The Mindful Kind

323 // The Status Quo Bias Apr 24, 2022

Hello and welcome to episode 323 of The Mindful Kind podcast.

In this episode, you'll learn about the Status Quo Bias and how it might be protecting you and, also, how it might be holding you back.

As you'll hear in the episode, I've recently started a new full time job and made the difficult decision to take some time away from podcasting. If you'd like to stay up to date with my work, I highly recommend joining my email list here: www.rachaelkable.com/subscribe

You can also find the show notes and links to further resources at www.rachaelkable.com/podcast/323

Thank you so much for listening and take care, Mindful Kind.

322 // Perfectionism, Self-Sabotage, and Imposter Syndrome Mar 05, 2022

Hello and welcome to episode 322 of The Mindful Kind podcast.

In this episode, you'll hear some great questions from the students inside my Derail Imposter Syndrome Online Course.

The questions include:

- I just started a new job and I feel like a fraud. Everyone seems so much more qualified than I am and I’m worried I’m in way over my head. What should I do?

- I struggle with self-sabotage and whenever I feel like I’m close to success, I usually find a way to destroy it. Is there anything I can do to stop sabotaging myself?

- I feel like I’m trying to pretend I’m perfect, especially at work, and it’s exhausting. Why can’t I just let myself make mistakes sometimes?

Don't forget to head over to www.rachaelkable.com/podcast/322 to grab your spot inside the Derail Imposter Syndrome Online Course.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

321 // Emotional Vulnerability in Relationships Feb 26, 2022

Hello and welcome to episode 321 of The Mindful Kind podcast (and the fourth episode in the relationships mini-series).

In this episode, you'll learn about emotional vulnerability in relationships, including why it's so important and some of my favourite tips to help you implement it.

Don't forget to visit www.rachaelkable.com/podcast/321 to get your copy of my Self-Compassion Meditation Album and find the writing prompts to help you practice acknowledging your emotions.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

320 // Key Tips For Healthier Relationships Feb 17, 2022

Hello and welcome to episode 320 of The Mindful Kind podcast.

In this episode, you'll learn some of my best tips for developing healthier and more vibrant relationships, including:

- Asking for help and support in specific ways

- Learning to disagree with compassion

- Developing your emotional intelligence

Head over to www.rachaelkable.com/podcast/320 to find out more and enrol in a wonderful course about relationships on Mindvalley!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

319 // The Power of Presence in Relationships Feb 13, 2022

Hello and welcome to episode 319 of The Mindful Kind podcast.

In this episode, you'll discover my best tips for being more present in your relationships, including:

Tip 1: Develop small habits that help you spent quality time with your loved ones

Tip 2: Organise regular adventures with people you care about

Tip 3: Look after your own needs

Tip 4: Ask more questions in an open-minded and curious way

Tip 5: Create a consistent mindfulness practice

Head over to www.rachaelkable.com/podcast/319 to enrol in Mindfulness Made Easy and start creating your own mindfulness practice today!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

318 // Managing Relationship Expectations Feb 03, 2022

Hello and welcome to episode 318 of The Mindful Kind podcast.

In this episode, you'll learn about expectations in relationships and how expectations that are either too high or too low can damage important relationships in your life.

You'll also learn some tips for managing your expectations well, including:

- Expressing your expectations assertively and compassionately

- Learning to be flexible with some of your expectations

- Letting go of unrealistic or unhelpful expectations

Head over to www.rachaelkable.com/podcast/318 to download a free copy of my Mindful Communication Guide.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

317 // Meditations For Busy Minds Jan 28, 2022

Hello and welcome to episode 317 of The Mindful Kind podcast.

As someone who struggled with meditation for a long time thanks to my busy mind, I'm particularly passionate about this topic! Meditation can be an incredible practice, but it can also be really challenging for anyone who finds it hard to focus.

So, in this episode, you'll discover some great meditations for people with busy minds, including:

- mindful walking

- short breathing techniques

- visualisations

Head over to www.rachaelkable.com/podcast/317 to grab a copy of my Relaxation Meditation Album, which features some of the meditations described in this episode.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

316 // How Self-Love Benefits Your Relationships Jan 22, 2022

Hello and welcome to episode 316 of The Mindful Kind podcast.

In this episode, you'll learn about the interesting ways that self-love can impact on your relationships.

For example, you might become less judgemental and people will feel like they can be more open with you!

Head over to www.rachaelkable.com/podcast/316 to read my article about implementing self-love after a tough day.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

315 // Is Your Attributional Style Holding You Back From Happiness? Jan 13, 2022

Hello and welcome to episode 315 of The Mindful Kind podcast.

In this episode, you'll learn about negative and optimistic attributional styles and how they can impact your life.

You'll also discover some real examples of attributional styles so you can understand how they might be arising in your life, too.

Head over to www.rachaelkable.com/podcast/315 to grab your free copy of my favourite list of affirmations!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

314 // The Benefit Of The Doubt Jan 06, 2022

Hello and welcome to episode 314 of The Mindful Kind podcast.

In this episode, you'll discover why it can be important to practice giving people the benefit of the doubt (including some interesting research about happiness!).

You'll also hear some of my favourite reasons for giving people the benefit of the doubt, including:

- It helps me feel less stressed

- I feel more compassionate and optimistic

- It's taught me to forgive myself more for my own mistakes

Please note that it's not necessarily always a good idea to give people the benefit of the doubt! Make sure you tune into the episode to find out why.

Don't forget to visit www.rachaelkable.com/podcast/314 to download your free copy of my guide, Appreciate And Reflect On The Year That's Gone By.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

313 // Exciting Plans For The New Year Dec 30, 2021

Hello and welcome to episode 313 of The Mindful Kind podcast.

In this episode, I'm really excited to share some things I'll be focusing on in 2022, including:

1: Giving people the benefit of the doubt

2: Slow mindful movement

3: Cooking

4: Going on new adventures

Head over to www.rachaelkable.com/podcast/313 to find the link to my article, Rach's Recommended Resources: The Best Books And Podcasts For Greater Wellbeing, Mental Health, and Happiness.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

312 // Making Choices That Feel Right For You Dec 23, 2021

Hello and welcome to episode 312 of The Mindful Kind podcast.

In this episode, you'll discover three important stages that can be helpful when you're making choices that feel right for you.

Stage 1: Collect new information with an open mind (even if you don't agree with it!)

Stage 2: Analyse new information and ask yourself helpful questions, like "Could it be good or interesting if I apply my new knowledge to my life?"

Stage 3: Experiment and adjust. If you decide to apply new things in your life, notice what works well (and what doesn't!).

Note: In the episode, I mentioned that I've recently started practicing Qigong and I'm really enjoying it! Click here to watch a masterclass on Qigong or click here to enrol in the same course I've been studying. (Please note these are affiliate links and I may receive a commission if you make a purchase at no extra cost to you).

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

311 // What To Do When You're Feeling Lost Dec 16, 2021

Hello and welcome to episode 311 of The Mindful Kind podcast.

In this episode, you'll discover four things that can be helpful to do when you're feeling a bit lost (based on my own experiences over the last week!).

1: Take the pressure off yourself and try to avoid making big decisions or changes if you don't feel ready

2: Clean and organise your home or workspace

3: Spend time in nature

4: Remember that feeling lost is usually a temporary experience and simply try to do the best you can to support yourself

Don't forget to subscribe to The Mindful Kind podcast and head over to my website to join my newsletter list at www.rachaelkable.com

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

310 // Key Signs of Imposter Syndrome Dec 09, 2021

Hello and welcome to episode 310 of The Mindful Kind podcast.

First of all, I have some very exciting news to share! My new online course, Derail Imposter Syndrome, is currently open for enrolment until 8pm AEDT, 15th Dec 2021. Head over to www.rachaelkable.com/podcast/310 to learn more and secure your spot!

In this episode, you'll discover some key signs of Imposter Syndrome, including:

- feeling like an imposter despite evidence that says otherwise

- feeling exhausted or burnt out

- sabotaging your success

- attributing your success almost exclusively to external things

- feeling distressed by mistakes or setbacks

Please keep in mind that this isn't an exhaustive list of signs of Imposter Syndrome and you don't have to experience every sign, either!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

309 // 4 Reasons Why You're Not Achieving The Success You Deserve Dec 02, 2021

Hello and welcome to episode 309 of The Mindful Kind podcast.

Before we dive into the reasons that might be holding you back from success, there's something important to consider...

What does success actually mean to you?

Once you feel more clear about that, it's time to take a look at some things that might be holding you back.

1: Not knowing how to reassure yourself

2: Sabotaging your success or not taking the right actions

3: Lack of confidence

4: Imposter Syndrome

Head over to www.rachaelkable.com/podcast/309 to subscribe to my newsletter and be the first to know when my new online course, Derail Imposter Syndrome, goes live!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

308 // Is Imposter Syndrome Holding You Back? Nov 25, 2021

Hello and welcome to episode 308 of The Mindful Kind podcast.

In this episode, you'll hear about some of my experiences with Imposter Syndrome, including how it stopped me from becoming a psychologist and how it almost interfered with my dream of writing a book!

You'll also hear about some experiences from people in my community and how Imposter Syndrome impacted their lives, too.

Understanding Imposter Syndrome and how it might be affecting you can be a great step forward! So be sure to listen to the stories and ask yourself - do you see any similarities? Could you be experiencing Imposter Syndrome?

And if you'd like to work on overcoming Imposter Syndrome even more, stay tuned for my upcoming online course, Derail Imposter Syndrome!

Head over to www.rachaelkable.com/podcast/308 to sign up for my email list. That way, you'll be the first to know when enrolment opens for Derail Imposter Syndrome:)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

307 // How to Stop Emotional Dumping Nov 18, 2021

Hello and welcome to episode 307 of The Mindful Kind podcast.

In this episode, you'll learn about emotional dumping and strategies to help you stop yourself from doing it too much!

I learned about the concept of emotional dumping in Dr Nicole LePera's book, How to Do The Work.

Here are the strategies I shared in the episode:

1: Ask for someone's permission before you start talking about any intense emotional experiences

2: Find a variety of ways to cope with your emotions, such as meditating, journaling, and exercising

3: Talk to different people about your emotions, rather than relying on just one person and do your best to find solutions, instead of just talking about intense emotional experiences

If you feel like other people are regularly "emotionally dumping" on you, try implementing more boundaries. You can learn about this in episodes 254, 255, and 258 of The Mindful Kind podcast.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

306 // How to Deal With Unmet Needs Nov 12, 2021

Hello and welcome to episode 306 of The Mindful Kind podcast.

In this episode, you'll learn about unmet needs and how to deal with them in compassionate ways.

Getting our important needs met isn't always possible, which is why it can be so helpful to know how to look after ourselves well when that happens.

Here are some simple and self-compassionate ways to deal with unmet needs:

- use self-soothing touch

- engage in kind self-talk

- make a positive plan to get your needs met in the future

- talk about your needs with someone you trust

If you're feeling alone and you're looking for someone to talk to about your unmet needs, I highly recommend checking out the sponsor of this episode, BetterHelp. Head over to trybetterhelp.com/themindfulkind to receive 10% off your first month.

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

305 // Dealing With Resentment Nov 04, 2021

Hello and welcome to episode 305 of The Mindful Kind podcast about dealing with resentment.

In this episode, you'll learn more about what resentment is and some strategies that I've found helpful when I'm dealing with it, including:

- Practice observing resentment and understanding what it feels like and why it occurs

- Explore if the resentment might be telling you something important. For example, is it a sign that you might need to seek extra support, communicate more effectively, or stand up for yourself?

- Give yourself time to heal from resentment, but also look for opportunities to be honest about it (especially if resentment is appearing in your close relationships)

Don't forget to visit www.rachaelkable.com/podcast/305 to sign up for my email list!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

304 // Boost Your Energy With Mindfulness Oct 28, 2021

Hello and welcome to episode 304 of The Mindful Kind podcast.

In this episode, you'll discover a brief overview of mindfulness and three things you should know about practicing it. Then, you'll find out some interesting ways that mindfulness can boost your energy, including:

- potentially improving your quality of sleep

- reducing emotional suppression

- encouraging "single-tasking"

Head over to www.rachaelkable.com/podcast/304 to enrol in my signature online course, Mindfulness Made Easy!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

303 // My Emergency Self-Care Plan For Anxiety Oct 21, 2021

Hello and welcome to episode 303 of The Mindful Kind.

In this episode, you'll learn about my personal "emergency" self-care plan for times when I'm struggling with anxiety.

Please keep in mind that this plan is based on my own research and experiences and I highly recommend that you seek out good-quality support from a mental health professional to create your own plan.

Below are some of the key elements of my self-care plan for anxiety.

1: Minimise stress triggers as much as possible (keep in mind, this is only a short-term solution I use when I'm dealing with high anxiety)

2: Talk about my feelings with someone I trust or write them down somewhere private

3: Be aware of my unhelpful coping mechanisms and try not to engage in them. I try to make choices that might improve my mental wellbeing, not potentially cause further harm or pain

4: Create things to look forward to, like a catch up with a friend or a book arriving in the mail

5: Be prepared to ride the waves of anxiety, knowing that feelings ebb and flow

If you'd like to learn more about my experiences with mental health and being an over thinker, check out my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness. You'll find the link at www.rachaelkable.com/podcast/303

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

302 // Finding Calmness In The Simple Things Oct 14, 2021

Hello and welcome to episode 302 of The Mindful Kind podcast.

In this episode, you'll discover the simple things I've been doing in my own life to help manage stress during a busy season of my life.

1: Meditation. I've particularly been enjoying sitting outside in the sunshine for a few minutes and practicing mindfulness.

2: Slow yoga classes at night-time (with most of the lights off for added coziness).

3: Listening to podcasts, including The Aubrey Marcus Podcast. You'll hear rich and authentic conversations between Aubrey Marcus and his brilliant variety of guests, including Layla Martin, Simon Sinek, and many more! Click here to check it out. Thank you to The Aubrey Marcus Podcast for sponsoring this episode of The Mindful Kind!

4: Asking for hugs and using self-soothing touch to help manage stress.

5: Mindful walking!

So, those are five things that have been helping me find calmness during an emotional and stressful time in my life. I hope you enjoy trying them out for yourself!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

301 // Signs Of A Trustworthy Person Oct 07, 2021

Hello and welcome to episode 301 of The Mindful Kind podcast.

In this episode, I've shared some of the signs I tend to look for when I'm trying to decide if I'm able to trust someone. Please keep in mind that these signs are not fool-proof, nor are they always accurate!

These signs can simply be helpful guidelines when choosing how much to trust someone.

Sign 1: Trustworthy people often help others feel at ease - you won't be worried about them hurting you, shocking you, or being overly unpredictable.

Sign 2: A trustworthy person will tend to respect your boundaries and won't make you feel like you're not good enough. They'll show compassion, acceptance, and empathy.

Sign 3: Another sign that someone is trustworthy is that they won't be afraid to be vulnerable with you. However, they'll also take the time to build a strong relationship with you before they show you their vulnerabilities.

Sign 4: Someone who doesn't regularly break other people's trust is more likely to be trustworthy. While this might seem obvious, it can be important to keep this in mind!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

#SPECIAL 300th EPISODE: My Best Tips For A Meaningful Life Oct 01, 2021

Hello and welcome to episode 300 of The Mindful Kind podcast!

To celebrate 300 episodes, I'll be sharing five of the best tips I've discovered over the last 6 years of podcasting to help you boost your wellbeing and enhance your life.

Below, you'll learn about these tips and find some additional resources you can explore! And head over to www.rachaelkable.com/podcast/300 to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness!

Tips for a meaningful life:

Tip 1. Be kind to yourself and develop your self-esteem. Here are some resources to help you get started:

- Self-compassionate activities for a difficult day

- Self-compassion meditation album

- Self-compassion exercises by Dr Kristin Neff

Tip 2. Manage stress in ways that feel effective for you! Check out:

- 15 micro-improvements to help you manage stress

- A daily stress management plan

- Book: "The Stress-Proof Brain" by Melanie Greenberg

Tip 3. Nurture the positive relationships in your life. Learn about your attachment style, how to improve your communication, how to be an empathic friend... There are so many ways to nurture your relationships!

Tip 4. Prioritise positive habits and look after your health. Some of my favourite positive habits include eating mindfully, drinking plenty of water, journaling, and getting enough sleep.

Tip 5. Develop a consistent mindfulness practice. Head over to www.rachaelkable.com/podcast/300 to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

299 // Dealing With Disappointment Sep 23, 2021

Hello and welcome to episode 299 of The Mindful Kind podcast.

In this episode, you'll discover some strategies for dealing with disappointment, including:

- acknowledging and tolerating your feelings of disappointment

- remembering that disappointment shows you care about something

- identifying cognitive distortions, like rosy retrospection and overgeneralisation

- talking about your disappointment

- manage your expectations

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

298 // Why It Can Be Important To Assume The Best Sep 18, 2021

Hello and welcome to episode 298 of The Mindful Kind podcast.

In this episode, you'll discover an interesting concept that involves assuming the best in some situations. Please keep in mind that assuming the best won't be appropriate for every situation, so please use your best judgement!

There are three great things that can happen when you try to assume the best:

1: You might feel more compassionate towards other people

2: You'll feel more hopeful about the future

3: You'll have more confidence in yourself when you're trying new things

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

297 // Protecting Yourself From Toxic Positivity Sep 09, 2021

Hello and welcome to episode 297 of The Mindful Kind podcast.

In this episode, you'll learn about toxic positivity and how you can protect yourself from it. Please keep in mind that toxic positivity can be a complicated issue and there might not always be a "black and white" solution.

Here are some strategies for protecting yourself from toxic positivity:

Don't blame yourself if someone says you're not "happy enough." You might like to remove yourself from the situation and take some time to process your feelings where you feel safe.
Use a self-soothing strategy, like soothing touch or a self-compassionate affirmation.
Honour your emotions and needs.

Don't forget to subscribe to The Mindful Kind podcast so you won't miss any future episodes!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

296 // How to Be More Optimistic During Difficult Situations Sep 02, 2021

Hello and welcome to episode 296 of The Mindful Kind podcast.

In this episode, you'll learn about some practical strategies to help you be more optimistic during difficult times.

To understand optimism a little more, be sure to check out episode 114 of The Mindful Kind, "Outlooks on Life: Optimism."

Please keep in mind that you don't have to feel happy in order to be optimistic!

Below are three strategies to help you be more optimistic during difficult times:

1: Identify the loudest negative thought and gently challenge it (then focus your attention on a more optimistic thought)

2: Practice gratitude or observing your strengths during difficult times

3: Take empowered action. Choose one small thing you can do to help make the difficult situation a little better

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

295 // How to Manage An Assertiveness Hangover Aug 26, 2021

Hello and welcome to episode 295 of The Mindful Kind podcast.

In this episode, you'll learn about an "assertiveness hangover" - a concept inspired by a recent session with a wonderful client.

An assertiveness hangover can occur after you clearly implement your boundaries, but then feeling guilty or worried about them.

If you'd like to learn more about assertiveness, read chapter 15 of The Mindful Kind book and listen to episode 102 of The Mindful Kind podcast.

Here are 3 steps for dealing with an assertiveness hangover:

1: Reassure yourself and commend yourself for being assertive.

2: Feel your emotions (eg guilt or worry) without reacting to them.

3: Keep being assertive! Watch out for the benefits of it and keep building your skills.

To find out more about working with me via Skype, head over to www.rachaelkable.com/podcast/295.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

294 // Ready To Be Kinder This Week? Aug 19, 2021

Hello and welcome to episode 294 of The Mindful Kind podcast!

In this episode, you'll learn more about kindness and how it can be beneficial for you and the people around you.

You'll also learn a specific way you can be more kind this week (or anytime, really!) - by using kind statements.

Here are the statements you could use to offer kindness to someone else:

1: I really admire the way you... (insert what you admire)

2: You brightened my day because... (insert why they brightened your day)

3: It's awesome spending time with you

4: I'm here for you if you need me

5: You're doing really well

Good luck trying these out:)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

293 // Is Agreeableness Holding You Back? Aug 12, 2021

Hello and welcome to episode 293 of The Mindful Kind podcast.

In this episode, you'll learn about one of the key personality traits called agreeableness.

Not only will you learn about the benefits of agreeableness (including increased happiness), but you'll also discover how too much agreeableness might be holding you back.

Below are the resources mentioned in this episode.

Book: Be Who You Want by Christian Jarrett

Book: The Mindful Kind by Rachael Kable

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

292 // If-Then Plans To Help You Achieve Goals Aug 05, 2021

Hello and welcome to episode 292 of The Mindful Kind podcast.

In this episode, you'll discover the best goal-setting strategy I've come across this year; If-Then Plans!

In the 1990s, psychologist Peter Gollwitzer found that people were more likely to achieve their goals when they created if-then plans (and further studies have confirmed this!).

So, in this episode, I'll guide you to create your own if-then plans (including alternative if-then plans).

Head over to www.rachaelkable.com/podcast/292 for more goal-setting resources I've created to help you reach your greatest dreams:)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

291 // Does Anyone Really Know What You're Thinking? Jul 29, 2021

Hello and welcome to episode 291 of The Mindful Kind podcast.

In this episode, you'll learn about The Illusion of Transparency - the tendency to greatly overestimate how much other people know your mental state.

Understanding The Illusion of Transparency can help you feel more confident, improve your communication skills, and strengthen your relationships.

Don't forget to head over to www.rachaelkable.com to sign up for my newsletter list!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

290 // Having a Rough Day? Here's Some Reassurance! Jul 22, 2021

Hello and welcome to episode 290 of The Mindful Kind podcast.

Last week, a friend of mine asked me to send her some kind words and reassurance and it got me thinking - maybe, you could use some, too!

Tune into this episode if you've had a rough day or if you're feeling vulnerable and I'll tell you a few things that might be helpful.

Don't forget to head over to www.rachaelkable.com/podcast/290 to enrol in my mini-course, Self-Care For Busy People, for free!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

289 // Am I Analyzing Myself (And Others) Too Much? Jul 15, 2021

Hello and welcome to episode 289 of The Mindful Kind podcast.

One of my listeners recently asked me a great question - am I analysing myself too much?

In this episode, you'll discover some of the signs that you might be analysing yourself (and others) too much. Plus, you'll hear four strategies to help you stop over-analysing, including:

- How to take "The Gentle Approach" when it comes to personal development

- Using stress as a signal to slow down

- Focusing on yourself more than you focus on other people

- Prioritising fun!

Don't forget to tune in to these episodes of The Mindful Kind: 281 (Stop fixing other people's problems so much) and 288 (A surprising stress management technique).

Head over to www.rachaelkable.com/podcast/289 to grab your copy of A 5-Step Guide To A Happier, More Mindful Life.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

288 // A Surprising Stress Management Technique Jul 08, 2021

Hello and welcome to episode 288 of The Mindful Kind podcast. In this episode, you'll learn about a helpful stress management technique called "Personal Thinking Time."

Not only do I enjoy using this technique myself, but I often recommend it to my clients, as well.

Here are some tips for implementing Personal Thinking Time:

Minimise distractions
Be open-minded. Some sessions might feel effortless and productive, while some might feel challenging or confronting
Save your "over-active" thoughts for Personal Thinking Time
Remember you can end your session whenever you want

To find out more about working with me one-on-one via Skype, head over to www.rachaelkable.com/podcast/288

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

287 // A Challenge to Overcome The Ostrich Effect Jul 01, 2021

Hello and welcome to episode 287 of The Mindful Kind podcast.

In this episode, you'll learn about The Ostrich Effect and how it can create stress in your life.

You'll also discover a challenge to start overcoming The Ostrich Effect! To complete the challenge, try to do the following:

Identify a problem in your life you've been avoiding (it can be big or small)
Write down all the potential actions you could take to deal with the problem
Choose one action (or develop a plan of actions) and start implementing it

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

286 // The Positive Impact of Discomfort Jun 24, 2021

Hello and welcome to episode 286 of The Mindful Kind podcast.

In this episode, you'll learn about discomfort and how it can increase gratitude, happiness, and life satisfaction. Here are the key take-aways:

People who experience adversity are more likely to appreciate small pleasures (as long as their adversities are in the past)
Too much of a good thing can become unpleasant
Discomfort can lead to an increase in mindfulness and a decrease in stress

The strategy I share for embracing more discomfort is to go outside your comfort zone and try new things, then allow yourself to process challenging emotions that might arise along the way.

Head over to www.rachaelkable.com/podcast/286 to grab a free chapter of The Mindful Kind book, called "Exploring Outside Your Comfort Zone."

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

285 // Do Enjoyable Activities Make You Happier? Jun 17, 2021

Hello and welcome to episode 285 of The Mindful Kind podcast.

In this episode, you'll learn about some interesting research about enjoyable activities and how they can contribute to happiness.

Here are some of the resources mentioned in the episode:

Book: "Be Who You Want" by Christian Jarrett

Study about enjoyable activities

Head over to www.rachaelkable.com/podcast/285 to grab your copy of "A Powerful 5-Step Guide to a Happier, More Mindful Life

When it comes to engaging in enjoyable activities, don't forget that quality can be more important than quantity, be as mindful as you can (and avoid thinking about work), and try engaging in a variety of enjoyable activities, such as listening to music, reading books, catching up with relatives, and attending sports events.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

284 // How to be Less Self-Conscious Jun 09, 2021

Hello and welcome to episode 284 of The Mindful Kind podcast.

In this episode, you'll learn about The Spotlight Effect and how it can amplify feelings of self-consciousness. You'll also discover three strategies to help reduce the impact of The Spotlight Effect, including:

Remind yourself about the real impacts of The Spotlight Effect
Change your perspective by asking yourself, "Will this matter in 5 years?"
Take a look around and acknowledge that the majority of the people will be experiencing The Spotlight Effect, too, which means they're much more preoccupied with their own mistakes and flaws than paying attention to yours.

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

283 // How to Calm Down Quickly and Savour Times of Rest Jun 03, 2021

Hello and welcome to episode 283 of The Mindful Kind podcast.

In this episode, you'll discover some fun and effective techniques to help you calm down quickly and savour times of rest, including:

The "Relax with the Exhale" breathing technique
A mindful listening technique
Creating your own self-compassionate affirmation

I highly recommend that you experiment with these techniques during times of rest, instead of scrolling on your phone, and during challenging times, too.

To find out more about The Mindful Kind coaching with Rachael Kable, head to: https://www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

282 // Letting Go of Past Mistakes May 27, 2021

Hello and welcome to episode 282 of The Mindful Kind podcast.

If you find yourself being overly critical of your past mistakes and struggling to move on, this episode is for you! You'll learn about some of the reasons why you might find it challenging to move on from mistakes. And, you'll discover four strategies to help you let go of past mistakes, including:

Turning your mistakes into lessons
Apologising for your mistakes in meaningful ways so they feel resolved
Talking about your mistake with someone compassionate and non-judgemental
Resisting the urge to dwell on your mistakes

Thank you to BetterHelp, a professional online counselling service, for sponsoring this episode of The Mindful Kind. Head over to betterhelp.com/themindfulkind to receive 10% off your first month!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

281 // Stop Fixing Other People's Problems (So Much) May 20, 2021

Hello and welcome to episode 281 of The Mindful Kind podcast.

In this episode, you'll discover why it's important to stop trying to fix other people's problems so much and some helpful tips that can help you step back, including:

Asking people how they would like to deal with their own challenges. Listen to their ideas and support them, rather than jumping in with your advice.
Focusing on your own problems and challenges.
Accepting that mistakes, failures, and hard lessons are a normal part of life for everyone. It can sometimes be more helpful to help someone heal after they fall than to stop them trying to fly in the first place.

In the episode, I mention the Enneagram test. Here is the one I used to find out my personality type: https://www.eclecticenergies.com/enneagram/test

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

280 // How to Cope With Sadness May 13, 2021

Hello and welcome to episode 280 of The Mindful Kind podcast.

In this episode, you'll discover some ways to cope with sadness. First, here are some important things to keep in mind:

Sadness can be a normal experience and it's not something you have to ignore or push away
If you feel prolonged or intense sadness, it can be very helpful to check in with a mental health professional
Sadness won't always follow a "normal" pattern or make sense
There are also benefits of feeling sad (click here to check out an article about it)

Now, here are some strategies for dealing with sadness:

Acknowledge when you're feeling sad (without judgement)
Create time and space to slow down and do small, nice things that create pleasure
Talk about how you feel with someone you trust

If you're not sure who to talk to about sadness, I highly recommend my sponsor, BetterHelp, an online counselling service. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.

Make sure you tune into the episode to discover some bonus strategies for coping with sadness from my wonderful Instagram community.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

279 // 3 Steps to Let Go of Embarrassment May 06, 2021

Hello and welcome to episode 279 of The Mindful Kind podcast.

In this episode, you'll learn about three steps I use (or do my best to use!) to let go of feelings of embarrassment.

The steps include:

Experiencing and processing embarrassment
Reassuring myself with compassion
Allowing time to heal embarrassment and talking openly about my real feelings

I hope you enjoy the episode!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

278 // Don't Let "The Illusion of Control" Ruin Your Life Apr 29, 2021

Hello and welcome to episode 278 of The Mindful Kind podcast.

In this episode, you'll be learning about The Illusion of Control and how it can interfere with your life. You'll also hear about my own experiences with The Illusion of Control and my favourite strategies for dealing with it.

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

277 // What to do When Life Feels Out of Control Apr 22, 2021

Hello and welcome to episode 277 of The Mindful Kind podcast.

In this episode, I've answered a question from some of my listeners about what to do when life feels out of control.

Tip 1: Make at least one small decision every day that feels right for you

Tip 2: Practice setting and maintaining your boundaries (check out episodes 254 and 255 for more information about boundaries)

Tip 3: Prioritise breaks so you can rest and gain clarity

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

276 // Overcoming Imposter Syndrome Apr 15, 2021

Hello and welcome to episode 276 of The Mindful Kind podcast.

In this episode, you'll learn how to overcome imposter syndrome, but before you tune in, make sure you check out the previous episode, 275: Signs of Imposter Syndrome.

The tips for overcoming imposter syndrome include:

- practice identifying imposter syndrome by questioning negative thoughts about yourself and your success

- take a realistic look at your skills and contributions

- remind yourself that no one is perfect and everyone makes mistakes. Mistakes don't automatically mean you're not good enough!

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.

If imposter syndrome resonates with you, I'd love to hear about it! Please feel free to send me an email at hello@rachaelkable.com

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

275 // Signs of Imposter Syndrome Apr 08, 2021

Hello and welcome to episode 275 of The Mindful Kind podcast.

In this episode, you'll learn what imposter syndrome is and four signs that you might be experiencing it, including:

Sign 1: Having perfectionistic tendencies

Sign 2: Doubting your success

Sign 3: Downplaying your achievements to others

Sign 4: Feeling like an imposter (even when you're not) and worrying about being "found out"

Be sure to stay tuned for episode 276 of The Mindful Kind podcast which will share some ways to overcome imposter syndrome.

A huge thank you to my wonderful listeners for all the support over the years - The Mindful Kind recently reached 8 million downloads! I'm so grateful to everyone who tunes in and I'm excited for the next chapter:)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

274 // 3 Things I Gave Up to Feel More Confident Apr 01, 2021

Hello and welcome to episode 274 of The Mindful Kind podcast.

In this episode, you'll learn about three things I've tried to give up to help myself build my confidence, including:

Constantly asking for reassurance
Doubting past decisions
Comparing myself to other people

Giving up these activities as much as possible has allowed me to feel much more confident, and I hope you enjoy learning more about them!

If you'd also like to learn how to be kinder to yourself, be sure to check out my Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

273 // Habit Tracking Tips Mar 26, 2021

Hello and welcome to episode 273 of The Mindful Kind podcast.

In this episode, you'll learn about habit tracking and three tips to help you implement habit tracking yourself, including:

Using variety to your advantage and regularly shaking up your habits to keep them interesting
Giving yourself plenty of flexibility to achieve your habits
Keeping your habit tracking simple and straightforward

Head over to www.rachaelkable.com/podcast/273 to find my favourite habit tracking resource and a discount code you can use!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

272 // Mini-Purposes And Lots of Them! Mar 18, 2021

Hello and welcome to episode 272 of The Mindful Kind podcast.

In this episode, you'll learn about "mini-purposes" and why many of them can help you create a sense of purpose in your daily life.

Here are the key topics discussed in this episode:

- you don't need to have "one, big purpose"

- mini-purposes can simply be positive habits you implement on a regular basis

- you don't need to wait for the "right purpose." You can start creating purpose yourself!

Here is the link to my Instagram post featuring more daily habits you could try to create a sense of purpose.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

271 // How to Practice "Everyday" Courage Mar 11, 2021

Hello and welcome to episode 271 of The Mindful Kind podcast.

A few years ago, I completed the VIA Character Strengths Survey and one of my lesser strengths was bravery. Since then, I've been working on this strength and I've found some helpful strategies to build more "everyday" courage.

1: Commit to doing one small thing regularly that makes you feel a bit nervous. Read this Instagram post for ten more ideas!

2: Accept imperfection. Be sure to check out episode 204 of The Mindful Kind podcast called 6 Steps to Overcome Perfectionism and a book called "Mindset" by Carol Dweck. Imperfection can be a normal part of being more courageous, so it's important to learn how to navigate it well.

3: Engage in extra self-care to support yourself after you engage in acts of courage. It can be tough going outside your comfort zone, so make sure to look after yourself. Head to www.rachaelkable.com/podcast/271 to enrol in my free online course, Self-Care For Busy People for more ideas.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

270 // Self-Compassionate Activities For a Difficult Day Mar 05, 2021

Hello and welcome to episode 270 of The Mindful Kind podcast.

In this episode, you'll hear three self-compassionate activities you can do after a difficult day, including:

- congratulating yourself

- doing something nice to look after yourself

- connecting with someone supportive

If you're looking for someone to talk to, you might like to consider my sponsor, BetterHelp. When you sign up with BetterHelp, you'll be matched with a counsellor based on your preferences, then you can chat via message, phone, or video. Receive 10% off your first month at try trybetterhelp.com/themindfulkind

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

269 // How to Turn Discomfort Into a Superpower Feb 25, 2021

Hello and welcome to episode 269 of The Mindful Kind podcast!

In this episode, I'm excited to share why discomfort is so important and how it can motivate you to make meaningful changes in your life (if you let it).

Here are some steps to help you use discomfort to your advantage:

1: Recognize your discomfort

2: Ask yourself, "Is there something I can learn from this discomfort?"

3: Make a plan to make a meaningful change

4: Take action!

Head over to www.rachaelkable.com/podcast/269 to download a free chapter of The Mindful Kind book. Otherwise, head to Amazon or The Book Depository to order your copy today!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

268 // How to Stop Over-Apologizing Feb 18, 2021

Hello and welcome to episode 268 of The Mindful Kind podcast.

In this episode, I've answered a great question from one of my Mindfulness Made Easy students: how to stop over-apologizing!

Here are some of the concepts covered in this episode:

How an over-apologizing habit can occur
How to build better awareness of your over-apologizing habit
What a "selfish" apology is
Why unnecessary apologies can limit your confidence
A strategy for apologizing less by saying "thank you" instead!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

267 // Happiness Lessons From My Mood-Tracking Experiment Feb 11, 2021

Hello and welcome to episode 267 of The Mindful Kind podcast.

In this episode, you'll learn about four happiness lessons from my mood-tracking experiment, including:

Accept that you don't always need to be happy
Social interactions can boost happiness (a lot!)
Morning exercise (of any kind) can help you experience more happiness during the day
Purpose and meaningful progress at work can make you feel happier at the end of the day

Head over to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. This will give you access to my audio course, Managing Stress at Work (be sure to check out episode 10 for plenty of strategies to help you cultivate happiness at work).

Download your free copy of my 5-day Social Wellbeing Challenge at www.rachaelkable.com/podcast/267.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

266 // The Power of Open Goals Feb 04, 2021

Hello and welcome to episode 266 of The Mindful Kind podcast!

In this episode, you'll learn about open goals, including:

- what open goals actually are

- why open goals can be better than strict SMART goals

- the potential downside of open goals

- examples of open goals

Don't forget to find me on Facebook or Instagram (@rachaelkable) and let me know your thoughts on open goals!

Looking for more? Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

265 // A 5-Day Social Wellbeing Challenge Jan 28, 2021

Hello and welcome to episode 265 of The Mindful Kind podcast!

I hope you're well and having a great week so far.

In this episode of The Mindful Kind podcast, you'll discover more about my journey with social wellbeing and why I started prioritising meaningful connections with others.

You'll also learn a fun 5-Day Social Wellbeing Challenge! Head over to www.rachaelkable.com/podcast/265 to download your free copy of the Challenge. I hope you enjoy it!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

264 // How to Train Your Brain to Worry Less Jan 21, 2021

Hello and welcome to episode 264 of The Mindful Kind podcast.

In this episode, I'm really excited to share some simple steps to help you train your brain to worry less. As someone who is prone to excessive worrying and stress, I've found these steps to be effective - especially given some time and consistent practice.

Here are the steps:

1: Give yourself permission to let go of worries, rather than holding onto them

2: Practice becoming aware of unnecessary worrying (tip: learn about your worrying habits to make this easier!)

3: Implement mindfulness techniques to bring your mind back to the present moment. This step is key - over time, you can train your brain to let go of worries faster and return to the present moment more often.

I'm also thrilled to announce that my online course, Mindfulness Made Easy, will open for enrolment (for a limited time) on January 24th, 2021. Head to www.rachaelkable.com/podcast/264 to find out more and join the waitlist so you won't miss out!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

263 // How to Manage Acute Stress Jan 13, 2021

Hello and welcome to episode 263 of The Mindful Kind podcast.

In this episode, you'll learn about three strategies to help you manage acute stress, including:

- Practicing mindful emotional awareness

- Taking deep breaths to calm the stress response

- Engaging in self-care after experiences of acute stress

Head over to www.rachaelkable.com/podcast/263 to enrol in my free mini-course, Self-Care for Busy people, and sign up for the waitlist to my signature online course, Mindfulness Made Easy.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

262 // A Daily Stress Management Plan Jan 07, 2021

Hello and welcome to episode 262 of The Mindful Kind podcast.

In this episode, you'll learn a very simple (and effective!) stress management plan. Head over to www.rachaelkable.com/podcast/262 so you can download the free downloadable version of this daily stress management plan!

Here is a quick snapshot of the plan:

Choose one of the following morning activities to complete each day:

Take 5 deep breaths and relax your body
Listen to a relaxing song

Choose one of the following midday activities to complete each day:

Eat your lunch mindfully
Smile - spend time with someone who makes you feel good, tell a joke, watch a funny video, or think about something that makes you happy

Choose one of the following evening activities to complete each day:

Practice gratitude by writing down 3 things you're thankful for
Do a body scan (listen to episode 150 of The Mindful Kind podcast for more guidance)

Head over to www.rachaelkable.com/podcast/262 and download the free Daily Stress Management Plan for more bonus stress management activities to complete when you have extra time!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

261 // Effective Goals for Better Wellbeing Dec 31, 2020

Hello and welcome to episode 261 of The Mindful Kind podcast.

I hope this episode inspires you to set some meaningful goals that could help improve your wellbeing. The goals I mention in this episode include:

Practicing mindfulness and meditation. Be sure to sign up for my newsletter to be the first to know when enrolment opens for my online course, Mindfulness Made Easy: www.rachaelkable.com/subscribe
Exercising in ways that feel fun! An app I really enjoy for a variety of workouts is called Centr.
Reducing or eliminating stress triggers (especially at work). Head to himalaya.com/stress and use the promo code 'STRESS' to receive a 14-day free trial and check out my audio course, Managing Stress at Work. In episode 2 of the audio course, you'll learn about stress triggers and how to manage them effectively!
Focusing on learning new things or training your brain to help it stay sharp. I also highly recommend the 'Keep Sharp' book by Dr Sanjay Gupta.

Wishing you an amazing start to 2021 and thank you so much for being part of The Mindful Kind community!

I hope you have a wonderful week, Mindful Kind.

260 // How to Reflect, Reset, and Move Forward Dec 25, 2020

Hello and welcome to episode 260 of The Mindful Kind podcast.

In this episode, you'll learn some helpful tips for reflecting, resetting and setting new goals so you can keep moving forward. No matter what time of the year it is, you can tune into this episode to help yourself create motivation and make meaningful changes in your life.

There are multiple resources mentioned in this episode and you can find them all at www.rachaelkable.com/podcast/260.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

259 // How to Rest for Success Dec 17, 2020

Hello and welcome to episode 259 of The Mindful Kind podcast.

In this episode, you'll learn about resting for success, including a powerful practice called analytical meditation, which I learned from Dr Sanjay Gupta's amazing book called Keep Sharp.

Here's to how to practice analytical meditation yourself:

- Sit down somewhere quiet, close your eyes and picture a problem you haven’t solved or even a meaningful topic you’d simply like to focus on.

- Spend 5-10 minutes thinking about your chosen topic. Focus your attention on it, look at it from new angles, brainstorm potential solutions in your mind, and visualise what you hope to achieve.

- If anything important comes to mind, you might like to spend some time writing down you insights after the meditation. And if not, that’s ok, too. You’ve still taken some meaningful time to rest and that’s worth celebrating!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

258 // Kindness With Boundaries Dec 10, 2020

Hello and welcome to episode 258 of The Mindful Kind podcast.

In this episode, you'll hear about one of my main intentions for 2021 - kindness with boundaries. I think this is a great way to make a meaningful difference in the world, without burning out.

You'll also discover some powerful and meaningful acts of kindness you could try, based on real-life stories from my listeners.

If you're not already following me on Instagram, head over here: www.instagram.com/rachaelkable

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

257 // Worry Containment Strategies Dec 02, 2020

Hello and welcome to episode 257 of The Mindful Kind podcast.

In this episode, you'll discover three helpful worry containment strategies, including:

Having structured worry time
Doing your best to accept uncertainty (check out episode 217 for a helpful practice!)
Asking yourself "Is this worrying helpful?" And, if it's not, choosing a more helpful thought to focus on.

It can also be important to practice self-compassion. Worrying is a normal tendency for many people and there's nothing wrong with you for worrying every now and then! However, it can also be helpful to practice worry containment strategies to help manage excessive worrying.

If worries about work are affecting you, be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning. You'll discover powerful episodes about managing stress, cultivating happiness, and spending less time worrying about work when you're not actually there. Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

256 // How to Take Things Less Personally Nov 26, 2020

Hello and welcome to episode 256 of The Mindful Kind podcast.

In this episode, you'll learn about how to take things less personally. The tips include:

Recognise when you're taking something personally
Be self-compassionate
Be empathetic towards others (without tolerating bad behaviour that might hurt you)
Ask yourself, "What can I learn?"
Build your confidence by doing things that make you happy and developing your self-esteem

If you'd like to find out more about The Mindful Kind Coaching, head to www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

255 // How to Set and Maintain Boundaries Nov 19, 2020

Hello and welcome to episode 255 of The Mindful Kind podcast.

In this episode, you'll learn how to set and maintain boundaries by implementing the following steps:

Observe your emotions and let them guide you towards the boundaries you need to set
Define and refine your boundaries. Try asking yourself the following questions: What exactly is my boundary? How can I clearly explain my boundary to someone else? How will I know when my boundary has been crossed? Am I willing to be flexible with my boundary? Is there any way I can make this boundary better for myself and others?
Assertively communicate your boundaries
When someone repeatedly or deliberately crosses your boundaries, consider taking action or creating a consequence

Be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning at: www.himalaya.com/stress and use the promo code STRESS for a 14-day free trial.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

254 // Healthy Boundaries Nov 12, 2020

Hello and welcome to episode 254 of The Mindful Kind podcast.

In this episode, you'll discover what personal boundaries are, including four types of boundaries:

Physical boundaries
Time boundaries
Material boundaries
Emotional boundaries

In the next episode of The Mindful Kind, you'll learn how to set and maintain boundaries (including what to do when a boundary gets violated).

If you're looking for a Christmas gift, be sure to grab a copy of The Mindful Kind book from The Book Depository, Booktopia, or Amazon!:)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

253 // Managing Stress At Work Nov 05, 2020

Hello and welcome to this super special episode of The Mindful Kind podcast!

In this episode, you'll hear the first episode of my audio course, Managing Stress At Work, which is now available on the amazing audio education platform, Himalaya.

You'll learn some of the common stress triggers at work, how to identify stress, and a simple breathing technique called Straw Breathing.

To access the rest of my audio course, Managing Stress At Work, go to himalaya.com/stress and use the promo code: STRESS for a 14-day free trial.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

252 // 3 Relationship Lessons I Learned This Year Oct 29, 2020

Hello and welcome to episode 252 of The Mindful Kind podcast.

In this episode, I've shared three big lessons I learned about relationships in 2020, including:

"Full respect living," which means giving a basic level of respect to your loved ones at all times
The Demand-Withdraw Pattern (which you can learn more about on episode 501 of The Hitched Podcast)
What emotional contagion is and how to protect myself from it

Thank you to BetterHelp for sponsoring this episode. Find out more about BetterHelp and receive 10% off your first month at trybetterhelp.com/themindfulkind

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

251 // 4 Habits That Can Boost Life Satisfaction Oct 22, 2020

Hello and welcome to episode 251 of The Mindful Kind podcast.

In this episode, you'll discover four research-backed habits that can help you boost your sense of life satisfaction, including:

Practicing gratitude
Spending money on experiences, rather than material things
Learning new things and cultivating positive changes
Nurturing your relationships

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

250 // Managing Decision-Making Anxiety Oct 15, 2020

Hello and welcome to episode 250 of The Mindful Kind podcast.

In this episode, you'll hear four strategies to help you manage anxiety related to decision-making, including:

Practice mindfulness
Try to let go of the pressure to make the right decision every time
Make decisions more quickly and confidently
Take a realistic look at what the worst (and best!) outcomes might be

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

249 // Change Rules Into Preferences Oct 08, 2020

Hello and welcome to episode 249 of The Mindful Kind podcast.

In this episode, you'll find out about a powerful mindset shift I learned from my psychologist recently, which is all about changing "rules" into "preferences."

This mindset shift has been helpful in reducing disappointment, anger, and irritation. I hope you enjoy trying it out for yourself!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

248 // Signs You Might Need More Mindfulness In Your Life Sep 30, 2020

Hello and welcome to episode 248 of The Mindful Kind podcast!

In this episode, you'll learn about my online course, Mindfulness Made Easy, which is open for enrolment until October 6th, 2020! Find out more here: www.rachaelkable.com/podcast/248.

You'll also hear six signs that you might need more mindfulness in your life, including:

You feel uncomfortable or guilty when you're NOT busy
You worry about the past and things you can't change
You spend time unnecessarily planning the future
You multi-task a lot and find yourself making mistakes
You feel like you don't get to enjoy pleasant experiences
You just want to live more mindfully!

I hope you enjoy this episode and don't forget to secure your spot in Mindfulness Made Easy.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

247 // Unconventional Benefits of Mindfulness Sep 24, 2020

Hello and welcome to episode 247 of The Mindful Kind podcast.

In this episode, you'll discover some of the unconventional benefits that can occur as a result of your mindfulness practice!

Those potential benefits include:

Being able to relax and "go with the flow" more
Spending more quality time with your loved ones
Being less judgmental of yourself
Experiencing more of the little, meaningful moments in your life

Don't forget to sign up for the Mindfulness Made Easy Waitlist over at www.rachaelkable.com/podcast/247.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

246 // A Balanced Self-Care Plan Sep 17, 2020

Hello and welcome to episode 246 of The Mindful Kind podcast.

In this episode, you'll discover a basic balanced self-care plan that includes:

- two daily self-care activities for physical health

- two daily self-care activities for mental health

- two daily self-care activities for social health

And, you can adjust this plan by adding other components of health, such as financial, emotional, spiritual, environmental, or occupational.

Head over to rachaelkable.com/podcast/246 to sign up for my free mini course, Self-Care For Busy People!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

245 // Self-Care Tips For Busy People Sep 10, 2020

Hello and welcome to episode 245 of The Mindful Kind podcast.

In this episode, you'll discover powerful self-care tips fro busy people, including:

Reduce procrastination by planning a schedule that includes self-care activities
Focus on micro self-care activities
Make screen time a lower priority when it comes to implementing self-care

Enrol here for free in my online mini course, Self-Care For Busy People!

Thank you so much for listening and wishing you a wonderful week, Mindful Kind.

244 // Boost Your Resilience With Mindfulness Sep 03, 2020

Hello and welcome to episode 244 of The Mindful Kind podcast.

In this episode, you'll learn how to boost your resilience with the following mindfulness tips:

Tip 1: Mindfully connect with your loved ones

Tip 2: Spend more time being present in the moment

Tip 3: Develop mindful emotional awareness

To be among the first to hear when my mindfulness course, Mindfulness Made Easy, opens for enrolment, be sure to subscribe to my newsletter at rachaelkable.com/subscribe.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

243 // Happiness and the Hedonic Treadmill Aug 27, 2020

Hello and welcome to episode 243 of The Mindful Kind podcast.

In this episode, you'll learn why exciting changes and experiences don't necessarily lead to long-term happiness thanks to a theory called the "hedonic treadmill."

However, I've also found some strategies that can enhance long-term happiness, including:

Knowing that material things don't always create real happiness
Engaging in regular self-care
Trying to accept that all emotions are temporary
Practicing mindfulness and gratitude

And, you'll hear some exciting news about two courses I've created, including a free online self-care mini-course and an amazing mindfulness online course! My newsletter subscribers will be the first to hear when the courses launch, so make sure you're signed up at rachaelkable.com/subscribe.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

242 // 5 Choices That Help You Heal and Grow Aug 20, 2020

Hello and welcome to episode 242 of The Mindful Kind podcast.

In this episode, I've shared 5 important choices I've made over the years to help myself heal from painful experiences and grow in meaningful ways.

Those choices include:

Taking responsibility for my actions
Not setting unrealistic goals
Learning from books, online courses, and podcasts
Setting and enforcing boundaries that protect my energy
Re-framing limiting thoughts

To read the written version of this episode, click here to find it on Medium.

Be sure to check out my website at rachaelkable.com to discover more mindfulness, self-care, and stress management resources!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

241 // How to Deal with Rumination Aug 13, 2020

Hello and welcome to episode 241 of The Mindful Kind podcast.

In this episode, you'll discover what rumination is, why you might engage in rumination, and five strategies to help you deal with rumination, including:

Identifying meaningful and productive steps you could take to move forward
Practicing mindfulness
Cultivating your confidence
Talking about your thoughts (be sure to check out BetterHelp at trybetterhelp.com/themindfulkind for professional online counselling)
Find constructive distractions

You can also read the written version of this article on Medium here.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

240 // How to Process Anger Aug 06, 2020

Hello and welcome to episode 240 of The Mindful Kind podcast.

In this episode, you'll discover why anger isn't a "bad" thing and the differences between anger and aggression. You'll also hear three ways to help you process anger, including:

Identifying and validating your emotions
Taking an "anger rain check"
Tapping into empathy

If you'd like to read the article version of this episode, click here.

You can also get your copy of my Relaxation Meditation Album here.

Thank you so much for listening and I hope you have a great week, Mindful Kind.

239 // 3 Mistakes Your Mind Can Make Jul 30, 2020

Hello and welcome to episode 239 of The Mindful Kind podcast.

In this episode, you'll learn about some common cognitive errors your mind can make. These errors include:

1: Remembering things incorrectly

2: Taking shortcuts that don't result in accurate opinions or good decisions

3: Conforming unnecessarily

I hope you enjoy learning more about these mistakes your mind can make, but remember your mind is still incredibly powerful!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

238 // How to Reduce Daily Minor Frustrations Jul 23, 2020

Hello and welcome to episode 238 of The Mindful Kind podcast.

In this episode, you'll hear about minor frustrations that can appear in everyday life, and how to reduce their impact.

Strategies to reduce daily minor frustrations include:

1: Be proactive and eliminate frustrations early

2: Communicate well with others to compromise and solve frustrations

3: Use mindfulness so frustrations don't sap additional time and energy (don't forget to head to www.rachaelkable.com to find out more about mindfulness!)

4: Give yourself meaningful rewards when dealing with frustrations

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

237 // Positive Activities to Help You Start The Day Feeling Good Jul 16, 2020

Hello and welcome to episode 237 of The Mindful Kind podcast.

In this episode, you'll discover four ways to start the morning with positive energy, including:

Go outside and enjoy the sunshine or fresh air
Set a purposeful intention for the day ahead by asking "What is one thing I'd really love to achieve today?"
Engage in self-care first thing in the morning
Practice the "Don't Know Mind" meditation

Here are the resources mentioned in the episode:

The Mindful Kind book on The Book Depository

Medium article: Stop Checking Your Phone First Thing in The Morning - Try This Meditation, Instead

Good Morning Meditation Album

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

236 // How to Cope When Loved Ones Trigger Strong Emotions Jul 09, 2020

Hello and welcome to episode 236 of The Mindful Kind podcast.

In this episode, you'll hear about three ways to cope when loved ones trigger strong emotions, like anger and frustration.

If you'd like more support when dealing with challenging relationships, be sure to check out trybetterhelp.com/themindfulkind

Here are the three strategies mentioned in the episode:

- Observe what you can learn from your loved one about yourself (based on the quote by Teal Swan: "The people who trigger us to feel negative emotion are messengers. They are messengers for the unhealed parts of our being.")

- Practice the loving-kindness meditation

- Engage in self-care

You can also tune in to episode 87 for more ideas!

Thank you for listening and take care, Mindful Kind.

235 // The Best-Case Scenario Method Jul 02, 2020

Hello and welcome to episode 235 of The Mindful Kind podcast.

In this episode, I've shared The Best-Case Scenario Method, which is all about cultivating more hope and positivity.

Here are the steps for implementing The Best-Case Scenario yourself:

Notice when a challenge or problem arises in your life
Observe non-judgementally if your mind starts to focus on negative thoughts
Ask yourself, "What is the best-case scenario?" and spend some time imagining it
Ask yourself, "What is one thing I can start doing today to move closer to the best-case scenario?" (And then do it!)

The resources mentioned in this episode include:

- The VIA Character Strengths Test: https://www.viacharacter.org/

- 2020 study about hope

- My Medium article about catastrophizing

- Episode 203 of The Mindful Kind: Self-Fulfilling Prophecies

- My website: www.rachaelkable.com

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

234 // Positive Changes During Difficult Times Jun 25, 2020

Hello and welcome to episode 234 of The Mindful Kind podcast.

In this episode, you'll discover some positive things that have happened for the people in my community during COVID-19.

This episode isn't about pretending that devastating things haven't happened, but more about highlighting the potential for good things to occur (even when times are tough).

You'll hear a variety of different stories that fall under these main categories:

More time for self-care
Reconnecting with loved ones
Negative things that turned out to be for the best
More gratitude for little things in life

I also mentioned a podcast episode called Learned Hopefulness by Cory Muscara on his podcast, Practicing Human. Here is the link.

Be sure to find me on Instagram @rachaelkable to stay up to date:)

Thank you so much for listening and take care, Mindful Kind.

233 // 5 Unconventional Self-Care Activities Jun 18, 2020

Hello and welcome to episode 233 of The Mindful Kind podcast.

In this episode, I've shared five self-care activities I've been using lately to feel supported and process challenging emotions. These self-care activities include:

Reading a non-fiction book for 30 minutes and taking notes
Learning sign language
Personal thinking time
Being self-compassionate and focusing on personal growth
Finding healthy ways to process (and express) emotions

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

232 // 5 Micro-Improvements to Help You Manage Stress Jun 11, 2020

Hello and welcome to episode 232 of The Mindful Kind podcast.

In this episode, you'll learn five micro-improvements that can help you manage stress. A micro-improvement is a small change you can implement into your life. The idea is to become "just 1% better than yesterday."

Here are the micro-improvements in the episode:

1: Start each day with a mindfulness technique, like placing a hand on your chest and feeling your breath moving in and out of your body

2: Do a regular social media detox

3: Get a dose of natural light

4: Take "personal thinking time" each day to give yourself space to observe and process thoughts and feelings

5: Write down one positive memory from each day

Head over to my blog to read the full article about 15 micro-improvements to help you manage stress: https://www.rachaelkable.com/blog/micro-imporovements-to-manage-stress

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

231 // 5 Ways to Improve Your Relationships Jun 04, 2020

Hello and welcome to episode 231 of The Mindful Kind podcast.

In this episode, you'll discover 5 powerful ways to improve your relationships, including:

Believe the best of the people you love
Give sincere compliments
Solve problems together
Honour someone's love language (listen to episode 197 of The Mindful Kind to learn more about love languages)
Turn positive interactions into habits

Head over to www.rachaelkable.com/podcast/231 to grab my free Mindful Communication Guide. I hope you enjoy it!

Thank you for listening and take care, Mindful Kind.

230 // 6 Signs You're Self-Sabotaging Your Mental Health May 28, 2020

Hello and welcome to episode 230 of The Mindful Kind podcast.

In this episode, you'll discover 6 signs that you might be self-sabotaging your mental health. You can also hear more about self-sabotage on the following episodes:

85: Goals and overcoming self-sabotage

196: Self-care versus self-sabotage

Below are some of the signs that you might be self-sabotaging your mental health:

You seek perfection and criticise yourself for anything less
You deny yourself time to relax and engage in self-care
You give up on your goals, rather than modifying them
You don't prioritise your mental health
You engage in unhelpful coping mechanisms, even when you know they aren't good for you
You avoid asking for support

If you'd like to work with a counsellor to further strengthen your mental health, you might like to try BetterHelp. Through BetterHelp, you'll be matched with a counsellor and you can chat with them via message, calls, or video. To receive 10% off your first month, head to trybetterhelp.com/themindfulkind

Please note that I'm a proud partner for BetterHelp and I may receive a commission if you sign up via my link.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

229 // Protecting Yourself From Compassion Fatigue May 21, 2020

Hello and welcome to episode 229 of The Mindful Kind podcast.

In this episode, you'll learn what compassion fatigue is, what the early warning signs can be, and potential ways to deal with compassion fatigue.

Here are some strategies to help you deal with compassion fatigue:

Seek good support
Look after your mental and physical wellbeing
Set clear boundaries around news, social media, and other people
Engage in self-compassionate (and meaningful) activities. I've written more about comforting self-care activities here: https://www.rachaelkable.com/blog/self-care-for-uncertain-times

Be sure to check out my book, The Mindful Kind, for more tips about mindful social media, self-care, and mindfulness!

I hope you have a wonderful week, Mindful Kind.

228 // 4 Powerful Mindsets for Success May 14, 2020

Hello and welcome to episode 228 of The Mindful Kind podcast.

In this episode, you'll hear about four mindsets that can help you achieve success.

Here is my article on Medium called "7 Effective Questions to Help You Achieve Real Success".

Below are the four mindsets to help you achieve success:

1: "I'm willing to learn and try new things"

2: "Mistakes are NOT failures"

3: "I won't give up"

4: "I deserve success"

If negative self-talk and low self-worth are obstacles on your path to success, I'd love to help you overcome them. I'm now taking a limited number of one-on-one clients for The Mindful Kind Coaching and you can find out more here: rachaelkable.com/podcast/228

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

227 // Mental Health Lessons I Learned From My Psychologist May 07, 2020

Hello and welcome to episode 227 of The Mindful Kind podcast.

In this episode, you'll discover 3 mental health lessons I learned from my psychologist. You'll also hear about some of my personal experiences with mental health and and why working with a psychologist has been really helpful for me.

Mental health lessons I learned from my psychologist:

1: It's ok to grieve for things you lost or missed out on.

2: Avoiding anxiety often makes it seem scarier than it is.

3: You don't need to take responsibility for other people's actions and feelings.

If you'd like to find a supportive mental health professional yourself, I highly recommend BetterHelp. You can receive 10% off your first month of BetterHelp at: trybetterhelp.com/themindfulkind *

*Please note this is an affiliate link and if you sign up via my link, I may receive a commission at no extra cost to you. I only promote things I truly believe in and I’ve been using BetterHelp myself for over a month and had great experiences with it! My counsellor is kind and supportive and she’s recommended several helpful strategies so far (plus a great book I’d never heard of before!)

Thank you so much for listening and take care, Mindful Kind.

226 // 5 Strategies to Increase Energy Apr 30, 2020

Hello and welcome to episode 226 of The Mindful Kind podcast.

After running out of coffee recently, I decided to experiment with other strategies to help boost energy. After trying them all out during the day, I gave each strategy at rating out of 10 so you can easily see what worked the best.

I also started the day by listening to my Good Morning Meditation Album, which you can find here: https://www.rachaelkable.com/good-morning-album

Below are the strategies I used to increase my energy:

Strategy 1: Spend time outside in the sunshine and fresh air (rating: 8/10)

Strategy 2: Snack on healthy foods, like almonds and oranges (rating: 7/10)

Strategy 3: Moderate exercise (rating: 8/10)

Strategy 4: Cold shower (rating: 5/10)

Strategy 5: Do something fun when your energy dips (rating: 10/10)

I hope you enjoy trying these strategies out for yourself! Thank you for listening and take care, Mindful Kind.

225 // 3 Strategies to Help You Become More Mentally Strong Apr 23, 2020

Hello and welcome to episode 225 of The Mindful Kind podcast!

In this episode, you'll find out 3 effective strategies to help you become more mentally strong.

Also, be sure to listen all the way to the end of the episode to find out 3 things you might not know about me! I've been hearing from many new listeners recently, so I thought it was a great time for a little introduction.

The 3 strategies to become more mentally strong include:

Focus on things you can control
Engage in meaningful or positive coping mechanisms
Honour your emotional needs, but also honour logic

Be sure to head over to www.rachaelkable.com/podcast/225 to grab a copy of my Self-Compassion Meditation Album and find the link to my full article: 7 Strategies to Help You Be Mentally Strong During Tough Times.

Here is the Myer Briggs Personality Test: https://www.16personalities.com/free-personality-test

Thank you so much for listening and take care, Mindful Kind.

224 // 7 Productivity Tips for Working From Home Apr 16, 2020

Hello and welcome to episode 224 of The Mindful Kind podcast.

Since I've been working from home for the majority of the last 2 years, I thought I'd share some effective productivity tips to help you stay on track (and still have plenty of time to relax!).

Tip 1: Start working at the same time each day after finishing your morning routine

Tip 2: Minimise distractions (like music and the tv)

Tip 3: When motivation disappears, take three deep breaths and persevere for 10 minutes. If this doesn't help, move on to Tip 4

Tip 4: Have a list of important things to do (other than work). When you get really stuck on work tasks, do something from the list and then return to your work

Tip 5: Complete at least three work tasks each day (even if they're just small tasks. I use Trello for time management and I learned some great strategies from Matt East's book, The Purposeful Planning Method

Tip 6: Take regular mindful breaks

Tip 7: Be self-compassionate, give yourself time to adjust, and reward yourself for your efforts

If you would like more support and guidance, be sure to check out one-on-one coaching with me at rachaelkable.com/mindfulnesscoaching.

Thank you so much for listening and take care, Mindful Kind.

223 // Supportive Practices to Take Good Care of Yourself Apr 09, 2020

Hello and welcome to episode 223 of The Mindful Kind podcast.

I hope you're well and safe during these difficult times.

In this episode, I've shared three supportive practices to help you take good care of yourself, including:

Mindful self-care
Meditation (particularly short breathing techniques to help manage overwhelm)
Soothing Touch

If you'd like to learn more mindfulness and self-care strategies, be sure to grab a copy of my book, The Mindful Kind - it's currently available on the Book Depository with free worldwide shipping.

Thank you so much for listening and take care, Mindful Kind.

222 // How To Share Mindfulness Strategies With Others Apr 02, 2020

Hello and welcome to episode 222 of The Mindful Kind podcast.

In this episode, I answered questions from my listeners about how to share mindfulness strategies with others and how to support loved ones through difficult times.

Here are the ideas I cover:

Remember that other people cope with challenges in different ways. Not only is it important to let them make their own decisions, but it's also important to look after yourself more if you're feeling helpless.
It's often better to lead by example and to let people reach out to you for help and advice when they're ready.
There are three ways you can share advice when someone asks you for help: give them valuable resources, tell them about your honest experiences, and create a fun accountability system.

Head over to rachaelkable.com/podcast/222 to sign up for the 7-Day Relaxation Challenge!

Thank you for listening and take care, Mindful Kind.

221 // Dealing with Anxiety During Coronavirus Times Mar 26, 2020

Hello and welcome to episode 221 of The Mindful Kind podcast.

These are intense and overwhelming times for many people around the world. So, I asked my wonderful community what they would like to hear more about and I received some really thoughtful questions. In this episode, you'll learn about:

How to deal with anxiety and spend less time worrying about the future (including 3 effective tips!)
How to start new hobbies (and why it's important) during tough times
How to engage in self-care as a health professional

I've also created a list of great episodes of The Mindful Kind podcast to listen to during challenging times. You can find this list at rachaelkable.com/podcast/221.

If you would like to find out more about working with me one-on-one, head over here: https://www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and take care, Mindful Kind.

220 // Coping with Self-Isolation Mar 19, 2020

Hello and welcome to episode 220 of The Mindful Kind podcast.

It’s been a difficult time for many people around the world as coronavirus spreads and self-isolation is becoming more common.

Since I’ve been working from home for the last 2 years, I have a few simple strategies for people who might be struggling to adapt to self-isolation situations. I hope these ideas are helpful and if you know of anyone else who may benefit from this episode, please feel free to pass it on.

1: Create meaningful routines. Set start times, incorporate self-care, and look after your wellbeing. The sooner you can set up these routines, the sooner you can enjoy having some structure back in your life.

2: Be prepared for loneliness and do your best to stay connected with your friends and family. For more tips on coping with loneliness, be sure to check out episode 139 of The Mindful Kind podcast.

3: Engage in good self-care. Head over to www.rachaelkable.com/podcast/220 to find more resources to help you do this!

Take care and I hope you have a wonderful week, Mindful Kind.

219 // Positive Stress and Why It's Important Mar 12, 2020

Hello and welcome to episode 219 of The Mindful Kind podcast.

In this episode, you'll learn about eustress (also known as positive stress). You'll also find out why it's so important and 2 powerful tips to help you embrace it, including:

Using affirmations to support yourself through experiences of eustress
Mood journaling to understand eustress better

Head over to rachaelkable.com/podcast/219 to get your free copy of the Eustress Mood Journaling Worksheet!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

218 // Mindfulness Activities for the Weekend and Tough Days Mar 05, 2020

Hello and welcome to episode 218 of The Mindful Kind podcast.

First of all, to grab your free copy of the Mindfulness Activities Checklist, head over to www.rachaelkable.com/podcast/218

I hope you enjoy using the checklist to create a consistent mindfulness practice!

There are some wonderful mindfulness activities to use on the weekend when you might have a bit more time. Not only are these practices great for living more mindfully, but they can help improve your overall wellbeing, too.

These mindfulness activities include:

Having a mindful conversation with someone you care about (be sure to check out episode 24 of The Mindful Kind for mindful listening tips!)
Engage in something creative and minimise distractions
Spend time in nature

Here are two mindful self-care activities you can use during tough days:

Write down your thoughts and feelings in a journal
Listen to your favourite music, meditation music, or an uplifting podcast. My favourite meditation music is the True North album by Sonesence (affiliate link) and my favourite podcast at the moment is The School of Greatness.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

217 // Mindfulness Activities for Busy Weeks Feb 27, 2020

Hello and welcome to episode 217 of The Mindful Kind podcast.

In this episode, you'll discover simple mindfulness activities you can easily incorporate into a busy week to help you feel calmer.

Mindfulness activity one: use a mindful breathing technique before you get out of bed in the mornings

Mindfulness activity two: do a daily task in a more mindful way

Mindfulness activity three: check-in with your emotions (without judgement)

Mindfulness activity four: use the Don't Know Mind practice to embrace uncertainty.

If you'd like to read my articles on Medium, you can find my profile here: https://medium.com/@rachaelkable

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

216 // How to Embrace This Life-Changing Mindset Feb 20, 2020

Hello and welcome to episode 216 of The Mindful Kind podcast.

In this episode, I've shared my thoughts on a mindset I heard while listening to The School of Greatness podcast (episode 839).

The mindset is: "There is no competition and I want everyone in my life to succeed."

You'll learn why I think this concept is so great (including how it can strip away comparison and how it can push you out of your comfort zone in a good way).

You'll also hear two ways I'll be embracing this mindset, including:

1: Sending thoughts of success out to other people in the world

2: Actively showing my loved ones that I support them.

Don't forget to subscribe to The Mindful Kind podcast and write a review.

For more, be sure to follow me on Instagram and Facebook (@rachaelkable)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

215 // How to Let Go of Regrets Feb 13, 2020

Hello and welcome to episode 215 of The Mindful Kind podcast.

In this episode, I've answered a lovely listener's question about how to let go of regrets - specifically how to let go of the regret about not being mindful earlier in life.

Here are my three steps for overcoming regrets:

1: Acknowledge your regrets and the accompanying feelings without judgement. Try to notice any unhelpful thoughts and modify them so they become more neutral or positive.

2: Appreciate what you've learned from the experiences that you regret.

3: Take action to stop making the same mistakes over and over again. Find new ways to learn, grow and move forward from the things you regret.

Are you ready to create a personalised and effective mindfulness practice that actually works for you? Be sure to check out The Mindful Kind Coaching at www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

214 // 3 Ways to Embrace Antifragility Feb 06, 2020

Hello and welcome to episode 214 of The Mindful Kind podcast.

In this episode, you'll learn what antifragility is and the differences between antifragility, robustness and fragility.

You'll also hear my top 3 ideas for embracing antifragility to live a more meaningful life, including:

-looking for positive aspects and opportunities in failures

-being less afraid of change and hardship

-making the most of "seasons" of antifragility

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

213 // Cultivating Patience Jan 30, 2020

Hello and welcome to episode 213 of The Mindful Kind podcast.

In this episode, I've answered a great question from one of my listeners about how to become a more patient person.

Here are my top 6 tips for cultivating patience:

Tip 1: Practice mindfulness! This practice can help you develop patience over time by letting go of rushing and appreciating the present moment.

Tip 2: Be self-compassionate - sometimes situations that trigger impatience can be really challenging. Give yourself space to feel impatience without judgement. If you would like some guidance in cultivating self-compassion, be sure to check out my Self-Compassion Meditation Album at: www.rachaelkable.com/shop

Tip 3: Let go of "should" statements.

Tip 4: Take deep breaths to alleviate the intensity of impatience.

Tip 5: Ask yourself if being impatient actually helps! You can also ask yourself if there's something more constructive you could be doing to help the situation, rather than just feeling impatient.

Tip 6: Change your expectations so you're less likely to feel impatient in the first place.

I hope you've enjoyed this episode! Thank you so much and I hope you have a wonderful week, Mindful Kind.

212 // How to Put Yourself First Jan 23, 2020

Hello and welcome to episode 212 of The Mindful Kind podcast.

In this episode, I've answered a lovely listener's question about how to be less of a people-pleaser and start prioritising self-care.

Here are three reasons why it's important to prioritise self-care:

It can be important for maintaining good mental health
It can teach people around you to engage in self-care, too
It can boost your self-worth and self-esteem

And here are three tips for putting yourself first:

Clearly know what you want and need so you can communicate it
Offer to help when you're actually able
Be prepared for some resistance when you stop people-pleasing (at least at first!)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

211 // Managing Stress During Difficult Times Jan 16, 2020

Hello and welcome to episode 211 of The Mindful Kind podcast.

In this episode, you’ll find out three ways to manage stress during difficult times and my own experiences with these strategies.

The three stress management strategies include:

Taking care of your physical health
Using mindfulness and meditation techniques
Allowing emotions to come and go

In this episode, I mentioned a number of resources, including:

The Lifeline Helpline: 13 11 14

Beyond Blue

Kid’s Helpline

My meditation albums: www.rachaelkable.com/shop

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

210 // Types of Empathy Jan 09, 2020

Hello and welcome to episode 210 of The Mindful Kind podcast.

It's been a challenging time in my part of the world (and much of Australia). The bushfires have caused so much devastation during this fire season and my little family and I evacuated and have been staying in Melbourne. It's been an awful time for so many people but I've also seen incredible examples of kindness and support.

If you're willing and able to donate, please consider the following:

CFA Victoria

Australian Red Cross

Help Save Koalas

In this episode, you'll learn about three types of empathy, including:

Cognitive empathy
Emotional empathy
Compassionate empathy

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

209 // How to Stick to Your New Year's Resolutions Jan 02, 2020

Hello and welcome to episode 209 of The Mindful Kind podcast.

In this episode, you'll discover my top tips to help you stick to your New Year's resolutions!

Tip 1: Set small goals and gradually build them up (try halving your "ideal" goal and starting with that)

Tip 2: Write down your goals to help yourself stay accountable

Tip 3: Make your goals fun or interesting

Tip 4: Don't implement all your goals at once - choose two or three to start in January, a few more to start in February, and so on.

Thank you to Blinkist for supporting The Mindful Kind podcast. Head to blinkist.com/themindfulkind for your 7-day free trial and, for a limited time, save 25% on an annual subscription.

I hope you have a wonderful week, Mindful Kind.

208 // The Mindful Kind Book Launch Party! Dec 26, 2019

Hello and welcome to episode 208 of The Mindful Kind podcast.

In this episode, you'll discover more about an exciting new project I've been working on - The Mindful Kind Book Launch Party! Head over to rachaelkable.com/podcast/208 to find out more and secure your spot in this exclusive online party today!

You'll also hear 3 of my favourite key takeaways from The Mindful Kind book.

Key Takeaway 1: Your mindfulness practice doesn't need to be perfect. You can approach it with an attitude of curiosity, fun and openness.

Key Takeaway 2: Mindfulness can help you develop and strengthen your relationships with other people. This is perhaps the most important benefit I've experienced from my mindfulness practice so far!

Key Takeaway 3: Self-care isn't selfish or lazy - it's an important responsibility that involves genuinely nourishing your needs and wellbeing.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

207 // How to Live a Values-Based Life Dec 19, 2019

Hello and welcome to episode 207 of The Mindful Kind podcast.

In this episode, you'll learn all about values and why it's important to know your own values so you can incorporate them into your life.

Values are key concepts that feel important to you, such as creativity, adventure, achievement and compassion.
Find a list of values online and go through the list. Choose your top 5-10 values and start to think about how much (or little) you incorporate those values into your life.
Try setting goals based on your most important values.
Spend more time with people who have similar values to you.

Thank you so much to Blinkist for supporting The Mindful Kind podcast. Head to blinkist.com/themindfulkind to receive a 7-day free trial and be sure to check out The Desire Map by Danielle Laporte and The Big Leap by Gay Hendricks to get inspired and excited about the New Year!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

206 // Prepare for the New Year Dec 12, 2019

Hello and welcome to episode 206 of The Mindful Kind podcast.

Are you ready to have a great start to the New Year?

In this episode, you'll discover 4 powerful ways you can prepare for the New Year, including:

Let go and move forward from old pain
Reflect on the year that's gone by (don't forget to grab your free copy of my workbook: Appreciate and Reflect on the Year That's Gone By)
Create a group of balanced and realistic goals
Start working on your goals before the New Year actually starts

Here are the resources mentioned in this episode:

Coping with Christmas, episode 155 of The Mindful Kind podcast

6 Steps to Overcome Perfectionism, episode 204 of The Mindful Kind podcast

Curation Journal by Saint Belford

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

205 // How to Move Forward from a Break-Up Dec 05, 2019

Hello and welcome to episode 205 of The Mindful Kind podcast.

In this episode, I've answered a listener's question about how to move forward from a break-up (without destroying the chance to develop a friendship) and how comparison can interfere with moving on.

The two powerful tips for moving forward gracefully include:

Tip 1: Focus on the values that are important to you (and pause before you react!)

Tip 2: Do things that bring joy and purpose into your life (and also take time to be self-compassionate with vulnerable emotions)

You can get your copy of the Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album

And don't forget to check out episode 44 of The Mindful Kind for self-care tips to help you get through a break-up and episode 45 to help you deal with comparison.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

204 // 6 Steps to Overcome Perfectionism Nov 28, 2019

Hello and welcome to episode 204 of The Mindful Kind podcast.

In this episode, I'll be sharing 6 steps to help you overcome perfectionism!

Here are the resources mentioned in the episode:

Article: How Perfectionism Perpetuates Stress (and what to do about it)
Subscribe to my newsletter: https://www.rachaelkable.com/subscribe
Follow me on Instagram: @rachaelkable
Blog: https://www.rachaelkable.com/blog

The 6 steps to overcoming perfectionism include:

Step 1: Recognise perfectionism

Step 2: Be self-compassionate (check out episode 153 of The Mindful Kind for more tips on this!)

Step 3: Re-frame perfectionistic thoughts

Step 4: Change perfectionistic behaviours

Step 5: Practise imperfection

Step 6: Reward yourself whenever you take a step towards overcoming perfectionism

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

203 // Self-Fulfilling Prophecies Nov 21, 2019

Hello and welcome to episode 203 of The Mindful Kind podcast.

In this episode, you'll learn all about self-fulfilling prophecies, including:

what a self-fulfilling prophecy is (including two examples from my own life)
how self-fulfilling prophecies can stop you from achieving great things
and, how self-fulfilling prophecies can actually help you achieve great things

Thank you so much for Blinkist for supporting this episode of The Mindful Kind podcast. Head over to www.blinkist.com/themindfulkind to start your free 7-day trial.

I hope you have a wonderful week, Mindful Kind.

202 // Appreciating Little Things in Life Nov 14, 2019

Hello and welcome to episode 202 of The Mindful Kind podcast.

In this episode, you'll hear about my own experiences with learning how to appreciate the little things in life. Before practising mindfulness, I often felt caught up in my thoughts and distracted from the present moment. Over time, mindfulness has taught me so much about noticing and appreciating little moments.

Here are 5 simple ways you can appreciate some small, yet meaningful, moments in your everyday life.

1: Notice the warmth of the water when you take a shower

2: Play your favourite song and listen to it like you're hearing it for the last time and you want to remember everything about it

3: Tune in to your sense of smell when you're drinking a hot drink

4: Spend time consciously appreciating nature

5: Find your own favourite mindful moments in your everyday life

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

201 // "Dream Life" Journaling Prompts Nov 07, 2019

Hello and welcome to episode 201 of The Mindful Kind podcast.

In this episode, you'll discover why it's important to write about your dream life so you can set meaningful, positive and energising goals.

Head over to www.rachaelkable.com/podcast/201 to grab a free copy of my workbook containing 19 journaling prompts to help you create your dream life!

In this episode, you'll learn about 5 of my favourite "dream life" journaling prompts, including:

1: What does your ideal day look like?

2: What is one habit you'd like to start?

3: How could you change one relationship in your life for the better?

4: What is holding you back from living your dream life?

5: You feel happiest about yourself when...

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

200 // Celebrating 200 Episodes! Oct 31, 2019

Hello and welcome to this special celebration episode of The Mindful Kind podcast!

Four years ago, I started this beautiful podcasting project and I'm so excited to be celebrating episode 200 with all of my wonderful listeners.

In this episode, you'll hear about some of my favourite episodes and what was happening behind-the-scenes. You'll also discover some of my community's favourite episodes and the top tips from those episodes.

Plus, you'll hear our brand new introduction! Thank you so much to my wonderful partner, Dec, for his hard work on the previous introduction we created four years ago and this beautiful new version.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

199 // The Power of Failure Oct 24, 2019

Hello and welcome to episode 199 of The Mindful Kind podcast.

We're often taught to fear failure, which can result in feelings of frustration, shame, anger, guilt and disappointment. While experiencing failure isn't usually the most enjoyable thing in the world, there are some real upsides to it!

In this episode, you'll discover why I think failure is really important and three tips to help you find the positive sides to failures and mistakes.

Tip 1: Look for the lesson in every single failure. Pretend you have your own podcast in which you share failures and what you learned from them in order to help other people!

Tip 2: Talk about the failure in an honest and light-hearted way.

Tip 3: Remember that everyone fails. Some of the most influential people in the world have failed in spectacular ways and used those failures as motivation to grow.

Thank you so much for Blinkist for supporting this episode of The Mindful Kind podcast. Head over to www.blinkist.com/themindfulkind to start your free 7-day trial and be sure to check out How to Fail by Elizabeth Day and The Gift of Failure by Jessica Lahey.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

198 // Vulnerability and Friendships Oct 17, 2019

Hello and welcome to episode 198 of The Mindful Kind podcast.

In this episode, you'll learn about being vulnerable and going outside your comfort zone, developing new friendships, setting helpful boundaries and nurturing the friendships which are most important to you.

Here are the tips covered in this episode:

Tip 1 is to meet new people by going out of your comfort zone and doing things where you'll meet like-minded people
Tip 2 is to let go of friendships that don't resonate with you or set boundaries so you can spend time with people who appreciate you
Tip 3 is to nurture the friendships which are important to you
Tip 4 is to regularly engage in mindful conversations.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

197 // Love Languages Oct 09, 2019

Hello and welcome to episode 197 of The Mindful Kind podcast.

In this episode, you'll hear all about the concept of love languages, developed by Dr Gary Chapman.

You'll find out more about each love language, including physical touch, quality time, acts of service, gift giving and words of affirmation (plus, you'll discover my own love language!).

I've also answered some important questions about love languages, including:

Can you have more than one love language?
What happens if your partner has a different love language from you?
How can you get better at using love languages to your advantage?

Thank you so much to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes!

Head to www.blinkist.com/themindfulkind for a free 7-Day trial. Be sure to check out The 5 Love Languages by Dr Gary Chapman, The Miracle Equation by Hal Elrod and Learned Optimism by Martin Seligman.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

196 // Self-Care Versus Self-Sabotage Oct 03, 2019

Hello and welcome to episode 196 of The Mindful Kind podcast.

I recently received an insightful email from the lovely Lauren, who was curious to know my thoughts on self-care versus making excuses.

In this episode, you'll discover three helpful ideas for engaging in self-care in meaningful and effective ways - without self-sabotage or using self-care as an excuse.

Decide what self-care really means to you and use this to navigate your self-care practices
Become more aware of all-or-nothing cognitive distortions (which you can learn more about on episode 182 of The Mindful Kind podcast called Cognitive Distortions)
Remember that sometimes, self-care can actually be difficult. It can involve choosing to do something good for yourself (or your future self) even when you may not necessarily feel like it. You can learn more about this in my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

195 // Embracing Uncertainty Sep 26, 2019

Hello and welcome to episode 195 of The Mindful Kind podcast.

In this episode, you'll learn more about how to embrace uncertainty and feel less overwhelmed by it.

You'll hear about an interesting study that found people tend to feel more stressed by uncertainty than when they know something bad will happen. You can learn more about this study here: https://www.ucl.ac.uk/news/2016/mar/uncertainty-can-cause-more-stress-inevitable-pain

In this episode, you'll discover 3 tips which can help you cope with uncertainty, including:

Tip 1: Change your perception of uncertainty

Tip 2: Trust yourself that you can handle any outcome

Tip 3: Be self-compassionate. You can learn more about this in episode 153 of The Mindful Kind podcast.

Thank you so much to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes!

Head to www.blinkist.com/themindfulkind for a free 7-Day trial. Be sure to check out Uncertainty by Jonathan Fields and Rising Strong by Brene Brown to learn even more about coping with uncertainty.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

194 // Digital Detox Sep 19, 2019

Hello and welcome to episode 194 of The Mindful Kind podcast.

In this episode, you'll hear some interesting statistics about digital use, why it's important to take digital detoxes and the benefits of taking a break from digital devices, including better productivity, more mindful mornings, stronger connections with people and less stress.

You'll also hear about 4 simple tips to help you implement your own digital detoxes, including:

Tip 1: Keep your phone out of arm's reach
Tip 2: Give yourself a time limit for social media and digital use
Tip 3: Turn off as many phone notifications as possible
Tip 4: Don't check your phone any time when you're in bed

If you would like to learn more about mindful social media use, be sure to check out chapters 20 and 21 of my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

193 // Changing Habits Sep 12, 2019

Hello and welcome to episode 193 of The Mindful Kind podcast!

In this episode, I've shared some interesting research and helpful information about habit formation from an awesome book I found on Blinkist called The Power of Habit by Charles Duhigg.

You'll learn about chunking, which is an automatic process that helps your brain save energy and forms the basis of habit formation.

You'll also hear about the three-part loop which makes up a habit, including a cue, a routine and a reward.

I've shared some of my own experiences with habits and how understanding habits has helped me change unhelpful habits and stick with positive habits!

Thank you to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes! Head to www.blinkist.com/themindfulkind to get a free 7-Day trial.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

192 // Relaxation Strategies for Stress Sep 05, 2019

Hello and welcome to episode 192 of The Mindful Kind podcast about relaxation strategies for stress.

This is the third and final episode of the relaxation mini-series! Be sure to check out episodes 190 and 191 to find out more about the benefits of relaxation and relaxing types of meditation.

In this episode, you'll hear about 3 relaxation strategies for stress, including:

Mindfully tuning in to one of your senses
Using the 4-7-8 breathing technique
Writing in a journal.

Here are some journaling prompts you can try if you're feeling stuck:

What are some of the thoughts running through my mind at the moment?
How am I feeling right now?
How can I look after myself?
What are the most important things I need to focus on?
Who can I turn to for support?
What can I learn from this situation?

Be sure to check out my 7-Day Relaxation Challenge and the Relaxation Meditation Album here: www.rachaelkable.com/192

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

191 // Relaxing Meditations Aug 28, 2019

Hello and welcome to episode 191 of The Mindful Kind podcast and the second episode of the relaxation mini-series!

In this episode, I've shared some of my initial struggles with meditation and how meditation has gradually become one of my favourite activities for intentional and meaningful relaxation.

Three types of relaxing meditations I talk about in this episode include:

Relaxing with each exhale
Progressive muscle relaxation
Visualisation

If you're looking for a beautiful relaxation resource where I guide you through relaxing meditations step-by-step, be sure to check out my new Relaxation Meditation Album here: https://www.rachaelkable.com/relaxation-album

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

190 // Relaxation and Mindfulness Aug 22, 2019

Hello and welcome to episode 190 of The Mindful Kind podcast and the first episode of the relaxation mini-series!

I'm so excited to let you know about the brand new free relaxation challenge I've created which you can sign up for here: https://www.rachaelkable.com/podcast/190

You'll receive a beautiful PDF workbook, email support from me for the duration of the challenge and a deep breathing video class at the end of the challenge!

In this episode, I've shared three soothing and relaxing activities, including:

Lying on your bed with your legs up the wall and listening to meditation music
Taking a bath with soothing aromas
Doing something creative and fun

I've also talked about why mindfulness is so important during relaxation practices and you can also learn more about that in my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

189 // The Happy Later Fantasy Aug 15, 2019

Hello and welcome to episode 189 of The Mindful Kind podcast.

In this episode, I'm sharing my thoughts on a struggle I used to experience regularly, which I call the "Happy Later Fantasy".

When I was indulging the "Happy Later Fantasy" I was escaping my reality (because I felt like it wasn't good enough) to picture my "perfect future" and all the happiness I would feel one day.

The problems with doing this on a regular basis?

I was practicing the opposite of gratitude by focusing on all the things I didn't like in my life
I wasn't taking responsibility for finding happiness in my daily life - I was just waiting for it to magically appear once I achieved certain things.

Here are 3 tips to stop indulging in the "Happy Later Fantasy":

Be more mindful and appreciate the meaningful moments in your daily life
Deliberately create happiness by engaging in hobbies and self-care, spending time with loved ones and exercising regularly
Let go of pressuring yourself to have a "perfect" future

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

188 // Goal Setting Categories Aug 07, 2019

Hello and welcome to episode 188 of The Mindful Kind podcast.

In this episode, I've taken some time to think about what I'd like to achieve by the end of the year. I set goals based on different life categories and I'd love to invite you to do the same!

Those goal setting categories include:

Self-care
Health
Relationships
Work
Fun

Don't forget to subscribe to my newsletter at www.rachaelkable.com/subscribe and head over to www.rachaelkable.com/podcast/188 to grab a free copy of my Celebrating Your Goals workbook.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

187 // Benefits of Minimalism Aug 01, 2019

Welcome to episode 187 of The Mindful Kind podcast!

In this episode, I'll be sharing some of my own experiences with the benefits of minimalism, including:

valuing things (like relationships and meaningful work) other than material things (I also mention a book called Lost Connections by Johann Hari and some interesting research starting at Chapter 8)
more time
more financial freedom
less time spent cleaning and organising
less overwhelm

Don't forget to head over to my blog to also discover 8 minimalism hacks: https://www.rachaelkable.com/blog/minimalism-benefits-and-hacks

I'd also like to say a huge thank you to all my listeners - The Mindful Kind just reach 4 million downloads! I'm completely blown away:)

Thank you and I hope you have a wonderful week, Mindful Kind.

186 // Emotional Intelligence & Mindfulness Jul 24, 2019

Hello and welcome to episode 186 of The Mindful Kind podcast.

In this episode, I'm really excited to be talking about what emotional intelligence is and some simple tips to cultivate it.

The tips include:

Being mindful of your emotions
Learning about common cognitive distortions and how they can influence your emotions
Sharing about your emotions and listening to other people talk about their emotions

In the episode, I mention a few different resources you can explore:) Here are the links:

5 Soothing Mindfulness Techniques for Winter

Subscribe to my newsletter

Episode 182 and 183 of The Mindful Kind podcast about cognitive distortions

Episode 24 of The Mindful Kind podcast about being a mindful listener

Episode 105 of The Mindful Kind podcast about simple ways to practise communication

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

185 // Focusing on Mudita Jul 17, 2019

Hello and welcome to episode 185 of The Mindful Kind podcast.

In this episode, I've explored the concept of Mudita (vicarious joy), including what it is, why it's important and how I'll be cultivating Mudita in my own life.

Here are the ways I'll be cultivating Mudita:

By asking my friends and family about the joyful experiences in their lives
By feeling happy for people's "highlight reels" on Instagram
When feelings of jealousy or envy occur, I'll try to lean into Mudita
By becoming more present for the experiences of joy in my own life

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

184 // How I'm Cultivating More Positivity in My Life Jul 11, 2019

Hello and welcome to episode 184 of The Mindful Kind podcast.

I'm getting a little candid on this episode and sharing how I'm putting in an effort to be a more positive person. I tend to find it easy to focus unnecessarily on negative things and I'm trying a few different strategies to try to change that!

Here are my tips for cultivating more positivity:

Start conversations on positive notes
Exercise (even when you don't really feel like it)
Practise gratitude every day and in different ways
Treat yourself with joyful activities

I'd love to hear your thoughts on this, so please come over to my Facebook: www.facebook.com/rachaelkable or Instagram: www.instagram.com/rachaelkable to let me know!

Don't forget to check out some of my other episodes about positivity!

Episode 160, Make a List of Things to Do For Fun
Episode 114, Outlooks on Life: Optimism
Episodes 65-69, The Positivity Series

And head over to my blog to read A Powerful 5-Step Guide for a Happier, More Mindful Life: https://www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

183 // Cognitive Distortions (Part Two) Jul 03, 2019

Hello and welcome to episode 183 of The Mindful Kind podcast. This is Part Two of Cognitive Distortions, so if you haven't yet listened to episode 182, please go and do that first!

In this episode, I've shared more interesting examples of cognitive distortions, including:

Magnification
Emotional reasoning
"Should" statements
Labelling
Personalisation and blame

To read the full list of cognitive distortions, head over to my blog post: http://www.rachaelkable.com/blog/cognitive-distortions-and-anxiety

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

182 // Cognitive Distortions (Part One) Jun 27, 2019

Hello and welcome to episode 182 of The Mindful Kind podcast.

In this episode, I'm really excited to chat about cognitive distortions, including what they actually are, where the concept came from and some examples of different types of cognitive distortions.

Here are the 5 types of cognitive distortions shared in this episode:

All-or-nothing thinking
Overgeneralisation
Mental filter
Disqualifying the positive
Jumping to conclusions (mind reading and fortune telling)

Here are some great references and links for further reading:

TED talk by Dr David Burns: https://www.youtube.com/watch?v=H1T5uMeYv9Q

10 Cognitive Distortions Identified in CBT: https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412

Cognitive Behavioural Therapy: https://www.simplypsychology.org/cognitive-therapy.html

Be sure to tune in next week for Part Two of this episode!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

181 // Finding More Life Purpose Jun 20, 2019

Hello and welcome to episode 181 of The Mindful Kind podcast!

Thank you for tuning in to this episode - which is actually coming out on the day of my birthday:)

I thought I would explore the topic of life purpose and how I'm moving forward after achieving my big goal of writing a book (and then feeling a bit lost afterwards).

Here are my 4 top tips for finding more life purpose:

Write down all the things that help you feel purposeful (and perhaps, acknowledge why they help you feel purposeful)
Visualise your ideal life - notice the parts of your life that are already ideal and think about how you can work towards creating a more ideal life for yourself
Let go of things that don't serve you or hold you back from achieving your potential
Remind yourself that it's okay when the reality of achieving a goal is different from what you expected.

If you haven't got a copy of The Mindful Kind book, head over to: http://www.rachaelkable.com/themindfulkindbook

I hope you have a wonderful week, Mindful Kind.

180 // How To Turn a Bad Day Around Jun 13, 2019

Hello and welcome to episode 180 of The Mindful Kind podcast!

In this episode, I've talked all about a recent experience of mine where a stressful morning turned into a wonderful day.

Because I often struggle to turn a tough day around, I thought I would do a little research and share some tips for this so we can work on it together!

Tip 1 // Exercise - get your body moving and enjoy some endorphins (I'll be aiming to get out of bed earlier so I can be more consistent with this!).

Tip 2 // Notice negative thoughts and gently challenge them (in a self-compassionate way).

Tip 3 // Practise mindfulness, meditation and self-care. Make the time to look after your wellbeing - even if it's just a few minutes!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

179 // How To Relax and Be Mindful Jun 06, 2019

Hello and welcome to episode 179 of The Mindful Kind podcast.

Thank you to Katie for inspiring this episode with her question about how to relax during breaks from college.

My top 3 tips for making the most of relaxation include:

Prepare yourself to relax by taking some time beforehand to disconnect from work/study/busy-ness and get ready to immerse yourself in relaxation
Practice mindfulness during your relaxation time so you can really experience it
Practice relaxing every day so it's not a shock to the system when you suddenly have a break or an opportunity to relax.

Head over to www.rachaelkable.com/podcast/179 to grab a free chapter of my book, The Mindful Kind!

And don't forget to check out my meditation albums at www.rachaelkable.com/shop

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

178 // Positive Ways to Use Your Phone May 30, 2019

Hello and welcome to episode 178 of The Mindful Kind podcast, which is all about using your phone in a positive way!

Here are my top tips:

Be aware of your feelings as you use your phone and if you notice yourself experiencing negativity, remember that it's okay to take a step back and look after yourself.
Put your phone down to enjoy face-to-face interactions.
Delete the apps from your phone that don't add value to your life and find new ones that do add value!
Connect with people and share kindness and compassion through your phone use.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

177 // How to be Productive When You Feel Drained May 23, 2019

Hello and welcome to episode 177 of The Mindful Kind podcast about how to be productive when you feel drained.

Thank you to everyone on Instagram who voted for this topic!

First of all, you'll hear about the two things I prioritise when I'm feeling drained; self-care and my podcast (which is the most important part of my work).

You'll also discover my favourite productivity tips, including:

Delete social media apps from your phone
Keep a list of your favourite self-care activities to do when you feel drained
Use apps which help you be productive (I like Forest and MinimaList)
Keep a "dream" to-do list and a "realistic" to-do list
Take mindful breaks. You can learn more about this in my article: http://www.rachaelkable.com/blog/effective-mindful-breaks-at-work

At the end of the episode, I'll also guide you through a short mindfulness technique.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

176 // The Best Activities for Your Morning Routine May 16, 2019

Hello and welcome to episode 176 of The Mindful Kind podcast.

In this episode, you'll hear about my favourite morning activities, including meditation, checking my indoor plants and cuddling my dogs while I slowly prepare for the day ahead.

I also asked my Instagram and Facebook communities to share their favourite morning activities!

Here are all the links and resources mentioned in the episode:

Good Morning Meditation Album - www.rachaelkable.com/shop
Facebook - www.facebook.com/rachaelkable
Instagram - www.instagram.com/rachaelkable
The Ignite Your Intuition podcast with Steph Demetrious
Free Members Library - www.rachaelkable.com/subscribe

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

175 // What-If Thoughts May 09, 2019

Hello and welcome to episode 175 of The Mindful Kind podcast.

This episode was inspired by an episode of the Australian television show, "You Can't Ask That".

In this episode, you'll hear about my own experiences with what-if thoughts and a simple 4-step process for coping with these types of thoughts.

Step 1: Acknowledge the what-if thought

Step 2: Practise mindfulness

Step 3: Repeat step 1 and 2

Step 4: Seek good quality support

Don't forget to find me on Facebook and Instagram by searching for Rachael Kable.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

174 // Building Strong Friendships as a Highly Sensitive Person May 02, 2019

Hello and welcome to episode 174 of The Mindful Kind podcast!

In this episode, I've shared my thoughts and advice on creating strong friendships as a highly sensitive person.

Here are my top 4 tips:

Nurture friendships with kind-hearted, open-minded and compassionate people
Put boundaries in place to protect your emotions
Join online workshops and courses to find like-minded people
Be a little bit reserved at the start of a friendship

I also answered these two questions:

How can you support someone while protecting your own emotions?

How can you tell when someone is taking advantage of your giving nature?

Thank you to Olivia for inspiring this episode!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

173 // Tips to Level-Up Compassion and Acceptance Apr 25, 2019

Hello and welcome to episode 173 of The Mindful Kind podcast.

In this episode, I've shared 3 tips to help you level-up your compassion and acceptance.

These tips include:

Listen to someone without giving advice.
Challenge your judgements about other people.
Acknowledge the pain of other people without comparing their experiences with anyone else's.

I also want to say a huge thank you to my wonderful listeners, many of whom have been kind enough to write thoughtful reviews and send lovely messages and comments on social media. I'm so grateful for you all!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

172 // Things You Might Not Know About Me Apr 18, 2019

Hello and welcome to episode 172 of The Mindful Kind podcast.

In this episode, I've shared some insights into my personal life so you can get to know me a little bit more!

You'll find out 3 things you might not know about me and I've answered lots of great questions from my Instagram followers, including:

Where is your next travel destination?

What is the bravest thing you've done in your life?

How did you discover that your purpose was to teach mindfulness?

What is your guilty pleasure?

How do you deal with burnout?

What do you use for guided meditation?

Spoiler: I love meditones by Sonesence and this is my favourite album: Floating Grounding (please note that I’m a proud partner with Tahlee and I may receive a commission if you purchase an album through my link at no extra cost to you)

What does a typical day look like for you?

And more!:)

I hope you enjoy listening and have a wonderful week, Mindful Kind.

171 // Being a Highly Sensitive Person Apr 11, 2019

Hello and welcome to episode 171 of The Mindful Kind podcast.

In this episode, I've shared my thoughts on being a highly sensitive person and how mindfulness has supported my through some overwhelming experiences.

To hear more about my thoughts on this topic, be sure to check out episode 3 of The Seekers' Sanctuary podcast with Tahlee from Sonesence: https://www.sonesence.com/seekers-sanctuary-rachael-kable/

Here are some of the resources I mentioned in this episode:

Book 1: The Highly Sensitive Person - How to Thrive When the World Overwhelms You by Elaine Aron

Book 2: The Empath's Survival Guide by Judith Orloff

Article: 24 Signs of a Highly Sensitive Person

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

170 // More Tips to Help You Accept Yourself Apr 04, 2019

Hello and welcome to episode 170 of The Mindful Kind podcast!

This is part 2 of the self-acceptance episode, so if you haven't tuned in to episode 169 yet, be sure to check it out first to hear the first 4 self-acceptance tips.

More self-acceptance tips:

Tip 5: Focus on your strengths, skills and qualities. Try to acknowledge your strengths and accept compliments from others. Check out episode 21 of The Mindful Kind podcast to find out more about gratitude and training ourselves to look for the good things in life.

Tip 6: Improve your self-talk by replacing self-criticism with kind and encouraging thoughts.

Tip 7: Spend time with people who encourage you to accept yourself.

Tip 8: Be self-compassionate. Tune in to episode 153 of The Mindful Kind to learn more about self-compassion, including what it is and what it looks like. Also, if you are looking for guidance on being more self-compassionate, be sure to check out my meditation album about self-compassion: http://www.rachaelkable.com/selfcompassion-album

Tip 9: Laugh with yourself when you make mistakes.

Tip 10: Do things that make you feel proud of yourself. To find out more about living in a way that aligns with your values, you might enjoy reading The Desire Map by Danielle Laporte.

Tip 11: Set realistic goals to build yourself up and celebrate each step you take towards bigger dreams.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

169 // Tips to Help You Accept Yourself Mar 28, 2019

Hello and welcome to episode 169 of The Mindful Kind podcast.

In this episode, you'll hear more about self-acceptance, including what it is and 4 tips to help you accept yourself more.

Tips include:

1: Know that you deserve to accept yourself

2: Be curious about improving rather than beating yourself up over mistakes

3: Celebrate your perceived shortcomings and flaws

4: Be proud of being unique

Be sure to subscribe to The Mindful Kind podcast so you won't miss Part 2 of this episode, in which I'll share another 7 tips for cultivating self-acceptance.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

168 // Tips for Going Outside Your Comfort Zone Mar 21, 2019

Hello and welcome to episode 168 of The Mindful Kind podcast.

In this episode you'll discover why it's important to go outside your comfort zone, an example of how I went outside my own comfort zone and some tips about how you can go outside your comfort zone, too.

The tips include:

Seek support for particularly challenging journeys outside your comfort zone
Try doing everyday things differently
Change ‘I can’t do it’ to ‘I can’t do it, yet’
Return to your comfort zone to recharge, or when you’ve gone beyond optimal stress
Use affirmations
Do nothing (make sure you listen to the episode to find out why!)

To find out more about my book, head over to www.rachaelkable.com/themindfulkindbook

You can also find The Mindful Kind Audiobook on Bolinda, Audible, Google Play and Amazon.

Don't forget to check out my latest interviews on the Demystifying College Admissions Podcast and Wellbeing Weekly!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

167 // Grief and Continuing Bonds Mar 14, 2019

Hello and welcome to episode 167 of The Mindful Kind podcast.

In this episode, I've shared my thoughts on grief, including the 5 stages of grief and continuing bonds.

You'll learn more about the 5 stages of grief (according to Elizabeth Kubler-Ross), including: denial, anger, bargaining, sadness and acceptance.

I've also discussed the potential importance of continuing bonds and how I've used them to cope with my own grief. You'll hear about examples of continuing bonds, some benefits of them and how they can be helpful when dealing with grief.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

166 // Minimalism Tips I Learned While Moving House Mar 07, 2019

Hello and welome to episode 166 of The Mindful Kind podcast.

My little family and I are in the process of moving homes and in the last few weeks, I've learned some interesting things about minimalism. I thought I'd share my top 6 tips about minimalism so you can try them out for yourself!

Tip 1: Watch Marie Kondo's show on Netflix called "Tidying Up" (or check out some Youtube videos about her methods).

Tip 2: Give away things to people who will enjoy them more.

Tip 3: Swap big things for little things (or keep digital versions instead of physical versions).

Tip 4: Rearrange your home so you can have meaningful experiences.

Tip 5: Leave cupboards intentionally empty.

Tip 6: Identify if your things actually help you live the life you want to live.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

165 // 5 Life Lessons I Learned From My Grandad Feb 28, 2019

Hello and welcome to episode 165 of The Mindful Kind podcast.

I really wanted to take the time to celebrate my Grandad and the wonderful memories I have about him. After he passed away a few days ago, I haven't been able to think about much else and I decided to create this podcast episode to dedicate to him.

Here are the life lessons I've learned from my Grandad:

Be a kind and forgiving person
Appreciate the world and nature
Tell people you love and care for them
Try to be resilient through the waves of life
Make other people feel special

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind xx

164 // The Mindful Kind BOOK Feb 20, 2019

Hello and welcome to episode 164 of The Mindful Kind podcast about The Mindful Kind book!

In this episode, I'm answering some fun questions about the book, including:

What is The Mindful Kind book about?
What was my writing process like?
How did I get a book deal?
What was my favourite chapter of the book and why?
Who did I write the book for?
What was the hardest part of writing the book?
How did I use mindfulness and meditation while I was writing the book?
Were there times when I thought I couldn't finish writing the book?

If you would like to learn more about The Mindful Kind book or grab your copy, head over to my website here: http://www.rachaelkable.com/themindfulkindbook

I hope you have a wonderful week, Mindful Kind.

163 // Mindfulness for Nervous Drivers Feb 14, 2019

Hello and welcome to episode 163 of The Mindful Kind podcast!

Having struggled with anxiety while driving and hearing about a few similar experiences from my listeners, I thought it was time to do an episode about mindfulness for nervous drivers.

You'll discover all my top tips for managing stress while driving and using your daily commute as an opportunity to practice mindfulness!

Tip 1: Notice your emotional state

Tip 2: Observe what's happening around you

Tip 3: Use deep breathing exercises and body relaxation

Tip 4: Set an intention to drive mindfully before you go anywhere

Tip 5: Listen to soothing music

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

162 // Morning Meditation Tips Feb 07, 2019

Hello and welcome to episode 162 of The Mindful Kind podcast.

In this episode, you'll discover my 3 top tips for meditating in the morning and why it can be so important.

To pre-order a copy of my book, The Mindful Kind, head to: http://www.rachaelkable.com/themindfulkindbook

And to stay up to date with my book launch events, please follow me on Instagram @rachaelkable or Facebook: www.facebook.com/rachaelkable

Morning Meditation Tips

Tip 1: Use a breathing technique, such as the breathing waltz, oceanic breathing, or mindful breathing.

Tip 2: Meditate before you get out of bed in the morning (but make sure to practice in a seated position).

Tip 3: Check in with how you're feeling emotionally.

If you would like to grab a copy of my Good Morning Meditation Album, head over here: http://www.rachaelkable.com/good-morning-album

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

161 // Tips for a Mindful Morning Jan 31, 2019

Hello and welcome to episode 161 of The Mindful Kind podcast!

In this episode, you'll discover 9 tips to help you create a mindful, positive and relaxing morning.

Tips for when you're short on time:

Do an activity mindfully (like putting on moisturiser) by paying attention to the look, aroma and sensation of it
Do a simple mindfulness practice if you wake up before your alarm goes off
Rather than having a mindful drink, just enjoy each sip by closing your eyes and noticing the flavour

Tips for when you have a little longer (e.g. 15 minutes):

Write in a journal
Do a creative activity mindfully
Meditate. You can discover my Good Morning Meditation Album (and journal) at www.rachaelkable.com/shop

Tips for when you have an hour or two:

Take a bath (and leave your phone out of the room)
Cook and eat your breakfast mindfully
Do a yin yoga class (at home or at a studio)

I hope you enjoyed the episode! If you would like to hear more about mindfulness and meditation, be sure to follow me on Instagram and Facebook (just search for Rachael Kable).

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

160 // Make a List of Things to do for Fun Jan 24, 2019

Hello and welcome to episode 160 of The Mindful Kind podcast!

In this episode, you'll discover how to create a list of things to do for fun and why it can be a really important and powerful method of bringing more joy into your life.

I've also shared my favourite things to do for fun, including:

Watering my indoor plants
Curling up on the couch with the dogs and a good book
Doing yin yoga
Watching funny shows like Lano and Woodley
Spending time in nature

Here are 3 reasons why it's important to create a list of things to do for fun:

You can identify what ISN'T on your list and cut down on that activity
It helps you make fun a priority
Writing fun activities down increases the chance you'll actually do them!

Come over to my Instagram @rachaelkable to show me your own fun lists!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

159 // 7 Ways to Relieve Stress Jan 17, 2019

Hello and welcome to episode 159 of The Mindful Kind podcast.

In this episode, discover 7 simple ways to relieve stress quickly, including:

1: Use a deep breathing technique, such as relaxing the body and releasing tension with each exhale

2: Talk to someone supportive

3: Spend time in nature

4: Be self-compassionate - head to rachaelkable.com/shop to get your copy of my self-compassion meditation album

5: Write in a journal

6: Do a body scan - check out episode 150 to hear this technique in full!

7: Listen to relaxing music, such as the Peaceful Piano playlist on Spotify.

Don't forget to follow me on Instagram @rachaelkable or sign up to my newsletter at www.rachaelkable.com/subscribe to hear more about my upcoming book launch!

I hope you have a wonderful week, Mindful Kind.

158 // Bad Habits to Break in 2019 Jan 10, 2019

Hello and welcome to episode 158 of The Mindful Kind podcast about bad habits to break in 2019.

In this episode, I'll be sharing all the unhelpful habits I'd like to break this year, including:

Being too busy
Saying "yes" when I actually want to say "no"
Prioritising screen time
Letting negative thoughts and emotions rule the show
Buying new things unnecessarily

I hope you enjoy this personal episode and that it inspires you to think of a few things you might like to stop doing in 2019!

I hope you have a wonderful week, Mindful Kind.

157 // Resolutions for 2019 Jan 03, 2019

Hello and welcome to episode 157 of The Mindful Kind podcast.

Since we're only a few days into 2019, I thought I'd share some fun resolutions which can help you incorporate more self-care and mindfulness into your life.

1: Implement at least one hour of meaningful self-care into your life each week.

2: Practice mindfulness first thing when you wake up in the morning.

3: Read a self-help/wellness/health book.

4: Spend more time with people who make you feel good.

5: Start a daily meditation practice.

6: Figure out a better evening routine.

7: Spend more time around nature.

8: Declutter your home.

9: Spend less time on your phone.

10: Start (or maintain) a journaling practice.

Head over to my website to grab a free copy of these resolutions in a checklist format at www.rachaelkable.com/podcast/157

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

156 // Mental Health Tools for 2019 Dec 27, 2018

Hello and welcome to episode 156 of The Mindful Kind podcast featuring all my favourite mental health tools for 2019!

You can read the blog post about mental health tools here: http://www.rachaelkable.com/blog/mental-health-tools-2019

The tools mentioned in this episode include:

Two journals called Curation by Saint Belford and The Artist of Life Workbook by Lavendaire
Books including The Mindful Kind (to be released in February 2019), The Happiness Trap by Dr Russ Harris, Lost Connections by Johann Hari and Slow by Brooke McAlary.
Meditones by Sonesence
My Self-Compassion Meditation Album: http://www.rachaelkable.com/selfcompassion-album
Indoor plants
Podcasts including Happier by Gretchen Rubin, The Lavendaire Lifestyle, 10% Happier with Dan Harris, The One You Feed Podcast and Slow Your Home by Brooke McAlary. You can also listen to my most recent interview with Rick Paddock on the Mind Flipping podcast.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

155 // Coping with Christmas Dec 20, 2018

Hello and welcome to episode 155 of The Mindful Kind podcast.

In this episode, I'll be sharing some simple tips you can use to take care of yourself during the holidays. If you've been having a difficult time or if you're feeling sad, stressed, lonely, frustrated or worried this Christmas, then I hope this episode will help you feel supported and give you some helpful ideas to get through it.

Tip 1: Switch off social media and don't compare yourself to others.

Tip 2: Celebrate the holidays in ways which feel good for you (even if it means not celebrating at all).

Tip 3: Prioritise your emotional wellbeing.

Tip 4: Don't worry about setting goals or resolutions yet.

Tip 5: Regularly practice mindfulness and meditation. Be sure to grab your copy of my self-compassion meditation album and eBooks at www.rachaelkable.com/shop

I've also described the simple mindfulness practice of doing a body scan and noticing all the sensations in/around your body as you go.

Wishing you a great Christmas and I hope you have a wonderful week, Mindful Kind.

154 // Unexpected Times when you can be Mindful Dec 13, 2018

Hello and welcome to episode 154 of The Mindful Kind podcast.

In this episode, you'll discover some unexpected times when you can be mindful, including:

When you're taking a shower
During ad breaks on tv
When you're lying in bed at night
Whenever you're waiting

I've also shared simple mindfulness techniques you can use when you're short on time, such as:

Noticing your senses
Feeling your breath with one hand on your stomach and one hand on your chest
The Point of Stillness breathing technique
A body scan (for an example of this technique, listen to episode 150 of The Mindful Kind)

Don't forget to check out my self-compassion meditation album by going to my shop: www.rachaelkable.com/shop

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

153 // Self-Compassion Dec 08, 2018

Hello and welcome to episode 153 of The Mindful Kind podcast.

In this episode, you'll discover what self-compassion actually is, examples of self-compassionate responses and some of the misconceptions surrounding self-compassion.

You'll also hear a sample of my meditation album about self-compassion!

To grab your copy of the full meditation album and meditation journal, head to: http://www.rachaelkable.com/selfcompassion-album

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

152 // Meditation Q and A Nov 29, 2018

Hello and welcome to episode 152 of The Mindful Kind podcast.

Over on Instagram @rachaelkable, I asked my community what they would like to know about meditation! In this episode, I've answered some awesome questions, including:

What do you use during meditation? Music? Candles? Mala beads?
How do you build a daily habit of meditation?
How can you zone out distractions?
Is there a way to meditate while driving to help anxiety?
What is a fun, mindful activity for the Christmas holidays?
How to help children start meditating?
And more!

Here are some of the resources mentioned in the episode:

Combardis Elixirs aromatic spray (use the code rachaelkable for a discount)
Fresh Body Fit Mind app by Amanda Bisk
Mindful Christmas Challenge - episode 105 of The Mindful Kind podcast and episode 5 of The Mindful Kind video blog
3 Simple and Interesting Ways to go for a Mindful Walk

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

151 // My Journey with Meditation Nov 22, 2018

Hello and welcome to episode 151 of The Mindful Kind podcast and the third episode in the meditation mini-series.

In this episode, you'll discover more about my own journey with meditation, including my biggest challenges and the reasons why meditation has been so important to me.

I've also answered some of the questions I'm often asked about meditation, including:

Whether it's better to meditate sitting up or lying down
How long you should meditate for, and
How to stop the mind wandering

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

150 // Types of Meditation + a Body Scan Nov 15, 2018

Hello and welcome to episode 150 of The Mindful Kind podcast!

This is the second episode of the meditation mini-series, so if you haven't listened to episode 149 yet, be sure to go back and check it out to learn about what meditation is and some of the benefits it can offer.

In this episode, you'll discover some different types of meditation, including:

Breathing meditations (relaxing with each exhale and elliptical breathing)
Mindfulness meditation (watching the breath, tuning into the senses and body awareness)
Loving-kindness meditation

And I've also shared a body scan which you can listen to and also try yourself!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

149 // The Benefits of Meditation Nov 08, 2018

Hello and welcome to episode 149 of The Mindful Kind podcast.

This is the first episode in my new mini-series about meditation, so I've decided to talk about what meditation is, some of the research on it and a few of the potential benefits of a meditation practice.

Here are the links to some of the studies I mentioned:

Article: Does meditation have benefits for mind and body?

Article: Scientific benefits of meditation

Article: Meditation leads to greater pain relief than morphine

Some of the benefits of meditation can include reduced stress, anxiety and depression, increased self-awareness, better attention, help with anger management, more compassion and improved sleep.

Be sure to keep an eye out for the next episode in the meditation mini-series about the different types of meditation.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

148 // Travel, Panic and Readjusting to Life Again Nov 01, 2018

Hello! I'm so excited to be podcasting again after a few weeks away while I travelled overseas.

In this episode, I've shared some of my travel experiences and things I learned, including how I planned our trip, why we spent so much time doing non-touristy things and what I found out about my own anxiety.

You'll also get to hear my exciting news;)

Here are my 4 top tips for readjusting back to normal life:

Take a short break after you get back from holiday and before you go back to work
Use to-do lists and planners
Incorporate fun things you did while travelling into your regular life
Engage in self-care

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

147 // A Recap and Relaxing Breathing Technique Sep 20, 2018

Hello and welcome to episode 147 of The Mindful Kind podcast.

As I'm taking a short break from the podcast, I've shared a recap of my top resources (including podcast episodes, free downloads, eBooks and articles) for you to explore while I'm away!

Feel free to follow me on Instagram @rachaelkable for updates of my travels in Europe:)

Here are all the resources mentioned in the episode:

Article - A Meaningful Mindfulness Routine for Beginners

My eBooks

Mini series - Goal Setting

Mini series - Positivity

Mini series - Communication

In this episode, you'll also discover a relaxing breathing technique.

Thank you for listening and I hope you have a wonderful month, Mindful Kind.

146 // A Challenge for Paying Better Attention Sep 13, 2018

Hello and welcome to episode 146 of The Mindful Kind podcast.

In this episode, I've shared a fun challenge to help you cultivate your attention and practice mindfulness!

Challenge 1: Give someone your full attention while you have a conversation with them

Challenge 2: Wait with patience and try to experience the present moment

Challenge 3: Use a breathing technique and re-focus your mind when it wanders

Challenge 4: Single-task when you would normally multi-task

Challenge 5: Allocate time for distracting activities

Challenge 6: Create a to-do list of distractions

Challenge 7: Engage in a creative activity for 20 minutes without distractions

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

145 // Productivity and Mindfulness Sep 06, 2018

Hello and welcome to episode 145 of The Mindful Kind podcast.

I'm super excited about sharing heaps of productivity tips and behind-the-scenes peeks into my own experiences with productivity and mindfulness.

In this episode, you'll discover some recent (and interesting!) research about productivity and mindfulness, plus 3 tips to help you be mindful and productive including:

How to take mindful breaks
Why it's important to process your emotions, and
When to use the "one seat" mindfulness meditation.

I've also answered some great questions from my Instagram followers about productivity, including how to reward yourself for being productive and how to use lists to your advantage (and more!). Be sure to follow me on Instagram @rachaelkable for a chance to ask me your questions another time!

If you'd like to find out more about the live Q and A Facebook group, head over to http://www.rachaelkable.com/live-q-a/

Thank you for listening and I hope you have a wonderful week, Mindful Kind!

144 // Rejection and Mindfulness Aug 30, 2018

Hello and welcome to episode 144 of The Mindful Kind podcast! In this episode, you'll discover 3 tips to cope you cope with rejection mindfully and some interesting research about rejection.

For example, a study by Kirsten Weir in 2012 found that rejection causes the brain's pain receptors to respond as though the body has been physically injured.

Here are the 3 tips for coping with rejection mindfully:

Acknowledge how you're feeling non-judgementally and give yourself space to process those feelings
Slow the spiral of negative thoughts by using mindfulness techniques, such as doing a body scan or mindful breathing
Learn from rejection in meaningful and positive ways

It can also be important to remember that you're not alone in feeling rejection - many of us have been there and will experience it again in the future! If you need extra support, you might like to speak with a trusted friend, chat with a counsellor or psychologist, or call a Helpline.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

143 // How To Create a Mindful Home Aug 23, 2018

Hello and welcome to episode 143 of The Mindful Kind podcast!

In the previous episode, I spoke about how to mindfully live with other people, so I thought I'd also share some thoughts about creating a mindful home.

Here are my top 6 tips for creating a mindful home:

Get some indoor plants (don't forget to follow me on Instagram @rachaelkable to see my indoor plant collection!)
Declutter
Be intentional about the colours you use
Start a Pinterest board for home inspiration
Create a self-care space, and
Make meaningful atmospheres in your favourite rooms

If you'd like to hear more thoughts on this topic, you might also enjoy episode 68 of The Mindful Kind podcast about Positive Spaces and Mindfulness.

I hope you have a wonderful week, Mindful Kind!

142 // Mindfully Living with Other People Aug 16, 2018

Hello and welcome to episode 142 of The Mindful Kind podcast!

In this episode, you'll discover 3 tips for living with people more mindfully, including:

Being assertive (for more inspiration, check out episode 102 of The Mindful Kind podcast)
Practising gratitude, and
Doing chores mindfully (for more inspiration, check out episode 66 of The Mindful Kind podcast)

If you enjoy listening to The Mindful Kind podcast, please don't forget to leave a review and head over to my website at www.rachaelkable.com for more mindfulness resources, including my blog, video blog and free members section!

I hope you have a wonderful week, Mindful Kind.

141 // Conscious Consumption Aug 09, 2018

Hello and welcome to episode 141 of The Mindful Kind podcast! In this episode, I'll be sharing my thoughts on conscious consumption in 3 different areas:

1: Consumption of food and drink (including how to eat mindfully and why it's important to listen to your body)

2: Consumption of content (including the 5 main ways we consume content and which one is best for allowing you to be mindful)

3: Consumption of natural resources, such as land, food and water, and how we can make a positive difference in the world.

I hope you enjoy this episode and have a wonderful week, Mindful Kind!

140 // Art and Mindfulness Aug 02, 2018

Hello and welcome to episode 140 of The Mindful Kind podcast. This episode is all about how to look at (and create!) art more mindfully.

If you're not yet following me on Instagram, you can find me @rachaelkable.

How to look at art mindfully:

Notice the different colours and textures
Be non-judgemental
Feel the emotions and moods the art might evoke (side note: two of my favourite artists to follow on Instagram include @tbfrost and @sophiemelville_artist

If you'd like to check out the gorgeous watercolour cards Sophie and I collaborated on, you can find them here: http://www.sophiemelville.com/product/gift-cards-set-of-6

Don't forget to create some kind of art mindfully this week by allowing yourself to make mistakes, tuning in to your senses and observing feelings as they come and go.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

139 // Loneliness and Mindfulness Jul 26, 2018

Hello and welcome to episode 139 of The Mindful Kind podcast.

In this episode, I've shared some of my own experiences with loneliness, isolation and mindfulness, plus 5 tips to help you deal with loneliness in a mindful way.

Tip 1 // Remember that being alone doesn't have to equal loneliness

Tip 2 // Schedule a catch up

Tip 3 // Experience loneliness mindfully

Tip 4 // Engage in self-care

Tip 5 // Create meaningful responsibilities in your life

If you would like to find out more about my live Q and A Facebook group, head over here: http://www.rachaelkable.com/live-q-a/

I hope you enjoy the episode and have a wonderful week, Mindful Kind!

138 // My Book Journey Jul 19, 2018

Hello and welcome to episode 138 of The Mindful Kind podcast.

I really hope you enjoy this episode and learning about my book journey! You'll discover:

How my book writing journey began
Why mindfulness and meditation have been so important
How I prioritised writing a book (and finished the manuscript in 8 months)
Some of the struggles I experienced along the way

I hope you enjoy listening and have a wonderful week, Mindful Kind.

137 // Myths About Mindfulness (Part Two) Jul 12, 2018

Hello and welcome to episode 137 of The Mindful Kind, which is Part Two of myths about mindfulness!

If you haven't yet listened to Part One, be sure to go back to episode 136 to hear the first two big myths (plus a simple mindful breathing technique).

In this episode, you'll hear about three more mindfulness myths, including:

That you need a formal meditation practice in order to be mindful
That you should take time out of your day to practise mindfulness
And that it's bad for your mind to wander during your mindfulness practice

Thank you for listening and I hope you have a wonderful week, Mindful Kind!

136 // Myths About Mindfulness (Part One) Jul 05, 2018

Hello and welcome to episode 136 of The Mindful Kind podcast.

In this episode, I've shared my thoughts on two of the big myths about mindfulness:

That mindfulness is simple, and
That mindfulness should stop us from feeling "negative" emotions.

I think it's really important to understand why those two ideas aren't true so we can build more self-compassionate mindfulness practices.

I really hope you enjoy the episode and stay tuned for Part Two!

Have a wonderful week, Mindful Kind.

135 // Travel Anxiety and Mindfulness Jun 28, 2018

Welcome to episode 135 of The Mindful Kind podcast.

In this episode, you'll discover more about travel anxiety and how to manage it using some simple mindfulness tips and helpful strategies.

Mindfulness Tips:

Use a physical anchor to help you focus on the present moment and slow anxious thoughts
Tune into your senses by noticing 5 things you can see, hear and feel
Stretch your body to relieve tension

More helpful strategies...

View your anxiety as excitement
Balance out negative thoughts with positive, specific thoughts about your trip

Thank you for listening and I hope you have a wonderful week, Mindful Kind!

134 // Reflections On My Year Jun 21, 2018

Hello and welcome to episode 134 of The Mindful Kind podcast!

Since it was my birthday the day before I recorded this episode, I decided to share some reflections on the past year and also what I'm hoping for in the year ahead.

I hope you enjoy this more personal episode:)

If you'd like to find out more about my blog, eBooks, live Q and A and latest offerings, please head over to my website at www.rachaelkable.com. Don't forget to sign up for my newsletter to stay up to date!

And if you would like to donate to The Mindful Kind, you can find me on Patreon here: https://www.patreon.com/themindfulkind

I hope you have a wonderful week, Mindful Kind.

133 // Seasonal Affective Disorder Jun 14, 2018

Hello and welcome to episode 133 of The Mindful Kind podcast!

In this episode, I've shared:

What seasonal affective disorder is
What the symptoms can include
How seasonal affective disorder can be treated, and
Two mindfulness practices for people experiencing seasonal affective disorder

You'll also discover what's been happening behind the scenes in my own life lately, including writing a book, leaving my part-time job and moving house!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

132 // Specific Mindfulness Practices Jun 07, 2018

Hello and welcome to episode 132 of The Mindful Kind podcast!

In this episode, I've shared 8 specific tips to help you practice mindfulness in everyday life, including:

Tip 1 is to look outside your bedroom window first thing in the morning
Tip 2 is to pay some attention to the warmth of a mug of coffee or tea in your hands
Tip 3 is to choose a task around the house and notice the difference from before you do it and after
Tip 4 is to stretch your body in some way and really savour the movement
Tip 5 is to use a breathing practice whenever you can feel yourself starting to become overwhelmed
Tip 6 is to give someone a mindful hug
Tip 7 is to appreciate the scent of a beauty product
Tip 8 is to notice the colours of nature.

Don't forget to come and find me on Facebook and Instagram (@rachaelkable) or come and join my live Q and A Facebook Group: http://www.rachaelkable.com/live-q-a/

I hope you have a wonderful week, Mindful Kind!

131 // Mindful Exploration of Emotions May 31, 2018

Hello and welcome to episode 131 of The Mindful Kind podcast.

In this episode, you'll discover three components of emotions, including:

A subjective component, which is the unique experience of emotions from person to person
A physiological component, which involves the physical sensations of emotions, and
A cognitive component, which is about how we interpret and label emotions. I also share "misattribution of arousal" which is the inaccurate labelling of emotions.

To mindfully explore emotions, try to identify the subjective, physiological and cognitive components of your emotions (without judging anything you might notice).

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

130 // Dealing with Post-Holiday Blues May 24, 2018

Hello and welcome to episode 130 of The Mindful Kind podcast!

First of all, a huge thank you to everyone who has left reviews for The Mindful Kind- it means a lot!

If you'd like to come and find me on Instagram, my handle is @rachaelkable

In this episode, I've answered a listener's question about overcoming post-holiday blues. The tips I shared include:

1: Use mindfulness whenever you feel worried about the passing of time

2: Connect with your experiences while on holiday

3: Let go of the need to have a perfect holiday

4: Remember that it's ok to feel sad at the end of a holiday

5: Find new things in your life to look forward to

6: Use your holiday as inspiration for your life at home

7: Look for things you can be grateful for

8: Remember there will be more holidays in your future!

If you'd like to check out my live Q and A Facebook Group, head over here: http://www.rachaelkable.com/live-q-a/

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

129 // Mindfulness for Stress Prevention May 17, 2018

Hello and welcome to episode 129 of The Mindful Kind podcast!

In this episode, you'll learn more about mindfulness for stress and anxiety prevention, including how it can help you manage small amounts of stress and prevent it from spiralling out of control.

I've also shared some examples from my own life about stress and how mindfulness has helped me deal with it in positive ways.

If you'd like to learn more about practical strategies to increase resilience and decrease stress, you may enjoy my article about it here: http://www.rachaelkable.com/blog/increase-resilience-and-decrease-stress

I hope you have a wonderful week, Mindful Kind!

128 // Low Frustration Tolerance and a Meditation May 10, 2018

Hello and welcome to episode 128 of The Mindful Kind podcast about low frustration tolerance.

In this episode, you'll discover what low frustration tolerance is, how it contributes to stress and some mindful strategies for increasing your frustration tolerance, including:

Acknowledging thoughts in challenging situations without having to believe them (thoughts may include "I can't deal with this, I can't handle this, or I can't get through this")
Challenging those negative thoughts with truthful facts, such as "I've been through a similar situation before and I know I can get through this"
Taking some deep breaths or practising mindfulness to support yourself through difficult situations and feelings of frustration
Allowing yourself to feel however you need to feel without judgement
Noticing if there's anything you can be grateful for in that difficult moment

In this episode, you'll also hear a meditation called The Point of Stillness which begins at 5.40 minutes.

Thank you for listening and I hope you have a wonderful week, Mindful Kind!

127 // Ten Tips for Busy Times Apr 26, 2018

Hello and welcome to episode 127 of The Mindful Kind podcast!

In this episode, you'll discover ten simple tips to help you get through busy times...

1: Spend less time on social media to create more opportunities for self-care

2: Try to embrace flexibility and let go of "shoulds"

3: Remember that it's ok to reschedule!

4: Ask for help

5: Try to make decisions in advance

6: Prioritise your health as much as possible

7: Remember that manageable levels of stress can be helpful

8: Keep one list of all the things you need to do

9: Use affirmations (you might like to check out episodes 125 and 126 for some ideas!)

10: Find your own simple ways of self-soothing

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

126 // Affirmations in Everyday Life Apr 19, 2018

Hello and welcome to episode 126 of The Mindful Kind podcast!

Before listening to this episode, you may like to check out episode 125 for an introduction to affirmations and how to create your own affirmations. In this episode, we'll explore how affirmations can be used in everyday life!

Tips include using self-compassionate affirmations when you look in the mirror, setting an affirmation as a screensaver on your phone, using a strength affirmation instead of scrolling through social media, and much more.

Be sure to head over to www.rachaelkable.com/podcast/126 to download your own free copy of all my favourite affirmations!

I hope you have a wonderful week, Mindful Kind.

125 // Affirmations and Meditation Apr 12, 2018

Hello and welcome to episode 125 of The Mindful Kind podcast about affirmations!

First of all, you may like to find me on Instagram @rachaelkable to stay up to date with all my mini-meditation and mindfulness sessions via my Instagram Stories:)

In this episode, you'll discover:

What affirmations actually are
How affirmations can be useful
Why honesty is important when choosing affirmations
Two simple tips for creating your own affirmations
How to use affirmations during meditation

I hope you enjoy the episode and be sure to tune in next week to learn how to incorporate affirmations into everyday life!

I hope you have a wonderful week, Mindful Kind.

124 // Mindfulness, Apps and Life Changes Apr 05, 2018

Hello and welcome to episode 124 of The Mindful Kind podcast about mindfulness, apps and a few life changes I've been wanting to share.

First of all, these are the mindfulness practices I've been using regularly:

Mindful breathing
Noticing the weather and how it's changing
Practising yin yoga

The apps I've been using include Aware, Fresh Body Fit Mind, Headspace and Focus Keeper. If you'd like to read my review of Headspace, you can find the article here: http://www.rachaelkable.com/blog/my-personal-experiences-with-meditation-and-the-headspace-app

And the big life changes include leaving my part-time job to focus on my business full-time (you'll hear about why it's a bit nerve-wracking during the episode!), I've started hosting mini-mindfulness and meditation sessions on my Instagram @rachaelkable and we're getting a new puppy in May!

To find out more about the Live Q and A Facebook Group, head over here: http://www.rachaelkable.com/live-q-a/

I hope you have a wonderful week, Mindful Kind!

123 // Self-Care Ideas for Relaxation Mar 29, 2018

Hello and welcome to episode 123 of The Mindful Kind podcast, featuring 12 unique self-care ideas for mindfulness and relaxation!

If you would like to check out the written version of the episode, head over to my website at http://www.rachaelkable.com/blog/10-unique-self-care-ideas-for-mindfulness-and-relaxation-

And if you would like to find out more about the live Q and A Facebook Group, go to this link: http://www.rachaelkable.com/live-q-a/

Some of the self-care practices in the episode include making bath salts (and taking a soothing bath while your phone is in another room!), creating your own inspiring Pinterest boards, doing gentle yin yoga in bed at the end of the day, gratitude journaling and creating a mindful skin care routine.

I hope you enjoy the episode and have a wonderful week, Mindful Kind!

122 // Being More Open-Minded When Trying New Things Mar 22, 2018

Hello and welcome to episode 122 of The Mindful Kind podcast!

This is the final episode of the open-mindedness mini-series and features some simple tips for being open-minded when trying new things (a time when many of us may be judgemental and hard on ourselves!).

You can download a free workbook covering all the tips and activities from this mini-series at www.rachaelkable.com/podcast/122

The tips in this episode include:

-reminding yourself that trying something new is a success in itself

-using affirmations to build your confidence

-remembering that whether you think you can, or you think you can't, you're right!

-looking at all the little things you have achieved and seeing the big picture

-allowing feelings to arise and expressing them in a safe way

-practicing patience

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

121 // Being Open-Minded During Challenging Times Mar 15, 2018

Hello and welcome to episode 121 of The Mindful Kind podcast and the second episode in the open-mindedness mini-series!

In this episode, you'll discover some of my personal experiences with strong emotions and challenging times and how I recently dealt with sadness in a more mindful way.

My top tips for being open-minded during challenging times include:

Remembering that it's not bad or wrong to feel emotions
Accepting that emotions come and go
Listening to your needs and being self-compassionate

Here are some of the resources mentioned in the episode:

Book: "How Emotions Are Made" by Lisa Feldman Barrett

Live Q and A Facebook Group: http://www.rachaelkable.com/live-q-a/

The Mindful Kind on Youtube: https://www.youtube.com/c/rachaelkable

I hope you have a wonderful week, Mindful Kind!

120 // How to be More Open-Minded with Yourself Mar 08, 2018

Hello and welcome to episode 120 of The Mindful Kind podcast!

This is the first episode of my new mini-series about open-mindedness, which was a topic chosen by the members of my live Q and A Facebook Group. To learn more about the group, feel free to head over here: http://www.rachaelkable.com/live-q-a/

In this episode, you'll discover two big challenges which can hinder you from being open-minded, including comparison and other people's opinions.

You'll also hear about some simple activities to help you become more open-minded in the face of these challenges!

I hope you enjoy the episode and have a wonderful week, Mindful Kind.

119 // Mindful Studying Mar 01, 2018

Hello and welcome to episode 119 of The Mindful Kind podcast about mindful studying!

First of all, if you would like to find out more about my live Q and A sessions, head over here: http://www.rachaelkable.com/live-q-a/

Now, let's dive into some mindful studying tips!

Tip 1: Observe your energy rises and falls and create a study plan around them

Tip 2: Practice breathing techniques to manage stress

Tip 3: Take short mindful breaks, such as a mindful cup of tea or using an aromatic spray by Combardis Elixirs

Tip 4: Adopt a mindful attitude towards your studies (attentive, non-judgemental and curious)

Tip 5: Notice different thoughts and how they impact your studies

Tip 6: Explore how you learn best (by watching/reading, listening or doing)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

118 // How to Reverse-Engineer Your Goals Feb 22, 2018

Hello and welcome to episode 118 of The Mindful Kind podcast.

This episode is about how to reverse-engineer your goals. You'll discover what reverse-engineering means and why it's a clever method of setting meaningful and rewarding goals.

You'll also hear about some of my own goals and why they're important to me!

Don't forget to check out my Live Q and A Facebook Group here: http://www.rachaelkable.com/live-q-a/

I hope you have a wonderful week, Mindful Kind!

117 // Mindful Cooking Feb 15, 2018

Hello and welcome to episode 117 of The Mindful Kind podcast!

This episode is based on a question I received during a live Q and A session about how to cook more mindfully!

If you'd like to learn more about joining my live Q and A Facebook Group so you can ask your own questions, head over here: http://www.rachaelkable.com/live-q-a/

The tips in this episode about mindful cooking include:

Being ready for a mindful cooking experience and learning when to practice so it doesn't add stress and overwhelm
Doing a cooking process (such as chopping, stirring or serving) more mindfully
Dealing with challenging emotions and judgements which may arise in the kitchen
Getting creative with your cooking and mindfulness practices

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

116 // 3 Key Tips to a Stronger Mindfulness Practice Feb 08, 2018

Hello and welcome to episode 116 of The Mindful Kind podcast!

In this episode, I've shared 3 key tips to cultivating a stronger mindfulness practice (which I wish I'd known at the start of my own journey!).

You'll hear more about my own struggles with becoming more mindful and some of the obstacles which hindered my progress.

The 3 key tips include:

Working with a personal mentor or coach
Finding ways to stay accountable
Joining like-minded communities

If you would like to find out more about each of these tips, then head over to my website and check out the following articles:

How to Find a Personal Mentor for Your Mindfulness Journey

Mindful Living: Six Tips to Help You Stay Accountable

How to Combat Loneliness and Isolation

And if you would like to find out more about my exclusive, live Q & A Facebook Group, simply head over here: http://www.rachaelkable.com/live-q-a/

I hope you have a wonderful week, Mindful Kind!

115 // Unique Meditation Experiences Feb 01, 2018

Hello and welcome to episode 115 of The Mindful Kind podcast!

In this episode, I'll be sharing some unique meditation experiences, including some different perspectives from my wonderful Instagram community. Be sure to head over to @rachaelkable on Instagram to take part in any future posts!

Discover more about:

Yoga Nidra
Flotation
Binaural beats
Group Meditation

You can find the full wrap up of these meditation experiences (plus 2 extra meditation experiences!) at: http://www.rachaelkable.com/blog/unique-meditation-experiences

Also, don't forget to watch The Mindful Kind Video Blog about mindful adventures at: https://youtu.be/6e4R2tyEdhc or go to www.rachaelkable.com and click on Videos.

I hope you have a wonderful week, Mindful Kind!

114 // Outlooks on Life: Optimism Jan 24, 2018

Welcome to episode 114 of The Mindful Kind podcast, and the final episode of the outlooks on life mini-series. If you haven't yet heard the rest of the series, you might like to listen to episode 112 about realism and episode 113 about pessimism before tuning in to this episode about optimism!

In this episode, you'll discover:

What optimism is
The pros and cons of being optimistic
Situations optimism can be really useful
A great meditation practice for optimistic people
What optimistic realism is

Don't forget to head over to my website and join my community to gain access to all my free resources: http://www.rachaelkable.com/newsletter-sign-up

I hope you have a wonderful week, Mindful Kind!

113 // Outlooks on Life: Pessimism Jan 17, 2018

Welcome to the second episode of the mini-series about outlooks on life, featuring pessimism!

If you haven't already, you might like to first listen to episode 112 about realism. In this episode of The Mindful Kind podcast, you'll discover:

How pessimism is defined
The pros and cons of being a pessimistic person
Situations where a pessimistic attitude can be helpful
A great mindful meditation practice for people who tend to be more pessimistic.

Be sure to subscribe to The Mindful Kind podcast to stay up to date with the rest of the series!

I hope you have a wonderful week, Mindful Kind.

112 // Outlooks on Life: Realism Jan 10, 2018

Hello and welcome to episode 112 of The Mindful Kind podcast!

This is the first episode of my new mini-series about outlooks on life, which will cover realism, optimism and pessimism.

In this first episode, you'll discover:

What realism is
The pros and cons of being a realistic person
Situations where being realistic can be especially useful
Easy mindfulness practices for realistic people!

Be sure to subscribe to The Mindful Kind podcast to stay up to date with the rest of the series!

I hope you have a wonderful week, Mindful Kind.

111 // Growing Older Jan 04, 2018

Hello and welcome to episode 111 of The Mindful Kind podcast!

To celebrate the start of the New Year, I created an episode of The Mindful Kind Video Blog about my best advice for setting fun and meaningful goals, which you can watch on Youtube here: https://youtu.be/Py7yrImHDmo

This podcast episode is about growing older and also showing compassion towards elderly people. You'll discover some interesting cultural attitudes about ageing from around the world and simple tips for embracing older age, including reminding yourself that happiness has actually been scientifically linked with older age!

There are also some ideas for treating elderly people with more kindness and care, including:

Treating elderly people the way you would want to be treated
Being present and listening mindfully (be sure to check out The Mindful Kind episodes 101 to 107 for communication tips!)
Being self-compassionate
Understanding the difference between empathy and sympathy
Finding a common interest

I hope you enjoy the episode and have a wonderful start to 2018!:)

110 // 10 Tips for Starting the New Year Mindfully Dec 28, 2017

Hello and welcome to episode 110 of The Mindful Kind podcast, featuring ten tips to help you start the New Year more mindfully!

Tip 1 is to wake up in the morning and before you jump out of bed, just absorb the moment.

Tip 2 is to do a journaling practice. You could listen to episode 40 of The Mindful Kind podcast, called Mindful Journaling, for more ideas on this if you like, but a simple technique is just to get a blank page and try to let your thoughts flow on to it.

Tip 3 is to eat something mindfully.

Tip 4 is to set yourself a goal (you might like to listen to the goal setting series of the podcast starting from episode 81) and then every time you work towards that goal, do so mindfully.

Tip 5 is to do a body scan.

Tip 6 is to use a breathing technique.

Tip 7 is to stretch your body.

Tip 8 is to mindfully nourish your body with water.

Tip 9 is to use an aromatic mindfulness tool, for example, a candle, a meal, beauty products, dishwashing liquid (as you wash the dishes), or flowers.

Tip 10 is to use an affirmation.

I hope you have a wonderful start to the New Year!

109 // Dealing With the Unexpected Dec 21, 2017

Welcome to episode 109 of The Mindful Kind podcast about dealing with the unexpected.

In this episode, discover my top four strategies for experiencing challenging moments and moving forward, including:

Take a quick break before you react
Ask yourself "what is the best way I can handle this?"
Bring yourself back into the present moment and take things one step at a time
Acknowledge your feelings and practice self-compassion

If you would like to follow me on social media, you can find me @rachaelkable.

I hope you have a wonderful week, Mindful Kind!

108 // The Mindful Christmas Challenge Dec 14, 2017

Welcome to episode 108 of The Mindful Kind podcast!

This episode is all about The Mindful Christmas Challenge and I'm super excited to share it with you:)

Don't forget to join me on Instagram @rachaelkable and Facebook to see my daily posts about The Challenge and be sure to watch The Mindful Kind Video Blog 5 when it goes live on Youtube on December 15th! Subscribe to my channel to stay up to date: https://www.youtube.com/c/rachaelkable

Also, if you're taking part in The Mindful Christmas Challenge via social media, be sure to tag me and use the hashtag #mindfulxmas

The Challenge will begin on 18th Dec, but feel free to join in whenever you like.

Day One (Dec 18th): Make a Christmas card and write a kind note inside

Day Two (19th Dec): Do a random act of kindness and notice how it feels

Day Three (20th Dec): Wrap a gift mindfully

Day Four (21st Dec): Make a delicious Christmas treat

Day Five (22nd Dec): Go on a Christmas lights adventure

Day Six (23rd Dec): Take a Christmas photo

Day Seven (24th Dec): Spend time with the people or animals you care about

If you would like to see the blog post about The Mindful Christmas Challenge, head over here: www.rachaelkable.com/blog/the-mindful-christmas-challenge

I hope you have a wonderful week, Mindful Kind!

107 // Moving On From Challenging Communication Dec 06, 2017

Hello and welcome to episode 107 of The Mindful Kind podcast and the final episode of the mini-series about communication!

This episode is all about how to move on from challenging communication, when you may be feeling hurt, upset, sad, or vulnerable.

I share tips such as being honest about how you're feeling with someone who can support you, engaging in self-care, respecting your needs and boundaries, and more!

I've also created a wrap up blog post of the communication series, where you can download a 20-page workbook filled with tips, strategies and activities (for free!). Here is the link: www.rachaelkable.com/blog/the-communication-series

Don't forget to check out The Mindful Kind podcast on Spotify and be sure to listen to my interview with Katherine Mackenzie-Smith on The League of Extraordinary Introverts:)

If you would like to support The Mindful Kind podcast on Patreon, head over to www.patreon.com/themindfulkind

I hope you have a wonderful week, Mindful Kind!

106 // Communicating With Yourself Nov 29, 2017

Hello and welcome to episode 106 of The Mindful Kind podcast and the sixth episode in the mini-series about communication!

In this episode, you'll discover more about communicating effectively with yourself, which means being able to listen to your thoughts, feelings, wants and needs (and nurturing all those things!).

The strategies covered in this episode include:

Meditation and spending time in nature. You might like to watch the third episode of The Mindful Kind Video Blog here: https://youtu.be/R3N-Rn5u9q4
Journaling - you can also read my blog post about journals here: http://www.rachaelkable.com/blog/the-best-journals-for-2018-with-fun-journaling-prompts-powerful-tips
Checking in with yourself by simply asking "What am I thinking and feeling?" Don't forget, rather than just naming a feeling, you can explore how it actually feels in your body.

To subscribe to my newsletter, head over to: http://www.rachaelkable.com/newsletter-sign-up

I hope you have a wonderful week, Mindful Kind!

105 // Simple Ways to Practice Communication Nov 23, 2017

Hello and welcome to episode 105 of The Mindful Kind podcast and episode 5 of the mini-series about communication!

In this episode, you'll discover simple ways to practice communicating, including:

Using social media (with 4 top tips!)
Letter writing
Walking and talking
Sparking conversations with strangers
Creating meaningful communication habits

Don't forget to check out The Mindful Kind Video Blog: https://www.youtube.com/c/rachaelkable

And be sure to subscribe to The Mindful Kind podcast on Spotify!

I hope you have a wonderful week, Mindful Kind.

104 // Encouraging Others to Communicate Nov 15, 2017

Hello and welcome to episode 104 of The Mindful Kind podcast and the fourth episode in the communication mini-series.

This episode is all about encouraging others to communicate by:

Creating supportive environments
Asking open-ended questions
Engaging in active listening
Offering positive rewards for communication efforts
Exploring outside normal comfort zones
Being non-judgemental

I'd also like to reassure people that learning to communicate is a work in progress and it's great to learn and grow along the way.

I hope you have a wonderful week, Mindful Kind!

103 // Public Speaking Tips Nov 09, 2017

Hello and welcome to episode 103 of The Mindful Kind podcast and the third episode in the mini-series about communication!

In this episode, I've shared all my top tips for public speaking (by the way, I was terrified of public speaking for a really long time!).

1 // Feel whatever you need to feel and try to be non-judgemental

2 // Make decisions in advance (such as what you'll wear, how you'll travel to the event etc)

3 // Prepare for the possibility of forgetting your words

4 // Use memory tools, such as note cards, slides, or a workbook

5 // Use a mnemonic device

6 // Include interactive sections

7 // Start with something simple to talk about

8 // Use your hands

9 // Make eye contact

10 // Don't worry if people aren't paying attention

11 // Breathe

12 // Exercise the morning of your presentation

13 // Remember that you probably don't appear as nervous as you feel

14 // Balance out negative thoughts with positive thoughts

15 // Know that what you say matters!

I hope you have a wonderful week, Mindful Kind!

102 // How to be Assertive Nov 01, 2017

Hello and welcome to episode 102 of The Mindful Kind podcast!

This is the second episode of the mini-series about communication, so if you haven't already, you might like to listen to the episode 101 for an introduction to communication.

In this episode, you'll discover more about assertiveness, including:

Examples of what assertiveness is
Some basic assertive rights - to see the full list, here is the link: https://www.goodreads.com/work/quotes/1085484-when-i-say-no-i-feel-guilty-how-to-cope---using-the-skills-of-systema
Simple tips for being more assertive

Tip 1 // See the situation from another person's perspective and notice if it would actually be helpful for you to share your real opinion.

Tip 2 // Know that it's ok to change your mind.

Tip 3 // Try not to take it personally if someone doesn't respond well to your assertiveness.

Tip 4 // Be assertive as soon as possible to avoid over-thinking it.

I hope you have a wonderful week, Mindful Kind.

101 // Introduction to Communication Oct 26, 2017

Hello and welcome to episode 101 of The Mindful Kind podcast and the first episode of my new mini-series about communication!

First of all, here are the two links I shared for my new video blog and Patreon page:

The Mindful Kind Video Blog- www.youtube.com/c/rachaelkable

The Mindful Kind on Patreon- www.patreon.com/themindfulkind

This episode is about communication and the role it can play in our everyday lives.

I share some examples of how my attitude towards communication has changed over the last few years and how I go out of my way to practice communicating.

You'll also find out how to connect with others if you're feeling alone via helplines and support groups. Just a quick reminder that some great helplines in Australia include Beyond Blue, Lifeline, Relationships Australia, Mensline Australia and the Anxiety Recovery Centre.

I hope you have a wonderful week, Mindful Kind!

100 // Ten Lessons From My Podcasting Journey Oct 19, 2017

Hello and welcome to episode 100 of The Mindful Kind podcast! I'm so excited!:)

In this episode, discover 10 big lessons I've learned from my time as a podcaster.

1: Just because you think you can't do something, doesn't mean it's true.

2: Encourage yourself and engage in positive self-talk.

3: Do things your own way!

4: Embrace challenge and celebrate efforts.

5: Focus on your values and intentions during times of stress and uncertainty.

6: Always be open to learning more about yourself.

7: Make a positive impact on the world.

8: Keep your expectations open.

9: Judgements can hurt (and not just in the way you might expect!).

10: Follow your heart:)

Be sure to check out my brand new video blog, now available on Youtube! I'll be sharing even more about mindfulness and I'm so excited to connect with everyone via this wonderful new platform. You can check out the video here: https://www.youtube.com/watch?v=gCjQWFBfUV0

And be sure to subscribe to my Youtube channel so you won't miss any videos!:)

I hope you have a wonderful, mindful week.

99 // Exercise and Mindfulness Oct 12, 2017

Hello and welcome to episode 99 of The Mindful Kind podcast about exercise and mindfulness!

In this episode, I share some of my thoughts and beliefs about exercise and how they've changed over the years. For example, I used to feel like exercise was a chore on my to-do list, when I now look forward to the many positive impacts exercise has to offer.

I also talk about 3 different connections between mindfulness and exercise:

1- Mindfulness encourages us to learn to listen to our bodies. To slow down and nurture our needs and also to rise to new challenges when we're able.

2- Mindfulness helps us connect more with our bodies and be present while we exercise (rather than wish it was over or count down time!).

3- Exercise presents many great opportunities to be mindful as it creates many sensations in our bodies which we can then pay attention to.

I hope you have a wonderful week, Mindful Kind.

98 // Simple Self-Care for Time-Poor People Oct 05, 2017

Hello and welcome to episode 98 of The Mindful Kind podcast.

In this episode, I announce two exciting pieces of news:

1- I was recently interviewed on The Slow Home podcast with Brooke McAlary! You can listen in via iTunes, Stitcher, Spotify or the website here: http://slowyourhome.com/199/

2- My blog was selected as a finalist in the Bupa Blog Awards:) If you would like to vote for me, please head over here: http://www.theblueroom.bupa.com.au/blogawards

In this episode, I chat about simple self-care practices for time-poor people. Practices include:

-listening to happy or calming music

-appreciating good moments in life

-asking for help and support

-eating nutritious food

-committing to getting good rest

-practicing mindfulness and meditation regularly

It can also be really helpful to take small steps towards bigger goals and focus on one thing at a time.

I hope you have a wonderful week, Mindful Kind.

97 // Grief and Loss, Part Three Sep 28, 2017

Hello and welcome to episode 97 of The Mindful Kind podcast and the third (and final) episode of the grief and loss series.

You'll discover the remaining stories sent in by my community about their experiences with grief and loss, including their best tips on how to get through these challenging times.

Thank you so much to everyone who has been involved with this personal podcast episode (including those who shared their stories and feedback and everyone who has listened!).

I'm so grateful that this podcast has allowed me to delve deep into a topic which can be hard to talk about in everyday life- especially when support and open-mindedness are such important aspects of many people's healing processes.

I hope you enjoy listening!

Have a wonderful week, Mindful Kind.

96 // Grief and Loss: Part Two Sep 21, 2017

Hello and a warm welcome to episode 96 of The Mindful Kind podcast and part two of the grief and loss episodes.

Discover more real stories from my listeners about their experiences with grief and their advice for getting through it.

I would like to say a huge thank you to everyone who shared their stories, as well as the amazing listeners who shared their kind and thoughtful feedback about the first episode. I'm so glad it has opened up a wider dialogue for a topic which can be swept under the rug sometimes, and that people are now feeling less alone in their grief.

As always, please seek support if this episode triggers any challenging emotions or memories.

I hope you have a wonderful week, Mindful Kind.

95 // Grief and Loss, Part One Sep 14, 2017

Welcome to episode 95 of The Mindful Kind podcast, a very special episode created by some of my wonderful listeners.

This episode is about grief and loss and it contains real stories and tips from people who have experienced powerful, heart breaking and incredibly moving stories.

Please note that I have marked this episode as explicit because it does deal with a few heavier topics and I highly encourage you to listen at your own pace and seek support if you need it.

I truly am so thankful to everyone who shared their stories- this episode means a lot to me and I hope it will be comforting for anyone experiencing grief to listen to and know they aren't alone.

I hope you have a wonderful week, Mindful Kind.

94 // Brilliant Life Balance Resources Sep 07, 2017

Welcome to episode 94 of The Mindful Kind podcast and the final episode of the life balance mini-series!

Discover some of my favourite life balance resources, including:

The Life Plan by Shannah Kennedy (book)

Episode 123 of the Ultimate Health podcast featuring Jonathan Fields

The Secret Life of Walter Mitty (movie)

About Time (movie)

101 Inspirations for Your Journey by Meredith Gaston (book)

I also wanted to say a special thank you to everyone who has left a review on Podbay- I absolutely loved reading all your kind and thoughtful words!

You might like to come and find me on Instagram (@rachaelkable) to keep up with my adventures:)

I hope you have a wonderful week, Mindful Kind.

93 // Being Mindful of Life Balance Aug 31, 2017

Discover more about mindfulness and life balance, including how we can sometimes sabotage our happiness in life by wishing time away and waiting for a "perfect" future.

Here are a few tips for being mindful of life balance:

Practice gratitude

Keep a gratitude journal
Create a gratitude jar
Read 365 Thank Yous (John Kralik)

Become more aware of your needs

Listen to what your body needs
Take care of your mental health
Practice self-care
Engage in different life areas

If you would like to support The Mindful Kind, please head to www.rachaelkable.com and follow the link to donate!

I hope you have a wonderful week, Mindful Kind.

92 // Making Time for Self Care Aug 24, 2017

Welcome to episode 92 of The Mindful Kind podcast and episode 3 of the life balance mini-series!

You might like to check out my blog post about life balance protectors and disruptors (you'll also discover three simple tips for finding time for self-care): http://www.rachaelkable.com/blog/life-balance-disruptors-and-protectors

In this episode, you'll learn about three major challenges when trying to find time for self-care, including stressful thoughts, not having enough money, or having people in your life who don't understand why your self-care time is so important.

You'll also find out why being mindful during self-care can help you make the most of your time.

If you would like to support The Mindful Kind podcast, please head over to www.rachaelkable.com and follow the link to donate- I truly appreciate the support and there are many cool things you can get in return:)

I hope you have a wonderful week, Mindful Kind!

91 // Life Balance Disruptors and Protectors Aug 17, 2017

Welcome to episode 91 of The Mindful Kind podcast and episode 2 of the mini-series about life balance!

In this episode, discover more about the roles of life balance protectors and disruptors, including my personal experiences with both of them.

I hope this episode shows you new ways to think about balancing your life and equips you with a few ideas for increasing the balance protectors you can use on a regular basis.

You'll also hear more about how mindfulness can be a great balance protector!

I hope you enjoy the episode and have a wonderful week, Mindful Kind.

90 // Activities for Life Balance Aug 10, 2017

Welcome to episode 90 of The Mindful Kind podcast and the first episode of the new mini-series about life balance!

The first activity in this episode is the Wheel of Life exercise (originally created by Paul Meyer). You can easily download a template online, or create your own!

Brainstorm your most important life areas
Draw a circle and divide it into sections (like a pizza)- approximately 6-10 slices
Label the slices with life areas, such as relationships, self-care, work, finances etc
Colour in the slices depending on how satisfied you are with the corresponding life areas

Set goals based on your Wheel of Life to bring more balance into your life. For more inspiration about goal setting, listen to episodes 81-86 of The Mindful Kind podcast.

Remember that life balance isn't necessarily about splitting time equally! Being mindful can help us spend more quality time on our important life areas, while helping us realise when things have fallen out of balance.

You can also journal to gain new perspectives on the balance in your life.

Head over to www.rachaelkable.com for more mindfulness inspiration and you can also donate to support The Mindful Kind podcast!

Also, here is the link to my article on the New York Times: https://www.nytimes.com/2017/08/09/well/mind/how-to-be-mindful-when-you-have-seasonal-allergies.html

I hope you have a wonderful week, Mindful Kind.

89 // Cultivating Self Worth Aug 03, 2017

Welcome to episode 89 of The Mindful Kind podcast about cultivating self-worth.

This episode is a follow on from episode 87 of The Mindful Kind about dealing with challenging relationships. Something I talked about was how building self-worth can help us deal with relationships and I thought I would dive a little deeper into that in this episode!

First of all, you'll hear some of my own experiences with having low self-worth and why I decided I wanted to improve it.

I mentioned some books which I found really insightful and helpful on this journey, including:

- The Gifts of Imperfection by Brene Brown

- Tiny Beautiful Things by Cheryl Strayed

- Quiet by Susan Cain

- You can Heal Your Life by Louise Hay

Here are my two top tips for improving self-worth:

TIP 1 // Stop outsourcing your self-worth

Look at how you might be outsourcing your self-worth and choose instead to appreciate your personality, choices, individuality etc.

TIP 2 // Use affirmations

Affirmations help us train our brains to think in new and more positive ways. For a great resource, check out Louise Hays website at: www.louisehay.com

My latest interview was on the Live Immediately podcast with Mike Campbell (episode 49).

And don't forget you can support The Mindful Kind podcast on Patreon at www.patreon.com/themindfulkind

I hope you have a wonderful week, Mindful Kind!

88 // My Podcasting Journey Jul 27, 2017

Hello and welcome to episode 88 of The Mindful Kind podcast!

In this episode, you'll hear all about my podcasting journey and an exciting announcement about my Patreon page at www.patreon.com/themindfulkind

Discover how "The Mindful Kind" came to be, some of the challenges and achievements I've experienced and how mindfulness has supported me throughout the journey.

From 6 hours trying to record the first episode (and almost throwing in the towel!) to reaching thousands of people worldwide and surpassing a million downloads, I'll be sharing an honest look at podcasting and how it's changed my life.

I hope you enjoy listening and don't forget to check out my Patreon page for exclusive bonus episodes, transcripts and more:)

I hope you have a wonderful week, Mindful Kind.

87 // Dealing With Challenging People Jul 20, 2017

Hello and welcome to episode 87 of The Mindful Kind podcast!

In this episode, I'm answering the most common question my listeners ask me, which is how to deal with challenging people.

So, here are my top 5 tips:

1 // Acknowledge how you feel and show yourself some self-compassion.

2 // Remember that your perspective/experience isn't the same as anyone's else's.

3 // Communicate! You might like to revisit episodes 24 and 60 for tips on mindful listening and communication.

4 // Build you own confidence and sense of self-worth. To read an article I wrote on this topic, head to: www.rachaelkable.com/blog/mindful-and-powerful-confidence-tips

5 // Have a safe way to debrief (and don't send texts or emails about other people!).

I hope you enjoy the episode and have a wonderful week, Mindful Kind:)

86 // Celebrating Your Goals Jul 13, 2017

Hello and welcome to episode 86 of The Mindful Kind podcast (and the final episode of the goal-setting mini series).

In this episode, you'll discover some simple (but fun!) ways to celebrate your goals, efforts and achievements.

Tip 1 // Track your goals and set up a reward system

Choose fun ways to reward yourself for the goals you achieve by keeping track of your achievements via an app, journal, or other tracker. If you would like to download a free tracker I created, then click here to subscribe to my newsletter (this free tracker is part of a workbook which also includes an epic list of reward ideas and affirmations you can use when you achieve your goals!).

Tip 2 // Record all the steps towards your goals in a journal

Write about the achievements, the challenges, how you overcame those challenges, and anything else meaningful to you.

Tip 3 // Use affirmations and positive thoughts, such as "I'm doing really well and I'm proud of myself."

You'll also discover some interesting research by Lepper and Green about their intrinsic versus extrinsic motivations in children.

I hope you enjoy the episode and have a wonderful week, Mindful Kind!

85 // Self-Sabotage and Goals Jul 06, 2017

Episode 85 of The Mindful Kind (and episode 5 in the goal-setting mini-series) is all about overcoming the obstacles between us and achieving our goals, such as self-sabotage. Not only will I share a few common obstacles, I'll also let you know some top tips to help you move past them.

Obstacle 1: Self-sabotage

Tip 1 // Practice mindfulness and meditation

Tip 2 // Work with a professional or trusted friend to hear new perspectives and feedback

Obstacle 2: Stress and anxiety

Tip 1 // Engage in self-care

Tip 2 // Practice mindfulness

Tip 3 // Communicate and find support

Obstacle 3: Lack of motivation and planning

Tip 1 // Listen to the rest of the goal-setting series (episodes 81, 82, 83 and 84) for inspiration on planning goals and finding motivation.

I hope you have a wonderful week, Mindful Kind!

84 // Inspiring Goal-Setting Activities Jun 30, 2017

Welcome to episode 84 of The Mindful Kind podcast about inspiring goal-setting activities, including vision boarding, vision journaling and using Pinterest!

Vision Boards

Use cork boards or poster boards as backgrounds and attach images of meaningful quotes, goals and ideas, living spaces you'd like to create, career ideas or mindfulness inspiration!

Focus on one goal, or many!

Vision Journals

Use a small, blank book to document all of your goals, things you're grateful for, ideas for your future and whatever else you like.

Create a new page whenever you're feeling inspired and update your goals as they change!

A few things from my own vision journal include my favourite teas, yoga poses I'd like to do, a holiday I'd love to go on, inspiration for my book, things I've already accomplished, cafes I enjoy visiting and meaningful quotes.

Basically, Pinterest is a huge, digital vision board! It's wonderful for inspiration and there are always new things you can find.

Don't forget to check out my Pinterest account for mindfulness inspiration: www.pinterest.com/rachael_kable

I hope you have a wonderful week, Mindful Kind.

83 // Fun and Interesting Goal-Setting Tips Jun 21, 2017

Discover fun and interesting ways to set and work towards achieving your goals in episode 83 of The Mindful Kind podcast (and episode 3 of the Goal-Setting mini-series!).

Tip 1 // Use an app to help you stay on track with your goals, such as the Balanced app.

Tip 2 // Read a book about goals, such as The Desire Map by Danielle Laporte! This book encourages you and guides you to create goals based on how you want to feel.

Tip 3 // Write down your "average perfect day" and use these notes to set realistic and meaningful goals. For example, if your average perfect day includes journaling, then set an achievable goal to bring more journaling into your life.

Tip 4 // Create a bucket list and use this as inspiration to set goals, perhaps, using the SMART framework, or by using an app, or making a vision board.

Please subscribe and leave a review if you enjoyed this episode and don't forget to visit my website at www.rachaelkable.com for more mindfulness inspiration.

I hope you have a wonderful week, Mindful Kind!

82 // Goals You Don't Actually Control Jun 15, 2017

Welcome to episode 82 of The Mindful Kind podcast and episode 2 in the Goal-Setting mini-series.

Discover how to recognise goals you don't actually control and tips for changing them to take better control (and feel more fulfilled by them!).

For example,

A goal you don't control: Getting a promotion

Goals you do control: Getting your work done to a high standard, going to a leadership or assertiveness training and become better acquainted with your boss and colleagues.

You'll find out why it's important to focus less on numbers in goals and more on effort.

Also, don't forget to take the time to celebrate your goals!

I was recently interviewed by Aileen from the Lavendaire Lifestyle podcast, so be sure to check it out on iTunes, Youtube or Aileen's website: https://www.lavendaire.com/lifestyle-38/

I hope you have a wonderful week, Mindful Kind!

81 // Goals, Mindfulness and being SMART Jun 08, 2017

Welcome to episode 81 of The Mindful Kind podcast, and the first episode of the Goal-Setting mini-series!

This episode is all about meaningful goals, mindfulness and being SMART.

While goal setting isn't necessarily a mindful activity, we can bring elements of mindfulness into our goal setting practices (and I'll be sharing more about that over the next few episodes!).

Discover what happened with my goals of saving for a trip, creating a podcast and improving my health.

SMART goals: Specific, Measurable, Achievable, Relevant and Time-based.

For example, "my goal is to drink 1 litre of water each day using a drink bottle I'll keep at my desk and replace one glass of orange juice with a glass of water. I will start this goal tomorrow and continue for one month."

Take the time to check in with how you feel about your goals for a mindful way to ensure your goals are aligned with you!

Feel free to check out my website at www.rachaelkable.com for more mindfulness inspiration.

I hope you have a wonderful week, Mindful Kind!

80 // Being Sick and Mindfulness Jun 02, 2017

In episode 80 of The Mindful Kind podcast, discover more about being mindful during times of illness.

First of all, a quick apology for the sound of my voice! I know it isn't great as I have a cold at the moment, but I really wanted to share this episode:)

Tips for being sick and practising mindfulness:

- Get plenty of sleep

- Eat and drink things which are good for your body during times of illness. Some of my go-tos include soup with veggies, plenty of water, garlic, orange juice, manuka honey (thanks to my friend, Miranda Partridge) and turmeric lattes (my favourite brand is Golden Grind).

- Do body scans to find where pain is located in your body so you can take care of it with a massage, hot water bottle, or gentle stretches.

- Try not being mindful! Use distractions like movies, tv and books to help painful times pass.

Thank you so much to everyone for the support for my first blog last week! You can subscribe to my Youtube channel by searching for Rachael Kable.

I hope you have a wonderful week, Mindful Kind!

79 // Being a Helping Person May 25, 2017

Welcome to episode 79 of The Mindful Kind podcast!

First of all, here is the link to my very first video blog (yay!): https://youtu.be/67cAY43AtNQ

I would love to hear if you enjoy watching it!

The topic for this episode is about being a helping person. Here are a few volunteering experiences I've had which changed my life for the better:

- Volunteering at my local nursing home and become friends with the people there

- Spending a few days at a wildlife shelter

- Being a Helpline volunteer at the Anxiety Recovery Centre (where I really learned to embrace mindfulness)

There are many different ways mindfulness can help us be more helping people, such as mindfully listening to those around us and creating space for others to feel heard and supported.

I hope you have a wonderful week, Mindful Kind!

78 // Creative Tips and Mindfulness May 18, 2017

Welcome to episode 78 of The Mindful Kind podcast about creativity and mindfulness!

Here are a few of my favourite creative activities:

Mindful colouring: Using the app called "Recolour"

Photography: Engage with the world around you and perhaps, even collect props for photo styling, such as leaves and op-shop items! If you would like to follow me on Instagram, you can find me @rachaelkable

Creative thinking and problem-solving: Create a date day, make a new dinner, buy something interesting or put together a new outfit!

Top 5 tips for creativity:

1 // Let go of judgement

2 // Be inspired by other people, rather than making comparisons

3 // Meditate when you're feeling stuck

4 // Teach yourself to perceive creativity as an opportunity, or an adventure

5 // Engage in new activities and different experiences mindfully

Books I've loved about creativity: "Big Magic" by Elizabeth Gilbert and "Craft for the Soul" by Pip Lincolne.

You can find the Creative Summit which will run from 22nd May - 24th May here: https://summit.creativityexperts.com/invite-rachaelkable

I hope you have a wonderful week, Mindful Kind.

77 // Meditation and Healthy Living May 11, 2017

Hello and welcome to episode 77 of The Mindful Kind podcast!

In this episode, discover more about stress management, meditation and healthy living tips.

For the full wrap up blog post (including useful resources and links) head to www.rachaelkable.com/podcast/meditation-and-healthy-living

Tip 1 // Prioritise sleep and create good sleeping habits

A simple meditation to use at night is to visualise waves breaking over the beach, inhaling as the waves go out and exhaling as the waves roll in.

Tip 2 // Engage in self-care

Take a bath, read a book, get a massage, or use self-care tools (such as a body scrub or hair mask!).

A breathing technique to try during self-care practices is inhaling for three counts, holding for two counts and exhaling for four counts.

Tip 3 // Nourish your physical body with healthy foods, water and movement (remembering to eat and drink mindfully!).

Tip 4 // Have fun! Go on adventures, spend time with loved ones and do your favourite hobbies. Try laughter meditation or affirmations for fun meditation practices.

I hope you have a wonderful week, Mindful Kind!

76 // 5 Tips for Resilience May 04, 2017

Welcome to episode 76 of The Mindful Kind podcast, featuring my top 5 tips to help you increase your resilience.

Tip 1 // Nurture your strengths and get used to talking to yourself in a positive way

Tip 2 // Practice gratitude and appreciate the good in your life (even during tough times!)

Tip 3 // Be compassionate and non-judgemental towards yourself and others

Tip 4 // Problem solve and move forward

Tip 5 // Remember the big picture; that hard times do pass and you will usually grow and adapt as you deal with challenges in your life

I would love to invite you over to my website at www.rachaelkable.com where you can read a wrap up blog post of the entire Resilience Series and download a free workbook to help you build resilience.

If you would like to follow me on social media, you can find me at www.facebook.com/rachaelkable and www.instagram.com/rachaelkable

I hope you have a wonderful week, Mindful Kind.

75 // Resilience, Blame and Shame Apr 27, 2017

In episode 75 of The Mindful Kind podcast, discover my thoughts on resilience, blame and shame.

Find out how blaming yourself can impact your resilience and what you can do instead.

For example, try changing your thought from "Why did I have to do that?" to "What can I learn from this?".

A great resource about shame is Brene Brown's book, The Gifts of Imperfection, and her TED talk, The Power of Vulnerability.

Discover why it can be important to take responsibility, rather than blaming yourself or others.

You can find more mindfulness resources on my website: www.rachaelkable.com

I hope you have a wonderful week, Mindful Kind.

74 // Mindsets and Resilience Apr 20, 2017

In the third episode of The Resilience Series, discover two types of mindsets which can influence our resilience.

Here's a little sneak peek inside the episode:

Fixed vs Growth Mindsets (an introduction)
Carol Dweck's study on children, investigating fixed and growth mindsets
How practising a growth mindset can support our resilience
Tips for cultivating a growth mindset (let go of the need to be "perfect", be mindful of self-talk, stop assuming that past mistakes define your abilities and that those abilities will never change, focus on your effort rather than the outcome and embrace challenges).

If you enjoyed the episode, I would be super grateful if you could leave a review, tell a friend about this podcast or connect with me via my website at www.rachaelkable.com

I hope you have a wonderful week, Mindful Kind!

73 // Coping With Change Apr 13, 2017

In episode 73 of The Mindful Kind podcast, discover how to build resilience to better cope with change.

If you haven't yet listened to the first episode of The Resilience Series, you might like to go back and listen to episode 72 for an introduction.

Tips for being resilient and mindful:

Try to think positive when faced with change. Write down how you want to deal change, self-care practices you can use in times of hardship, numbers of family and friends you can call, inspirational quotes and anything else which might help.
Be aware of your thinking patterns and practise being mindful to minimise rumination and obsessing about the future. "Is it helpful for me to be thinking about the past or future right now and if not, how can I re-focus on the now?"
Listen to previous episodes of this podcast to build up your mindfulness practices.
Be organised, open-minded and pro-active as much as possible.

Explore my website at www.rachaelkable.com for more mindfulness inspiration:)

I hope you have a wonderful week, Mindful Kind!

72 // Resilience and Relationships Apr 06, 2017

Rach's interview on the Intention podcast with Tyson Popplestone: http://www.tysonpopplestone.com/articles/podcast020

Welcome to the first episode of the Resilience Series, which is about relationships!

In this episode, discover:

What is resilience?
Can we become more resilient?
What does mindfulness have to do with resilience?
How do our relationships impact resilience?
Are we either resilient or not resilient?
What can you do to strengthen your relationships?

Further episodes which can help you strengthen your relationships:

27- Strengthening Relationships

24- Mindful Listening

23- Connection and Support

I hope you have a wonderful week, Mindful Kind!

71 // How to Accept Challenging Thoughts Mar 30, 2017

In this episode, I answer a listener's question about how to let go of challenging thoughts and re-focus on the good things in life.

Discover more about thoughts, including Freud's theory of the unconscious mind.

Practise accepting a thought for what it is- simply a narrator constructed by your complex mind in an attempt to keep you safe.

A podcast to help you learn more: All About the Mind

Take comfort in remembering that thoughts aren't necessarily true or helpful. It's normal to experience the unexpected and you're allowed to question yourself!

Don't forget to speak with a therapist if you are struggling with particularly challenging thoughts.

I hope you have a wonderful, mindful week!

70 // Meaningful Mindfulness Routine Mar 23, 2017

Welcome to episode 70 of The Mindful Kind podcast! In this episode, discover a meaningful mindfulness routine you can easily implement into your daily life.

To read the full blog post, head to: http://www.rachaelkable.com/blog/a-meaningful-mindfulness-routine

When you wake up: Breathing Technique

9am: Mindful drink

10am: Mindful stretch

11am: Connect with nature

1pm: Tune in to your senses

2pm: Eat mindfully

4pm: Acknowledge your emotions

7pm: Wash the dishes mindfully

8pm: Mindful hug

9pm: Journal

10pm: Body scan

I hope you have a wonderful week, Mindful Kind!

69 // Happy Habits and Mindfulness Mar 16, 2017

In episode 69 of The Mindful Kind podcast (and the final episode of the positivity series!), I share my thoughts on happy habits and mindfulness.

Be sure to head over to www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life to read the blog post wrapping up the positivity series (and be sure to sign up for a free workbook to implement all the techniques from the series!).

Which habits can you implement into your own life to create more positivity?

Some of the habits from my own life include drinking 2 litres of water each day, meal planning on Sundays, attending yoga 4 times a week and journaling at the end of each day.

Don't forget to switch off autopilot and pay attention as your habits unfold for a more mindful experience!

I hope you have a wonderful week, Mindful Kind.

68 // Positive Spaces and Mindfulness Mar 09, 2017

In episode 68 of The Mindful Kind podcast, discover more about creating and finding positive spaces and how to use those spaces mindfully.

Acknowledge the positive things about your home and what you can be thankful for and also set goals for creating more positive spaces in the future!

Learn a little bit about Maslow's hierarchy of needs and what it means for us in creating safe and positive spaces.

Think about how you can find or visit more positive spaces!

How to use positive spaces mindfully:

// Tune into your senses to become more present in your environment

// Take some deep breaths as you enter your positive space and use breathing techniques for the duration of your time there

// Introduce mindfulness tools and techniques to your positive space and remove anything would could distract you or perpetuate feelings of stress

I hope you have a wonderful week, Mindful Kind!

67 // Saying Yes to What Lights You Up Mar 02, 2017

Welcome to another episode of the positivity series!

This episode is all about saying yes to what lights you up so you can experience more joy in life.

Hear about my experiences of saying yes over the last few weeks (and how these choices have benefited me!), including:

// Re-joining a yoga studio

// Buying a drink bottle and setting a goal for water consumption

// Making travel plans and setting up a realistic saving money schedule

// Taking our dog to the park

What are you wanting to say yes to? Experiences? Goals? Self-care? Buying something meaningful?

Also, remember to say yes to your daily mindfulness practices!

For more mindfulness inspiration, please head over to www.rachaelkable.com

I hope you have a wonderful week, Mindful Kind.

66 // Daily Chores and Mindfulness Feb 23, 2017

In this uplifting episode of The Mindful Kind podcast, discover how to use mindfulness during daily chores and tasks.

// Tidying:

Pay close attention to your hands.

Take a moment to acknowledge your tidying efforts.

Minimise the amount of times you handle things.

// Washing the dishes:

Pay attention to the different sensations.

Play music, listen to a podcast or use a breathing technique.

// Practising minimalism:

Clean out your closet, jewellery, kitchen appliances, beauty products, linen closet etc of things you don't need or love anymore.

Be conscious about the decisions you make about what to keep.

Interview for The Wellness Cafe with Dr Jon.

I hope you have a wonderful week, Mindful Kind!

65 // Hobbies and Mindfulness Feb 09, 2017

Welcome to episode 65 of The Mindful Kind podcast! Discover more about hobbies and mindfulness in this uplifting episode and be inspired to start some new hobbies of your own.

Mindful hobbies I've had in my life include:

// Reading

// Cooking

// Photography

// Yoga

Learn to overcome obstacles, such as feeling like there's no point starting a new hobby, and create space to experience new hobbies without judgement.

Don't forget to join me on Instagram (www.instagram.com/rachaelkable) and Facebook (www.facebook.com/rachaelkable) this weekend to share your own hobbies! I can't wait to hear them:)

64 // Money Tips and Mindfulness Feb 01, 2017

Welcome to episode 64 of The Mindful Kind podcast. In this episode, you'll discover more about money tips and mindfulness! If you haven't listened to part one, please return to episode 63 for an introduction to money and mindfulness and start exploring your relationship and beliefs around money.

Here are the tips from the episode:

1: Minimise mindless spending

2: Stick to your budget

3: Make it easy for yourself to return impulse purchases

4: Spend money on things which genuinely make you feel happy

5: Be conscious of who you go shopping with

6: Practise gratitude for what you have

I mentioned Liz McLardy of www.lizmclardy.com who is a wonderful mentor in the field of money and mindfulness and has some great resources for anyone who wants to find out more.

I hope you have a wonderful week, Mindful Kind!

63 // Money and Mindfulness Jan 26, 2017

Welcome to episode 63 of The Mindful Kind podcast about money and mindfulness. This episode is all about exploring your relationship with money and understanding more about your beliefs and reactions when it comes to spending money.

Discovering more about money:

If you received $50, what would you immediately want to do with it?

If you received $1000, what would you immediately want to do with it?

What can you learn about your relationship with money from these two questions?

More journal prompts:

How do you actually feel about money?

What do you think about other people who have a lot of money (or very little)?

Do you spend money often and later regret it?

I'll be back next week with more practical tips about being more mindful with money!

I hope you have a wonderful week, Mindful Kind.

62 // Health and Mindfulness Jan 19, 2017

Hello and welcome to episode 62 of The Mindful Kind podcast.

In this episode, you'll discover more about how mindfulness can support us on our journeys towards enhanced health and wellbeing!

Tip 1 // Be more mindful and aware as you go about implementing your goals

Tip 2 // Know and understand yourself to help make goal achievement easier

Tip 3 // Recognise your efforts and celebrate what you've done well

Tip 4 // Set small, achievable goals

I hope you enjoy the episode:)

61 // Beauty and Mindfulness Jan 12, 2017

In episode 61 of The Mindful Kind podcast, hear about why I decided to set my first New Year's resolution in years!

Situations to practice noticing the beauty in people:

- Social media. Take a moment to stop and notice something genuinely beautiful about each person you see.

- Day to day life. Send compliments in your thoughts to people you interact with or see every day.

- Look at yourself in the mirror. Gently replace your self-criticisms with beautiful things about yourself.

The beautiful book I mention is "Be Mindful and Simplify Your Life" by Kate James and I'll be posting a review on my blog soon at www.rachaelkable.com/blog

I hope you have a wonderful week, Mindful Kind!

60 // Introversion, Communication and Mindfulness Jan 01, 2017

Welcome to episode 60 of The Mindful Kind podcast.

In this episode, you'll discover what it means to be an introvert and how mindfulness can be useful for both introverts and extroverts (and everyone in between!) when it comes to communication.

Mindful communication tips:

1 // Practice communicating! Write down your thoughts and feelings if you need to, so you can clearly communicate more authentically.

2 // Mindfully reassure yourself if someone disagrees with you.

3 // Create space for someone else to talk so they feel heard, supported and validated.

To hear more about introversion, you might like to check out a wonderful podcast called 'The League of Extraordinary Introverts' by Katherine Mackenzie-Smith.

I hope you have a wonderful week, Mindful Kind!

59 // A Fresh Start and Mindfulness Dec 29, 2016

Welcome to episode 59 of The Mindful Kind podcast.

In this episode, you'll discover how to start fresh in meaningful and mindful ways.

Tip 1 // Let go of comparing yourself to others.

Tip 2 // Become more accepting of change.

Tip 3 // Check in with your values and create goals to help you be more mindful in every day life.

I hope you have a wonderful start to the New Year, Mindful Kind!

58 // Pain, Illness and Mindfulness Dec 22, 2016

Welcome to episode 58 of The Mindful Kind podcast.

In this episode, discover more about non-judgement and mindfulness, pertaining to illness and pain.

How can we use mindfulness to be less judgemental of pain, illness and challenging emotions?

Here are a few ideas:

- Experience something which may feel unpleasant or uncomfortable

- Try not to judge it as bad, or wrong

- Allow yourself to move forward

Please remember, these tips are not meant to replace medical advice, nor substitute for pain management. I simply hope they will help you cope with your difficult experiences, once you've done all you can do to manage them properly.

I hope you enjoy the episode and have a wonderful week, Mindful Kind.

57 // Scary Movies and Mindfulness Dec 15, 2016

In episode 57 of The Mindful Kind podcast, learn how to remove judgement and shame from your emotions with four meaningful tips;

One // Create a safe space to experience challenging emotions

Two // Talk about the experience out loud to normalise your emotions

Three // Let yourself move on from all emotions

Four // Try not to judge yourself for feeling the way you feel

You'll also hear my little story about scary movies, including why I used to avoid them and how I taught myself not to be afraid of my own fear.

If you would like to sign up for my newsletter, feel free to head over to my website at www.rachaelkable.com/newsletter-sign-up

I hope you have a wonderful week, Mindful Kind!

56 // A Mindfulness Refresher Dec 08, 2016

In episode 56 of The Mindful Kind podcast, learn more about what mindfulness is and how my own practice has changed over the last year.

Specifically, find out how often I practice mindfulness and which techniques I use, how it empowers me to slow down my racing thoughts, and whether or not I find it easy to practice.

I'm also very excited to announce that I've been included in the latest feature of the Calm app, called Sleep Stories! You can find out more about this feature at www.calm.com/sleep

Over on the blog this week, I also wrote an epic blog post about how to have the best sleep of your life! Head to www.rachaelkable.com/blog for all my articles.

And finally, I'd love to have you join me on my Facebook page at www.facebook.com/rachaelkable for regular mindfulness inspiration.

I hope you have a wonderful week, Mindful Kind!

55 // Confidence and Mindfulness Dec 01, 2016

In episode 55 of The Mindful Kind podcast, discover my thoughts on confidence and mindfulness- particularly, how we can un-learn our beliefs about not being enough.

Find out examples from my own life about how not being enough has held me back and discover some tips for overcoming these thoughts.

If you would like another actionable ten tips for growing your confidence, head to www.rachaelkable.com/blog/mindful-and-powerful-confidence-tips

I hope you have a wonderful week, Mindful Kind.

54 // Dentists, Stress and Fear Nov 25, 2016

Welcome to episode 54 of The Mindful Kind podcast!

In this episode, you'll hear an honest and open story about my own fear and stress and how un-mindful I was in a very recent situation.

I hope this episode will show you how difficult it can be to practice mindfulness sometimes and how easy it can be to slip into stress.

A few things I learned:

Lean in to supports.

Do research or prepare for challenging situations to make yourself feel safer.

Listen to your body.

Be open to the positives in challenging situations.

Learn from your stressful situation about how you could be more mindful next time.

Most importantly, be forgiving and kind towards yourself and practice not feeling ashamed for the way you feel. This is a gentle reminder that we're human and things happen and we're all just doing the best we can.

I hope you have a wonderful week, Mindful Kind!

53 // Meaningful Moments and Mindfulness Nov 17, 2016

Welcome to episode 53 of The Mindful Kind podcast!

In this episode, discover more about meaningful moments and how we can use mindfulness to appreciate them more.

Meaningful moments might be:

- spending time with loved ones

- looking at a flower

- climbing into bed at the end of the day

- connecting with people on social media

- evening beauty routines

Can you slow down, appreciate and let go of stress to immerse yourself in these moments?

I hope you have a wonderful week, Mindful Kind.

52 // Facing Your Fears Nov 10, 2016

Hello and welcome to episode 52 of The Mindful Kind podcast!

In this episode, discover how to use mindfulness to face your fears.

This is a gentle and kind approach to addressing fears- this is not an episode about feeling the fear and doing it anyway (at least, not at first!).

You'll discover a few of my own fears about snakes and public speaking (and more!) and how I've used mindfulness to face up to those things.

A few tips for facing your fears using mindfulness:

- Take small steps towards facing your fears and listen for when it becomes too much

- Urge surf to let go of irrational, fearful reactions

- Be aware of your self-talk and adjust it to suit you (know which thoughts help you and which ones don't!)

- Use your breath to reduce fear

- Have a plan for self-care and mindfulness after you've faced your fear. Be kind to yourself and try to decrease rumination.

And finally, please reach out for more help if you need it in facing your fears.

51 // Mindful Adventures Nov 03, 2016

Welcome to episode 51 of The Mindful Kind podcast!

In this episode, discover how to go for mindful adventures and why it can be fun, inspiring and meaningful to shake up our routines.

Adventures don't always need to be expensive or grand! Find out a few different types of adventures, which you can do easily and without spending much money.

Tips for going on mindful adventures:

- Make conscious decisions to go on mindful adventures

- Identify worried or hurtful thoughts about going on adventures and either take action or let those thoughts go

- Be curious: soak up as much as you can from your new experience

- Be conscious about allowing yourself to have different experiences (try not to make decisions on autopilot and go outside your comfort zone)

Your mindful mission: Go on adventure or plan one and schedule it into your diary!

I hope you have a wonderful adventure, Mindful Kind!

50 // Q and A With Rachael Oct 27, 2016

Welcome to episode 50 of The Mindful Kind podcast, a Q and A with your host, Rachael Kable!

Questions on this episode include:

Did I teach my partner about mindfulness and if so, how did I do it?

How do I handle people who are dismissive of mindfulness?

Where would I be now if I hadn't discovered mindfulness?

And more!

A huge, huge thank you to everyone who submitted questions or touched base with me this week- it was incredibly lovely to hear from you all:)

Head to www.rachaelkable.com for more mindfulness resources and subscribe to officially become part of The Mindful Kind!

49 // Forgiveness and Mindfulness Oct 20, 2016

In this personal episode of The Mindful Kind podcast, discover more about mindfulness and forgiveness (with plenty of examples and insights from my own life!).

I share a quote which has guided me in my own journey with forgiveness and I explain why forgiving others (and myself!) has been such a meaningful and powerful practice.

Step 1: Give yourself space so you can feel your feelings!

Step 2: Understand your emotions and why they've come about.

Step 3: Start exploring forgiveness.

Keep in mind, forgiveness is your own journey. You can follow these steps or discover your own way to let go (or let be!) feelings which hurt you, so you can move forward.

Head to www.rachaelkable.com/interview to send me your questions about mindfulness for your chance to be featured on Episode 50 of The Mindful Kind podcast!

I hope you have a wonderful week, Mindful Kind.

48 // Making Decisions and Mindfulness Oct 13, 2016

Discover five useful tips for using mindfulness to make big decisions in episode 48 of The Mindful Kind podcast!

Keep a journal
Try not to ask for other people's opinions
Manage stress
Balance out negativity bias with gratitude
Trust your decision

These tips can be important parts of your decision making processes to help you take care of yourself and make a decision you believe in.

Also, find out about the exciting opportunity to ask me your questions about mindfulness to celebrate episode 50 of The Mindful Kind podcast! Head to www.rachaelkable.com/interview to find out more.

I hope you have a wonderful week, Mindful Kind!

47 // Care and Support Oct 06, 2016

In this episode, discover how to take care of yourself so you can support others and be the best version of yourself you can be.

Incorporate self-care into your days
Recognise the good qualities in yourself
Reach out to your supports
Take mindful breaks
Learn to say no when you need to
Avoid your triggers
Be gentle and kind towards yourself

A huge thank you for the wonderful new reviews on iTunes this week! Every thoughtful and kind word truly means so much to me and puts a huge smile on my face:)

I hope you have a wonderful week, Mindful Kind!

46 // Productivity, Creativity and Mindfulness Sep 29, 2016

Welcome to episode 46 of The Mindful Kind podcast!

Discover four tips for taking mindful breaks to increase your productivity and inspire creativity, including:

Tuning in to your senses
Drinking water
Practicing gratitude
Stretching

You'll answer hear my thought's on a listener's question about overcoming distractions!

In the episode, I mentioned my blog post about the Meaningful Mindfulness Workshop, which you can find here: www.rachaelkable.com/blog/meaningful-mindfulness-workshop

I also shared the discount code (rachaelkable) to receive 20% off products from Combardis Elixirs at combardis.com.au

I hope you have a wonderful week, Mindful Kind!

45 // Comparison and Mindfulness Sep 23, 2016

In this episode of The Mindful Kind podcast, discover how to use mindfulness to move forward from comparing yourself to others.

A huge (HUGE!) thank you for all the wonderful new reviews on iTunes, the thoughtful comments on social media and emails I've received this past week. There aren't enough words to express how deeply grateful I am!

A quick tip from one of my listeners following the break-ups episode (number 44) is to create flower posies! I thought this was such a beautiful, creative and mindful activity that I was really excited to share it with the rest of my lovely listeners. Collect some flowers and create little bunches to remind yourself of all the support and beauty in your life.

Three mindful tips for overcoming comparison:

Discover and know your own values, and regularly check in with them.
Smile and say an affirmation.
Mindfully celebrate yourself.

A final tip- be kind to yourself! We all feel comparison sometimes, but remember that feelings of comparison will pass.

I hope you have a wonderful week, Mindful Kind!

44 // Break Ups, Sadness and Mindfulness Sep 15, 2016

This episode goes out to all the listeners who need some extra support and guidance during a sad time, such as a break up.

Discover how to let your feelings be (and why it's so important!), as well as simple mindfulness practices to help you find relief from pain- both emotional and physical.

You'll hear about the self-care practices I wished I'd used during my last break up and you can discover the written version of these practices on my blog at www.rachaelkable.com/blog/mindful-self-care. A free, downloadable eBook will be coming shortly so make sure you're subscribed to my newsletter here.

With love,

I hope you have a wonderful week, mindful kind.

43 // Stress, Panic Attacks and Mindfulness Sep 08, 2016

In episode 43 of The Mindful Kind podcast, I share my thoughts and insights into stress and panic attacks and how to use mindfulness to manage them.

Learn more about panic attacks and where you can get extra support (for yourself or others) in the event of a panic attack, or any other case of strong anxiety.

Discover three simple mindfulness techniques which you can use to calm yourself down, including a breathing technique I learned during my time on a helpline, affirmations (and how I used them myself during a stressful time) and an easy grounding exercise.

For more support, head to the Australian Psychological Society website and use the section called 'Find a Psychologist.'

You can find me on Instagram @rachaelkable for more mindfulness tips and techniques and how I use them in my own life.

You can also head to my website at www.rachaelkable.com for more mindfulness resources.

I hope you have a wonderful week, Mindful Kind!

42 // Being Kind Sep 01, 2016

Welcome to this super special episode about mindfulness and kindness!

I've been really looking forward to sharing this episode and I hope you enjoy it:)

In the episode, I share a visualisation to help you tap into feelings and thoughts about kindness.

I also discuss how mindfulness can help us be more kind- both to ourselves and others and why it's important (with a few stories and experiences of my own along the way!).

Don't forget your mindfulness mission to notice kindness throughout your day...

If you're interested in finding out more about my Meaningful Mindfulness Workshop, head to this link: www.rachaelkable.com/upcoming-events

Or check out my website for more mindfulness resources: www.rachaelkable.com

An extra special thank you for all the wonderful listeners of this podcast- we just hit 300,000 downloads, which is so exciting and I'm incredibly grateful:)

I hope you have a wonderful week, Mindful Kind!

41 // Moving On From Being Hurt Aug 25, 2016

In this episode of The Mindful Kind podcast, discover my thoughts about mindfulness when dealing with difficult relationships and trying to move forward.

I shared a personal story about challenging relationships and how mindfulness could have helped me acknowledge my thoughts and feelings and find constructive ways to deal with the situation.

I've also outlined a meaningful mindfulness technique which will allow you to understand your thoughts and figure out how to move forward with challenging relationships and situations.

In the episode, I mention an article I wrote about the benefits of mindfulness which can be found here: www.rachaelkable.com/blog/benefits-of-mindfulness

I hope you enjoy the episode and if you do, please subscribe and leave a review!

40 // Mindful Journaling Aug 18, 2016

In this exciting episode of The Mindful Kind podcast, I've shared practical exercises, extra tips and my personal experiences with mindful journaling.

In this episode, you will discover:

Journaling to de-brief after work
Gratitude journaling
Thought journaling

In this episode, I also shared a discount code for the amazing new journal collection by Inspirationery! The discount code is: RACHAELKABLE and it will give the user 20% off until Monday August 22nd 2016. Visit the website here: inspirationery.co

I also mentioned my eBook which has the full version of journaling to leave work at work. This eBook is available on my website here: www.rachaelkable.com/finding-fulfilment-at-work/

I hope you enjoyed this episode! If you did, please subscribe and leave a review:)

39 // Mindful Parenting Aug 11, 2016

Welcome to episode 39 of The Mindful Kind podcast!

After a few thoughtful questions from my wonderful community, I decided to share my thoughts about mindful parenting.

Discover three tips for being a more mindful parent, including:

Take some time to breathe when you're feeling stressed
Play games which encourage mindfulness with your child
Learn more about mindfulness from your child!
Create support networks

I also share my answer to one of my lovely listeners about how to deal with guilt when taking time for mindfulness/self-care practices.

I hope you enjoy the episode!

Find more mindfulness resources at my website: www.rachaelkable.com

38 // Common Mindfulness Challenges Aug 04, 2016

In this episode of The Mindful Kind podcast, discover four common challenges when it comes to practicing mindfulness and my advice on what you can do!

When I asked my followers on social media what their common challenges were, the biggest answers were:

Getting started with a mindfulness practice when you don't feel like practicing it (even though you know you want to!)
Making conscious choices to be mindful instead of following old habits
Remembering to be mindful
Being distracted during your mindfulness practice

I also mentioned my eBooks, which you can find below to guide you through your mindfulness practice, with journaling prompts, my personal experiences and useful tips:

A Journey into Mindfulness: Your Twenty One Day Guide

A Journey into Mindfulness: Finding Fulfilment at Work

Also, don't forget to follow me on Instagram @rachaelkable and show me how you remind yourself to be mindful with a photo using the hashtag #themindfulkind

I hope you have a wonderful week, Mindful Kind!

37 // Fear of Success Jul 28, 2016

In episode 37 of The Mindful Kind podcast, I've shared my thoughts (and personal examples) about fear of failure and fear of success. In this episode, you will discover:

The difference between fear of success and fear of failure
How to use mindfulness to let go of fears
A meaningful journalling practice to help you challenge fearful thoughts (based on cognitive behaviour therapy)
Why it can be important to let go of (or challenge) fearful thoughts

I also announce my new business at www.coupleofcourses.com for online entrepreneurs who want to create beautiful digital products.

36 // Goal Setting and Mindfulness Jul 21, 2016

Welcome to episode 36 of The Mindful Kind podcast!

In this episode, I've answered a wonderful question from one of my listeners about how to be more mindful during goal setting sessions.

I've shared a few of my own goal setting experiences, including when I set a couple of goals which didn't align with me and how I felt when I didn't achieve a goal I thought I wanted.

Being mindful when setting goals is about listening to what you actually want and how goals make you feel. Ask yourself if the goal really aligns with you, or if it makes you feel nervous or stressed. You can then make informed decisions about whether or not the goal is right for you!

I hope you enjoy the episode, Mindful Kind.

35 // How Nature Can Inspire Our Mindfulness Practice Jul 14, 2016

In episode 35 of The Mindful Kind podcast, I've shared three ways mindfulness can be inspired by nature.

Water (how to be mindful in the shower, watching water, drinking water mindfully and washing the dishes)
Animals (be around your pet without distractions, be inspired by the way animals act and work with animals)
Colour and why noticing it is a simple and fun mindfulness practice

I also wrote about another three ways nature can inspire your mindfulness practice on my blog here: www.rachaelkable.com/blog/6-interesting-ways-to-use-nature-to-be-more-mindful

I hope you enjoy this episode and if you do, please subscribe and leave a review on iTunes!

34 // Yoga and Mindfulness Jul 07, 2016

Welcome to episode 34 of The Mindful Kind podcast!

In this episode, I've shared my personal journey with yoga and how it's evolved over time.

You'll also discover some top tips for being mindful during your yoga practice, such as tuning in to your breath and observing your thoughts.

At the end of the episode, I've shared an exciting giveaway of the Mukti Yoga Mat. You can find out more by reading my review of it here: www.rachaelkable.com/blog/muktiyogamat

You can also check out the written version of my yoga journey here: http://www.rachaelkable.com/blog/mindful-yoga

I hope you have a wonderful week, Mindful Kind!

33 // Beach Guided Visualisation Jun 30, 2016

Welcome to episode 33 of The Mindful Kind podcast!

After hosting a live workshop on the weekend, I felt inspired to share a visualisation with The Mindful Kind listeners. This episode includes a beach guided visualisation with a short mindfulness practice at the end.

Be sure to subscribe if you're listening via iTunes as I will be announcing an exciting giveaway next week!

Also this is the final call for anyone who would like to take part in The Mindful Kind Challenge. If you would like to join me for a meaningful three week Challenge with daily support in a private Facebook group, head to www.rachaelkable.com/themindfulkindchallenge and be sure to sign up before Sunday July 3rd.

I hope you enjoy listening and have a wonderful week, Mindful Kind!

32 // How Mindfulness Changed My Mindset Jun 23, 2016

In episode 32 of The Mindful Kind podcast, I've shared how my mindset has changed over the last year and how I believe mindfulness helped that happen. Since I started practicing mindfulness, I've spent much less time being caught up in the future and wishing time away!

Find out more about my personal experiences over on my blog at www.rachaelkable.com/blog

Also, discover my top tip for the next step in your mindfulness journey.

Don't forget to subscribe as I'll be running an exciting giveaway very soon and I don't want you to miss out!

31 // Perfectionism, Pressure and Taking Back Your Power Jun 16, 2016

Perfectionism and pressure can be huge elements of stress and in episode 31 of The Mindful Kind podcast, I've shared my own experience with these elements and how I took back my power.

Learn how to identify constructive thinking versus stressful thinking and discover my favourite mindful journalling technique to manage stressful thinking!

I've also announced that The Mindful Kind Challenge (round 2) is open for enrolment here: www.rachaelkable.com/themindfulkindchallenge

And my upcoming workshop for women in Melbourne still has some tickets available here: www.rachaelkable.com/upcoming-events

Don't forget to subscribe so you won't miss any episodes! xx

30 // Mindfully Celebrating Achievements Jun 09, 2016

In episode 30 of The Mindful Kind podcast, discover how to celebrate your achievements mindfully.

This episode came about because not too long ago, I realised I was achieving goals but I was feeling empty, frustrated and disappointed. I saw an opportunity to start incorporating more mindfulness into my life by acknowledging and appreciating achievements, big and small!

Find out how to do this yourself in this short and sweet (but powerful!) episode.

Please don't forget to subscribe so you won't miss an episode- I've chosen another meaningful topic to chat about next week and I don't want you to miss out!

I also announced my latest eBook, "A Journey into Mindfulness: Finding Fulfilment at Work." Click the link below to find out more:

http://www.rachaelkable.com/finding-fulfilment-at-work/

29 // How Often to Practice Mindfulness Jun 02, 2016

Welcome to episode 29 of The Mindful Kind podcast!

A big thank you to everyone who has supported this adventure- we are almost at 200,000 downloads and I couldn't have done it without you!

In this episode, I've answered a brilliant question about how often we should practice mindfulness?

With a look at my own mindful journey, you'll discover how to begin and maintain a regular practice until mindfulness starts to infuse naturally into other aspects of your life.

I've also shared three tips for how to begin a mindfulness practice, including:

-choose one mindfulness practice to try each day

-use a mindfulness tool

-start and end the day with a mindfulness practice

Please be sure to subscribe so you won't miss an episode!

Also, don't forget to check out my blog at www.rachaelkable.com/blog for more mindfulness practices and grab your ticket to my upcoming Melbourne workshop at www.rachaelkable.com/upcoming-events

28 // 10 Quirky Mindfulness Practices May 26, 2016

Welcome to episode 28 of The Mindful Kind podcast!

In this fun, little episode, I've shared ten quirky and out-of-the-box ways you can be more mindful. Discover how to shake up your mindfulness practice and enjoy trying out some new practices!

1: Use your sense of smell

2: Sit down on your mindful walk

3: Pick yourself some flowers and use them as a mindful reminder

4: Watch jellyfish

5: Clean out your wardrobe

6: Cook a new recipe

7: Listen to a song in the bathroom

8: Cloud watch

9: Dry your hands mindfully

10: Try grounding

For more mindfulness inspiration, please head to my website at www.rachaelkable.com

27 // Strengthening Relationships With Mindfulness May 19, 2016

In episode 27 of The Mindful Kind podcast, discover more about my own journey with stress, mindfulness and relationships.

You'll learn three meaningful ways to practise mindfulness to strengthen your own relationships, including communicating your feelings regularly, seeing things from other perspectives and cultivating gratitude.

To find out more about my upcoming Melbourne Workshop, head to www.rachaelkable.com/upcoming-events

I hope you have a beautiful, mindful week!

26 // Breaking Habits and Mindfulness May 12, 2016

In episode 26 of The Mindful Kind podcast, discover two powerful mindfulness practices to help you break habits and, possibly, create new ones!

By making more conscious choices and learning to urge surf, we can empower ourselves to choose whether or not we take action on our impulses.

Also, learn about why self-talk is so important when we're trying to change a habit!

The Mindful Kind Challenge kicks off on Monday May 16th and if you are ready to sign up and start immersing yourself in all things mindfulness (with support from me!), simply head to www.rachaelkable.com/themindfulkindchallenge

Also, while you're there, sign up to my newsletter so you can access all of my free mindfulness resources, including an eBook, worksheets, a mindfulness manifesto and more!

I hope you have a beautiful week, Mindful Kind.

25 // Self-compassion and Mindfulness May 05, 2016

Welcome to episode 25 of The Mindful Kind podcast!

Discover why self-compassion was such an important part of my mindfulness practice, especially when I was a beginner.

You'll also learn about three different exercises you can use to be more compassionate towards yourself, including talking kindly to yourself, writing down why mindfulness is useful to you whenever you remember to practice and letting go of hurtful thoughts.

For more tips about letting go of hurtful thoughts, check out my blog article here:

http://www.rachaelkable.com/blog/mindfully-letting-go-of-hurtful-thoughts

To sign up for The Mindful Kind Challenge, click here:

http://www.rachaelkable.com/themindfulkindchallenge/

And to join me for a live workshop in Melbourne about mindfulness and goal-setting, by purchasing your ticket here:

http://www.rachaelkable.com/upcoming-events/

24 // How to be a Mindful Listener Apr 28, 2016

Welcome to episode 24 of The Mindful Kind podcast!

In this episode, I've shared my top ten tips for being a more mindful listener. These tips can easily be applied in every day life and can also be applied when you're providing meaningful support.

1. Create space to listen

2. Be in the right headspace

3. Eye contact is key

4. Use open body language

5. Lean in

6. Use silence

7. Ask open questions

8. You don't need to fix the person or situation

9. Check in about a self-care plan

10. Follow up

Registration is open until May 15th for The Mindful Kind Challenge at www.rachaelkable.com/themindfulkindchallenge

Sign up today to secure your space in the Challenge, with 15 of my mindfulness techniques, Q and A sessions, exciting give-aways of mindfulness tools, access to my favourite mindfulness resources and daily support in the private Facebook group!

23 // Connection and Support Apr 25, 2016

Welcome to episode 23 of The Mindful Kind podcast.

Thank you for your patience in the late release of this episode! As many of you already know, I had a challenging and emotional week last week and was unable to stick to my podcasting schedule.

However, I'm really glad I waited to share this meaningful episode with you. I'm passionate about sharing my experiences with mindfulness and I learned so much last week about connection and support, which is why I'm dedicating this episode to those topics.

In this episode, I also announce The Mindful Kind Challenge, which you can learn more about at www.rachaelkable.com/themindfulkindchallenge

This Challenge is designed to give more support and guidance to people wanting to be more mindful in simple and effective ways. Over three weeks, I'll be sharing my favourite fifteen mindfulness practices, hosting Q and A sessions, offering giveaways of mindfulness tools and sending everyone a beautiful planner to use once The Challenge is over. The Challenge will start on May 16th, so please head over and check it out if it's something you might like to be part of!

22 // My Non-Negotiable Mindfulness Practice Apr 14, 2016

Discover which mindfulness practice I love (and have been doing every day for over a year!).

In this episode, I chat about the importance of finding mindfulness practices which truly resonate with you as an individual. With so many different practices to use, I believe we can all go on our own unique journeys to create meaningful and enjoyable mindfulness routines.

I also share an exciting discount code (just for the wonderful listeners of this podcast!) to be used on products from www.combardis.com.au!

That discount code is: themindfulkind and will earn you 20% off at checkout:)

I hope you enjoy the episode and I would love to see your review on iTunes!

21 // The Power of Gratitude Apr 07, 2016

In episode of 21 of The Mindful Kind podcast, I explore the power of gratitude from my own experiences.

Find out how I shifted my mindset to appreciate the good in life and discover what that means in terms of how I feel and act.

I also share my favourite gratitude practices and resources including:

Write down three things you're grateful for
Write down three people you would like to thank
The Gratitude Journal by Natalie Fox (Second Edition)
Explore the best and worst parts of your day and find reasons to be grateful for both
The 28 Day Gratitude Project with One Infinite Life (oneinfinitelife.com)
365 Thankyous by John Kralik
Say a genuine and meaningful thank you to someone you know

If you enjoy this episode, please leave a review in iTunes!:)

20 // Using Social Media Mindfully Apr 04, 2016

In this episode of The Mindful Kind podcast, learn how to be more mindful when you're using social media!

I've shared two wonderful contributions from listeners @heartfeltjewellery and @sarah_dillman (on Instagram), who gave their own insights into how to use social media more mindfully.

My own tips include:

1. Really read quotes. Try writing down your favourite quotes in a blank notebook, such as the beautiful ones from Inspirationery (inspirationery.co)

2. Follow accounts you actually like! My favourite Instagram accounts include rebelandroam, photography_byron_bay, combardiselixirs, calm and thestrategylab.

3. Schedule social media breaks.

4. Avoid multi-tasking.

5. Know when to stop.

I hope you enjoy this episode and if you do, I would absolutely love to see your review on iTunes!

19 // Social Media Challenge Mar 31, 2016

Welcome to a special episode of The Mindful Kind podcast!

In this episode, I set my wonderful listeners a challenge- to visualise how they could use social media more mindfully and figure out their own unique ways of practising mindfulness.

I'm so excited to hear about everyone's experiences on Instagram by tagging me (@rachaelkable) and using the hashtag #themindfulkind.

I'll be back on Monday to share my favourite mindful tips shared by my listeners about using social media mindfully and I'll be sharing my own top five tips as well!

18 // Mindfulness and Public Speaking: My Story Mar 24, 2016

Welcome to episode 18 of The Mindful Kind podcast.

In this episode, I share my journey with public speaking and how mindfulness helped me grow from a girl who could barely read a written presentation in front of her classmates, to confidently speaking in front of 60 women at a wellness event!

The mindful routine I used on the night was this: Breathe. Notice a colour. Notice a sound. Notice my body. Breathe.

I mentioned my eBook, A Journey into Mindfulness: Your Twenty One Day Guide, which can be purchased from www.rachaelkable.com

To find out more about the gorgeous Jess, who organised the wellness event I spoke at to raise money for Camp Quality, check out her Instagram account at one_ofakindness.

You can also find Wellineux on Instagram (@wellineux) to find out more about their wonderful Discovery Workshops and products.

I hope you enjoy the episode and if you do, I would really love to read your review on iTunes!

17 // Mindfulness in the Real World Mar 17, 2016

In this episode of The Mindful Kind podcast, I share some real examples of how mindfulness has impacted my own life in exciting ways!

From less stress in high pressure situations to mindful eating, mindfulness has changed my life in lots of small, but meaningful, ways.

The mindful tip for today is to find one regular activity in your own life and deliberately be mindful next time you do it! Pay attention to your senses and how it feels to complete this activity, gently bringing your mind back to the present whenever you notice it wandering.

16 // Finding Freedom With Mindfulness Mar 10, 2016

In this special episode of The Mindful Kind podcast, I chat about how to find freedom with mindfulness.

With three tips, including taking mindful breaks and letting yourself enjoy them, recognising your strengths and listening to your wants and needs, this episode is all about creating a self-loving, understanding and compassionate mindset with mindfulness and setting ourselves free.

I also answer another listener question about being mindful at school and I share my own journey of creating a mindful and accepting mindset.

As always, head to www.rachaelkable.com for more mindfulness resources, including my free gifts collection, eBook and one-on-one sessions.

15 // Mindfulness and Sleep Mar 03, 2016

In this episode of The Mindful Kind podcast, I talk about my own journey with mindfulness and sleep, from being totally frustrated by my poor sleeping habits to being able to get proper rests and wake up feeling refreshed.

The four mindfulness techniques I cover for getting better sleep include:

Do a body scan (from YouTube, the Calm app or the Free Gifts page on my website)
Listen to white noise at night using an app
Practise gratitude
Be kind and forgiving when you notice your mind wandering

14 // Mindfulness and Making Decisions Feb 25, 2016

In episode 14 of The Mindful Kind podcast, find out how I use mindfulness to make decisions more clearly and less impulsively.

Emotions tend to cloud our judgement so in this episode, I've shared a few ways that mindfulness can help us see past emotions to make the decisions we actually want to make.

If you have questions about mindfulness, feel free to send them through to hello@rachaelkable.com and I'll do my best to answer them in future episodes!

Don't forget to head to www.rachaelkable.com and check out the Free Gifts page for mindfulness resources, including an eBook, worksheets and special samples of my paid products.

13 // Breathe Feb 18, 2016

In this special episode of The Mindful Kind podcast, I've shared several of my favourite breathing techniques!

Techniques include:

Take a simple, deep breath
Spinal pearls
Breathe in time with running/walking
Soften the body with the breath before falling asleep
Ujjayi breathing
Breathe with one hand on the chest and one hand on the stomach

I also offer to answer listener questions about mindfulness! Simply email me at hello@rachaelkable.com or find me on Facebook, Instagram or Twitter (simply search for Rachael Kable).

12 // Music and Mindfulness Feb 11, 2016

This episode is all about you to use music mindfully!

With tips like tuning into your senses, singing, and playing a mindful music game, this episode is packed with ideas for using music to be more mindful.

I announce a special deal for the next round of Meaningful Mindfulness Sessions, where every client will receive a copy of my new eBook, 'A Journey into Mindfulness: Your Twenty One Day Guide' for free! Just head to my website at www.rachaelkable.com and check out the Work With Me tab and Meaningful Mindfulness Sessions to find more details.

I hope you enjoy this episode and I'll be back next week with more mindfulness goodness!

11 // Mindfulness and Life Balance Feb 04, 2016

Episode 11 of The Mindful Kind podcast is about how to incorporate a mindfulness practice into a busy lifestyle!

I share how a mindfulness practice can support you during times of stress, rather than adding yet another task on your to-do list. By incorporating mindfulness in clever, time-saving ways, we can choose to be mindful, without it taking any extra time at all!

I also share a recent experience of my own stress (yes, there were tears!) and how mindfulness helped me change my mindset with compassion and curiosity.

I also announce the launch of my new e-book about mindfulness, A Journey into Mindfulness: Your Twenty One Day Guide, which can be found on my website at www.rachaelkable.com (just check out the e-books page!).

10 // Mindfulness for a Tough Day at Work Jan 28, 2016

Following on from the last episode about mindfulness in the workplace, episode 10 of The Mindful Kind podcast is about using mindfulness during a tough day at work.

The five mindful tips this week focus on helping you to build resilience, manage stress and take care of your wellbeing when you're having a hard time.

With tips including using the breath to reduce stress, getting high quality sleep and journalling mindfully at the end of the day to leave work at work, this episode is about equipping you with useful and practical tips to get through a tough work day.

If you enjoy this episode, I would love to read your review on iTunes!

9 // Mindfulness in the Workplace Jan 21, 2016

Welcome to episode 9 of The Mindful Kind podcast!

Discover 5 useful tips for bringing more mindfulness into your workplace, including using mindfulness tools, being mindful during the commute and practising gratitude.

You'll hear about my own experiences with mindfulness at work and how I learned to refresh, re-focus, unleash creativity and increase my efficiency at work by practising mindfulness in different ways.

At the end of the episode, I've shared how listeners can work with me one-on-one with the Meaningful Mindfulness Sessions, which you can check out at www.rachaelkable.com/meaningful-mindfulness-sessions/

8 // Mindfulness and Letting Go of Critical Thoughts Jan 14, 2016

Episode 8 of The Mindful Kind podcast is about using mindfulness to be more self-loving and decrease the influence of critical thoughts.

This is a really special episode because I've shared how I overcame my own critical thoughts about public speaking to create a podcast!

Being more mindful and in tune with our thoughts can really help us to recognise and acknowledge the thoughts which might be hurting us or holding us back. We can then choose what we want to do about those thoughts- whether we let them go, do something differently or embrace more positive ideas.

I also announce my new and exciting Meaningful Mindfulness Sessions via Skype! These sessions are for women who want to begin or strengthen their own mindfulness practice with my one-on-one support and guidance. To check out the details for these sessions, head to www.rachaelkable.com and check out the Work With Me page.

7 // Creating a Mindful Morning Jan 07, 2016

Episode 7 of The Mindful Kind podcast is all about creating a more mindful morning!

Discover my favourite ways to bring more mindfulness into the beginning or your day, including tuning into the senses when you wake up, exploring mindfulness within your beauty rituals and enjoying a mindful breakfast.

In this episode, I've mentioned some wonderful mindfulness tools, including:

Aromatic Body Mist- Combardis Elixirs

Necklace- Violet Gray

Gratitude Journal- Kikki K

Dailygreatness Journal- Dailygreatness

If you enjoy this episode of The Mindful Kind podcast, I would absolutely love to read your review on iTunes!

6 // How to be Mindful in 2016: Part Two Dec 31, 2015

With 8 more practical, fun and easy tips to be mindful in 2016, Part 2 of this episode is absolutely packed with mindfulness inspiration.

Learn how to go for a mindful walk, how to journal in a mindful way and experience a guided visualisation, plus much more!

A written version of "How to be Mindful in 2016" will be published soon on my website at www.rachaelkable.com/blog so you can have a reminder of all the tips I've shared.

If you enjoy this episode, I would absolutely love to read your review on iTunes! Thank you for being one of The Mindful Kind:)

5 // How to be Mindful in 2016: Part One Dec 18, 2015

Welcome to episode number 5 of The Mindful Kind podcast!

With the New Year drawing rapidly closer, I decided to create a collection of my favourite mindfulness practices for you to take into 2016. In this episode, I've chatted about eight of my mindfulness favourite practices, including how to do them and why they're useful.

From being a mindful listener, to deep breathing, to noticing sensations in your body, I've explained really simple and practical ways to bring more mindfulness into your life.

I hope you enjoy this episode! Look out for Part 2, which will go live on 31st December, with 8 more tips for your mindfulness practice in 2016!

4 // Mindfulness and Calm Dec 11, 2015

I'm super excited to bring this episode of The Mindful Kind to you! I've been bursting to share one of my favourite mindfulness resources with you and how I use it (and how you can, too!).

Introducing a very special book, called Calm. Written by Michael Acton Smith, this book is a beautiful representation of mindfulness and a really useful tool in my mindfulness practice.

In this episode, I've chatted about my favourite activity from Calm and how just reading it is a mindfulness practice in itself!

I've got a very exciting surprise towards the end of the episode, so be sure to hang around!

P.S Just in case you need my email address, here it is: hello@rachaelkable.com

3 // Mindful Eating Dec 03, 2015

Episode 3 of The Mindful Kind is all about mindful eating- what it is, how to do it and why it's important!

I've also shared three tips which can help you to incorporate mindfulness into your eating rituals, as well as a simple practice to try.

Being mindful while we eat is a fantastic way to enjoy our food, connect with our bodies and tune into feelings of fullness, before we over-indulge. It can help us to make healthier food choices and truly appreciate special treats!

I really love creating these podcasts with you and if you like what you're hearing, please leave a review in iTunes, so we can keep building this wonderful community of The Mindful Kind!

2 // Stress and Mindfulness Nov 26, 2015

STRESS AND MINDFULNESS

Welcome to the second episode of The Mindful Kind podcast! In this episode, I've dug deep to share my journey of stress and mindfulness with you.

When I was younger, stress played a huge role in my life and I found it really difficult to deal with. My relationships suffered, I felt alone and judged and even resulted in nasty tension headaches and high blood pressure.

When I learned mindfulness and started to practise it, I realised how far out of the moment I was, all the time. I was shocked to realise that I had never actually paid attention to my normal breath and how it felt!

Mindfulness has been a really amazing tool for managing stress and I hope my story can show you just one of the reasons why mindfulness has been such an important part of my life.

Towards the end of the episode, I share a beautifully simple mindfulness practice by tuning into our sense of smell.

1 // All About Mindfulness Nov 18, 2015

The Mindful Kind, Episode 1.

ALL ABOUT MINDFULNESS.

This first episode of the Mindful Kind explores what mindfulness actually is and shares Rachael's insights into the beginning of her mindfulness journey. You will hear about a few of the potential benefits of introducing a mindfulness practice and how these benefits can transform your life.

Towards the end of the episode, Rachael shares an easy and effective mindfulness practice for tuning into the breath.

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