The Space

Let's explore a mindfulness technique called 'Defusion'. The idea is that you can acknowledge your negative thoughts but try to change how you interact with that thought. You could sing your worries, or maybe say what’s bothering you in a silly voice. Let’s try it together in this episode with these easy tips.

LINKS

• ‘Mindfulness Without Meditation’ by Russ Harris.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.

Not matter how good our lives get, we can still feel conflicted when we hear about other people’s wins. We’ve got a meditation called "Celebratory Love" to help you when the little green monster rears it's irritating head.

LINKS

• 'Reduce Envy and Celebrate Others' from Mindfulnessexercises.com
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.

Doing normal everyday tasks intentionally is a core principle of mindfulness. So something as simple as turning on a light switch when we enter a room, is a perfect opportunity to practise it. We'll explore how to do it with ease.

LINKS

• Thich Nhat Hanh’s website – Plum Village.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.

How many times a day do you unlock your phone just to put it back down again. What if you were to change your lock-screen image to a mindfulness prompt. It's super easy, and could have you breathing more deeply and feeling more calm in no time.

LINKS

• 'A Phone Setup That Will Make You More Mindful... Not Less' - Niklas Goke for Medium.com.
• 'Science Says You've Been Breathing All Wrong. Here's How to Do It Right' Wanda Thibodeaux for Inc.com.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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 are so many decisions we make every day. Research says it could be the reason we’re exhausted come bedtime. There’s ONE decision you can make tonight, that will set you up for a better day tomorrow. And it’s easy as staring at your wardrobe.

LINKS

• 'Decision Fatigue: What It Is and How to Avoid It' from Healthline.
• 'How Many Decisions Do We Make Each Day' - Eva M Krockow PHD for Psychology Today.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.

If you need to have an uncomfortable chat or tackle a difficult topic, how can you be your best self during it? We're taking advice from renowned relationship therapist Esther Perel to switch on a positive mindset before those difficult chats.

LINKS

• 'Where Should We Begin' podcast by Esther Perel.
• 'Guided Meditations' by Psychologist Tara Brach.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.

Stuck alert and staring at the ceiling? Are you tense? One of the body’s reactions to anxiety is muscle tension. Progressive muscle relaxation involves focusing on that tension, and fully feeling, and appreciating, the relief when you finally release it. Let’s do it together.

LINKS

• ‘Progressive Muscle Relaxation for Insomnia’ - Sleep Center - Everyday Health.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.

If you're feeling anxious, there's research suggesting a way to feel more calm it to literally shake your body! There’s even evidence that after suffering a trauma, animals will try to physically shake it off. It’s no so silly after all. Let’s do it together.

LINKS

• ‘When Trauma Gets Stuck in the Body, How Do We Heal?’ Beth Shaw for Psychology Today.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.

Counterfactual thinking involves thinking about things that MIGHT have been. There are two ways to counterfactually thing; downward counterfactuals – how it could have been worse, and upward counterfactuals – how it could have been better. So, how can it help us? If it’s done without judgement, it can help us feel grateful for where we are.

LINKS

• ‘Counterfactual Thinking In Real Life’ BetterHelp.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.

Our work-life balance is all over the place. The truth is, we’re all out of practise. The more you set boundaries, the easier it feels. Better still, if you set boundaries without guilt, it doesn’t feel like a boundary in the first place. So, how do we get to that place?

LINKS

• ‘How to Set Boundaries - Brene Brown's Advice’
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

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.