The Mindful Kind

By Rachael Kable

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Description

The Mindful Kind, hosted by Rachael Kable, shares exciting insights into mindfulness journeys and provides listeners with simple and effective practices to incorporate into their own lives.

Episode Date
#168: The Mindful Kind // Tips for Going Outside Your Comfort Zone
10:31

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. 

Mar 21, 2019
#167: The Mindful Kind // Grief and Continuing Bonds
11:32

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. 

Mar 14, 2019
#166: The Mindful Kind // Minimalism Tips I Learned While Moving House
09:30

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. 

Mar 07, 2019
#165: The Mindful Kind // 5 Life Lessons I Learned From My Grandad
07:53

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

Feb 28, 2019
#164: The Mindful Kind // The Mindful Kind BOOK
10:00

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. 

Feb 20, 2019
#163: The Mindful Kind // Mindfulness for Nervous Drivers
08:10

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. 

Feb 14, 2019
#162: The Mindful Kind // Morning Meditation Tips
11:47

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!

Feb 07, 2019
#161: The Mindful Kind // Tips for a Mindful Morning
10:51

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.

Jan 31, 2019
#160: The Mindful Kind // Make a List of Things to do for Fun
10:19

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. 

Jan 24, 2019
#159: The Mindful Kind // 7 Ways to Relieve Stress
11:51

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. 

Jan 17, 2019
#158: The Mindful Kind // Bad Habits to Break in 2019
10:23

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.

Jan 10, 2019
#157: The Mindful Kind // Resolutions for 2019
09:44

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. 

Jan 03, 2019
#156: The Mindful Kind // Mental Health Tools for 2019
09:01

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. 

 

Dec 27, 2018
#155: The Mindful Kind // Coping with Christmas
08:39

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. 

Dec 20, 2018
#154: The Mindful Kind // Unexpected Times when you can be Mindful
09:12

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. 

Dec 13, 2018
#153: The Mindful Kind // Self-Compassion
08:39

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. 

Dec 08, 2018
#152: The Mindful Kind // Meditation Q and A
10:19

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:

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

Nov 29, 2018
#151: The Mindful Kind // My Journey with Meditation
09:25

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.

Nov 22, 2018
#150: The Mindful Kind // Types of Meditation + a Body Scan
10:37

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.

Nov 15, 2018
#149: The Mindful Kind // The Benefits of Meditation
07:58

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.

Nov 08, 2018
#148: The Mindful Kind // Travel, Panic and Readjusting to Life Again
08:21

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. 

Nov 01, 2018
#147: The Mindful Kind // A Recap and Relaxing Breathing Technique
08:44

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. 

Sep 20, 2018
#146: The Mindful Kind // A Challenge for Paying Better Attention
08:29

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. 

Sep 13, 2018
#145: The Mindful Kind // Productivity and Mindfulness
10:59

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!

Sep 06, 2018
#144: The Mindful Kind // Rejection and Mindfulness
08:21

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. 

 

Aug 30, 2018
#143: The Mindful Kind // How To Create a Mindful Home
07:24

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!

Aug 23, 2018
#142: The Mindful Kind // Mindfully Living with Other People
07:12

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.

Aug 16, 2018
#141: The Mindful Kind // Conscious Consumption
07:16

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! 

Aug 09, 2018
#140: The Mindful Kind // Art and Mindfulness
07:48

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. 

Aug 02, 2018
#139: The Mindful Kind // Loneliness and Mindfulness
08:36

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!

Jul 26, 2018
#138: The Mindful Kind // My Book Journey
08:49

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. 

Jul 19, 2018
#137: The Mindful Kind // Myths About Mindfulness (Part Two)
08:08

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!

Jul 12, 2018
#136: The Mindful Kind // Myths About Mindfulness (Part One)
07:54

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. 

Jul 05, 2018
#135: The Mindful Kind // Travel Anxiety and Mindfulness
07:22

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!

Jun 28, 2018
#134: The Mindful Kind // Reflections On My Year
07:37

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. 

Jun 21, 2018
#133: The Mindful Kind // Seasonal Affective Disorder
07:26

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. 

Jun 14, 2018
#132: The Mindful Kind // Specific Mindfulness Practices
06:53

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!

Jun 07, 2018
#131: The Mindful Kind // Mindful Exploration of Emotions
07:38

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 31, 2018
#130: The Mindful Kind // Dealing with Post-Holiday Blues
07:41

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 24, 2018
#129: The Mindful Kind // Mindfulness for Stress Prevention
08:21

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 17, 2018
#128: The Mindful Kind // Low Frustration Tolerance and a Meditation
13:36

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!

 

May 10, 2018
#127: The Mindful Kind // Ten Tips for Busy Times
07:20

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!

Apr 26, 2018
#126: The Mindful Kind // Affirmations in Everyday Life
07:29

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. 

Apr 19, 2018
#125: The Mindful Kind // Affirmations and Meditation
08:02

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. 

Apr 12, 2018
#124: The Mindful Kind // Mindfulness, Apps and Life Changes
09:16

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!

Apr 05, 2018
#123: The Mindful Kind // Self-Care Ideas for Relaxation
08:07

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! 

Mar 29, 2018
#122: The Mindful Kind // Being More Open-Minded When Trying New Things
07:15

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!

Mar 22, 2018
#121: The Mindful Kind // Being Open-Minded During Challenging Times
07:19

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!

Mar 15, 2018
#120: The Mindful Kind // How to be More Open-Minded with Yourself
07:57

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. 

Mar 08, 2018
#119: The Mindful Kind // Mindful Studying
08:33

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!

Mar 01, 2018
#118: The Mindful Kind // How to Reverse-Engineer Your Goals
07:33

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!

Feb 22, 2018
#117: The Mindful Kind // Mindful Cooking
07:59

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!

Feb 15, 2018
#116: The Mindful Kind // 3 Key Tips to a Stronger Mindfulness Practice
08:14

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!

 
Feb 08, 2018
#115: The Mindful Kind // Unique Meditation Experiences
09:46

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!

Feb 01, 2018
#114: The Mindful Kind // Outlooks on Life: Optimism
09:16

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!

Jan 24, 2018
#113: The Mindful Kind // Outlooks on Life: Pessimism
07:58

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. 

Jan 17, 2018
#112: The Mindful Kind // Outlooks on Life: Realism
08:41

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. 

Jan 10, 2018
#111: The Mindful Kind // Growing Older
08:13

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!:) 

Jan 04, 2018
#110: The Mindful Kind // 10 Tips for Starting the New Year Mindfully
07:47

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! 

Dec 28, 2017
#109: The Mindful Kind // Dealing With the Unexpected
08:24

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!

Dec 21, 2017
#108: The Mindful Kind // The Mindful Christmas Challenge
08:11

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!

Dec 14, 2017
#107: The Mindful Kind // Moving On From Challenging Communication
08:19

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! 

Dec 06, 2017
#106: The Mindful Kind // Communicating With Yourself
07:42

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:

To subscribe to my newsletter, head over to: http://www.rachaelkable.com/newsletter-sign-up 

I hope you have a wonderful week, Mindful Kind!

Nov 29, 2017
#105: The Mindful Kind // Simple Ways to Practice Communication
08:41

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. 

Nov 23, 2017
#104: The Mindful Kind // Encouraging Others to Communicate
07:55

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!

 

Nov 15, 2017
#103: The Mindful Kind // Public Speaking Tips
09:58

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!

 

Nov 09, 2017
#102: The Mindful Kind // How to be Assertive
09:18

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:

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. 

Nov 01, 2017
#101: The Mindful Kind // Introduction to Communication
08:46

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!

Oct 26, 2017
#100: The Mindful Kind // Ten Lessons From My Podcasting Journey
12:10

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. 

Oct 19, 2017
#99: The Mindful Kind // Exercise and Mindfulness
08:02

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.  

 

Oct 12, 2017
#98: The Mindful Kind // Simple Self-Care for Time-Poor People
08:19

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. 

Oct 05, 2017
#97: The Mindful Kind // Grief and Loss, Part Three
13:34

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. 

Sep 28, 2017
#96: The Mindful Kind // Grief and Loss: Part Two
10:43

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. 

Sep 21, 2017
#95: The Mindful Kind // Grief and Loss, Part One
09:39

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. 

Sep 14, 2017
#94: The Mindful Kind // Brilliant Life Balance Resources
07:17

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.

Sep 07, 2017
#93: The Mindful Kind // Being Mindful of Life Balance
08:18

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. 

Aug 31, 2017
#92: The Mindful Kind // Making Time for Self Care
09:43

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!

Aug 24, 2017
#91: The Mindful Kind // Life Balance Disruptors and Protectors
07:26

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. 

Aug 17, 2017
#90: The Mindful Kind // Activities for Life Balance
08:47

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. 

Aug 10, 2017
#89: The Mindful Kind // Cultivating Self Worth
09:01

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!

Aug 03, 2017
#88: The Mindful Kind // My Podcasting Journey
11:02

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. 

Jul 27, 2017
#87: The Mindful Kind // Dealing With Challenging People
07:12

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:)

Jul 20, 2017
#86: The Mindful Kind // Celebrating Your Goals
08:51

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!

Jul 13, 2017
#85: The Mindful Kind // Self-Sabotage and Goals
09:45

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!

Jul 06, 2017
#84: The Mindful Kind // Inspiring Goal-Setting Activities
08:54

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. 

Pinterest

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. 

 

Jun 30, 2017
#83: The Mindful Kind // Fun and Interesting Goal-Setting Tips
09:11

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!

Jun 21, 2017
#82: The Mindful Kind // Goals You Don't Actually Control
08:16

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!

Jun 15, 2017
#81: The Mindful Kind // Goals, Mindfulness and being SMART
08:53

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!

Jun 08, 2017
#80: The Mindful Kind // Being Sick and Mindfulness
06:12

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!

Jun 02, 2017
#79: The Mindful Kind // Being a Helping Person
05:51

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! 

May 25, 2017
#78: The Mindful Kind // Creative Tips and Mindfulness
09:51

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. 

May 18, 2017
#77: The Mindful Kind // Meditation and Healthy Living
09:04

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!

May 11, 2017
#76: The Mindful Kind // 5 Tips for Resilience
07:46

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. 

May 04, 2017
#75: The Mindful Kind // Resilience, Blame and Shame
08:07

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. 

Apr 27, 2017
#74: The Mindful Kind // Mindsets and Resilience
09:16

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!

Apr 20, 2017
#73: The Mindful Kind // Coping With Change
10:13

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!

Apr 13, 2017
#72: The Mindful Kind // Resilience and Relationships
09:47

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!

Apr 06, 2017
#71: The Mindful Kind // How to Accept Challenging Thoughts
09:08

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! 

 

Mar 30, 2017
#70: The Mindful Kind // Meaningful Mindfulness Routine
10:01

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!

 

Mar 23, 2017
#69: The Mindful Kind // Happy Habits and Mindfulness
06:43

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. 

 

 

 

Mar 16, 2017
#68: The Mindful Kind // Positive Spaces and Mindfulness
09:39

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!

Mar 09, 2017
#67: The Mindful Kind // Saying Yes to What Lights You Up
09:21

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. 

Mar 02, 2017
#66: The Mindful Kind // Daily Chores and Mindfulness
10:27

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!

Feb 23, 2017
#65: The Mindful Kind // Hobbies and Mindfulness
09:57

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:)

 

Feb 09, 2017
#64: The Mindful Kind // Money Tips and Mindfulness
08:57

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!

Feb 01, 2017
#63: The Mindful Kind // Money and Mindfulness
09:28

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. 

Jan 26, 2017
#62: The Mindful Kind // Health and Mindfulness
09:30

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:) 

Jan 19, 2017
#61: The Mindful Kind // Beauty and Mindfulness
08:37

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!

Jan 12, 2017
#60: The Mindful Kind // Introversion, Communication and Mindfulness
10:27

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!

Jan 01, 2017
#59: The Mindful Kind // A Fresh Start and Mindfulness
07:21

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!

Dec 29, 2016
#58: The Mindful Kind // Pain, Illness and Mindfulness
11:10

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. 

Dec 22, 2016
#57: The Mindful Kind // Scary Movies and Mindfulness
08:36

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!

Dec 15, 2016
#56: The Mindful Kind // A Mindfulness Refresher
09:36

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!

Dec 08, 2016
#55: The Mindful Kind // Confidence and Mindfulness
09:38

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.

Dec 01, 2016
#54: The Mindful Kind // Dentists, Stress and Fear
09:47

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!

Nov 25, 2016
#53: The Mindful Kind // Meaningful Moments and Mindfulness
05:01

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. 

Nov 17, 2016
#52: The Mindful Kind // Facing Your Fears
10:08

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. 

Nov 10, 2016
#51: The Mindful Kind // Mindful Adventures
09:23

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!

Nov 03, 2016
#50: The Mindful Kind // Q and A With Rachael
15:15

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! 

Oct 27, 2016
#49: The Mindful Kind // Forgiveness and Mindfulness
10:56

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. 

Oct 20, 2016
#48: The Mindful Kind // Making Decisions and Mindfulness
12:30

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!

Oct 13, 2016
#47: The Mindful Kind // Care and Support
10:13

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!

Oct 06, 2016
#46: The Mindful Kind // Productivity, Creativity and Mindfulness
12:58

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!

 

Sep 29, 2016
#45: The Mindful Kind // Comparison and Mindfulness
10:04

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!

Sep 23, 2016
#44: The Mindful Kind // Break Ups, Sadness and Mindfulness
08:59

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. 

Sep 15, 2016
#43: The Mindful Kind // Stress, Panic Attacks and Mindfulness
10:49

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!

Sep 08, 2016
#42: The Mindful Kind // Being Kind
10:43

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!

Sep 01, 2016
#41: The Mindful Kind // Moving On From Being Hurt
08:39

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!

Aug 25, 2016
#40: The Mindful Kind // Mindful Journaling
07:24

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:) 

Aug 18, 2016
#39: The Mindful Kind // Mindful Parenting
07:54

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

Aug 11, 2016
#38: The Mindful Kind // Common Mindfulness Challenges
09:45

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!

Aug 04, 2016
#37: The Mindful Kind // Fear of Success
07:32

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. 

 

Jul 28, 2016
#36: The Mindful Kind // Goal Setting and Mindfulness
08:41

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.

Jul 21, 2016
#35: The Mindful Kind // How Nature Can Inspire Our Mindfulness Practice
09:10

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! 

Jul 14, 2016
#34: The Mindful Kind // Yoga and Mindfulness
10:07

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!

Jul 07, 2016
#33: The Mindful Kind // Beach Guided Visualisation
09:28

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! 

Jun 30, 2016
#32: The Mindful Kind // How Mindfulness Changed My Mindset
07:14

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! 

Jun 23, 2016
#31: The Mindful Kind // Perfectionism, Pressure and Taking Back Your Power
09:06

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

Jun 16, 2016
#30: The Mindful Kind // Mindfully Celebrating Achievements
06:23

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/

Jun 09, 2016
#29: The Mindful Kind // How Often to Practice Mindfulness
09:47

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 

Jun 02, 2016
#28: The Mindful Kind // 10 Quirky Mindfulness Practices
06:25

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

 

May 26, 2016
#27: The Mindful Kind // Strengthening Relationships With Mindfulness
08:06

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!

May 19, 2016
#26: The Mindful Kind // Breaking Habits and Mindfulness
08:57

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. 

May 12, 2016
#25: The Mindful Kind // Self-compassion and Mindfulness
07:48

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/ 

May 05, 2016
#24: The Mindful Kind // How to be a Mindful Listener
08:31

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! 

Apr 28, 2016
#23: The Mindful Kind // Connection and Support
08:51

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!

Apr 25, 2016
#22: The Mindful Kind // My Non-Negotiable Mindfulness Practice
09:04

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! 

Apr 14, 2016
#21: The Mindful Kind // The Power of Gratitude
08:52

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!:) 

Apr 07, 2016
#20: The Mindful Kind // Using Social Media Mindfully
09:10

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! 

Apr 04, 2016
#19: The Mindful Kind // Social Media Challenge
03:44

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! 

Mar 31, 2016
#18: The Mindful Kind // Mindfulness and Public Speaking: My Story
12:57

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! 

Mar 24, 2016
#17: The Mindful Kind // Mindfulness in the Real World
06:43

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. 

Mar 17, 2016
#16: The Mindful Kind // Finding Freedom With Mindfulness
09:21

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. 

Mar 10, 2016
#15: The Mindful Kind // Mindfulness and Sleep
08:28

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

 

Mar 03, 2016
#14: The Mindful Kind // Mindfulness and Making Decisions
09:54

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. 

 

Feb 25, 2016
#13: The Mindful Kind // Breathe
08:29

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). 

Feb 18, 2016
#12: The Mindful Kind // Music and Mindfulness
07:07

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! 

Feb 11, 2016
#11: The Mindful Kind // Mindfulness and Life Balance
08:59

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!). 

Feb 04, 2016
#10: The Mindful Kind // Mindfulness for a Tough Day at Work
10:02

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! 

 

Jan 28, 2016
#9: The Mindful Kind // Mindfulness in the Workplace
10:26

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/

Jan 21, 2016
#8: The Mindful Kind // Mindfulness and Letting Go of Critical Thoughts
11:32

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. 

Jan 14, 2016
#7: The Mindful Kind // Creating a Mindful Morning
09:26

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! 

Jan 07, 2016
#6: The Mindful Kind // How to be Mindful in 2016: Part Two
12:26

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:) 

Dec 31, 2015
#5: The Mindful Kind // How to be Mindful in 2016: Part One
12:51

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! 

Dec 18, 2015
#4: The Mindful Kind // Mindfulness and Calm
07:53

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

Dec 11, 2015
#3: The Mindful Kind // Mindful Eating
08:52

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! 

Dec 03, 2015
#2: The Mindful Kind // Stress and Mindfulness
10:49

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. 

Nov 26, 2015
#1: The Mindful Kind // All About Mindfulness
11:19

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. 

Nov 18, 2015