The Space

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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: 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 Henvest
Producer: Adair Sheppard
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.