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

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.