The Space

Have you tried 'urge surfing'?

19 Apr 2024

Contributed by Lukas

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, especial...

A meditation for lonely nights

19 Apr 2024

Contributed by Lukas

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 loneli...

Why hot thots don't do 'hot thoughts'

18 Apr 2024

Contributed by Lukas

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...

Try this when adult life gets too much

18 Apr 2024

Contributed by Lukas

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 cr...

Are you making this common gratitude mistake?

17 Apr 2024

Contributed by Lukas

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 d...

Letting go never felt so good

17 Apr 2024

Contributed by Lukas

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 i...

We're cancelling negative bias

16 Apr 2024

Contributed by Lukas

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 strateg...

A simple soother for everyday calm

16 Apr 2024

Contributed by Lukas

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 fac...

Don't be sucked in by 'black hole browsing'

15 Apr 2024

Contributed by Lukas

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 super...

In a fight? Cool off before bed

15 Apr 2024

Contributed by Lukas

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...

Do meetings stress you out?

14 Apr 2024

Contributed by Lukas

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 mee...

Top tip: A mediation for body neutrality

13 Apr 2024

Contributed by Lukas

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 bu...

Plan ahead to brighten your day

12 Apr 2024

Contributed by Lukas

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...

A mediation for body neutrality

12 Apr 2024

Contributed by Lukas

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 bu...

School's out, breathe in deep

11 Apr 2024

Contributed by Lukas

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 mindful pep talk in your pocket

11 Apr 2024

Contributed by Lukas

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 aff...

A witchy way to brew boundaries

10 Apr 2024

Contributed by Lukas

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 j...

Give your nervous system some <3

10 Apr 2024

Contributed by Lukas

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 steadin...

Simon Sinek's tip for better friendships in 8 minutes

09 Apr 2024

Contributed by Lukas

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?...

Simmer down with this meditation for the hot-tempered

09 Apr 2024

Contributed by Lukas

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 @nov...

Spring cleaning for your soul

08 Apr 2024

Contributed by Lukas

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-chang...

Feelings unclear? Name it to tame it

08 Apr 2024

Contributed by Lukas

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 wan...

Have you tried 'resting smile face'?

07 Apr 2024

Contributed by Lukas

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 qui...

Top tip: A mindset makeover for when you're feeling meh

06 Apr 2024

Contributed by Lukas

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. ...

Find your footing after a fling

05 Apr 2024

Contributed by Lukas

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 frie...

Settle your pre-event jitters

05 Apr 2024

Contributed by Lukas

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...

Thinking of flaking? Listen to this

04 Apr 2024

Contributed by Lukas

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 t...

Projecting much?

04 Apr 2024

Contributed by Lukas

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. LI...

Why you need to do a ‘gratitude tour’

03 Apr 2024

Contributed by Lukas

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 ...

Can’t adult today? Try this

03 Apr 2024

Contributed by Lukas

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...

A mindset makeover for when you're feeling meh

02 Apr 2024

Contributed by Lukas

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. ...

Glow up from the inside

02 Apr 2024

Contributed by Lukas

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 an...

Back to work blues? Find your groove again

01 Apr 2024

Contributed by Lukas

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 fe...

A meditation for when you're feeling foolish

01 Apr 2024

Contributed by Lukas

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 f...

Gratitude is SO overrated

31 Mar 2024

Contributed by Lukas

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 ...

Top tip: You need to stop 'pre-dooming'

30 Mar 2024

Contributed by Lukas

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 l...

Long drive ahead? Try this on the road

29 Mar 2024

Contributed by Lukas

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 @...

Let go of your incomplete to-do list

29 Mar 2024

Contributed by Lukas

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 t...

Worried about money this Easter?

28 Mar 2024

Contributed by Lukas

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 hav...

No shade but you need this meditation

28 Mar 2024

Contributed by Lukas

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 the...

Some cozy calm as it get's chilly

27 Mar 2024

Contributed by Lukas

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 ...

Bank account low? Let's up the vibes

27 Mar 2024

Contributed by Lukas

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...

A workout that hugs you back when you're healing

26 Mar 2024

Contributed by Lukas

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 whi...

Become BFFs with your body

26 Mar 2024

Contributed by Lukas

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 throu...

You need to stop 'pre-dooming'

25 Mar 2024

Contributed by Lukas

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 l...

Tension, who?

25 Mar 2024

Contributed by Lukas

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 somewher...

Wishing you a mellow Monday

24 Mar 2024

Contributed by Lukas

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...

Top tip: What does it really mean to get 'the ick'?

23 Mar 2024

Contributed by Lukas

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 ...

Swap out your phone for this

22 Mar 2024

Contributed by Lukas

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, e...

Start your weekend off right

22 Mar 2024

Contributed by Lukas

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...

Feeling distant? Here's how to come back

21 Mar 2024

Contributed by Lukas

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 bubble...

Do this when you're struggling to calm down

21 Mar 2024

Contributed by Lukas

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...

Should you trust when you feel 'the ick'?

20 Mar 2024

Contributed by Lukas

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 ...

How is it only Wednesday???

20 Mar 2024

Contributed by Lukas

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 t...

Turn over a new leaf this autumn

19 Mar 2024

Contributed by Lukas

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...

Feeling ALL the feels? Try this

19 Mar 2024

Contributed by Lukas

Ugh, feelings. They can feel so big and powerful and overwhelming sometimes. Whether it's excitement, sadness, anger or all of the above, this meditat...

Hips don't lie and they're telling you to loosen up

18 Mar 2024

Contributed by Lukas

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. ...

How to *ACTUALLY* glow up

18 Mar 2024

Contributed by Lukas

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 yo...

Do you feel behind in your career?

17 Mar 2024

Contributed by Lukas

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 c...

Top tip: When you mind’s a disaster movie director

16 Mar 2024

Contributed by Lukas

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 ch...

Rest isn't lazy, it's necessary

15 Mar 2024

Contributed by Lukas

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 taki...

Something to take the edge off

15 Mar 2024

Contributed by Lukas

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 n...

Why walking in silence is low-key terrifying

14 Mar 2024

Contributed by Lukas

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 ...

Time for some zzz's

14 Mar 2024

Contributed by Lukas

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 windin...

Ring, ring! It's time to face your phone anxiety

13 Mar 2024

Contributed by Lukas

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 he...

Press pause, let's find easy mode

13 Mar 2024

Contributed by Lukas

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 med...

Are you playing life on hard-mode?

12 Mar 2024

Contributed by Lukas

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, Jona...

From go-go-go to slow-slow-slow

12 Mar 2024

Contributed by Lukas

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....

When your mind’s a disaster movie director

11 Mar 2024

Contributed by Lukas

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 ch...

That feeling after a big ol’ cry

11 Mar 2024

Contributed by Lukas

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 f...

Big girls DO cry

10 Mar 2024

Contributed by Lukas

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 v...

Top tip: A gratitude injection to treat the blahs

09 Mar 2024

Contributed by Lukas

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 bl...

Bestie: I got promoted. Me:

08 Mar 2024

Contributed by Lukas

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....

A pre-party meditation

08 Mar 2024

Contributed by Lukas

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 ...

Are you being watched??

07 Mar 2024

Contributed by Lukas

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...

Thankful Thursday is very real and not made up

07 Mar 2024

Contributed by Lukas

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 @novapodcas...

Boundaries feeling blurry? Let’s clear things up

06 Mar 2024

Contributed by Lukas

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...

Winding down after a hectic AF day

06 Mar 2024

Contributed by Lukas

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...

Posi vibes only

05 Mar 2024

Contributed by Lukas

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 negati...

Still not over them? Same

05 Mar 2024

Contributed by Lukas

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 h...

Listen to this if you're feeling stuck

04 Mar 2024

Contributed by Lukas

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 prob...

Stay in bed for this one

04 Mar 2024

Contributed by Lukas

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 pe...

A gratitude injection to treat the Mondays

03 Mar 2024

Contributed by Lukas

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 ...

Top tip: Create a drama-free zone

02 Mar 2024

Contributed by Lukas

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...

Feeling frazzled? Here's a fix

01 Mar 2024

Contributed by Lukas

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...

Try this nerve-nourishing meditation after a big week

01 Mar 2024

Contributed by Lukas

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 y...

Are you an approval junkie? Here's how to quit

29 Feb 2024

Contributed by Lukas

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 bei...

A break-up balm to soothe a broken <3

29 Feb 2024

Contributed by Lukas

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 medita...

This is your screen time reality check

28 Feb 2024

Contributed by Lukas

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 di...

A grounding meditation coz we’re rooting for you

28 Feb 2024

Contributed by Lukas

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 g...

Get your mid-week mojo back

27 Feb 2024

Contributed by Lukas

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 Follo...

Vibe check!

27 Feb 2024

Contributed by Lukas

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...

Create a drama-free zone with this hot tip

26 Feb 2024

Contributed by Lukas

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...

ATTN: Perfectionists

26 Feb 2024

Contributed by Lukas

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. ...

Getting back on track after a big weekend

25 Feb 2024

Contributed by Lukas

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...

Top Tip: Burnt out? Try this excercise

24 Feb 2024

Contributed by Lukas

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: MINDF...

This gratitude tip will stop you in your tracks

23 Feb 2024

Contributed by Lukas

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 -...

The ultimate TGIF meditation

23 Feb 2024

Contributed by Lukas

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...

Dw everyone's sh*t on a Friday

22 Feb 2024

Contributed by Lukas

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. ...

A meditation to get comfy with criticism

22 Feb 2024

Contributed by Lukas

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 st...