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

If you’re someone who complains you never have enough time, then Micro Bursts of Activity could change your life.  Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you!  LINKS  Follow @novapodcastsofficial on Instagram    CREDITS   Host: Casey Donovan @caseydonovan88   Writer: Amy Molloy @amymolloy   Executive Producer: Anna Henvest Editor: Adrian Walton  

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

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

How do you feel when someone asks you “what do you do for a living?” If it causes you to panic, we’re going to teach you how to  Like the podcast? Leave us a review on Apple Podcasts and Spotify! It helps us reach more like-minded/cool/smart people like you!  LINKS  Follow @novapodcastsofficial on Instagram    CREDITS   Host: Casey Donovan @caseydonovan88   Writer: Amy Molloy @amymolloy   Executive Producer: Anna Henvest Editor: Adrian Walton  

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

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

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

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

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

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

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

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

In weight-training workouts, a De-load Day is when you drop the intensity of your weights. You still train, you still make progress, but it doesn’t feel like grunt work. The idea is this: our bodies NEED rest. In fact, pushing through often leads to injury. So what if you applied the same to your mental workload?   LINKS   Follow @novapodcastsofficial on Instagram     CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest   Editor: Adrian Walton  

Today we're talking about "sensation seekers". Not to be confused with thrill-seekers or attention-seekers! Sensation-seeking can occur through joining a new fitness class or conquering a new challenge. But you could get a lil adrenaline boost from simply changing your lunch order!   LINKS   Read ‘Sensation-Seeking Explained’ from Psychology Today Australia  Read ‘What We Can Learn from Sensation Seekers’ by Ken Carter for Greater Good Magazine  Read ‘Frisky, but more risky’ by Christopher Munsey, Monitor Staff July/August 2006, Vol 37, No. 7, American Psychological Association  Follow @novapodcastsofficial on Instagram    CREDITS   Host: Casey Donovan @caseydonovan88   Writer: Amy Molloy @amymolloy   Executive Producer: Anna Henvest Editor: Adrian Walton  

We spotted the phrase "Microdosing Validation" on @WordsAreVibrations. The thing is validation isn't a bad thing, it's natural to crave it! The problem comes when we start to rely on it, just like any other drug. We’ve got some strategies and simple questions for you to ask yourself next time you find yourself diving into the group chat to bitch about your manager.  LINKS   Follow James McCrae @wordsarevibrations on Instagram  Follow @novapodcastsofficial on Instagram    CREDITS   Host: Casey Donovan @caseydonovan88   Writer: Amy Molloy @amymolloy   Executive Producer: Elise Cooper   Editor: Adrian Walton  

In weight-training workouts, a De-load Day is when you drop the intensity of your weights. You still train, you still make progress, but it doesn’t feel like grunt work. The idea is this: our bodies NEED rest. In fact, pushing through often leads to injury. So what if you applied the same to your mental workload?   LINKS   Follow @novapodcastsofficial on Instagram     CREDITS  Host: Casey Donovan @caseydonovan88  Writer: Amy Molloy @amymolloy  Executive Producer: Anna Henvest   Editor: Adrian Walton  

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 Henvest Editor: Adrian Walton  

We all know about the Monday blues, but do you really have a reason to feel worse at the start of the week? Science isn’t convinced … and neither are we. One study suggested we're simply more "sensitive" to stress at the start of the week rather than the end. So - What can we do to boost our resilience? This is a visualisation to help you fee less shitty about your Monday.   LINKS  Read ‘Are Monday Blues Real? Here’s What Research Says’ by Kim Elsesser for Forbes.com  CREDITS   Host: Casey Donovan @caseydonovan88   Writer: Amy Molloy @amymolloy   Executive Producer: Anna Henvest Editor: Adrian Walton  

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