Detailed
Compact
Art
Reverse
October 9, 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.
October 3, 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. 
September 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.
September 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. 
September 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. 
September 5, 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.
August 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. 
August 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. 
August 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.
August 7, 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. 
August 1, 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. 
July 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. 
July 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. 
July 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. 
July 3, 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.   
June 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. 
June 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. 
June 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. 
June 6, 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. 
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.
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.    
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. 
May 9, 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. 
May 2, 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.   
April 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.
April 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. 
April 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. 
April 4, 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!  
March 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. 
March 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. 
March 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. 
March 7, 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. 
February 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
February 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. 
February 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. 
February 7, 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!
January 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.
January 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. 
January 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. 
January 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.
January 3, 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. 
December 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.   
December 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. 
December 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. 
December 8, 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. 
November 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. 
November 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.
November 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.
November 8, 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.
November 1, 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. 
September 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. 
September 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. 
September 6, 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!
August 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.   
August 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!
August 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.
August 9, 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! 
August 2, 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. 
July 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!
July 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. 
July 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!
July 5, 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. 
June 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!
June 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. 
June 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. 
June 7, 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!
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!
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!
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!
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!  
April 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!
April 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. 
April 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. 
April 5, 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!
March 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! 
March 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!
March 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!
March 8, 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. 
March 1, 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!
February 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!
February 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!
February 8, 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!  
February 1, 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!
January 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!
January 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. 
January 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. 
January 4, 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!:) 
December 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! 
December 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!
December 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!
December 6, 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! 
November 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!
November 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. 
November 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!  
November 9, 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!  
November 1, 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. 
October 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!
October 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. 
October 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.    
October 5, 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. 
Loading earlier episodes...
    15
    15
      0:00:00 / 0:00:00