with the little ones (or bigger ones, all types of families can benefit). So make sure they're strapped in tight and press play while they can't run away! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

There's a reason we keep banging on about gratitude. IT WORKS. Here's yet another example. Drama-proof your home with this power parenting tip! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling the pressure of tax season? Money stress is rarely JUST about what's happening now. It's important to understand where your money fears come from too. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Rough day? Try this meditation to wipe away today's worries and clear your mind for sleep. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

It's time to break up with perfectionism for good. Welcome to perfectionist rehab, where we'll help you detox from the need to be flawless and embrace the messiness.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Sometimes, all you need is a hug. This comforting meditation is the next best thing. Tune it to wrap yourself in calm :) LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling a little sluggish? Need a morning pick-me-up? Kickstart your day with this mediation that'll have you feeling unstoppable! Let's make today great ☀️ LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Struggling to fall asleep? We have an affirmation that'll have you drifting off to dreamland in no time. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ever catch yourself questioning your own feelings? It's time to break free from self-gaslighting. Tune in to learn how to recognize and stop this sneaky habit. You deserve better! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ready for a self-care boost? Tune into yourself this Tuesday and find your inner calm. Join us for a quick meditation to reset, reflect and recharge. Let's make Tuesday your new favourite day of the week! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

There's a reason we keep banging on about gratitude. IT WORKS. Here's yet another example. Drama-proof your home with this power parenting tip! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Here's a simple Monday meditation to kick your week off with calm and clarity. It's the perfect way to reset after the weekend and get into Monday mode.  You got this! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling the pull of EOFY sales? You probably have an inbox full of enticing LIMITED-TIME ONLY offers. But before pressing purchase, take a sec, breathe, and listen to this episode. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Do you wave at the end of a Zoom meeting?  Do you do it on autopilot? Do you feel awkward? Do you like it when people wave back to you?  These might seem like silly questions. And, let’s face it, the Zoom Wave DOES feel silly.   But science says it has very real benefits! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

If you’re a parent, the weekend is a time when social media use can rocket.  Did you know, there’s a scientific reason to why parents ‘sharent’?  This ep is all about posting more mindfully.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Did you know you can control time with your mind? If you've ever wished you could stop time, give this mind-bending meditation a go! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

It's International Day of Yoga! To celebrate, we have a simple, yoga-inspired meditation to help you find your zen.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Need some perspective? Let's take a deep breath, and a step back. Try this meditation for a calmer perspective. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Are you a procrastinator? This tip from crime writer Raymond Chandler is a game-changer! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Happy Hump Day! Need a little nudge to help get you through? Here's Hump Day helper meditation to keep you doing through the rest of the week. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

You've heard of 'quit quitting'? It feels pretty extreme right? Well here's a new take on it that's less... dramatic. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling unsure of yourself? Time for a lil pick me up! You know the drill: Find a comfy spot and press play for a self-belief boost. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Do you ever play up your stress to be relatable? Like, before a test or a big meeting? The science says this actually works, but could it be harming you too? LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Let's make Monday your new favourite day of the week. We're here to help you relax and set a calm tone for the days ahead. Hit play and mellow out! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Do you wave at the end of a Zoom meeting?  Do you do it on autopilot? Do you feel awkward? Do you like it when people wave back to you?  These might seem like silly questions. And, let’s face it, the Zoom Wave DOES feel silly.   But science says it has very real benefits! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling gym-timidated? We're here to help you work it out! Whether you're a newbie or just feeling the gym fear, we're here to help you CRUSH IT! And turn your gym-timidation into gym domination! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We love this insight from Doctor Russ Harris, a psychotherapist and bestselling author of The Happiness Trap.  Doctor Harris is a pioneer of Acceptance and Commitment Therapy.  Find out what the 'happiness trap' is, and if you've fallen for it. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Ready to trade the dancefloor or the meditation mat this Friday? This is the perfect meditation to set the stage for a chill Friday night in. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Let's dance it out! Discover how a little boogie can boost your mood, reduce anxiety and leave you feeling on top of the world. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Chill out in the time it takes to visit The Eagle's Hotel California! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Drowning in your inbox? Or maybe there's just one email you're putting off replying to? Email anxiety is super common. That's why we wanted to talk about it. Tune in and let's conquer your inbox together! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Are you feeling more out of touch with your body then a friend from Highschool? It's time to check in.  And not just a coffee date - we mean really listen to the old girl! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We're not about forced positivity here on The Space. A common misconception about practising gratitude is that you have to be positive all the time. Sometimes things are a bit shit. That's cool.  Gratitude is still a useful tool in those moments. It doesn't have to feel inauthentic. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

This morning we talked about poop stress. Now we have a technique proven to help wipe those worries away. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Do you dread using the toilet at work or in public? Let's flush those fears! We hope this episode helps turn bathroom breaks into stress-free experiences.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling weighed down by self-judgement? It's time to lighten the load! Get comfy and press play on this soothing meditation that will help you shed those negative thoughts. Learn to discern between having healthy standards for yourself and needless meanness. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling gym-timidated? We're here to help you work it out! Whether you're a newbie or just feeling the gym fear, we're here to help you CRUSH IT! And turn your gym-timidation into gym domination! 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.

Think creativity means no limits? Think again! Turns out restraints can be a good thing for your creativity. 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.

Is there anything more refreshing than being in the ocean? The theme this year is 'awaken new depths'. How perfect. Let's dive in 🌊🌊🌊 LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

If you listened to this morning's episode you heard that venting could be doing you and your friends more harm than good. Try this next time you're on the verge of a rant. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

After a particularly frustrating day at work, sometimes all you want to do is vent, right? Venting feels like the perfect way to unload all that stress. But is it actually helping you? LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Stressed about cash flow? Tune in for a quick meditation designed to melt away those money worries, at least for a few minutes. Find a comfy spot, breathe deep, and let us help you find some peace of mind. Trust us, your wallet (and your sanity) will thank you! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Still figuring out what to do with your life? The people who know you best probably have the answers - or can help you get there. Finding your purpose could be just a few questions away. 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.

Feeling overwhelmed? Treat yourself to an anxiety-melting meditation designed to help you feel calmer in moments.  Find somewhere you can be still for a moment. Put on your headphones and we'll get started. 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.

How often do you set out to feel good but doing good? Here at The Space, we don't believe in karma (in the cosmic sense), but we know kindness has benefits. And the research agrees! 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.

Come with us for 3 minutes to the stress-free zone in your mind. We know a few minutes of breathing can't solve all your problems, but it can help you find some perspective and a little bit of peace away from whatever you're facing today. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Think creativity means no limits? Think again! Turns out restraints can be a good thing for your creativity. 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.

This morning we talked about the movement of people checking out of their jobs, globally. Did you feel any resistance listening to that episode? Do you always feel like you need to be doing the most? Do you feel like a failure when you're not achieving? This is a meditation to help you tune out of that mindset. Reject the hustle and find peace in just being you. 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.

Sick of the hustle? Have you heard of the 'Anti-Striving' or 'Slow Work' movement? It's time to discover how working slower can lead to a more fulfilling life. Even if these movements aren't all the way for you, there's a lot of takeaways for anyone sick of the grind. 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.

Are you craving a months long escape? This episode could make you think again. Find out why mini-breaks have BIG perks. Hey boss! Did you know gratitude outside of work could make you a better leader? According to science, a grateful boss is the best boss. Your coworkers will thank you.  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.

Feeling overwhelmed by a weekend of kid wrangling ahead of you? It's Global Day for Parents! So this episode of The Space is all about finding ways to turn the weekend whirlwind into moments of magic and laughter with your little crew. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

It's the last day of May (winter is coming)! You know we'll take any excuse to reflect and practice gratitude here at The Space. You know the drill! Find a place where you can be still, maybe it’s your bed or a comfy couch, and let's get court gratitude on! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today’s tip is a groovy one... and a bit different for The Space. It's to remind you that sometimes finding joy in material things.. is great! We're not monks over here. This tip is inspired by writer Caroline Moss, creator of the Gee, Thanks, Just Bought it podcast.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Hey you - yes you! We are permitting you to take a breather. You don't need to have 'earned' it or if you feel like you don't have time. The only qualifying criteria for rest is that you're human. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Does your 'un-done' list keep you up at night? Today, we're talking about that invisible list of incomplete tasks that we love to obsess over when we're feeling shit about ourselves. If you relate, take a listen to this episode, inspired by Bridget Wood, co-host of the Nourishing the Mother Podcast.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today was a bit much? Feeling overwhelmed? Take a moment to unwind with us. It's time to breathe deep, relax, and let the day go. And we're here to help you through it! LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today we have some tips for battling after-school overwhelm - but they work for adults too! This advice comes from educational consultant, Kirstie Wishart, owner of the Starfish sensory store.  LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Stressed about the planet? We feel you.  Following this morning's episode, here is a calming meditation to soothe your climate dread.  Let's turn your eco-anxiety into serious calm. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Feeling stuck in a cycle of eco anxiety? You’re not alone!  We love this tip from Dr Kate Luckins to help you counter those eco worries and turn them into positive action. We hope you love it too! Tune in and discover how to manage your eco anxiety and stay hopeful.  LINKS Check out Live More With Less by Dr Kate Luckins Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

In an anxious spiral? We'e got you :) Find a quiet corner. It doesn't have to be perfect, just somewhere you feel okay. Pop in your earbuds and let's get through this 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.

Craving a months long escape? This episode could make you think again. Find out why mini breaks, have big perks. Hey boss! Did you know gratitude outside of work could make you a better leader? According to science, a grateful boss is the best boss. Your coworkers will thank you.  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.

Hey boss, did you know gratitude outside of work could make you a better leader? According to science, a grateful boss is the best boss. Your coworkers will thank you.  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.

We have a weekend challenge for you.  Ever heard of 'single-tasking'? It does what it says on the tin. But often we only consider doing something intentionally when we give it a name.  Learn about the benefits of doing one thing at a time. 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.

Do you struggle to unwind without a screen to distract you? It's a hard habit to break! Try this screen-free serenity meditation for sleep. We're not saying you'll never need a bed-time scroll again, but it could replace your bed-time screen time, sometimes.  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.

Is technology not behaving? Don't let the spinning wheel of death stress you out. Release your frustration and take the opportunity to join us for a quick meditation to relax and recharge. 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.

Feel like you're running on empty? This episode is you're emotional pit stop, packed with mindful techniques to help you refuel and recharge.  Pop those earbuds in and we'll have you back on the road to feeling your best in no time. 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.

Want to be an unbothered queen? It can be tough not to take things personally sometimes!! We get it! We love this approach to brushing off the opinions of others and reigning with confidence. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Need to come back to the present, yesterday? This quick mediation is your fast track to instant calm. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Do you related to your generation? Maybe you're a millennial who loves avocado toast? Or gen z with a dark sense of humour? Find out why it might be time to stop defining yourself by the decade you were born in. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Hey there, work warrior! Feeling fried after a long day? Then we hope this meditation is just what you need to unwind and relax. Pop in your earbuds, get comfy, and let's take a few minutes to reset and find your calm. LINKS Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Are you a chronic worst-case scenario spiraller? You're not alone! But what if you could replace that instinct from jumping to the worst possible conclusion, to the best?  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.

Here's another speedy soothing meditation for when you need peace in a pinch. Find somewhere you can sit (or lie down) for a few minutes and let the worry melt away. 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.

Hey boss! Did you know gratitude outside of work could make you a better leader? According to science, a grateful boss is the best boss. Your coworkers will thank you.  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.

Keen to say good-bye to that worst-case-scenario mindset? This technique pulling from Cognitive Behaviour Therapy is a game-changer. There's no silver bullet but we love this approach as a helpful first step towards ditching the doom spiral.  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.

The research is in, and many of us have a distorted idea of our financials.  A lot of people are doing it tough at the moment, but if you have added baggage about money that could be making it a lot worse. Let's take a moment to re-evaluate. 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.

More than half of Australians feel lonely on one or more days of a typical week, according to research by Medibank. 39 per cent of 16 to 34-year-olds are experiencing high levels of loneliness. According to experts, there will always be seasons of our lives when we feel lonelier than others. How can we soften that feeling, and learn from it? 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.

Feel good in minutes with this simple meditation. We love this quick meditation to lift your spirits when you're on the go! 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.

If you're like us and cleaning brings out your inner toddler, this could help! We love this tip from slow-living advocate, Amber Herbert.  LINKS Follow Amber on Instagram @amber_vs_anxiety 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.

This meditation is great for when you're stuck in a rut. Let's pause and reset to seize the day and open ourselves up to change. Who knows, a fresh start may be just a meditation away. 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.

Feeling stuck? Are you frustrated that you're not achieving a goal? You might enjoy this tip from mindset coach Katie Ford. It's a dose of positivity for when that's feeling beyond you. LINKS Read more from Katie Ford at katieford.com.au 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.

Get into your jammies and under the covers for this one.  We hope this cozy 'beditation' has you drifting towards dreamland! 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.

This episode is all about coping with crunch time... keeping your calm through peak chaos... we're talking about busy seasons! We all have hectic periods in our lives that we know we just have to get to the other side of. But it's tough when you're in the midst of one! 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.

Got a nagging voice in your head that just won't quit it? Let's turn down the volume. This confidence-boosting meditation is designed to dial back the self-criticism and amplify your inner cheerleader. Press play and let's get started.  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.

Keen to say good-bye to that worst-case-scenario mindset? This technique pulling from Cognitive Behaviour Therapy is a game-changer. There's no silver bullet but we love this approach as a helpful first step towards ditching the doom spiral.  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.

Feeling overwhelmed from living life in the fast lane? Let's put your brain in slow-mo with meditation. Take a break and decelerate your brain. 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.

Feeling the Monday Blues? Let's ease into the week with 'bare-minimum' Mondays. It's all about switching up your Mondays from manic to manageable. Allow yourself to start slow and keep expectations light. 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.

Happy Mother's Day! Our gift to mums today is 3 minutes of quiet. Play this perfect for your little ones, or for your inner child.  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.

This meditation is designed to turn your Uber ride into a confidence-boosting session (or taxi, Didi, Lyft, or whatever your preferred transit provider)! Heading somewhere and feeling a bit jittery? Let's make every minute on the metre count! 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.

Scrolling got you down? You're not alone. Studies show a large proportion of what pops up on our 'For You' pages, deals with mental health struggles. While it's great to normalise not always being okay, it can also get overwhelming! Dw this isn't a lecture about quitting social media! But let's explore how to stay informed and inspired, without the downer. 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.

Struggling with trust? This quick meditation is designed to ease your mind and soften your heart. Tune in to chill 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 more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Are you locked in a judgement loop? It's time for a breakout. We love this tip for replacing criticism with curiosity.  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.

This is proven to help you concentrate. Here's your daily dose of calm, with a side of science to remind you of the benefits of a simple 4-minute meditation.  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.

It's time to lighten up buttercup! Phrases like this can be used patronizingly and to downplay our emotions. But it doesn't mean there's no truth to them! Take this opportunity to sit and consider whether you could live a little lighter. 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.

Head spinning off into outer space? Here's a meditation to help you stay grounded when your head's in the clouds. 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.

The research is in, and many of us have a distorted idea of our financials.  A lot of people are doing it tough at the moment, but if you have added baggage about money that could be making it a lot worse. Let's take a moment to re-evaluate. 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.

Are you in a rut? This morning we talked about the power of inviting novelty into your life. Here's a meditation to help you do that. We hope you can feel confident about branching out and embracing the new and exciting.  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.

This tip is for every boy and every girl (spice up your life)! No but seriously! According to research, the girls were onto something. 'When you're feelin' sad and low,' a splash of novelty could be the answer. 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.

Are you a chronic procrastinator? It's a common trait for anxious people. But adding this to your morning routine could help you kick the habit. Face your fears with your first cup of coffee! 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.

If you’re in a relationship, have you ever noticed that you argue more on the weekend?   If that’s true for you, you’re not alone.  We love this clever strategy to skip the squabbles this weekend.  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.

Following this morning, here's another tip from the book Wholehearted Confidence by Meditation teacher Fleur Chambers.  The technique Fleur recommends called 'The Wholehearted Posture' is a way to rest that a ‘positive feedback loop’ between your mind and body. Mediate your way to a confidence comeback! You've got this. LINKS Read more from Fleur Chambers at www.thehappyhabit.com.au 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.

Role models aren't just for kids! They can be so powerful at any age. We love this tip on confidence from meditation teacher and author of the book Wholehearted Confidence,  Fleur Chambers.    LINKS Read more from Fleur Chambers at www.thehappyhabit.com.au Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Adair SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Did you listen to this morning's episode? It's time to put our non-pessimistic outlook into practice.  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.

If you're not naturally a glass-is-half-full kind of person, we have great news for you! You don't have to be an optimist. We love this tip from the book Practical Optimism by Varma. 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.

Have you noticed we're loving keeping it simple at the moment? Here's another simple one to help you de-stress when you're feeling overwhelmed. Let's chill out and melt away the stress 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.

This is an opportunity to check in with yourself. When you're a busy bee it's so easy not to be conscious of how you're actually feeling. So, take a few minutes to touch base with your body and emotions. 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.

This low-energy mediation requires the absolute bare minimum effort.  It's perfect for when you've had a massive day and are down to your last brain cell. We've all been there! Rest up x 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.

Are you a chronic procrastinator? It's a common trait for anxious people. But adding this to your morning routine could help you kick the habit. Face your fears with your first cup of coffee! 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.

Have you been hard on yourself lately? You may not even realise you've been doing it. For many of us, it's just the default to be constantly critical. That's why we love this meditation that helps you practice looking at yourself with total neutrality. 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.

Dreading your first day back at work after time off? We love these tips from the mental health charity This Way Up to beat the back-to-work nerves. LINKS Check out thiswayup.org.au 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.

Why is it that our incredible, problem-solving brains just doing their thing to help protect us can be so destructive? What if I fail my exam? What if I can’t pay the mortgage this month? What if my Dad gets sick? We love this tip for reframing the 'what if' worry loop before it spirals out of control. 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.

In honour of Pay It Forward Day, let's take a moment to talk about acts of kindness. You don't have to pay it forward if you're not into that, but why not inject more kindness into someone else's day?  And improve yours too in the process. 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.

Have you been working on finding more 'balance' in your life? This tip from author Lizzy Milani might make you re-think that goal and drop the balancing act. 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.

Feeling on edge? It's time for a peaceful pause to pamper your nerves.  It's a meditation to often your frown, no needles are needed.  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.

Do you ever struggle to trust your own decisions? Meditation to the rescue, as usual.  Find a spot that speaks to you and let's jump 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 information.

Did you get up for the dawn service today?  Did you know getting up with the sun has some surprising benefits? This could be your signal to greet the dawn tomorrow. Or maybe it'll cement your feelings that a sleep-in is more your speed, that's fine too. 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.

How are you going today? In need of a circuit-breaker? Chuck on this meditation to unwind before bed or for a quick stillness snack. 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.

Online friends can be the real deal. There's evidence they can be just as valuable as real-world connections. So why are we so quick to downplay them? Today, we're all about appreciating the wonderful people brought into our lives by the internet. 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.

Curl up somewhere you're not worried to falling asleep for this one. This meditation is the ultimate relaxer to help you melt away the day's stress and into your pillow. Don't worry if you don't drift off though. Just embrace being as relaxed as possible while still conscious.  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.

When your mind's racing a million miles an hour, it is tricky to focus on the task at hand. We love this attention training exercise to help you steady your restless brain. Ready to find some peace amidst the mental storm? 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.

It's Earth Day! So we have a special grounding meditation for you to celebrate everything the earth provides us.  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.

Why is it that our incredible, problem-solving brains just doing their thing to help protect us can be so destructive? What if I fail my exam? What if I can’t pay the mortgage this month? What if my Dad gets sick? We love this tip for reframing the 'what if' worry loop before it spirals out of control. 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.

Ever tell yourself you're just going to have a quick phone break, only to realise hours have slipped by? If you don't relate, congrats, you have superhuman willpower! It's tough but definitely possible to set up some digital guardrails to stop this from happening. Ready to surf smarter and reclaim your day? 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.

Do you find your free time slipping away as you give in to quick fixes instead of choosing activities that truly replenish you? It's natural, especially when there's an especially enticing quick fix sitting in your pocket. One way to tackle this challenge is 'urge surfing'. Learn to ride out that impulse like a wave. 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.

We all get lonely sometimes, especially on a quiet night in – dinner for one in front of the telly. Try this meditation to soothe the pang of loneliness and find some peace in your solitude tonight.  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.

Let's talk about 'hot thoughts'. They're probably not what you're thinking. We're not talking 'hot' in the Paris Hilton sense here. 'Hot thoughts' are a term for reactive or 'triggered' thoughts. It's a great term to understand if you're prone to a negative spiral.  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.

While, yes, most of the world may have left the word 'adulting' back in 2017, we think the term is more relevant than ever.  With a cost of living crisis and widening generational inequality, it's bloody hard to live up to what we used to expect a responsible 'adult' life to look like.  That's why it's so important to pause sometimes, temper our expectations and remind ourselves what we do have to be grateful for.  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.

I don't know if we've mentioned this before, but we LOVE us some gratitude 'round here. We accept that everyone is different - different strokes for different folks and all that - but if you're not as besotted as us, this could be why! It's a subtle misstep that could quietly undermine your best intentions.  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.

Is life feeling like a constant battle at the moment? Maybe it's time to try something different - surrender! This doesn't mean giving up but giving in to the flow of life. You may even discover that letting go of the reins a bit and accepting life as it is, can bring you more control and peace.  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.

Are you worried about your kids' screen time? We think this three-step exercise from meditation teacher Fleur Champers will help. It's a great strategy for the worrywarts out there. Give it a go on those back-of-the-head worries that you can't seem to shake.  LINKS Check out @thehappyhabitwithfleurchambers on Instagram 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.

We're going back to basics for this one. No bells and whistles just a simple, soothing meditation for when you need to remind your body you are in fact safe and NOT literally under attack at your office job in Adelaide (we hope??). You know the drill. Find somewhere quiet and comfy if you can, and let's jump 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 information.

Ever tell yourself you're just going to have a quick phone break, only to realise hours have slipped by? If you don't relate, congrats, you have superhuman willpower! It's tough but definitely possible to set up some digital guardrails to stop this from happening. Ready to surf smarter and reclaim your day? 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.

Had a bit of a tiff before hitting the hay? We're tossing out the adage about never going to bed in a fight. Sometimes, what you really need is a good night's sleep and a little space to de-escalate the situation.  Because the best resolutions often come after a pause, not a push.  Let’s hit reset and find peace under the covers. 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.

Is the thought of your next meeting making you tense already? We love this tip to lessen meeting jitters, in minutes.  This secret weapon against meeting madness sounds simple but research shows it really works! 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.

In a world obsessed with extremes, loving or loathing our bodies, finding a middle ground can be freeing. We've talked about body neutrality before but it's something you need to come back to frequently. It takes time to unpick a lifetime of diet culture programming, so why not keep this one in your back pocket for when you need a refresher? 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.

Feel like your days are missing a bit of... sparkle? In the rush of adult life, it's easy to lose sight of activities that make us light up. That's why we love this tip from Australian of the Year Taryn Brumfitt. ps://www.instagram.com/bodyimagemovement/?hl=en LINKS Check out Taryn Brumfitt @bodyimagemovement on Instagram 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.

In a world obsessed with extremes, loving or loathing our bodies, finding a middle ground can be freeing. We've talked about body neutrality before but it's something you need to come back to frequently. It takes time to unpick a lifetime of diet culture programming, so why not keep this one in your back pocket for when you need a refresher? 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.

As the final school bell approaches, it's normal to feel a touch of dread about school holidays as a parent. While having more time with your kids is a blessing, clashing commitments and a lack of downtime can make the school break stressful and draining. This meditation is for the parents to find some pre-holiday peace, and help you muster patience and energy. Let's make these holidays not just survivable but enjoyable. 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.

Ready to be your own cheer squad? Give yourself the pep talk you deserve. This meditation is inspired by the words of author, Louise Hay. Try this affirmation meditation to feel like life's got your back. LINKS Check out Louise Hay @hayhouseaustralia on Instagram 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.

This witch's spell-inspired tip will help you ward off energy vampires and freeze out the drama. This one's unconventional but hear us out, it might just make you feel better! It's all about giving yourself space to breathe, reflect, and move on with a cooler head.  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.

Sometimes, all we need is a moment to breathe and find our balance again. This is a nerve-nourishing meditation to help you find some calm and steadiness amidst whatever you're going through at the moment.  Get comfy, and let's 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.

They say it takes 100 hours to form a friendship. But what about maintaining those friendships you put the time in to build when life gets in the way? We love this tip shared by authour Simon Sinek for maintaining friendships. The best part is you only need 8 minutes to put it into practice.  LINKS Check out Simon Sinek @simonsinek on Instagram Read the study we reference about 8-minute phone calls here 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    https://www.instagram.com/p/C3BM8ZkpMIG/?hl=enSee omnystudio.com/listener for privacy information.

Feeling hot under the collar? Let's blow off some steam, the mindful way. This meditation brings the chill vibes for fiery spirits. 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.

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 great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 omnystudio.com/listener for privacy information.

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 Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 information.

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 @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.

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 Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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.

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 podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 omnystudio.com/listener for privacy information.

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 information.

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.

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 information.

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 omnystudio.com/listener for privacy information.

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 novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 @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.

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.

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 Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 privacy information.

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 great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

This autumn-themed meditation invites you to embrace the changing weather and fall into mindfulness as the leaves change. Whether you're curled up on the couch or listening to the crunch of leaves underfoot, let's pause for a moment to appreciate the season and where you're at. 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.

Stressing over cash? Let's find some chill in the bills. Of course, mediation can't solve the financial strain many of us are under at the moment. But not all of our anxiety around money is rational. We love this meditation practice for some sense when you're sweating the dollars. 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.

Exercise can be extra strenuous when you're carrying the weight of past traumas. What if there was a way to move, stretch and strengthen your body while honouring this journey? We love this approach from somatic healer Johnathan Mead where safety and compassion lead the way.  LINKS Check out Jonathan Mead's work at embodiedmovement.co 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.

This meditation isn't about chilling out. It's about tuning in.. to our bodies. When we're stationary much of the day and live more of our lives through a screen, it's easy to feel out of touch with your body. Well, it's time to get reacquainted.  We want to help you reconnect with your head, shoulders, knees and toes (knees and toes), and every other inch of that beautiful flesh suit of yours.  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.

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 @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.

Tension? She doesn't even go here. Here's a mediation to start your week smoother than our Mean Girls references (yes ok MUCH smoother). Find somewhere quiet, get settled, and let's breathe through the Monday madness.   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.

Monday come at you like a slap in the face this week? Got your guard up more than usual? It's time to catch your breath. Let's take a second to remind your nervous system that you're not in real danger. You've got this.  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.

Behavioural scientist Logan Ury is calling bullshit on your 'icks'. Not because you're too picky or shallow. Rather, if you're someone who constantly gets the ick, then there may be something else going on under the surface. Are they icky, or are you scared of getting sticky feelings? Or maybe it's not that deep for you. Take a listen and decide for yourself. LINKS Check out Logan Ury @loganury on Instragram 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.

Did you ever have a safety blanket as a kid? Or a stuffed toy that never left your side?  There's no shame in feeling soothed by a physical object, even as an adult. But for many of us, our phones have become our safety objects. We love this tip to help you feel more anchored and self-sooth, without the notifications or distractions.  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.

The week's finally over. It's time to let it go to clear some space for lightness and calm this weekend.  We went back to basics with this meditation. It's a great way to wash the week away and help yourself feel refreshed for the weekend.  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.

Ever feel like you're watching your life rather than living it? Like you're there but not really there? Sometimes we mentally wrap ourselves in bubblewrap when life is a lot to handle. We're protecting ourselves from bad stuff, but also the good stuff.  This exercise will help you pop those bubbles and gently bring you back to the here and now.  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.

Feeling panicky? Having trouble calming yourself down? We've been there too.  This is a quick meditation to help you reclaim some calm. Let's breathe through this 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.

Behavioural scientist Logan Ury is calling bullshit on your 'icks'. Not because you're too picky or shallow. Rather, if you're someone who constantly gets the ick, then there may be something else going on under the surface. Are they icky, or are you scared of getting sticky feelings? Or maybe it's not that deep for you. Take a listen and decide for yourself. LINKS Check out Logan Ury @loganury on Instragram 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.

Stuck in a week that feels like it'll never end? Friday feeling like a distant dream? We can't snap our fingers and make it Friday, but you perceive time can change – which is why some weeks speed by and others drag more than a bad movie. Press play and give it a go 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 for privacy information.

It's the autumn equinox. Why not take your cue from nature and start your own journey of renewal? As deciduous trees shed their leaves, thinking about clearing out what no longer serves you and making room for new 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 omnystudio.com/listener for privacy information.

Ugh, feelings. They can feel so big and powerful and overwhelming sometimes. Whether it's excitement, sadness, anger or all of the above, this meditation is about letting it all out... and letting it go.  So take a deep breath, hit play, and let's do some emotional spring cleaning 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.

Shakira was right, hips don't lie – they hold stress and tension. This is why they might feel stiffer and sorer when you're worried or overwhelmed. We love this somatic exercise to release tension and create space where stress and sadness have been compacted by time.  Let's get our hips moving and let go of the heavy stuff.  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.

Jk we're not big fans of the 'glow up' around here. It may sound sappy but we believe that the real glow comes from learning to love yourself, rock your own unique vibe and not overthinking how others perceive you.  We know that it's not always easy, but this self-belief mediation is a good place to start. 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.

Ever feel like everyone is ahead in their careers? Or maybe there is just one annoyingly successful person you love to hate. Today, we're cancelling career envy. It's time to start treating your comparison-itis and learn to cheer for others without questioning your worth.  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.

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 privacy information.

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 more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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.

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. Maybe that's exactly why you need to heard this. Maybe afterward you'll lace up your shoes, leave your earbuds behind, and go for a walk. 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.

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 information.

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 information.

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 SheppardEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 @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.

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 for privacy information.

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 privacy information.

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 omnystudio.com/listener for privacy information.

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 Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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.

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.

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 omnystudio.com/listener for privacy information.

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 Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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.

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.

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.

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: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

In limbo, treading water, not knowing whether you're coming or going... we have so many phrases to describe that 'stuck' in-between feeling. It's probably because it's bloody frustrating! We want to feel like we're making progress towards our goals.  That's why we love this pearl of wisdom from Nicole Elodie that reframes that 'stuck' feeling into something more positive.  LINKS Follow Nicole on instagram @thehighpriestess11 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.

The best thing about meditation is you can do it anywhere, even under the covers! So snuggle up, tuck yourself in, and let's try to find some inner peace on your pillow.  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.

Got a case of the Mondays? 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.

Is Brenda from sales being an a**hole again? Unfortunately, we all have to deal with difficult people from time to time. From the workplace to sharing custody after a divorce, we love this tactic for navigating a toxic dynamic. 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.

The weekend can be a lot. Housework, errands, socializing, family responsibilities... it's meant to be a time to rest, but can be just as overwhelming as any weekday.  We love this tip from Vienna Pharaon for when you're out of juice for the weekend juggle.  LINKS Follow Vienna @mindfulmft on Instagram 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.

Feeling frazzled? Is your nervous system in overdrive after a big week? Take a deep breath and press play on this de-frazzling meditation to nourish your nerves. 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.

It's natural to want to be liked. But sometimes the need to please can get in the way of connection.  If you spend a lot of energy worrying about being liked or analysing your interactions, this one's for you.  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.

Hey hun, we're sorry to hear you're going through it.  While there's no quick fix for a broken heart, we hope you'll find this tender, somatic meditation helpful as you nurse your heart back to wholeness.  Thinking of you x 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.

Ready to break free from the endless scroll? Today, we're dishing the hard truths WE need to hear - and we're guessing you probably do too.  Let's ditch the distractions, 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.

In the words of Katy Perry - do you ever feel like a plastic bag drifting in the wind? Yes, Katy, it's normal to feel untethered sometimes. Try this grounding meditation to anchor yourself in times of uncertainty. 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.

Feeling the mid-week slump? We get it. Here's a tip to kick the Wednesday woes and slay hump-day. It's all about shifting your mindset.  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.

Whether you're feeling low-energy today or bouncing off the walls, this meditation is for you. Your energy level will naturally ebb and flow, and that's OK.  In this chill session, we're guiding you to trust your energy as it is now. 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.

Is Brenda from sales being an a**hole again? Unfortunately, we all have to deal with difficult people from time to time. From the workplace to sharing custody after a divorce, we love this tactic for navigating a toxic dynamic. 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.

If you struggle with perfectionism, this soothing meditation is for you. Release control for just a few minutes - it's time to reframe your thinking. 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.

Ever heard of weekend jet lag? It's a thing!  It's when our sleep gets disrupted on the weekend. Next thing we know - we're all over the shop. Here's some tips from the experts on how to push through.  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.

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, BEATING BURNOUT: MINDFUL LESSONS FOR A MEANINGFUL LIFE. LINKS See more from Melo Calarco here 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 omnystudio.com/listener for privacy information.

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 Read more from Brother David Steindl-Rast here 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.

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 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.

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 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.

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 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.

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 Learn more about Vienna Pharaon at viennapharaon.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 novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 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.

Is your downtime just not hitting? Do you never feel truly 'rested'? You could be 'Pseudo-resting' according to Mind Bread's Sarah Crosby. Today is all about helping you to get the most out of your rest. LINKS Learn more about Sarah Crosby at mind-bread.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 novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 idea-promotion? Be sure to check out Adam's wonderful books at adamgrant.net/books/  LINKS See more from Adam Grant here 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 omnystudio.com/listener for privacy information.

This mindfulness moment is inspired by Melo Calarco and his book, BEATING BURNOUT: MINDFUL LESSONS FOR A MEANINGFUL LIFE. 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 See more from Melo Calarco here 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 omnystudio.com/listener for privacy information.

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, BEATING BURNOUT: MINDFUL LESSONS FOR A MEANINGFUL LIFE. LINKS See more from Melo Calarco here 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 omnystudio.com/listener for privacy information.

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 See more from Alexis Borja here 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 omnystudio.com/listener for privacy information.

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. LINKS 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

So we may not have gotten you any physical 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 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 omnystudio.com/listener for privacy information.

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 Learn more about Brené Brown here 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 See more from Alexis Borja here 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 handy trick.  LINKS See more from Brené Brown here 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 omnystudio.com/listener for privacy information.

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 Let's Talk About Loneliness.  LINKS Purchase a copy of Let's Talk About Loneliness here Follow Simone Heng here 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 Purchase a copy of Let's Talk About Loneliness here Follow Simone Heng here 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 omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 See more from Deepak Chopra here 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 omnystudio.com/listener for privacy information.

We've got a meditation just for you and your worries. If there's something on your mind that you don't think you really need to be worried about, try these simple strategies to put things into perspective.  LINKS 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 omnystudio.com/listener for privacy information.

We love this tip from habit guru, James Clear. If there's something on your mind at the moment, we've got you covered!  LINKS See more from James Clear here.  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 omnystudio.com/listener for privacy information.

Some days you just wake up just feeling a little bit sh*t. Sure, sometimes you can shake it off. But if your usual tricks haven't worked, take a few minutes to meditate through it.  LINKS 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 omnystudio.com/listener for privacy information.

Sometimes, before we even open our little eyes, we know today is not IT. If your self-esteem is worse in the morning - you aren't alone. Try these techniques to boost your mood, and get into the habit of liking yourself.  LINKS 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 omnystudio.com/listener for privacy information.

This soothing meditation is going to help you breathe easily and unwind. Your to-do list can wait - remember, you live for THIS moment.  LINKS 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 omnystudio.com/listener for privacy information.

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 handy trick.  LINKS See more from Brené Brown here 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 omnystudio.com/listener for privacy information.

Today we're sharing a tip we love from Habit Guru, James Clear. If you're sitting on a big decision, this episode will help you to ponder the next steps.  LINKS See more from James Clear here 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 omnystudio.com/listener for privacy information.

Is your Saturday booked up? You might be racing around after the kids, working, or doing things for others. Don't forget to fill up your cup too.  LINKS 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 omnystudio.com/listener for privacy information.

It's normal to feel like we need to anchor our anxiety to something. But what if we just sat with it? How would that feel? Let's explore.  LINKS 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 omnystudio.com/listener for privacy information.

Sometimes we humans do an odd thing when we're anxious. We try to anchor those feelings to something we can see. You might wake up feeling off, so you pick a fight with your partner. Sound familiar?   LINKS 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 omnystudio.com/listener for privacy information.

Are you feeling tension? It could be in your mind, body, or the combo special. We're going to talk you through how you can release it.  LINKS 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 omnystudio.com/listener for privacy information.

Do you think everyone's talking about you? Do you take things a little too personally? The great news is - you aren't the only one. And we've got a pretty good theory on why this happens. Yep, the big 'S'.  LINKS 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 omnystudio.com/listener for privacy information.

This is a great little go-to meditation for when you need to remember to live in the moment. We're keeping in simple and soothing that (gorgeous) nervous system of yours.  LINKS 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 omnystudio.com/listener for privacy information.

Anger is one of the most toxic emotions to store in our bodies - so let's do a big ol' release together.  LINKS 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 omnystudio.com/listener for privacy information.

Sometimes you just can't resolve an argument before bed time. You're fired up and emotions are running high - not a great combo for sleep is it? We've got an affirmation for you that'll help soothe you afterwards.  LINKS 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 omnystudio.com/listener for privacy information.

Let's do an audit of your workspace. Is everything you need in reach? You could be missing out on some sweet sweet endorphins! We love this tip from Author of The Active Workday Advantage, Lizzie Williamson.  LINKS See more from Lizzie Williamson here 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 omnystudio.com/listener for privacy information.

Are you sitting on a big decision? Guess what: The answer is already here. Intrigued? Let's ponder it together.  LINKS 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 omnystudio.com/listener for privacy information.

Today we're sharing a tip we love from Habit Guru, James Clear. If you're sitting on a big decision, this episode will help you to ponder the next steps.  LINKS See more from James Clear here 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 omnystudio.com/listener for privacy information.

Earlier this week, we talked about Bad News Besties. Now, we're focusing the attention on ourselves. Remember: "I am a vibe".  LINKS 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 omnystudio.com/listener for privacy information.

Do you ever get the Sunday Scaries a day early? Yep, the Saturday Scaries are alive and well. If you struggle to separate work and relaxation time, we've got some tips you might want to try. LINKS 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 omnystudio.com/listener for privacy information.

How does your body feel right now? How does your mind feel right now? If you could do with a few minutes of zen - we've got you covered. Settle in and let's soothe that nervous system.  LINKS 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 omnystudio.com/listener for privacy information.

We love this concept from Dr Rangan Chatterjee. Grab yourself a pen and piece of paper and let's ease that brain of yours! LINKS See more from Dr Rangan Chatterjee here 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 omnystudio.com/listener for privacy information.

This morning we talked about our Bad News Besties. Now, we're focusing the attention on ourselves. Remember: "I am a vibe".  LINKS 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 omnystudio.com/listener for privacy information.

Do you have a 'bad news bestie'? No? You may be the Bad News Bestie yourself. We've put together some powerful questions that you could ask yourself, to test your outlook.  LINKS 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 omnystudio.com/listener for privacy information.

Tonight, we've got an affirmation that'll help reframe your mindset on some sticky situations. Been there, done that. We'll explain... LINKS 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 omnystudio.com/listener for privacy information.

Are you anxiously waiting on a response? You might need a 'No-Reply Remedy'. And the great news is - you're in luck, we've got one for you! LINKS 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 omnystudio.com/listener for privacy information.

Settle into a comfortable position and get ready to soothe that racing mind of yours! LINKS 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 omnystudio.com/listener for privacy information.

Today we're talking about the clever work from Denise Duffield-Thomas. If you're struggling with slower sales at the moment, try this affirmation.  LINKS See more from Denise Duffield-Thomas here. 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 omnystudio.com/listener for privacy information.

Ahh remember this morning, when you started the day with the best of intentions? That altercation with Barb in accounts didn't have to ruin your day, but alas - it did.  If your day hasn't quite panned out as planned, that's ok. We'll breathe through it together.  LINKS 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 omnystudio.com/listener for privacy information.

You've changed! But does your social media feed reflect that? Let's talk about it. LINKS 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 omnystudio.com/listener for privacy information.

How good would it be to mute those 'worry pop-ups' that can often arise out of nowhere?! Ok, we can't shut them off for good. But we do have some tips on how you can find the 'X' and escape for now.  LINKS 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 omnystudio.com/listener for privacy information.

Here's a stat that might shock you: 1 in 3 working Aussies work on the weekend (on top of their usual M-F 40 hours!) It's time to cement those boundaries and we're going to show you how.  LINKS 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 omnystudio.com/listener for privacy information.

We got you! If you've had a stinker of a week, listen to this. LINKS 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 omnystudio.com/listener for privacy information.

Have you got the Feary Fridays? You might be suffering from performance anxiety about the weekend ahead. Ask yourself these important questions to help diffuse those worries. LINKS 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 omnystudio.com/listener for privacy information.

Got the weight of the world on your shoulders? Think of this meditation as a relaxing massage, or a tension-releasing yoga session. The next few minutes are all about you, and feeling light. LINKS 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 omnystudio.com/listener for privacy information.

Are you the 'default nervous system' in your group? Your family? Your workplace? It can be a tough gig. We'll talk you through how you can ease some of that big responsibility.  LINKS 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 omnystudio.com/listener for privacy information.

This morning we talked about a tip we love from Melissa Urban. Now, it's time to put it into practise. So that decision you've been thinking about? Let's ponder it. LINKS See more from Melissa Urban here 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 omnystudio.com/listener for privacy information.

We love this tip from Melissa Urban, that'll help you set your boundaries. Ask yourself: Does it belong under the rug or on the shelf?  LINKS See more from Melissa here: https://www.melissau.com/  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 omnystudio.com/listener for privacy information.

Had a bit of a stinker today? Don't let it ruin your whole week! Let's reflect together. LINKS 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 omnystudio.com/listener for privacy information.

Don't rule out the week just because ONE bad thing happened. Pause, reset, and let's start again. LINKS 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 omnystudio.com/listener for privacy information.

Happy Monday! If you want to start your week off in a calm, soothe-y way - we got you. Settle into a comfy position and let's do this. LINKS 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 omnystudio.com/listener for privacy information.

How good would it be to mute those 'worry pop-ups' that can often arise out of nowhere?! Ok, we can't shut them off for good. But we do have some tips on how you can find the 'X' and escape for now.  LINKS 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 omnystudio.com/listener for privacy information.

Today, we've got an important question for you. We're going to throw it out there, then leave you for a few mins to sit with it.  Tell us how you got on - DM us at @novapodcastsofficial. LINKS See more from Brianna Wiest here 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 omnystudio.com/listener for privacy information.

It's a Saturday so that probably means you're running around from A to B, you might be chasing little ones or sprinting between errands.  So in between the chaos, take a breathe, and ask yourself these questions that we love from Tara Stiles. LINKS See more from Tara Stiles here 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 omnystudio.com/listener for privacy information.

It's the end of the week and we think that means it's a great time to take out your emotional trash. Soothe your way into your Saturday! LINKS 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 omnystudio.com/listener for privacy information.

"It's incredibly important who you spend your time with" - Rich Roll. We can't agree with Rich more. So it might be time to take stock of your friendships... We'll show you how.  LINKS See more from Rich Roll here 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 omnystudio.com/listener for privacy information.

Complaining is contagious! So let's switch it up and get grateful instead. Settle into a comfy position, and take a few glorious minutes to yourself.  LINKS 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 omnystudio.com/listener for privacy information.

Now this is some self-care that Wim Hof can get behind. A cold plunge has HEAPS of great benefits. We've got a way you can reap those rewards, without even getting your tootsies wet.  LINKS Find out more about the 'Mammalian Diving Reflex' here 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 omnystudio.com/listener for privacy information.

We're here to tell you to embrace the cringe. So, what exactly is 'delayed onset cringe' and how to we deal with it? Pull up a chair and we'll share. LINKS 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 omnystudio.com/listener for privacy information.

You CAN cope with it... Yep, whatever it is - we believe you've got it. We love this tip from Dr Becky Kennedy on how to cope with anticipating that something is going to be, well, awful.  LINKS 'Good Inside' by Dr Becky Kennedy is available here 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 omnystudio.com/listener for privacy information.

Ahhh so you haven't had The Best Day Ever. That's ok - we all have those days! Let's unwind from it, together.  LINKS 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 omnystudio.com/listener for privacy information.

Ever dreamed that your partner has cheated on you, and you've woken up mad? Or, you might have had an awesome dream, then woken up to feel a bit...bleh.  Let's talk about it.  LINKS 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 omnystudio.com/listener for privacy information.

Tonight, we're calming and we're grounding. Get into a comfy spot, and get ready to sink into that comfiness.  LINKS 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 omnystudio.com/listener for privacy information.

Today, we've got an important question for you. We're going to throw it out there, then leave you for a few mins to sit with it.  Tell us how you got on - DM us at @novapodcastsofficial. LINKS See more from Brianna Wiest here 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 omnystudio.com/listener for privacy information.

Ever heard of dopamine dressing? It's the new craze, and we're huge fans. The summer break is a great time to get experimenting and give it a go. Tag us in your Insta stories - we'd love to see those glorious 'fits! LINKS 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 omnystudio.com/listener for privacy information.

Hey you - guess what - you ARE enough. In this episode, we're getting grateful. Cause you're awesome, and enough! Self-comparison is SO 2023 anyway... LINKS 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 omnystudio.com/listener for privacy information.

What's the least moody part of your body? It's a quirky question, but one that might help to soothe your anxious or wired mind. LINKS 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 omnystudio.com/listener for privacy information.

We LOVE the book 'Build the Life You Want: The Art and Science of Getting Happier'  from Arthur C. Brooks and Oprah Winfrey. In today's episode, we're sharing one of our favourite gems - and it's a strategy you can implement too!  LINKS Find out more about 'Build the Life You Want: The Art and Science of Getting Happier'  here. 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 omnystudio.com/listener for privacy information.

We LOVE the 'reverse sleep in' idea. Two more hours of rest? Yes please! The idea is that you go to bed two hours before you usually would. No TikTok, no TV please - it's just you, a relaxing pod (cough cough, hi) and a comfy spot. LINKS 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 omnystudio.com/listener for privacy information.

We love the 'reverse sleep in'. It's a clever little trick that just might help you feel more rested, relaxed and refreshed.  LINKS 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 omnystudio.com/listener for privacy information.

Don't be fooled - this isn't your permission slip to fly off the handle. But let's explore your anger in a safe, healthy way.  LINKS 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 omnystudio.com/listener for privacy information.

How many goals have you set yourself for the New Year? Instead of changing everything all at one - perhaps you should listen to what James Clear has to say... Give this strategy a go, and let us know how you get on.  LINKS Read more from James Clear here  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 omnystudio.com/listener for privacy information.

Mind racing? Head spinning?  Take a few moments for you. We've got a meditation to calm your nervous system. Settle into a comfy position, and let's do this.  LINKS 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 omnystudio.com/listener for privacy information.

Ever heard of dopamine dressing? It's the new craze, and we're huge fans. The summer break is a great time to get experimenting and give it a go. Tag us in your Insta stories - we'd love to see those glorious 'fits! LINKS 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 omnystudio.com/listener for privacy information.

For the next few minutes, all we want to you do is rest and relax. We're warming down from a hectic 2023. Rest, recharge, reset. You deserve it, after all! LINKS 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 omnystudio.com/listener for privacy information.

We're going to throw the classic 'new year, new you' message out the window. Yep, we love that same gorgeous, resilient you! Let's celebrate YOU. LINKS 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 omnystudio.com/listener for privacy information.

Craving time alone? You're not alone! This time of year can be INTENSE. So let's soothe our nervous systems and come back down to earth together.  LINKS 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 omnystudio.com/listener for privacy information.

Yeah yeah chatting and dancing at a party is cool and all - but how about meditating with your pals? If you need a few minutes to relax, this is a goodie to do either in company, or even in the loo solo.  LINKS 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 omnystudio.com/listener for privacy information.

This one's for the times where you're EXHAUSTED but the second you hit the pillow, your to-do list, 2028 plans and every regret you've ever had hit you all at once. In this meditation we're going to slow that racing mind right down, and help you take control. LINKS 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 omnystudio.com/listener for privacy information.

For the last few days of 2023, we aren't judging and we aren't putting pressure on ourselves. At this time of year, we always hear about 'finishing strong'. But we're here to switch up the narrative, and tell you to finish 'soft' instead.  LINKS Read more from Tracey Spencer here 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 omnystudio.com/listener for privacy information.

Research has shown that traffic congestion is a common source of stress and anxiety - and it's even worse when you're running late and you can't do anything about it.  In this episode, we're sharing practical tips on how you can keep calm and find that inner zen from behind the wheel. LINKS Check out the research here Read more from Om Magazine here 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 omnystudio.com/listener for privacy information.

If you worry about being left behind or left out, you're not alone. Especially at this time of year - it's hard not to look on socials and feel FOMO from every direction. Tonight, we’re here to ease your Inner Child who feels fearful.   LINKS 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 omnystudio.com/listener for privacy information.

We all strive for that perfect sleep - where you wake up feeling refreshed, recharged and ready to take on the day. Well, turns out gratitude journals can help us to achieve this. So settle in, cause we're getting grateful! LINKS Read the study on gratitude journalling here 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 omnystudio.com/listener for privacy information.

Got something for Chrissy that missed the mark? Instead of pretending to like the gift for years, there is another way. It turns out, there are two gift-giving rulebooks. Settle in, and we'll tell you all about them. LINKS 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 omnystudio.com/listener for privacy information.

Need some soothing? Same. This meditation is like a warm cuppa tea for the soul. Settle into a comfy position, and let's do this.  LINKS 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 omnystudio.com/listener for privacy information.

Craving time alone? You're not alone! Christmas can be INTENSE. So let's soothe our nervous systems and come back down to earth together.  LINKS 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 omnystudio.com/listener for privacy information.

Whatever your Christmas day looks like - chances are, there's been a fair bit of stimulation. People, presents, LOUDNESS!  Switch off from what may have been a hectic day with this calming meditation.  LINKS 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 omnystudio.com/listener for privacy information.

Have you had HUGE expectations about Christmas? Ok, so, if it isn't the Bestest Day Ever, don't stress. We're going to talk managing expectations and making the most of Santa's visit.  LINKS 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 omnystudio.com/listener for privacy information.

The 'Physiological Sigh' could be the reprieve we all need, to help us take a minute amongst the Christmas madness. So here's an early pressie just from us here at The Space and neuroscientist, Dr Huberman! LINKS See more from Dr Andrew Huberman here 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 omnystudio.com/listener for privacy information.

This one is NSFW! Are you excited by your own body? This is the mantra we're taking into 2024 with us. If you wanna get more connected with your person - listen up!  LINKS 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 omnystudio.com/listener for privacy information.

For the lucky majority, today marked the end of the working year. It's time to get that Out of Office on, place your laptop in the bottom drawer and put your feet up. We've got a meditation to help you unwind and go from work-time, to play time. LINKS 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 omnystudio.com/listener for privacy information.

Tonight we've got a sleep meditation inspired by meditation teacher, Tom Cronin. Tom says, “Insomnia, for the most part, is attachment to you, your past or your future”. We're going to relax, recharge and surrender. LINKS Follow Tom Cronin here 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 omnystudio.com/listener for privacy information.

At this time of year, it's important to protect your energy. In this episode, we've got a calendar hack that'll help to keep you jolly through the festive season. LINKS Read more from Rashida Dungarwalla here  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 omnystudio.com/listener for privacy information.

Not being able to get to sleep, or stay asleep, is tough! We're here to keep you company, and keep you calm. We're getting grateful for the time we do have, even if it does mean we're awake when we don't want to be. LINKS 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 omnystudio.com/listener for privacy information.

In this episode we're sharing a tip from Jay Shetty, whose advice we always love. This is for anyone who's ever spent time with someone, but walked away feeling more distant for a reason you can't quite put your finger on.  LINKS See more from Jay Shetty here 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 omnystudio.com/listener for privacy information.

Feel like your head's spinning at the moment? Us too. In this episode we're going to take a few moments to find our inner calm and get grounded.  LINKS 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 omnystudio.com/listener for privacy information.

The 'Physiological Sigh' could be the reprieve we all need, to help us take a minute amongst the Christmas madness. So here's an early pressie just from us here at The Space and neuroscientist, Dr Huberman! LINKS See more from Dr Andrew Huberman here 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 omnystudio.com/listener for privacy information.

In this hectic time of year, you might be craving a little quiet time. In this meditation, we're going to slow down, relax and say 'See ya!' to that to-do list for a few minutes.  LINKS 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 omnystudio.com/listener for privacy information.

Ever liked your own Insta post? Watched your own story a million times? Turns out, that could be good for you! Loving ourselves on socials is a powerful tool, and we're here to explore it. LINKS Read more on the study from Cornell University here 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 omnystudio.com/listener for privacy information.

If you're a small business owner, a common conundrum is knowing your worth and when it's time to put your prices up.  Cassie Mendoza-Jones has some great advice on valuing yourself, and knowing when it's time to stretch. LINKS Read Cassie's post here 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 omnystudio.com/listener for privacy information.

You've probably heard about the importance of Love Languages, but today we're talking about the importance of finding the right Support language. It can help us identify the exact type of support we crave, and also allows us to check in with what support we're providing others too.  LINKS Find out more about Support Languages here 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 omnystudio.com/listener for privacy information.

We've got an affirmation for unhappy-ish families. You love each other, for the most part you get on well, but things could be easier.  Lay down, settle in and relax - you don't have to be in conflict here.  LINKS 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 omnystudio.com/listener for privacy information.

In this episode, we're rethinking our Out of Office for the good of humanity! We love this suggestion from mental health organisation, Beyond Blue - giving our OOO platform a little more compassion.  LINKS More information on Beyond Blue here 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 omnystudio.com/listener for privacy information.

It's the season of parties, work functions, BBQs and all sorts of silliness. But have you ever felt like you don't fit in, even when you're hanging with your besties?  In this meditation, we're going to help you charge your party spirit.  LINKS 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 omnystudio.com/listener for privacy information.

It's the time of year for letting our hair down, socialising and putting our feet up. But what if we did that SANS alcohol?!  December could be the perfect time to go dry and join the 'Sober Curiosity' movement. LINKS If you believe alcohol is getting in the way of your life, help is available here 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 omnystudio.com/listener for privacy information.

'Tis the season for people-pleasing! In this episode, we're sharing tips to help you with cutting the cord. We're sending love, but without the obligation.  LINKS 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 omnystudio.com/listener for privacy information.

This time of year can be tough for our boundaries, expectations and keeping up with traditions. We often feel like we need to be everywhere at once, buy the best, BE the best - but what if we took charge of our people-pleasing tendencies? And just focused on... us. LINKS Read more from Ann Stoneson here  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 omnystudio.com/listener for privacy information.

Not being able to get to sleep, or stay asleep, sucks. You start looking at your clock and subtracting the precious available sleep hours left. Sound familiar? In this episode we're reframing our thinking, and giving you some ideas on how you can spend those waking moments.   LINKS 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 omnystudio.com/listener for privacy information.

If you're a small business owner, a common conundrum is knowing your worth and when it's time to put your prices up.  Cassie Mendoza-Jones has some great advice on valuing yourself, and knowing when it's time to stretch. LINKS Read Cassie's post here 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 omnystudio.com/listener for privacy information.

If you struggle with an 'always on', racing mind that runs at a million miles a minute, we've got the meditation for you. We're going to welcome in some calm - so settle in and enjoy. LINKS  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 omnystudio.com/listener for privacy information.

Having a good to-do list is a great tool to help when we're overwhelmed, but how do we get the best out of them? In this episode we've got tips from productivity experts on how to nail them and be our most efficient selves! LINKS Read the study on to-do lists here Asana's list strategies here Tips from productivity experts here 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 omnystudio.com/listener for privacy information.

In this episode, we’re helping you to fight that December decision-fatigue. Know the feeling? You're so overwhelmed by all the decisions you need to make, that you don't feel like you can make a single one. We've got tips on how to get through it this silly season. LINKS Read more about decision fatigue here 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 omnystudio.com/listener for privacy information.

Let's be honest, we've probably all considered hitting 'delete' on our socials at one time or another. But what holds us back?  Staying connected? Selling stuff on Marketplace? Avoiding FOMO? What if we could find these things outside of our phones and laptops... LINKS Michael LaNasa's post on deleting social media here 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 omnystudio.com/listener for privacy information.

Tonight we've got a meditation to help with your social anxiety. Whether you're dreading the work Christmas party or just wondering how to navigate a Chrissy function where you might not know many people, we've got a mood-soothing meditation to help you prepare.  LINKS Read more from John Gottman here 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 omnystudio.com/listener for privacy information.

Have you ever experienced gift-giving anxiety? That feeling where, no matter how hard you try, you're just sure you're going to get it wrong? Gifts can be a tricky part of Christmas - budgets differ, and you might be slammed at work and struggling to find the time (or effort!) to hit the shops. In this episode, we've got tips on how you can manage the feeling of having to get the PERFECT gift. LINKS Read more from Malminder Gill here Research on gift-giving anxiety here 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.

It probably won't come as a surprise to anyone, but December is the time of year where most couples fight the most. It can be hard to get to sleep post-conflict. You could be feeling angry, upset, burnt out, exhausted - or a complete combination. We've got a meditation to help you wind down afterwards and (hopefully) help you to get some sleep.  LINKS 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 omnystudio.com/listener for privacy information.

It's a special time of year - a combo of being thrown out of your routine, more time with in-laws and family, money stresses and gift expectations. Yay for Christmas! One survey found that the average couple has four fights a day in December. In this episode, we share tips from Relationship Expert, John Gottman on how to not only survive, but thrive in the festive season with your partner. LINKS Read more from John Gottman here A survey on couples and conflict here 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.

It can be an overwhelming time of year for both your headspace and your bank balance. If you're worried about Christmas outgoings, we've got a meditation to sooth your festive money concerns. LINKS 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 omnystudio.com/listener for privacy information.

Ever been caught in a Christmas rut? Every year looks the same, and there's things you keep doing, just for the sake of tradition? Covid forced us to re-think how we do Christmas, and now could be a good chance to take stock of what parts you love, and what parts need to leave.  LINKS Research on re-thinking Christmas here Read more from the Child Mind Institute here 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 omnystudio.com/listener for privacy information.

Christmas can be a tough time for our inner child - we're often back in our family homes, with childhood dynamics at play. We could be spending more time with family members than we usually would. It can be a tricky, triggering time. In this episode, we're going to open up that vulnerability and make our inner child feel safe.  LINKS Follow @thespace_podcast on Instagram    Watch @thespace_podcast on TikTok   Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today we're talking about when you've got a 'clutter conundrum'. Working from home can be a blessing and a curse - we're here to help you implement some boundaries and be your best WFH self! LINKS Read Damon's blog post here Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au  See omnystudio.com/listener for privacy information.

Does it ever feel like you're making a million choices in a day? In this episode we have an affirmation for you to help with trusting your decision-making. We're going to trust our choices, and more importantly, trust ourselves.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

In this episode, we’re helping you to fight that December decision-fatigue. Know the feeling? You're so overwhelmed by all the decisions you need to make, that you don't feel like you can make a single one. We've got tips on how to get through it this silly season. LINKS Read more about decision fatigue here Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We've all heard of Gary Chapman's Love Languages - but have you ever thought about how it applies to our socials? Social Media Expert Jade Warne says her love language is 'taking an extra 3.7 seconds to find the perfect emoji to comment'. What's yours? We're going to try and work it out. LINKS See Jade Warne's post here Follow @thespace_podcast on Instagram    Watch @thespace_podcast on TikTok   Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producers: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

This festive season, watch out for trauma-dumping. We all love a good vent, but when it starts to become one-sided and you don't get the chance to share your feelings, that's a red flag! The exception to this being when you or the person you're with is in crisis - details for Lifeline below if this is the case. In this episode, we share the difference between healthy-venting and trauma-dumping.  LINKS If you're in crisis and need help, Lifeline's details are here  Read more advice from The Cleveland Clinic here More info on trauma-dumping here Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

It's a crazy time of year and if you're experiencing 'festive burnout', you're not alone. In this meditation, we'll take a few minutes to breathe, visualise, and connect. Let's get into it! LINKS 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 omnystudio.com/listener for privacy information.

Just because it's the festive season, it doesn't mean you'll always be feeling jolly! This time of year can be challenging for everyone, but small business owners in particular. 49% of business owners work on Christmas day, with 18% making the trip into the office. In this episode, we'll share practical tips on how you can protect your energy before Santa comes. LINKS Read more about festive burnout for small businesses here Read more about reducing workplace burnout here 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 omnystudio.com/listener for privacy information.

It's December-eve and we all know what that means - things are about to get manic! Slow down and take a minute for yourself. This breathing exercise will help to prep for the panic.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producers: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

If you work from home - you don't need to go straight from Bed to Business! We're starting your day in the best way. LINKS Follow Nova Podcasts on Instagram @novapodcastsofficial. CREDITS Host: Casey Donovan @caseydonovan88.Writer: Amy Molloy @amymolloy.Executive Producer: Anna HenvestEditor: Adrian WaltonSee omnystudio.com/listener for privacy information.

We all feel it - bloating can suck! This easy breathing exercise can help give you the nudge to get to the gym OR cosy up in bed.  LINKS Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producers: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

The power of distraction shouldn't be our only tool, but it sure is a useful one to have in the kit. In this episode, we're sharing a great theory from Doctor Jane McGonigal, that shows how distraction can help us get through tough situations. LINKS Read more about the power of distraction here Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producers: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Take a break from the endless scrolling with this meditation that'll help you disconnect. Nasal breathing is an amazing antidote for easing anxiety, which can often stem from spending too much time comparing ourselves to others online. Let's dive into it! LINKS Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We've all heard of Gary Chapman's Love Languages - but have you ever thought about how it applies to our socials? Social Media Expert Jade Warne says her love language is 'taking an extra 3.7 seconds to find the perfect emoji to comment'. What's yours? We're going to try and work it out. LINKS See Jade Warne's post here 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 omnystudio.com/listener for privacy information.

This meditation is going to take you back to one of the best reminders of childhood - we're going to imagine our energy is like snow in a snow globe. If you've had a hectic day, let's unwind and let go of stimulation together.  LINKS 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 omnystudio.com/listener for privacy information.

In this episode, we’re helping you get excited about Mondays. Can it be done!? We’ve got a new strategy for you to try that could help with beating the Monday blues. And yes – it’s a lot more cost-effective than packing up your desk and heading to Fiji. LINKS Read more about ‘Neophilia’ here: The Science of Novelty | Psychology Today Australia  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 omnystudio.com/listener for privacy information.

Here is our top tip from the week... If there’s a window in your office, FIGHT TO SIT NEXT TO IT. Wrestle your co-workers; fight the intern; get someone fired if you need to! SIT BY THAT DAMN WINDOW. Research shows, it’s going to make your entire life better. 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  Listen to more great podcasts at novapodcasts.com.au     See omnystudio.com/listener for privacy information.

We’ve talked about meditating in your car, but that’s not safe if you’re driving. We’ve got an alternative! Do you know that singing in your car can instantly reduce stress and anxiety? It’s so effective that therapists are even recommending car karaoke to their clients! Let's talk about it.LINKS Read 'Psychologists Explain Why It Feels So Good To Sing In Your Car' Read 'Dancing can calm down kids' 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 omnystudio.com/listener for privacy information.

Do you feel disappointed? Before you start spiralling we’re here to silence your inner critic and lower your expectations with this meditation for soothing disappointment.  LINKS 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 omnystudio.com/listener for privacy information.

Are you already stockpiling things to complain about later? We all do it! Ranting is okay, you just need to be mindful about the way you do it.  LINKS Read 'When Does Moaning About Work Go From Cathartic To Toxic?' Read 'What happens in the brain during a 'eureka!' moment?' 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 omnystudio.com/listener for privacy information.

In this mornings episode we discussed confidence, and this evening we are sharing affirmations to put this into practice.LINKS 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 omnystudio.com/listener for privacy information.

Would you like to boost your confidence? We’ve got an unlikely role model…Mike Kinney is a professional wrestler who gave a TED talk on gaining confidence. But you don't need to be a wrestler to take these tips on board and feel more confident.  LINKS Read 'New Study Looks At The Validity Of: The "Fake-it-till-you-make-it" Philosophy' 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 omnystudio.com/listener for privacy information.

We know it's hard to let go of an ex - especially when you’re bored and lonely. That’s why this meditation has one clear goal: to get you to Stop Thinking About Your Ex! We can’t erase them from your memory, but we can give you a mini-break from heartbreak.LINKS 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 omnystudio.com/listener for privacy information.

We’re all a little bit “lurky” on social media sometimes. We’re watching but we don’t contribute. When you love a post, you don’t let them know. If you have an opinion, you don’t share it. Research suggests, lurking is an “anxiety masking” strategy. But really it all comes down to the WHY... LINKS Read 'Is lurking an anxiety-masking strategy on social media sites?'  Read 'The 5 Stages Of Watching Your Ex Move On Before You Via Social Media' Read 'The Psychology of Online Lurking' 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 omnystudio.com/listener for privacy information.

We’ve all experienced a worry loop. You’re making dinner or you’re in the shower, and you can’t stop repeating a ‘what-if’ about the future. This is an open-eyed meditation, which means you can do it anywhere… almost! There is a way out of the worry loop — you just have to slow down to see it! LINKS Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

This tip comes from Chelsea Pottenger, the founder of EQ Minds. We’ve all got a to-do list but have you heard of a "leverage list"? 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    Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Are you sick of waking up grumpy? Don’t worry, we’ve got you. This meditation is based on affirmations from Buddhist monk Thich Nhat Hanh.  Try it once now, and circle back again in the morning. LINKS  Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey DonovanWriter: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

If there’s a window in your office, FIGHT TO SIT NEXT TO IT. Wrestle your co-workers; fight the intern; get someone fired if you need to! SIT BY THAT DAMN WINDOW. Research shows, it’s going to make your entire life better. 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    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 omnystudio.com/listener for privacy information.

We've got a family-friendly meditation that’s perfect for anxious kids with big feelings. We've got to give credit to the 4-year-old son of our writer Amy cause he came up with this meditation! The good news is, there's science to back up the benefits. It blends together two components — soothing sound and touch. Let’s get into it! 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 ‘Science confirms multisensory learning enhances memory’ from Nepean Tutoring Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Today we’re talking about the “Dopamine Detox.” You might have seen the phrase thrown around Tiktok. The hashtag has 35 million views and counting! Experts have also come out in support. According to therapists, a Dopamine Detox can help you focus, feel less jumpy and reduce exhaustion. What’s the deal, and how can we do it? LINKS  Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Are you someone who listens to sad songs when you're sad?  Research has shown, listening to sad music actually makes us feel “more romantic and less tragic emotions.” Wanna give it a go? Grab a cushion. Grab a tissue! Let’s feel the feels together. LINKS Read ‘Do sad songs make us feel better or worse?’ from Medical News Today Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Have you ever come back from vacay more stressed than when you left? One minute, you’re feeling blissful on a beach. The next minute, you’re having a meltdown over your inbox. According to research, Post-Holiday Anxiety is very real – and we’re going to teach you how to soothe it LINKS  Read ‘Post-holiday anxiety: Why you're so stressed after annual leave’ from Stylish.co.uk Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

This meditation is for you, especially if you’re being mean to yourself and you’re tired AF. We know what your inner voice is saying: you SHOULD have more energy. You shouldn’t be sooo tired. We’re here to say: energy isn’t endless! Take a pause and give your body some love. LINKS  Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Today, we're asking a controversial question: Is your workplace too positive? Too positive? Why is THAT a problem? LINKS  Read ‘Gary Martin: When too much positivity can turn your workplace toxic’ from PerthNow 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 omnystudio.com/listener for privacy information.

If you're in Heartbreak Hotel, take a moment to chill. Make this a regular part of your healing. LINKS  Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

We're diving into "decision fatigue" after a breakup. This tip comes from divorce coach, Nikki Parkinson, creator of The Divorce and Separation Hub. It can even begin before you’ve split. Should you stay or should you go? So, how can we avoid it after — or during — a breakup? LINKS  Read ‘Decision fatigue’ after a breakup is a real issue, here's how to deal’ from Body and Soul Follow @thedivorcehub 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 omnystudio.com/listener for privacy information.

This meditation is ooold school – like analogue clock old school. It’s so popular with meditators, you can get apps that make a clock sound. Let’s be honest! It’s either going to keep you focused or annoy you into forgetting your worries. LINKS Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

We've got a family-friendly meditation that’s perfect for anxious kids with big feelings. We've got to give credit to the 4-year-old son of our writer Amy cause he came up with this meditation! The good news is, there's science to back up the benefits. It blends together two components — soothing sound and touch. Let’s get into it! 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 ‘Science confirms multisensory learning enhances memory’ from Nepean Tutoring Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

This episode we're exploring a meditation for toxic comparison. If you’re stuck in a cycle of envy, let’s get into it. LINKS  Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey DonovanWriter: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

It’s Monday and we are on a roll, with a mindfulness tip to boost productivity. These strategies come from Darius Foroux, author of the book, Think Straight: change your thoughts, change your life. He gives 20 tips, but we picked a selection to get you started. 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 ‘My 20 Best Productivity Tips Of All Time’ by Darius Foroux for Medium Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

In an article with Vogue, podcaster and author Jay Shetty shared his tips for staying grounded and centred. And this one gave us a lot to think about: Pick education over entertainment. Let’s get into it! 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 ‘Well Intentioned: Jay Shetty On Making Mindful Moments, Monotasking, and Re-setting With a Good Cup of Tea’ from Vogue Listen to ‘On Purpose’ with Jay Shetty  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 omnystudio.com/listener for privacy information.

Are you trying to cut back on social media use? We feel it. We’re also failing at it! It’s not your fault, these apps are designed to hook you in and keep you there. We've got a straight forward tip to help you dial back the screen time and connect with your life. LINKS  Read ‘Alex J. Holte & F. Richard Ferraro (2020) True colors: Grayscale setting reduces screen time in college students’ The Social Science Journal, DOI: 10.1080/03623319.2020.1737461 Read ‘Take Control Of Your Social Media from Centre for Humane Technology’ humanetech.com Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Research has found that when you do a "body scan meditation" whilst holding a beloved pet, it decreases anxiety and heart rate and increases positivity. This was more impactful when people were holding a pet than a blanket or a pillow. Of course, you don’t need to hold a pet to try this, let’s talk you through it! LINKS Read ‘Exploring the Potential Impact of a Virtual Body Scan Meditation Exercise Conducted With Pet Dogs on Recipients and Facilitators’ published on Frontiers.com Try a Body Scan Meditation with help from Berkeley.edu.au Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

We’ve all experienced it: the 4:45pm Friday “doom email”. With one inbox notification your weekend goes up in smoke, so we’re gunna teach you how to stop that one thing from ruining your weekend. LINKS  Read ‘Black and White Thinking: How It Can Limit You and How to Stop’ from Healthline.com Follow @thespace_podcast on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

This morning, we talked about feeling healthy, and how we can get hooked on talking about sickness. Now we’ve got a meditation for trusting your body. Bring your aches and your pains; bring your headaches and hang-ups. LINKS  Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Have you spent the year talking about how SICK you are? It’s the new “talking about the weather.” As we speed towards summer in the Southern Hemisphere, we’re here with a mental reset. Have you started to use sickness as a means of connection? Are you afraid to succeed when it comes to your health? LINKS  Read ‘What Is a Fear of Success?’ from Healthline.com Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

This is a meditation to go the f*ck to sleep! We promise, it’ll be a little more poetic than that. Take a few moments to lay in your bed. The effect of this meditation can last the rest of the evening. LINKS  Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

What do you do when you feel yourself being triggered? The people we love can trigger us the most. It’s especially true if we live with them cause it feels hard to escape. That’s why we love these tips from psychotherapist Sadaf Siddiqi. LINKS  Follow Sadaf Siddiqi @your.being on Instagram Read ‘Why You Secretly Enjoy Getting Angry’ from Psychology Today Australia 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 omnystudio.com/listener for privacy information.

This is an affirmation for that thing you don’t want to think about! Take a few moments to settle into a comfortable position. LINKS Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

In an article with Vogue, podcaster and author Jay Shetty shared his tips for staying grounded and centred. And this one gave us a lot to think about: Pick education over entertainment. Let’s get into it! 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 ‘Well Intentioned: Jay Shetty On Making Mindful Moments, Monotasking, and Re-setting With a Good Cup of Tea’ from Vogue Listen to ‘On Purpose’ with Jay Shetty 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 omnystudio.com/listener for privacy information.

This meditation is for the days that don’t end your way. It’s all going well, then it ends with an "urgent" email! Your train is delayed. And then you end up arguing with your partner.  Any ONE of those is a day ruiner. We instantly forget all the good stuff that came before it. We're here with a little reminder, and a chance to let go until tomorrow. LINKS  Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey DonovanWriter: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au  See omnystudio.com/listener for privacy information.

Hey procrastinator here's a genius productivity hack. It comes from James Clear author of Atomic Habits. He says the ultimate productivity hack is saying no cause not doing something will ALWAYS be faster than trying to do it; particularly if it’s something you realllly don’t want to do (and don’t need 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 Read 'Atomic Habits; How to Build Good Habits and Break Bad Ones' by James Clear  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 omnystudio.com/listener for privacy information.

The average person loses 26 days a year to “wasted time”, according to research. It can be obvious stuff like waiting on hold, but time could also be added onto the “wasted” pile from your own bad habits. Let’s check in with your time wasting and explore some tips on how to minimise the fluff! 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 ‘Stuck on hold? Average person loses 26 days each year to wasted time’ from Study Finds.org Read ‘Five Unexpected Ways You’re Wasting Your Time (And What To Do About It)’ from Forbes.com CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton See omnystudio.com/listener for privacy information.

Let's explore sexual confidence; how to find it, and using it to really enjoy your sex life. Sex educator Emily Nagoski teaches women to feel confidence and joy inside their bodies – so we’re going to explore some of her tips! LINKS  Watch ‘Emily Nagoski: The keys to a happier, healthier sex life’ from TED Talk Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

We’ve got a 'singing bowl' meditation for you to try. A Tibetan singing bowl is a type of bell, which can be played with different frequencies. Research shows a singing bowl meditation can reduce your heart rate and lower blood pressure. The good news is, you don’t have to do anything! Let’s get into it. LINKS Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

How often to you check your banking app? A lot of us only check it when we’ve got something to worry about, says financial expert and minimalist coach Elizabeth Enright Phillips. That means despite our best intentions we link those apps to anxiety and worry! Using Elizabeth’s advice, we’re going to teach you how to take the anxiety out of checking your bank balance. LINKS  Check out Elizabeth’s website https://www.createminimalism.com/ and https://www.runningcreekco.com/ . Follow @elizabethenrightphillips on IG Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

We’ve got a meditation for exhausted mamas. We see you; our writer, Amy Molloy, is one of you! This meditation uses an affirmation from artist and influencer, Sally Mustang. Come back to it whenever you need a shot of positivity! LINKS  Check out @sallymustang on Instagram Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Gaslighting yourself is a bit different to when some douchebag does it to you but it has the same outcome. According to experts, you can gaslight yourself unconsciously when your relationship with yourself is unhealthy. The good news is, “Self-gaslighting” can be unlearned and we’re going to use tips from Somatic Therapist Rachel Otis (@somewhere_under_the_rainbow) to teach you how to do it! LINKS  Read ‘What Is 'Self-Gaslighting' and How Do I Unlearn It?’ From Healthline.com Follow Rachel Otis @somewhere_under_the_rainbow on Instagram Follow @thespace_podcast on Instagram    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 worry so much about things going wrong, but what if everything went right? Pause what you’re doing and take a few moments to let the stars align. LINKS  Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

There might come a time in your platonic relationships, when you feel like a friendship is slipping. If you’re not in sync, it can drive a wedge between your friendships. But there’s a way to ease a “Friendslip”  According to experts, this is what you SHOULDN’T do. LINKS  Read ‘People Start Losing Friends At Age 25: Study’ from HuffPost Life  Follow psychologist Hal Shorey – an expert on attachment styles Read ‘Losing Friends With Grace’ from Psychology Today Australia Learn more about the ‘Circle Of Security’ at their website https://www.circleofsecurityinternational.com/ . CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

It’s the perfect time to face your fears and unleash your inner hero. This meditation comes from transformation blogger Kalani McClain.  It’s a quick, yet powerful meditation that will centre you for all the spooky good-vibes coming your way. LINKS  Try Kalani McClain’s Halloween Meditation first shared on Medium.com Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey DonovanWriter: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We're all encouraged to celebrate our victories and take responsibility for our mistakes — or the things we see as mistakes. We talk all the time about the power of words, so how can this work in your favour. Instead of taking "responsibility" for your actions, stop and take "credit." 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 Law of Attraction' by Esther & Jerry Hicks 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 omnystudio.com/listener for privacy information.

This meditation is for when you have haven't eaten mindfully. Full and bloated - you're cursing yourself for having that last Oreo. Get in your comfies and get ready to release some tension. LINKS Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

The average person loses 26 days a year to "wasted time", according to research. It can be obvious stuff like waiting on hold but time could also be added onto the “wasted” pile from your own bad habits. Let’s check in with your time wasting and explore some tips on how to minimise the fluff! 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 ‘Stuck on hold? Average person loses 26 days each year to wasted time’ from Study Finds.org Read ‘Five Unexpected Ways You’re Wasting Your Time (And What To Do About It)’ from Forbes.com  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 omnystudio.com/listener for privacy information.

Let's talk about workplace drama. It can be REALLY fun to get involved but there's growing research that it’s terrible for morale and productivity. We're gunna take you through some tips from Quint Studer, author of The Busy Leader’s Handbook, on how to avoid getting sucked in. LINKS  Read ‘The Busy Leader’s Handbook: How to lead people and places that thrive’ by Quint Studer Read ‘10 Tactics to Manage Workplace Drama’ Bud To Boss Read ‘How to Avoid Office Drama at Work’ The Muse’ 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 omnystudio.com/listener for privacy information.

Does your mental health ever dip on the weekend? Well, you can blame the “Anxiety of Freedom”! Yes, it’s a thing. And according to experts, it could impact a lot of us! We're going to talk you through how to minimise it and feel safe in your decisions. LINKS  Read ‘The Anxiety of Freedom: Making authentic choices’ from Psychology Today Australia Read more from existential psychologist Rollo May via Betterhelp 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 omnystudio.com/listener for privacy information.

The Money Gap happens when your friends start making more money than you… and you feel shitty in comparison. Research shows that money can really tear mates apart. So if you're feeling triggered by this topic, this meditation is for you. LINKS Read ‘The wealth gap: how changing fortunes tear close friends apart’ from Sirin Kale for The Guardian Read ‘1 in 3 people ‘cut’ their friends from their life for this reason’ from Kayleigh Dray for Stylist.co.uk 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 omnystudio.com/listener for privacy information.

If you think social media, might be impacting your love life, you could be right. Research has linked extensive social media use with less satisfaction in relationships. So, in the wild west of social media, how can you protect your relationship? Let’s get into it! LINKS  Read ‘The impact of social media on relationships’ from The Gottman Institute 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 omnystudio.com/listener for privacy information.

Research shows that meditating with your other half can improve your relationship. You’ll unwind together, de-stress together, it can also improve your sex life. 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 omnystudio.com/listener for privacy information.

Let's talk about workplace drama. It can be REALLY fun to get involved but there's growing research that it’s terrible for morale and productivity. We're gunna take you through some tips from Quint Studer, author of The Busy Leader’s Handbook, on how to avoid getting sucked in. LINKS  Read ‘The Busy Leader’s Handbook: How to lead people and places that thrive’ by Quint Studer Read ‘10 Tactics to Manage Workplace Drama’ Bud To Boss Read ‘How to Avoid Office Drama at Work’ The Muse’ 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 omnystudio.com/listener for privacy information.

This meditation is perfect for panic. Panic can make you feel out of touch with your body and untethered. Spend 5 minutes with us to come back down to earth, reconnect with yourself and calm riiight down. LINKS  Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

One of the reasons, we struggle to concentrate is because we don’t really see any consequences to our actions. We know, we’d be more productive if we stopped… but we still get the job done eventually! We’re going to teach you how to shift the habit. LINKS  Download the Flora and Forest App https://www.forestapp.cc/ . 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 omnystudio.com/listener for privacy information.

This is one for the days where you feel like you're being left behind. Settle into a comfy position, and let's breathe it out together.  LINKS Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

There’s something about the second day of the week, which makes it DRAG. There’s actually scientists studying why Tuesdays seems to go at a snails pace. We’re going to teach you how to rethink your slow Tuesday and it’ll all go by in a flash (like a good flash not a "omg I don’t have enough time" kind of flash) 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 ‘Why Does Time Seem to Slow Down on Tuesdays’ -- Science of Us from The Cut.com Read ‘Why does time seem to go slower when we're bored?’ BBC Science Focus Magazine  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 omnystudio.com/listener for privacy information.

If you're starting to feel the body pressure of beach season, you're not alone. Warmer weather isn’t fun for everyone, especially if you’re dealing with poor body image. That’s why we’re dropping this meditation now. A beach body is any body on the beach — and we want you to believe it. LINKS  Try ‘Self-Compassion Exercises by Dr. Kristin Neff’ at self-compassion.org Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey DonovanWriter: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

If you're currently in a slump after an epic Sunday, this episode is for you. 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 ‘Experts Explain Why Mondays Are So Psychologically Hard’ from HuffPost Life Read ‘Stability and Change in Americans’ Perception of Freedom. Patterson, O., & Fosse, E. (2019). Contexts, 18(3), 26–31. https://doi.org/10.1177/1536504219864955 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 omnystudio.com/listener for privacy information.

Ahh being left on read is the WORST. While we can't control whether or not someone replies to us, we CAN control how we let it effect us. We're going to explore the concept of Suspense Anxiety with definitions from Clinical Psychologist Brandy Engler, and tips from us! LINKS  Read ‘Text Back Anxiety Is Real – Here’s How To Fix It’ from Refinery 29 Read ‘Fear of the Unknown - Can't Stand the Suspense?’ - Harley Therapy™ Blog Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! 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 omnystudio.com/listener for privacy information.

With the rise of the sober curious movement, a lot of people have one foot on the wagon. We're drinking less and trying to drink more mindfully. But, what is that doing for our sex lives? LINKS  Read ‘How Sex Changes When You're Drunk or High’ from Cosmopolitan Read ‘How to Have Sober Sex’ from VICE.com Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Meditation isn't just for winding down - it's also great for nerves and social anxiety. So take a break while you're doing your makeup; listen in an Uber; or try this in the shower. A few moments of calm, could make it a night to remember. LINKS  Follow @thespace_podcast on Instagram      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 omnystudio.com/listener for privacy information.

One of the most common questions we hear is: how do I find a therapist? We’re going to take you through the first steps to getting mental health help, and how to prepare for your that intimidating initial appointment. LINKS  Read ‘Talking about mental health gets easier – new survey results of young Australians’ NPS MedicineWise Find a therapist near you at https://psychology.org.au/ . Call Lifeline on 13 11 14 or text 0477 13 11 14 Visit https://www.lifeline.org.au/ . Follow @thespace_podcast on Instagram     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 omnystudio.com/listener for privacy information.

You know those spendy months, which are full of invoices, bills and outgoings. Don’t stress, Space Cadet. This meditation is for you. LINKS  Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

The plight of the freelancer: chasing outstanding invoices! We’re gunna talk about ”power of nouns” to get your money flowing. Studies have shown that using nouns to reinforce a sense of “membership” can have a powerful impact. When you’re encouraging people to pay your invoices, use language like: “We all love it when our invoices are paid on time”. LINKS  Read ‘5 simple mind tricks to help get your invoices paid on time’ from FreeAgent Read ‘4 Psychology Tricks to Help Tighten Your Billing Cycle’ from Michael Bell on Linkedin Read ‘How Do Color Patient Statements Encourage Payment?’ from - MailMyStatements Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Feeling overwhelmed is pretty common, but you're a lot more capable than you think. We have a meditation for using gratitude to get over feelings of being inundated with other people's bullshit.  LINKS  Read ‘“We’re Fine?”–  A Plea From The Overwhelmed, Overstressed, and Overworked' from Zenger Folkman Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

Being left on read should be a CRIME! While we can’t control whether or not someone replies to us, we CAN control how we let it effect us. We’re going to explore the concept of Suspense Anxiety with definitions from Clinical Psychologist Brandy Engler, and tips from us! LINKS  Read ‘Text Back Anxiety Is Real – Here’s How To Fix It’ from Refinery 29 Read ‘Fear of the Unknown - Can't Stand the Suspense?’ - Harley Therapy Blog 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 omnystudio.com/listener for privacy information.

Tonight's meditation is for anyone who doesn’t sleep easily. If you toss and turn or wake up through the night this episode is for you. 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 omnystudio.com/listener for privacy information.

Do you click "Accept" on your calendar invites without properly reading the invite? We want to help you reclaim your calendar and get you out of “Mindless ‘Accept’ Sydnrome”. 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 ‘David Grady: How to save the world (or at least yourself) from bad meetings’ TED Talk 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 omnystudio.com/listener for privacy information.

One of our favourite places to meditate is in the car - but we don’t mean when you’re driving. This is a meditation for stationary vehicles only! LINKS  Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey DonovanWriter: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

It's super normal to have an anxiety spike on Mondays. There are a couple of reasons and one of the big ones is Social Anxiety. We've got to start socialising with people again in our 9-5. Small talk and water-cooler chat should be illegal, so we’ve got some tips to help yourself shake off your Monday nerves. 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 ‘Experts Explain Why Mondays Are So Psychologically Hard’ from HuffPost Life Read ‘Social Phobias Explained’ from Beyond Blue Read ‘Anxiety makes time pass quicker while fear has no effect’ from Science Direct.com 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 omnystudio.com/listener for privacy information.

Today’s tip comes from James Clear, author of the bestselling book Atomic Habits. He says, the secret to sticking to a good habit is as simple as a pile of paperclips. It all comes down to the power of "visual clues." 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    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 omnystudio.com/listener for privacy information.

Today, we're continuing our theme of boundaries, specifically how to set boundaries in the age of burnout.  In this episode we're here to help you keep your weekends clear of things that don't serve you. 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 omnystudio.com/listener for privacy information.

Your guest host for tonight's meditation, as part of Mental Health Week, is Matty Mills. You can hear Matty and his co-host Brooke Blurton on their podcast Not So PG. But for now, let's meditate. LINKS  Follow @thespace_podcast on Instagram    Follow @itsmattymills on Instagram Listen to Not So PG on your favourite podcast app Follow @novapodcastsofficial on Instagram   CREDITS  Host: Matty Mills @itsmattymillsWriter: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today we’re talking about “ghosting.”  If it’s happened to you and it hurt, you’re not being sensitive or dramatic.  According to a bunch of very serious researchers, ghosting has mental health repercussions.  The good news is, you can protect yourself.  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 6 ways to deal with the pain of being ghosted How ghosting is linked to mental health 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 omnystudio.com/listener for privacy information.

Your guest host for tonight's meditation, as part of Mental Health Week, is Tanya Hennessy. You can hear Tanya on her podcast, More to Say. But for now, let's meditate. LINKS  Follow @thespace_podcast on Instagram    Follow @tanhennessy on Instagram Listen to More to Say on your favourite podcast app Follow @novapodcastsofficial on Instagram   CREDITS  Host: Tanya Hennessy @tanhennessy Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today we’ve got a quick tip for sensory overload… boy, do we all need it!  Sensory overload is when your five senses take in more info that your brain can process.  It can happen to all of us, especially if you dance with anxiety.  So, next time you feel that sensory twitch, try this quick-fire remedy.  Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! 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 omnystudio.com/listener for privacy information.

Your guest host for tonight's meditation, as part of Mental Health Week, is Brooke Blurton. You can hear Brooke and her co-host Matty Mills on their podcast Not So PG. But for now, let's meditate. LINKS  Follow @thespace_podcast on Instagram    Follow @brooke.blurton on Instagram Listen to Not So PG on your favourite podcast app Follow @novapodcastsofficial on Instagram   CREDITS  Host: Brooke Blurton @brooke.blurton Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today we're talking about how to celebrate your co-workers...without the cringe. Feeling valued at work has tons of benefits and the secret to workplace appreciation is personalisation. So in this episode we're encouraging you to think about your Language of Appreciation in the workplace and send some love to your colleagues. 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 more about the 5 Languages of Appreciate here  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 omnystudio.com/listener for privacy information.

As part of Mental Health week our evening meditations have guest hosts! And tonight you're practising the art of self-forgiveness with Cameron Daddo. You can hear Cameron and his wife Ali on their podcast Separate Bathrooms with new episodes dropping every Monday. But for now, let’s mediate. LINKS  Follow @thespace_podcast on Instagram    Follow @camerondaddo on Instagram Listen to Separate Bathrooms on your favourite podcast app Follow @novapodcastsofficial on Instagram   CREDITS  Host: Cameron Daddo @camerondaddoWriter: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today’s tip comes from James Clear, author of the bestselling book Atomic Habits. He says, the secret to sticking to a good habit is as simple as a pile of paperclips. It all comes down to the power of "visual clues." 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    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 omnystudio.com/listener for privacy information.

As part of Mental Health week, our evening meditations have guest hosts! And this first one is none other than the amazing Clementine Ford. You can hear Clementine on her podcast Dear Clementine. But for now, let’s mediate. LINKS  Follow @thespace_podcast on Instagram    Follow @clementine_ford on Instagram Listen to Dear Clementine on your fave podcast app Follow @novapodcastsofficial on Instagram   CREDITS Host: Clementine Ford @clementine_ford Writer: Amy Molloy @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

It’s World Mental Health Week! It’s Monday and we’re ready to work. Kind of. Maybe. Almost! How can you start your week with momentum? The key could be making it HARDER to start working. This tip comes from the team at Psychology Compass. Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! 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 omnystudio.com/listener for privacy information.

It’s Mental Health Month and what better time to find out “how to be a mental health ally”.  The first step is our language. Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! 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 omnystudio.com/listener for privacy information.

We all know the benefits of feeling grateful. But there’s a lot on our minds! Thanks to our friend “Negative Bias” we’re more inclined to dwell on the bad stuff. That’s why it’s helpful to carry a reminder. Introducing: gratitude rocks! LINKS  Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Tonight, we have a “vocal meditation” for easing anxiety. Research shows, something as simple as humming is a fast path to stress reduction. In this meditation, we’re going to use our voices. Settle into a seat; we’re going to make some NOISE! LINKS Read ‘How to Use Toning & Breath for Meditation - Soundings of the Planet: Instrumental New Age Relaxation Music & Nature Sounds for Meditation, Yoga, Massage, Spas’ from Soudings.com Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

A whopping 57% of us would be keen to apply for jobs that offer 'doona days'. So, if you're lucky enough to be granted one - what is the perfect way to spend it?  The do’s, the don’ts — and why it’s okay to have fun!  LINKS  Read ‘‘No-brainer’: Job seekers look for employers to care for mental health’ from The New Daily Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Let’s get into a meditation for the days you get kicked in the ego. This is your chance to release and let go. LINKS  Read ‘10 Breathing Exercises to Try: For Stress, Training & Lung Capacity’ Listen to more of our breathing exercises in this playlist https://bit.ly/thespace-breathing-playlist . 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 omnystudio.com/listener for privacy information.

Today, we’re talking about “Negative Gratitude”. Is your gratitude based on conditions? Turns out, that might not be great for the ol' bod. Let's learn how to quit it together. LINKS  Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

We're practising a "breath-counting meditation". This is great if you’re someone who thinks they CAN’T meditate. Sit on the floor, lay down on your bed. Close your eyes. We’d love to prove you wrong. LINKS  Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

Today we’re talking about “The Friendship Gap" aka the period between meeting a person and feeling like it’s become a friendship. A study found that the average adult needs to spend 50 hours of time with a person to consider them a casual friend.  If you haven’t crossed The Friendship Gap just yet, don’t give up on this blossoming friendship. There are also ways to lubricate the process and we’re going to take you through them. LINKS  Read ‘Here's How Many Hours It Takes to Make a New Friend As an Adult’ from Business Insider Read ‘How To Turn A Work Friend Into A Real Friend’ from Fastcompany.com 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 omnystudio.com/listener for privacy information.

This meditation is perfect if you’re stuck in a worry loop. Wherever you are, take a few moments. We can stop your mind spinning! LINKS Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Continuing our theme of Mental Health Month, we’re here with a mood-boosting tid-bit. 'it’s okay to physically move locations to escape a negative conversation… and you should do it!' Let’s put this into context … 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    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 omnystudio.com/listener for privacy information.

Tonight, we’ve got a mantra for rebellious self-acceptance. There’s a heap of research for the benefits of mantras, especially if you make it a regular practise. The proof is in the pudding so … let’s give it a try for ourselves! LINKS  Follow @thespace_podcast on Instagram     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 omnystudio.com/listener for privacy information.

It’s Mental Health Month and we’ve got 31 days of delicious feel-good habits. Today, we’re talking about “how to be a mental health ally”. And, why an important first step is our language. Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! 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 omnystudio.com/listener for privacy information.

If you Google “morning baths”, you’ll find a community of people who SWEAR by it. They’re as smug as the Cold Plunge crew! So, what are the benefits? 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 ‘A hot bath has benefits similar to exercise’ from The Conversation 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 HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We're talking about "internet anxiety" — and how to reclaim your peace of mind online. It’s the specialist subject of broadcaster Naomi Shimada and we’re gunna go through some of the tips she shared with inspo talk company TED. LINKS  Read ‘Naomi Shimada: Tips for reclaiming your peace of mind online’ TED Talk Follow @naomishimada on IG 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 omnystudio.com/listener for privacy information.

When you’ve spent 5 days dealing with other people’s problems and it all seems so unfair - we’e got a meditation (just go with us okay stop rolling your eyes) that is perfect for when you want to raaaage. 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 omnystudio.com/listener for privacy information.

Are you one of those people that offers to do EVERYTHING? Not just at work, maybe you're the part planner amongst your mates, or the group gift organiser amongst your siblings? It’s not only winter when we get worn down and we're going to teach you how to keep your party flame lit without burning yourself to a crisp LINKS  Read ‘4 therapist-approved ways to beat summer burnout’ from Stylist.co.uk Read ‘Burn-out an "occupational phenomenon": International Classification of Diseases’ from World Health Organisation Read ‘Recognizing and Curing Superhero Syndrome’ from DZone Agile 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 omnystudio.com/listener for privacy information.

We've got a breathing exercise for end-of-day anxiety. Wherever you are, pause what you're doing. Even if you're surrounded by kids or commuters (wearing a mask of course) you can try this. It’s called "Pursed-Lip breathing". LINKS  Read '10 Breathing Exercises to Try: For Stress, Training & Lung Capacity' from Healthline  Listen to more of our breathing exercises in this playlist https://bit.ly/thespace-breathing-playlist . 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 omnystudio.com/listener for privacy information.

Birthday blues are pretty common – even the experts say so! SO, here are some tips and tricks to dodge feeling sh*tty on your birthday LINKS  Read 'Sad on Your Birthday? Here's How to Cope' from Psych Central Read ‘Birthday blues: Why you have feelings of anxiety or depression on your birthday’ The Sydney Morning Herald Feeling spiritual? Watch Buddhist Monk Thich Nhat Hanh’s thoughts on your birthday ‘Your Birthday is a Continuation Day’ 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 omnystudio.com/listener for privacy information.

Tonight we have a meditation for dealing with criticism. We're going to stop you clinging and help it flow through you. LINKS  Listen to our episode on how to pick an exit point in an argument Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

Using tips from Celes Chua we’re going to teach you how to exit an argument before it becomes a full-on shit show. LINKS  See more from Celes Chua founder of Personal Excellence. 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 omnystudio.com/listener for privacy information.

Tonight, we're going to focus on the phrase: Life feels easy! For the next meditation, hold those words in your mind. Sink into the music and see where it takes you. 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 omnystudio.com/listener for privacy information.

If you Google "morning baths", you’ll find a community of people who SWEAR by it. They’re as smug as the Cold Plunge crew! So, what are the benefits? 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 ‘A hot bath has benefits similar to exercise’ from The Conversation 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 omnystudio.com/listener for privacy information.

Research shows, poor sleep really impacts our career vitality. It works the other way too with work stress impacting our sleep. It's not ALL bad news. Small steps can make a significant difference! It all starts with our mindset, of course. LINKS  Read ‘Here's How Sleep Affects Your Career And Tips To Get Better Sleep’ from Forbes.com Read ‘Please Stop Bragging About How Little Sleep You Get’ Inc.com 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 omnystudio.com/listener for privacy information.

You might have dabbled in White Noise before, but Brown Noise has a lower frequency, kind of luck a roar. Think of things like a waterfall or a fast flowing river. While there’s not tonnes of research into it’s efficacy yet, there’s no harm in giving it a crack! Let us know if it works for you! Send us a DM on Instagram @thespace_podcast. 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 Listen to more Brown Noise playlists on Spotify https://spoti.fi/3Li5Ys8 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 omnystudio.com/listener for privacy information.

Experts say we can all benefit from rituals. So, how can we all make them a part of our day? We’re using tips from Ezra Bookman, founder of Ritualist, to get you comfy with little rituals. 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 ‘Can Rituals Help Workplace Culture? Ritualist's Founder Explains.’ From Entrepeneur.com 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 HenvestEditor: Adrian WaltonSee omnystudio.com/listener for privacy information.

We want you to be that person! The one sitting in the middle of the gym juuuust chilling. After your next workout, roll out a yoga mat, take a seat and listen to this! Even if you're not at the gym, pause now and try it. 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 omnystudio.com/listener for privacy information.

It's Friday and we have a quick-fire practise to celebrate your week and amplify your gratitude. This tip comes from Professor Robert A. Emmons, the world’s leading scientific expert on gratitude. If it’s good enough for a gratitude scientist, it’s good enough for us! LINKS  Watch ‘Gratitude: The Most Powerful Practice You’re Not Doing’ from Marie Forleo on Youtube Read more from Robert A. Emmons, PH.D. at the Greater Good Magazine 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 omnystudio.com/listener for privacy information.

Today we have a meditation for "sick day guilt". According to research, it’s even more prolific for people who work remotely. 51 percent of people who work from home, felt more stressed about taking a sick day than ever before. LINKS  Listen to our ep ‘Ditch the guilt of a sick day’ Read ‘Sick Day Guilt Is Real—Here’s an MD’s Advice for Avoiding It, Especially if You Work Remotely’ from Well And Good.com 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 omnystudio.com/listener for privacy information.

We've got a meditation for coming down from *that* argument. Before we start, we're going to shake it out! There’s no point sitting down to meditate with all this revved up energy. 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 omnystudio.com/listener for privacy information.

You know those arguments you have on repeat? It’s the bruise you can’t stop poking and you never seem to get a resolution. We want to offer some tips on how to break the cycle. LINKS  Read ‘Break the cycle: how to stop having the same argument again and again and again’ for Relationships, The Guardian 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 omnystudio.com/listener for privacy information.

This is a meditation to help you get comfortable; in your skin, in your house, in your choices. LINKS  Listen to The Space Sleep Tips Playlist https://bit.ly/thespace-sleeptips . Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

Today, we’re talking about "emoji anxiety." It’s the modern day head-fuck we don’t talk about enough. LINKS  Read ‘Here's how much time it takes to find the right emojis’ from DeskTime Blog Read ‘Investigating the Potential for Miscommunication Using Emoji’ GroupLens Read ‘FOMO: Counseling with Emojis’ from Mental Health Match Read ‘A study on the embarrassment of senders who missend emojis with opposite meanings on social apps: taking WeChat as an example’ from Psicologia: Reflexão e Crítica | Full Text 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 with an end-of-day reset. Commit to taking a pause for the next two minutes. Letting it go and letting it be! LINKS Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Experts say we can all benefit from rituals. So, how can we all make them a part of our day? We’re using tips from Ezra Bookman, founder of Ritualist, to get you comfy with little rituals. 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 ‘Can Rituals Help Workplace Culture? Ritualist's Founder Explains.’ From Entrepeneur.com 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 omnystudio.com/listener for privacy information.

Wherever you are, this is your permission to pause. Stop for two minutes — enjoy a mini-reset. LINKS  Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We’re talking about the impact of smell on productivity – specifically, are scented candles helping you in your WFH set up? 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 ‘Can the right smell make you more productive?’ from BBC News CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

How accurate is your Happiness Compass? Probably, not very accurate! This is according to psychologist William Van Gordon, who wrote about happiness in an article for Psychology Today. According to research, humans are very bad at knowing what’s good for us. We're going to teach you how to realign that wonky compass and get you feeling better about yourself. LINKS Listen Sass and Something from our writer Amy Molloy Follow @sassandsomething on Instagram Read ‘How Accurate Is Your Happiness Compass?’ from Psychology Today Read more from William Van Gordon PHD at his website https://williamvangordon.com/ . Read ‘Why Our Choices Don't Matter as Much as We Think’ from HuffPost Life 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 @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Tonight we have a meditation for a quiet mind after a chaotic work week. 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: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

The expectation gap is the gap between what you think is gunna happen and what ACTUALLY happens. We all think Fridays are going to be AMAZING so when they’re not we feel like crap. We want to explore how to stop setting yourself up to fail with your expectations. LINKS  Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

In the previous episode we talked about the downsides of Streaming and Sleeping. We're going to put those tips into practice with a meditation for sleep that’s better than any TikTok scroll spiral. LINKS  Listen to the previous episode on the downsides of falling asleep watching a screen Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Netflix and Snooze! Yes, we're guilty! A recent survey found 61 per cent of people fall asleep with the TV on. Streaming yourself to sleep ISN’T great on any levels. So, why do we do it AND how can we stop? LINKS  Read ‘61% of people fall asleep while looking at a screen’ 98five’ Read ‘Sleeping With TV On: Is it Good or Bad?’ from Greatist.com Read ‘Is Watching TV Series an Adaptive Coping Strategy During the COVID-19 Pandemic? Insights From an Italian Community Sample’ from ForntiesIn.Org Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

You know that weird feeling you get before an event? It's a specific type of anxiety called "anticipation anxiety". The type that comes from anticipating an event, a meeting, a hard chat, a decision that’ll impact your future. It can cause us to feel nervous and fearful of the future. It can also stop us from enjoying the present. We’re going to teach you how to ease it. LINKS  Read ‘Anticipatory anxiety: Definition, symptoms, coping, and more’ from Medical News Today Read ‘We fear death, but what if dying isn't as bad as we think?’ from the Death and dying section of The Guardian Listen to The Space Sleep Tips Playlist https://bit.ly/thespace-sleeptips . Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

How accurate is your Happiness Compass? Probably, not very accurate! This is according to psychologist William Van Gordon, who wrote about happiness in an article for Psychology Today. According to research, humans are very bad at knowing what’s good for us. We're going to teach you how to realign that wonky compass and get you feeling better about yourself.  LINKS  Read ‘How Accurate Is Your Happiness Compass?’ from Psychology Today Read more from William Van Gordon PHD at his website https://williamvangordon.com/ . Read ‘Why Our Choices Don't Matter as Much as We Think’ from HuffPost Life 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 omnystudio.com/listener for privacy information.

Tonight, we’re leaning into the power of repetition. We all know, the thoughts we repeat have an impact. So, what not make them more positive? LINKS Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram   CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Let's talk clarity my babe. How to get it, why we want it, and why you're probably looking for it in the wrong place. Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you! 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 omnystudio.com/listener for privacy information.

Are you a "sexual shape shifter"? The term was coined by sexologist Jaiya, who you might know from the Netflix series, Sex, Love and Goop. Basically – are you a sexual people pleaser?  LINKS  Do an online quiz to find out your sexual blueprint Read ‘Women Discussing Sex With Their Friends Is Associated With Increased Sexual Health & Well-Being, Study Finds’ from Romper.com Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Today we have a productivity hack that couldn’t be more simple. No crystals. No burning of sage. No spells. You might just have to visit a stationary store. And, we love that! 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 ‘Effect Of Colors: Blue Boosts Creativity, While Red Enhances Attention To Detail’ from ScienceDaily Read ‘Revealed! The best and worst colours to paint your WFH space’ from Real Homes 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 omnystudio.com/listener for privacy information.

We're here to talk about productivity. It's not what you think it is! There are myths around what that word means, and it’s ain’t doing you any favours. If you’re someone who thinks, “I’m not productive enough.” … then this episode is for you. LINKS Read ‘What is Productivity’ from the Aus Govt Productivity Commission Read ‘Envy Up, Scorn Down: How Comparison Divides Us’ from Susan Finske - Fiske ST. Envy up, scorn down: how comparison divides us. Am Psychol. 2010 Nov;65(8):698-706. doi: 10.1037/0003-066X.65.8.698. PMID: 21058760; PMCID: PMC3825032. 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 HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au     See omnystudio.com/listener for privacy information.

By now, you know the power of gratitude; you’re looking at - Less anxiety and stress, better relationships, increased satisfaction and an even a better sex life. It’s not only about counting your blessings at bedtime. This weekend, try a “gratitude visit” to wish your worries away. We’ll teach you how to do it! LINKS  Read ‘The Virtual Gratitude Visit’ from Live Happy Read ‘Speaking of Psychology: Positive psychology in a pandemic, with Martin Seligman, PhD’ from American Psychological Association 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 omnystudio.com/listener for privacy information.

Are you comfy? Tonight we’re dropping your into the void. A place that feels empty and spacious and peaceful. LINKS Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Has the winter been hard on your friendships? If the answer is yes, you’re not alone. Now, it’s springtime! So, how can you revive your friendships — without the awkwardness? LINKS  Read ‘Tips for reconnecting with friends after distancing during the pandemic’ from The Washington Post Follow @thespace_podcast on Instagram    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 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 @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

When we're rigid in our thinking, we make a decision and stick with it FOREVER. When we're flexible, we're always open to new ideas; learning and evolving. We need elastic thinking to cope with the rapid change of society. So, what does this mean for you? LINKS  Read ‘Kids Use Flexible Thinking to Learn’ from Understood.org Read ‘The Power of Flexible Thinking’ from Scientific American 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 omnystudio.com/listener for privacy information.

Humans are wired to be touched. According to research, touch starvation occurs when we lack physical touch from any living thing. When you don’t get enough physical touch, you can become stressed, anxious, or depressed. LINKS  Read ‘What Is Touch Starvation? 20 Things to Watch for, What to Do, and More' from Healthline Read ‘Touch Starvation: What to Know’ from Web MD Follow @thespace_podcast on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Anna Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today we’re talking about comparison. It’s the crutch we can’t ditch. We're not cured, but we're giving it a red hot crack. LINKS  Read ‘The Ten Pathways’ by Fleur Chambers Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Do you know that listening to music with certain frequencies has soothing benefits? They're called Solfeggio Frequencies. It all comes down to the vibration of the notes and the effect on our brainwaves.  LINKS Read ‘Music Tuned to 440 Hz Versus 432 Hz and the Health Effects: A Double-blind Cross-over Pilot Study’ Read ‘Effect of 528 Hz Music on the Endocrine System and Autonomic Nervous System’ accessed via Research Gate Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram     CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We're going DEEP with a big conversation. How do you cope with a fear of death? In typical Space style, the answer is unexpected. 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 Watch ‘On Fear Of Death (and Cancer)’ a talk by Dr Amid Sood from Global Centre for Resiliency and Wellbeing 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 omnystudio.com/listener for privacy information.

We've got a meditation for valuing your unique talents. Wherever you are, take a few moments to pause. We're here to say: You do you! LINKS  Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

We're here to talk about productivity. It's not what you think it is! There are myths around what that word means, and it's ain't doing you any favours. If you're someone who thinks, "I'm not productive enough." … then this episode is for you. 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 ‘What is Productivity’ from the Aus Govt Productivity Commission Read ‘Envy Up, Scorn Down: How Comparison Divides Us’ from Susan Finske - Fiske ST. Envy up, scorn down: how comparison divides us. Am Psychol. 2010 Nov;65(8):698-706. doi: 10.1037/0003-066X.65.8.698. PMID: 21058760; PMCID: PMC3825032. 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 omnystudio.com/listener for privacy information.

If you’re someone who complains you never have enough time, then Microbursts 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 Read ‘Ultimate guide to purposeful productivity’ from Fast Company 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 HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We all know the benefits of a break from alcohol. But do you have the courage to try "Dry Dating"? Here are a few beginner's tips for sober dating without the boring stuff. LINKS  Read ‘eharmony Happiness Index Study 2022’ from their website Read ‘Dating while sober? Experts weigh in on benefits’ from Yahoo Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Tonight we’re sharing a quick bedtime ritual that went off on TikTok from Elmer O Locker aka @spirit.life.balance. It originally comes from success coach, Frederik Dodson. Before you go to sleep, whisper this phrase between one and three times. (and you’ll have to listen to the episode to find out what the phrase is!) LINKS  Follow @spirit.life.balance on TikTok Follow @thespace_podcast on Instagram    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 omnystudio.com/listener for privacy information.

Is perfectionism ruining your weekends? Let's get into it! LINKS  Read ‘Perfectionism Defined’ from Psychology Today Australia Read ‘The relationship between socially prescribed perfectionism and depression: The mediating role of maladaptive cognitive schemas’ from Science Direct Follow @thespace_podcast on Instagram    Follow @novapodcastsofficial on Instagram    CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

We're talking about "sleep companions". According to a new study, who you share a bed with has a greater impact on sleep than we imagined. It might be time you kick someone out … or welcome someone in! LINKS  Read ‘Adults sleep better together than they do alone’ from ScienceDaily 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 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 @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 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  Read ‘Why do only some people get 'skin orgasms' from listening to music?’ from The Conversation Listen to ‘Frisson: This playlist is scientifically verified to give you chills’ from Big Think Follow @thespace_podcast 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 omnystudio.com/listener for privacy information.

Let’s get into Negative Talk; the days where everyone is giving you the sh*ts and your inner dialogue is LOUD. What can the things that annoy us, tell us about ourselves? We’ve got some tips from coach and mentor Vari Mckechnie to help you take a good look at where your reactions are coming from. It might just help you deal with other people when you’re convinced they’re the reason your day is heading down the toilet. LINKS  Follow @varimckechnie on Instagram 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 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 @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 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 approach it better. Own your answer! 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 @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

In this ep, we're talking all about the power of rage. Why it’s time to stop running from it, and how to channel it in a more productive way. LINKS  Read ‘4 Reasons Why You Should Embrace Your Anger’ from Psychology Today Australia’ 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 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 Read ‘Ultimate guide to purposeful productivity’ from Fast Company 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 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?  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 ‘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 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 omnystudio.com/listener for privacy information.

Feeling lonely on the weekend? Maybe you're the only single one in your group of pals. Or, you're living away from family or mates. We've absolutely all felt it - so, how the f*ck do we deal with it? LINKS  Read ‘No plans and nowhere to go: The Friday night fear of being alone’ Metro News 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 omnystudio.com/listener for privacy information.

We’re here with a mood-boosting dance party. Yes, you’re welcome! Whether you’re alone or with a crew, get ready to move. Science has confirmed that dancing DOES make us happier. 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 ‘Science confirms: Dancing makes you happy’ from Psychology Spot 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 omnystudio.com/listener for privacy information.

In this ep we’re going to get DEEEEP! Because, meaningful convos are great for our health. A bunch of research has shown a link between meaningful conversations and life satisfaction. Think about your daily chit-chat, both at work and at home. How many substantial conversations do you have in a day? LINKS  Read ‘How do your conversations affect your well-being?’ from Medical News Today Read ‘Small Talk Has Surprising Health Benefits’ by Younes Henni, PhD for Medium 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 omnystudio.com/listener for privacy information.

When it comes to sweating the small stuff, we all do it. But, how do we stop?! Try this visualisation. You can do this commuting or lapping it up in the comfy cuddle of your bed. 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 omnystudio.com/listener for privacy information.

If you want to get the most of the day, have "two hours of power" — and don't let anything get in your way. Using advice from Donna McGeorge we’re gunna teach you how to do it. LINKS  Read ‘The Two Hours Of Power Hack’ from Donna McGeorge Follow @dmcgeorge on Instagram 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 omnystudio.com/listener for privacy information.

We go into an Anxiety Cave when we retreat from social connections, work and the world during a period of high anxiety. You Anxiety Cave could be anywhere you feel safe. We’ve got a trick from Anna The Anxiety Coach to help you realise when you could be flirting with hibernation in your anxiety cave, and how to get yourself out of it. LINKS  Follow @thespace_podcast on Instagram    Read ‘What's An Anxiety Cave? A Therapist Explains’ from Yahoo.com Follow @annatheanxietycoach 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 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 @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 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 - but we suggest lying down for this one if you can. 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 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?  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 ‘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 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 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  Read 'Do I sound stressed to you?’ How a hard day at work changes the way you talk' Work & careers | The Guardian 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 HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   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. 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 @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au 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?  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 Range Of Motion Listen to Sass and Something from Amy Molloy Follow @sassandsomething 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 omnystudio.com/listener for privacy information.

A new paper from Edith Cowan University suggests it’s time to change the way we see tourism. Rather than seeing it as “just” a holiday, travel can offer some serious health benefits. And, you don't have to book into a health retreat to do it! Let’s explore it together. LINKS  Read ‘How to stop feeling burnt out: travel is as good as other therapy’ by Miranda Larbi for Stylist.co.uk Read ‘'Travel therapy': Could holidays help mental health and wellbeing?’ from ScienceDaily 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 See omnystudio.com/listener for privacy information.

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 @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 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 omnystudio.com/listener for privacy information.

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 Walton  Listen to more great podcasts at novapodcasts.com.au   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 @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 omnystudio.com/listener for privacy information.

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 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 @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 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  Listen to more great podcasts at novapodcasts.com.au   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?  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 Range Of Motion Listen to Sass and Something from Amy Molloy Follow @sassandsomething 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 omnystudio.com/listener for privacy information.

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 Henvest Editor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   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 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 you! 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  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 Cleanse, Your step-by-step detox for more clarity, focus and joy’ by Jacqui Lewis   Follow @thebroadplace on Instagram   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 HenvestEditor: Adrian Walton   Listen to more great podcasts at novapodcasts.com.au      See omnystudio.com/listener for privacy information.

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 @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 omnystudio.com/listener for privacy information.

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 @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 Psychological Reason’ from Refinery 29 Read ‘New psychology research sheds light on how the experience of keeping a secret is affected by relationship quality’ from Eric Dolan for PsyPost Read ‘Study: The Worst Part of Keeping a Secret’ by Julie Beck for The Atlantic 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 omnystudio.com/listener for privacy information.

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 podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 omnystudio.com/listener for privacy information.

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 @amymolloy Executive Producer: Anna HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

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 can't wind down our brains at night’ from Sydney Morning Herald Read ‘The 14 Day Mind Cleanse, Your step-by-step detox for more clarity, focus and joy’ by Jacqui Lewis Follow @thebroadplace 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 omnystudio.com/listener for privacy information.

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 decisions’ Ted Talk Listen to Sass and Something from Amy Molloy Follow @sassandsomething 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 omnystudio.com/listener for privacy information.

According to sexperts, it's common to feel insecure about your sex sounds. Sex Therapist Casey Tanner says that "in an ideal world, the sounds we make during sex would come from an instinctual, subconscious place." We want to teach you how to get out of your head and use moaning to enjoy your sexuality. LINKS  Listen Sass and Something from our writer Amy Molloy Follow @sassandsomething on Instagram Follow Casey Tanner @queersextherapy on Instagram Read ‘7 Sexual Insecurities You Can Officially Put To Bed’ from Bustle Read ‘How To Get Past Anxiety About Sex Moaning Sound’ from Well+Good Read ‘Why People Scream and Moan During Sex’ Psychology Today Australia 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 omnystudio.com/listener for privacy information.

We've got a mindfulness tip to get clear on your week and help you to live in the moment. In mindfulness, "mashing" is another word for multi-tasking. Using advice from author Jacqui Lewis 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 Cleanse, Your step-by-step detox for more clarity, focus and joy’ by Jacqui Lewis Follow @thebroadplace 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 omnystudio.com/listener for privacy information.

We're exploring mindful eating and how a pre-meal ritual can help. Using tips from Mark Stephens – the author of Mind Free – mindless eating can have us ignoring hunger cues from our body. He’s got a simple mindful script that’ll help you engage with your food (and yourself) and we’re going to take you through it. LINKS  Read ‘Mind Free’ by Mark Stephens from Murdoch Books 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 HenvestEditor: Adrian Walton  Listen to more great podcasts at novapodcasts.com.au   See omnystudio.com/listener for privacy information.

Today we’re going to talk about an affliction that affects all of us. “I DON’T WANNA!”. We want perfect certainty about the events in our future, whether it’s Saturday night drinks or micro-managing our new haircut. When we don’t get it, our inner child acts out. So - When you get a dose of “Don’t Wanna Go”, what can you do to help yourself? The first step is to look at the evidence. LINKS  Read ‘Why We Don't Like Being Told What To Do’ – Cleveland Clinic 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 See omnystudio.com/listener for privacy information.

It’s almost the freaking weekend and we’re here to celebrate you — because you MADE IT! Wherever you are — unless you're driving a car — stop and close your eyes. Let Casey and Amy help you relax with your whole ass body as we dip into the weekend. 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 omnystudio.com/listener for privacy information.

Talking about money is FRAUGHT. Chuck in speculation on recession, interest rate hikes and we're breaking out in hives. Let’s give you a bit of perspective and help you reframe some of your $$ thinking so you’re not losing sleep and stress-pimpling yourself into oblivion.  LINKS  Read ‘Almost Half Of Gen Z Workers Live With Financial Anxiety Every Day’ from Deloitte and Forbes.com Read ‘How to Assess Black-&-White Thinking in Yourself and Others’ from Psychology Today Australia Read ‘One in three Aussies are losing sleep over interest rate hikes’ from Money magazine 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 omnystudio.com/listener for privacy information.

Anchor Sleep is a tool used to regulate yourself, particularly if you’re a shift worker or a new parent. The idea of anchor sleep is simple; when your schedule is all over the place, every night — or day — you sleep for 4 hours at exactly the same time. Let’s go through it together LINKS  Read ‘Anchor sleep as a synchronizer of rhythms on abnormal routines’ from the National Library of Medicine Read ‘Anchor Sleep to Survive Shift Work’ from Sleep Review 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 omnystudio.com/listener for privacy information.