The Mindful Kind

Hello and welcome to episode 323 of The Mindful Kind podcast.  In this episode, you'll learn about the Status Quo Bias and how it might be protecting you and, also, how it might be holding you back.  As you'll hear in the episode, I've recently started a new full time job and made the difficult decision to take some time away from podcasting. If you'd like to stay up to date with my work, I highly recommend joining my email list here: www.rachaelkable.com/subscribe You can also find the show notes and links to further resources at www.rachaelkable.com/podcast/323 Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 322 of The Mindful Kind podcast.  In this episode, you'll hear some great questions from the students inside my Derail Imposter Syndrome Online Course.  The questions include:  - I just started a new job and I feel like a fraud. Everyone seems so much more qualified than I am and I’m worried I’m in way over my head. What should I do? - I struggle with self-sabotage and whenever I feel like I’m close to success, I usually find a way to destroy it. Is there anything I can do to stop sabotaging myself? - I feel like I’m trying to pretend I’m perfect, especially at work, and it’s exhausting. Why can’t I just let myself make mistakes sometimes? Don't forget to head over to www.rachaelkable.com/podcast/322 to grab your spot inside the Derail Imposter Syndrome Online Course.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 321 of The Mindful Kind podcast (and the fourth episode in the relationships mini-series).  In this episode, you'll learn about emotional vulnerability in relationships, including why it's so important and some of my favourite tips to help you implement it.  Don't forget to visit www.rachaelkable.com/podcast/321 to get your copy of my Self-Compassion Meditation Album and find the writing prompts to help you practice acknowledging your emotions.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 320 of The Mindful Kind podcast.  In this episode, you'll learn some of my best tips for developing healthier and more vibrant relationships, including: - Asking for help and support in specific ways - Learning to disagree with compassion - Developing your emotional intelligence Head over to www.rachaelkable.com/podcast/320 to find out more and enrol in a wonderful course about relationships on Mindvalley! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 319 of The Mindful Kind podcast. In this episode, you'll discover my best tips for being more present in your relationships, including: Tip 1: Develop small habits that help you spent quality time with your loved ones Tip 2: Organise regular adventures with people you care about Tip 3: Look after your own needs Tip 4: Ask more questions in an open-minded and curious way Tip 5: Create a consistent mindfulness practice Head over to www.rachaelkable.com/podcast/319 to enrol in Mindfulness Made Easy and start creating your own mindfulness practice today! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 318 of The Mindful Kind podcast. In this episode, you'll learn about expectations in relationships and how expectations that are either too high or too low can damage important relationships in your life.  You'll also learn some tips for managing your expectations well, including:  - Expressing your expectations assertively and compassionately  - Learning to be flexible with some of your expectations  - Letting go of unrealistic or unhelpful expectations Head over to www.rachaelkable.com/podcast/318 to download a free copy of my Mindful Communication Guide.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 317 of The Mindful Kind podcast.  As someone who struggled with meditation for a long time thanks to my busy mind, I'm particularly passionate about this topic!     Meditation can be an incredible practice, but it can also be really challenging for anyone who finds it hard to focus. So, in this episode, you'll discover some great meditations for people with busy minds, including: - mindful walking - short breathing techniques - visualisations  Head over to www.rachaelkable.com/podcast/317 to grab a copy of my Relaxation Meditation Album, which features some of the meditations described in this episode.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 316 of The Mindful Kind podcast.  In this episode, you'll learn about the interesting ways that self-love can impact on your relationships.  For example, you might become less judgemental and people will feel like they can be more open with you!  Head over to www.rachaelkable.com/podcast/316 to read my article about implementing self-love after a tough day.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 315 of The Mindful Kind podcast.  In this episode, you'll learn about negative and optimistic attributional styles and how they can impact your life.  You'll also discover some real examples of attributional styles so you can understand how they might be arising in your life, too. Head over to www.rachaelkable.com/podcast/315 to grab your free copy of my favourite list of affirmations! Thank you for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 314 of The Mindful Kind podcast.  In this episode, you'll discover why it can be important to practice giving people the benefit of the doubt (including some interesting research about happiness!).  You'll also hear some of my favourite reasons for giving people the benefit of the doubt, including: - It helps me feel less stressed - I feel more compassionate and optimistic  - It's taught me to forgive myself more for my own mistakes Please note that it's not necessarily always a good idea to give people the benefit of the doubt! Make sure you tune into the episode to find out why.  Don't forget to visit www.rachaelkable.com/podcast/314 to download your free copy of my guide, Appreciate And Reflect On The Year That's Gone By.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 313 of The Mindful Kind podcast. In this episode, I'm really excited to share some things I'll be focusing on in 2022, including: 1: Giving people the benefit of the doubt 2: Slow mindful movement 3: Cooking 4: Going on new adventures Head over to www.rachaelkable.com/podcast/313 to find the link to my article, Rach's Recommended Resources: The Best Books And Podcasts For Greater Wellbeing, Mental Health, and Happiness.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 312 of The Mindful Kind podcast. In this episode, you'll discover three important stages that can be helpful when you're making choices that feel right for you. Stage 1: Collect new information with an open mind (even if you don't agree with it!) Stage 2: Analyse new information and ask yourself helpful questions, like "Could it be good or interesting if I apply my new knowledge to my life?"  Stage 3: Experiment and adjust. If you decide to apply new things in your life, notice what works well (and what doesn't!).  Note: In the episode, I mentioned that I've recently started practicing Qigong and I'm really enjoying it! Click here to watch a masterclass on Qigong or click here to enrol in the same course I've been studying. (Please note these are affiliate links and I may receive a commission if you make a purchase at no extra cost to you).  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 311 of The Mindful Kind podcast. In this episode, you'll discover four things that can be helpful to do when you're feeling a bit lost (based on my own experiences over the last week!). 1: Take the pressure off yourself and try to avoid making big decisions or changes if you don't feel ready 2: Clean and organise your home or workspace 3: Spend time in nature 4: Remember that feeling lost is usually a temporary experience and simply try to do the best you can to support yourself Don't forget to subscribe to The Mindful Kind podcast and head over to my website to join my newsletter list at www.rachaelkable.com Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 310 of The Mindful Kind podcast.  First of all, I have some very exciting news to share! My new online course, Derail Imposter Syndrome, is currently open for enrolment until 8pm AEDT, 15th Dec 2021. Head over to www.rachaelkable.com/podcast/310 to learn more and secure your spot! In this episode, you'll discover some key signs of Imposter Syndrome, including: - feeling like an imposter despite evidence that says otherwise - feeling exhausted or burnt out - sabotaging your success - attributing your success almost exclusively to external things - feeling distressed by mistakes or setbacks Please keep in mind that this isn't an exhaustive list of signs of Imposter Syndrome and you don't have to experience every sign, either! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 309 of The Mindful Kind podcast.  Before we dive into the reasons that might be holding you back from success, there's something important to consider...  What does success actually mean to you?  Once you feel more clear about that, it's time to take a look at some things that might be holding you back.  1: Not knowing how to reassure yourself 2: Sabotaging your success or not taking the right actions 3: Lack of confidence  4: Imposter Syndrome Head over to www.rachaelkable.com/podcast/309 to subscribe to my newsletter and be the first to know when my new online course, Derail Imposter Syndrome, goes live! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 308 of The Mindful Kind podcast.  In this episode, you'll hear about some of my experiences with Imposter Syndrome, including how it stopped me from becoming a psychologist and how it almost interfered with my dream of writing a book! You'll also hear about some experiences from people in my community and how Imposter Syndrome impacted their lives, too. Understanding Imposter Syndrome and how it might be affecting you can be a great step forward! So be sure to listen to the stories and ask yourself - do you see any similarities? Could you be experiencing Imposter Syndrome?  And if you'd like to work on overcoming Imposter Syndrome even more, stay tuned for my upcoming online course, Derail Imposter Syndrome! Head over to www.rachaelkable.com/podcast/308 to sign up for my email list. That way, you'll be the first to know when enrolment opens for Derail Imposter Syndrome:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 307 of The Mindful Kind podcast.  In this episode, you'll learn about emotional dumping and strategies to help you stop yourself from doing it too much! I learned about the concept of emotional dumping in Dr Nicole LePera's book, How to Do The Work. Here are the strategies I shared in the episode: 1: Ask for someone's permission before you start talking about any intense emotional experiences 2: Find a variety of ways to cope with your emotions, such as meditating, journaling, and exercising 3: Talk to different people about your emotions, rather than relying on just one person and do your best to find solutions, instead of just talking about intense emotional experiences If you feel like other people are regularly "emotionally dumping" on you, try implementing more boundaries. You can learn about this in episodes 254, 255, and 258 of The Mindful Kind podcast.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 306 of The Mindful Kind podcast. In this episode, you'll learn about unmet needs and how to deal with them in compassionate ways.  Getting our important needs met isn't always possible, which is why it can be so helpful to know how to look after ourselves well when that happens.  Here are some simple and self-compassionate ways to deal with unmet needs: - use self-soothing touch - engage in kind self-talk - make a positive plan to get your needs met in the future - talk about your needs with someone you trust If you're feeling alone and you're looking for someone to talk to about your unmet needs, I highly recommend checking out the sponsor of this episode, BetterHelp. Head over to trybetterhelp.com/themindfulkind to receive 10% off your first month.  Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 305 of The Mindful Kind podcast about dealing with resentment.  In this episode, you'll learn more about what resentment is and some strategies that I've found helpful when I'm dealing with it, including: - Practice observing resentment and understanding what it feels like and why it occurs - Explore if the resentment might be telling you something important. For example, is it a sign that you might need to seek extra support, communicate more effectively, or stand up for yourself? - Give yourself time to heal from resentment, but also look for opportunities to be honest about it (especially if resentment is appearing in your close relationships) Don't forget to visit www.rachaelkable.com/podcast/305 to sign up for my email list! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 304 of The Mindful Kind podcast.  In this episode, you'll discover a brief overview of mindfulness and three things you should know about practicing it. Then, you'll find out some interesting ways that mindfulness can boost your energy, including: - potentially improving your quality of sleep - reducing emotional suppression - encouraging "single-tasking" Head over to www.rachaelkable.com/podcast/304 to enrol in my signature online course, Mindfulness Made Easy! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 303 of The Mindful Kind. In this episode, you'll learn about my personal "emergency" self-care plan for times when I'm struggling with anxiety. Please keep in mind that this plan is based on my own research and experiences and I highly recommend that you seek out good-quality support from a mental health professional to create your own plan. Below are some of the key elements of my self-care plan for anxiety. 1: Minimise stress triggers as much as possible (keep in mind, this is only a short-term solution I use when I'm dealing with high anxiety) 2: Talk about my feelings with someone I trust or write them down somewhere private 3: Be aware of my unhelpful coping mechanisms and try not to engage in them. I try to make choices that might improve my mental wellbeing, not potentially cause further harm or pain 4: Create things to look forward to, like a catch up with a friend or a book arriving in the mail 5: Be prepared to ride the waves of anxiety, knowing that feelings ebb and flow If you'd like to learn more about my experiences with mental health and being an over thinker, check out my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness. You'll find the link at www.rachaelkable.com/podcast/303 Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 302 of The Mindful Kind podcast.  In this episode, you'll discover the simple things I've been doing in my own life to help manage stress during a busy season of my life.  1: Meditation. I've particularly been enjoying sitting outside in the sunshine for a few minutes and practicing mindfulness. 2: Slow yoga classes at night-time (with most of the lights off for added coziness). 3: Listening to podcasts, including The Aubrey Marcus Podcast. You'll hear rich and authentic conversations between Aubrey Marcus and his brilliant variety of guests, including Layla Martin, Simon Sinek, and many more! Click here to check it out. Thank you to The Aubrey Marcus Podcast for sponsoring this episode of The Mindful Kind! 4: Asking for hugs and using self-soothing touch to help manage stress. 5: Mindful walking! So, those are five things that have been helping me find calmness during an emotional and stressful time in my life. I hope you enjoy trying them out for yourself! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 301 of The Mindful Kind podcast. In this episode, I've shared some of the signs I tend to look for when I'm trying to decide if I'm able to trust someone. Please keep in mind that these signs are not fool-proof, nor are they always accurate!  These signs can simply be helpful guidelines when choosing how much to trust someone. Sign 1: Trustworthy people often help others feel at ease - you won't be worried about them hurting you, shocking you, or being overly unpredictable. Sign 2: A trustworthy person will tend to respect your boundaries and won't make you feel like you're not good enough. They'll show compassion, acceptance, and empathy. Sign 3: Another sign that someone is trustworthy is that they won't be afraid to be vulnerable with you. However, they'll also take the time to build a strong relationship with you before they show you their vulnerabilities.  Sign 4: Someone who doesn't regularly break other people's trust is more likely to be trustworthy. While this might seem obvious, it can be important to keep this in mind! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 300 of The Mindful Kind podcast! To celebrate 300 episodes, I'll be sharing five of the best tips I've discovered over the last 6 years of podcasting to help you boost your wellbeing and enhance your life. Below, you'll learn about these tips and find some additional resources you can explore! And head over to www.rachaelkable.com/podcast/300 to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness! Tips for a meaningful life: Tip 1. Be kind to yourself and develop your self-esteem. Here are some resources to help you get started: - Self-compassionate activities for a difficult day - Self-compassion meditation album - Self-compassion exercises by Dr Kristin Neff Tip 2. Manage stress in ways that feel effective for you! Check out: - 15 micro-improvements to help you manage stress - A daily stress management plan - Book: "The Stress-Proof Brain" by Melanie Greenberg Tip 3. Nurture the positive relationships in your life. Learn about your attachment style, how to improve your communication, how to be an empathic friend... There are so many ways to nurture your relationships! Tip 4. Prioritise positive habits and look after your health. Some of my favourite positive habits include eating mindfully, drinking plenty of water, journaling, and getting enough sleep. Tip 5. Develop a consistent mindfulness practice. Head over to www.rachaelkable.com/podcast/300 to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 299 of The Mindful Kind podcast. In this episode, you'll discover some strategies for dealing with disappointment, including:  - acknowledging and tolerating your feelings of disappointment - remembering that disappointment shows you care about something - identifying cognitive distortions, like rosy retrospection and overgeneralisation  - talking about your disappointment - manage your expectations Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 298 of The Mindful Kind podcast.  In this episode, you'll discover an interesting concept that involves assuming the best in some situations. Please keep in mind that assuming the best won't be appropriate for every situation, so please use your best judgement! There are three great things that can happen when you try to assume the best: 1: You might feel more compassionate towards other people 2: You'll feel more hopeful about the future 3: You'll have more confidence in yourself when you're trying new things Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 297 of The Mindful Kind podcast.  In this episode, you'll learn about toxic positivity and how you can protect yourself from it. Please keep in mind that toxic positivity can be a complicated issue and there might not always be a "black and white" solution. Here are some strategies for protecting yourself from toxic positivity: Don't blame yourself if someone says you're not "happy enough." You might like to remove yourself from the situation and take some time to process your feelings where you feel safe. Use a self-soothing strategy, like soothing touch or a self-compassionate affirmation. Honour your emotions and needs. Don't forget to subscribe to The Mindful Kind podcast so you won't miss any future episodes! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 296 of The Mindful Kind podcast.  In this episode, you'll learn about some practical strategies to help you be more optimistic during difficult times.  To understand optimism a little more, be sure to check out episode 114 of The Mindful Kind, "Outlooks on Life: Optimism." Please keep in mind that you don't have to feel happy in order to be optimistic! Below are three strategies to help you be more optimistic during difficult times: 1: Identify the loudest negative thought and gently challenge it (then focus your attention on a more optimistic thought)  2: Practice gratitude or observing your strengths during difficult times 3: Take empowered action. Choose one small thing you can do to help make the difficult situation a little better Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 295 of The Mindful Kind podcast. In this episode, you'll learn about an "assertiveness hangover" - a concept inspired by a recent session with a wonderful client.  An assertiveness hangover can occur after you clearly implement your boundaries, but then feeling guilty or worried about them. If you'd like to learn more about assertiveness, read chapter 15 of The Mindful Kind book and listen to episode 102 of The Mindful Kind podcast. Here are 3 steps for dealing with an assertiveness hangover: 1: Reassure yourself and commend yourself for being assertive. 2: Feel your emotions (eg guilt or worry) without reacting to them. 3: Keep being assertive! Watch out for the benefits of it and keep building your skills. To find out more about working with me via Skype, head over to www.rachaelkable.com/podcast/295. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 294 of The Mindful Kind podcast! In this episode, you'll learn more about kindness and how it can be beneficial for you and the people around you. You'll also learn a specific way you can be more kind this week (or anytime, really!) - by using kind statements. Here are the statements you could use to offer kindness to someone else: 1: I really admire the way you... (insert what you admire) 2: You brightened my day because... (insert why they brightened your day) 3: It's awesome spending time with you 4: I'm here for you if you need me 5: You're doing really well Good luck trying these out:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 293 of The Mindful Kind podcast.  In this episode, you'll learn about one of the key personality traits called agreeableness.  Not only will you learn about the benefits of agreeableness (including increased happiness), but you'll also discover how too much agreeableness might be holding you back. Below are the resources mentioned in this episode. Book: Be Who You Want by Christian Jarrett Book: The Mindful Kind by Rachael Kable Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 292 of The Mindful Kind podcast.  In this episode, you'll discover the best goal-setting strategy I've come across this year; If-Then Plans! In the 1990s, psychologist Peter Gollwitzer found that people were more likely to achieve their goals when they created if-then plans (and further studies have confirmed this!). So, in this episode, I'll guide you to create your own if-then plans (including alternative if-then plans). Head over to www.rachaelkable.com/podcast/292 for more goal-setting resources I've created to help you reach your greatest dreams:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 291 of The Mindful Kind podcast.  In this episode, you'll learn about The Illusion of Transparency - the tendency to greatly overestimate how much other people know your mental state.  Understanding The Illusion of Transparency can help you feel more confident, improve your communication skills, and strengthen your relationships.  Don't forget to head over to www.rachaelkable.com to sign up for my newsletter list! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 290 of The Mindful Kind podcast.  Last week, a friend of mine asked me to send her some kind words and reassurance and it got me thinking - maybe, you could use some, too! Tune into this episode if you've had a rough day or if you're feeling vulnerable and I'll tell you a few things that might be helpful.  Don't forget to head over to www.rachaelkable.com/podcast/290 to enrol in my mini-course, Self-Care For Busy People, for free! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 289 of The Mindful Kind podcast.  One of my listeners recently asked me a great question - am I analysing myself too much? In this episode, you'll discover some of the signs that you might be analysing yourself (and others) too much. Plus, you'll hear four strategies to help you stop over-analysing, including: - How to take "The Gentle Approach" when it comes to personal development  - Using stress as a signal to slow down - Focusing on yourself more than you focus on other people - Prioritising fun! Don't forget to tune in to these episodes of The Mindful Kind: 281 (Stop fixing other people's problems so much) and 288 (A surprising stress management technique). Head over to www.rachaelkable.com/podcast/289 to grab your copy of A 5-Step Guide To A Happier, More Mindful Life.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 288 of The Mindful Kind podcast. In this episode, you'll learn about a helpful stress management technique called "Personal Thinking Time." Not only do I enjoy using this technique myself, but I often recommend it to my clients, as well.  Here are some tips for implementing Personal Thinking Time: Minimise distractions  Be open-minded. Some sessions might feel effortless and productive, while some might feel challenging or confronting Save your "over-active" thoughts for Personal Thinking Time Remember you can end your session whenever you want To find out more about working with me one-on-one via Skype, head over to www.rachaelkable.com/podcast/288  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 287 of The Mindful Kind podcast.  In this episode, you'll learn about The Ostrich Effect and how it can create stress in your life.  You'll also discover a challenge to start overcoming The Ostrich Effect! To complete the challenge, try to do the following: Identify a problem in your life you've been avoiding (it can be big or small) Write down all the potential actions you could take to deal with the problem Choose one action (or develop a plan of actions) and start implementing it Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 286 of The Mindful Kind podcast.  In this episode, you'll learn about discomfort and how it can increase gratitude, happiness, and life satisfaction. Here are the key take-aways: People who experience adversity are more likely to appreciate small pleasures (as long as their adversities are in the past) Too much of a good thing can become unpleasant Discomfort can lead to an increase in mindfulness and a decrease in stress The strategy I share for embracing more discomfort is to go outside your comfort zone and try new things, then allow yourself to process challenging emotions that might arise along the way. Head over to www.rachaelkable.com/podcast/286 to grab a free chapter of The Mindful Kind book, called "Exploring Outside Your Comfort Zone." Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 285 of The Mindful Kind podcast. In this episode, you'll learn about some interesting research about enjoyable activities and how they can contribute to happiness. Here are some of the resources mentioned in the episode: Book: "Be Who You Want" by Christian Jarrett Study about enjoyable activities  Head over to www.rachaelkable.com/podcast/285 to grab your copy of "A Powerful 5-Step Guide to a Happier, More Mindful Life When it comes to engaging in enjoyable activities, don't forget that quality can be more important than quantity, be as mindful as you can (and avoid thinking about work), and try engaging in a variety of enjoyable activities, such as listening to music, reading books, catching up with relatives, and attending sports events. Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 284 of The Mindful Kind podcast.  In this episode, you'll learn about The Spotlight Effect and how it can amplify feelings of self-consciousness. You'll also discover three strategies to help reduce the impact of The Spotlight Effect, including: Remind yourself about the real impacts of The Spotlight Effect Change your perspective by asking yourself, "Will this matter in 5 years?"  Take a look around and acknowledge that the majority of the people will be experiencing The Spotlight Effect, too, which means they're much more preoccupied with their own mistakes and flaws than paying attention to yours. Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.  Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 283 of The Mindful Kind podcast. In this episode, you'll discover some fun and effective techniques to help you calm down quickly and savour times of rest, including: The "Relax with the Exhale" breathing technique A mindful listening technique Creating your own self-compassionate affirmation  I highly recommend that you experiment with these techniques during times of rest, instead of scrolling on your phone, and during challenging times, too. To find out more about The Mindful Kind coaching with Rachael Kable, head to: https://www.rachaelkable.com/mindfulnesscoaching Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 282 of The Mindful Kind podcast.  If you find yourself being overly critical of your past mistakes and struggling to move on, this episode is for you! You'll learn about some of the reasons why you might find it challenging to move on from mistakes. And, you'll discover four strategies to help you let go of past mistakes, including: Turning your mistakes into lessons Apologising for your mistakes in meaningful ways so they feel resolved Talking about your mistake with someone compassionate and non-judgemental Resisting the urge to dwell on your mistakes Thank you to BetterHelp, a professional online counselling service, for sponsoring this episode of The Mindful Kind. Head over to betterhelp.com/themindfulkind to receive 10% off your first month! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 281 of The Mindful Kind podcast.  In this episode, you'll discover why it's important to stop trying to fix other people's problems so much and some helpful tips that can help you step back, including: Asking people how they would like to deal with their own challenges. Listen to their ideas and support them, rather than jumping in with your advice.  Focusing on your own problems and challenges. Accepting that mistakes, failures, and hard lessons are a normal part of life for everyone. It can sometimes be more helpful to help someone heal after they fall than to stop them trying to fly in the first place.  In the episode, I mention the Enneagram test. Here is the one I used to find out my personality type: https://www.eclecticenergies.com/enneagram/test Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 280 of The Mindful Kind podcast. In this episode, you'll discover some ways to cope with sadness. First, here are some important things to keep in mind: Sadness can be a normal experience and it's not something you have to ignore or push away If you feel prolonged or intense sadness, it can be very helpful to check in with a mental health professional Sadness won't always follow a "normal" pattern or make sense There are also benefits of feeling sad (click here to check out an article about it) Now, here are some strategies for dealing with sadness: Acknowledge when you're feeling sad (without judgement) Create time and space to slow down and do small, nice things that create pleasure Talk about how you feel with someone you trust If you're not sure who to talk to about sadness, I highly recommend my sponsor, BetterHelp, an online counselling service. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.  Make sure you tune into the episode to discover some bonus strategies for coping with sadness from my wonderful Instagram community. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 279 of The Mindful Kind podcast. In this episode, you'll learn about three steps I use (or do my best to use!) to let go of feelings of embarrassment.  The steps include: Experiencing and processing embarrassment Reassuring myself with compassion Allowing time to heal embarrassment and talking openly about my real feelings I hope you enjoy the episode! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 278 of The Mindful Kind podcast.  In this episode, you'll be learning about The Illusion of Control and how it can interfere with your life. You'll also hear about my own experiences with The Illusion of Control and my favourite strategies for dealing with it. Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.  Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 277 of The Mindful Kind podcast.  In this episode, I've answered a question from some of my listeners about what to do when life feels out of control.  Tip 1: Make at least one small decision every day that feels right for you Tip 2: Practice setting and maintaining your boundaries (check out episodes 254 and 255 for more information about boundaries) Tip 3: Prioritise breaks so you can rest and gain clarity Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 276 of The Mindful Kind podcast.  In this episode, you'll learn how to overcome imposter syndrome, but before you tune in, make sure you check out the previous episode, 275: Signs of Imposter Syndrome.  The tips for overcoming imposter syndrome include: - practice identifying imposter syndrome by questioning negative thoughts about yourself and your success - take a realistic look at your skills and contributions - remind yourself that no one is perfect and everyone makes mistakes. Mistakes don't automatically mean you're not good enough! Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.  If imposter syndrome resonates with you, I'd love to hear about it! Please feel free to send me an email at hello@rachaelkable.com Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 275 of The Mindful Kind podcast. In this episode, you'll learn what imposter syndrome is and four signs that you might be experiencing it, including: Sign 1: Having perfectionistic tendencies Sign 2: Doubting your success Sign 3: Downplaying your achievements to others Sign 4: Feeling like an imposter (even when you're not) and worrying about being "found out" Be sure to stay tuned for episode 276 of The Mindful Kind podcast which will share some ways to overcome imposter syndrome.  A huge thank you to my wonderful listeners for all the support over the years - The Mindful Kind recently reached 8 million downloads! I'm so grateful to everyone who tunes in and I'm excited for the next chapter:) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 274 of The Mindful Kind podcast.  In this episode, you'll learn about three things I've tried to give up to help myself build my confidence, including: Constantly asking for reassurance  Doubting past decisions Comparing myself to other people Giving up these activities as much as possible has allowed me to feel much more confident, and I hope you enjoy learning more about them! If you'd also like to learn how to be kinder to yourself, be sure to check out my Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 273 of The Mindful Kind podcast. In this episode, you'll learn about habit tracking and three tips to help you implement habit tracking yourself, including: Using variety to your advantage and regularly shaking up your habits to keep them interesting Giving yourself plenty of flexibility to achieve your habits Keeping your habit tracking simple and straightforward  Head over to www.rachaelkable.com/podcast/273 to find my favourite habit tracking resource and a discount code you can use! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 272 of The Mindful Kind podcast.  In this episode, you'll learn about "mini-purposes" and why many of them can help you create a sense of purpose in your daily life.  Here are the key topics discussed in this episode: - you don't need to have "one, big purpose" - mini-purposes can simply be positive habits you implement on a regular basis - you don't need to wait for the "right purpose." You can start creating purpose yourself! Here is the link to my Instagram post featuring more daily habits you could try to create a sense of purpose. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 271 of The Mindful Kind podcast.  A few years ago, I completed the VIA Character Strengths Survey and one of my lesser strengths was bravery. Since then, I've been working on this strength and I've found some helpful strategies to build more "everyday" courage.  1: Commit to doing one small thing regularly that makes you feel a bit nervous. Read this Instagram post for ten more ideas! 2: Accept imperfection. Be sure to check out episode 204 of The Mindful Kind podcast called 6 Steps to Overcome Perfectionism and a book called "Mindset" by Carol Dweck. Imperfection can be a normal part of being more courageous, so it's important to learn how to navigate it well. 3: Engage in extra self-care to support yourself after you engage in acts of courage. It can be tough going outside your comfort zone, so make sure to look after yourself. Head to www.rachaelkable.com/podcast/271 to enrol in my free online course, Self-Care For Busy People for more ideas. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 270 of The Mindful Kind podcast.  In this episode, you'll hear three self-compassionate activities you can do after a difficult day, including: - congratulating yourself - doing something nice to look after yourself - connecting with someone supportive If you're looking for someone to talk to, you might like to consider my sponsor, BetterHelp. When you sign up with BetterHelp, you'll be matched with a counsellor based on your preferences, then you can chat via message, phone, or video. Receive 10% off your first month at try trybetterhelp.com/themindfulkind Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.     

Hello and welcome to episode 269 of The Mindful Kind podcast! In this episode, I'm excited to share why discomfort is so important and how it can motivate you to make meaningful changes in  your life (if you let it).  Here are some steps to help you use discomfort to your advantage: 1: Recognize your discomfort 2: Ask yourself, "Is there something I can learn from this discomfort?" 3: Make a plan to make a meaningful change 4: Take action! Head over to www.rachaelkable.com/podcast/269 to download a free chapter of The Mindful Kind book. Otherwise, head to Amazon or The Book Depository to order your copy today! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 268 of The Mindful Kind podcast.  In this episode, I've answered a great question from one of my Mindfulness Made Easy students: how to stop over-apologizing! Here are some of the concepts covered in this episode: How an over-apologizing habit can occur How to build better awareness of your over-apologizing habit What a "selfish" apology is Why unnecessary apologies can limit your confidence A strategy for apologizing less by saying "thank you" instead! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 267 of The Mindful Kind podcast. In this episode, you'll learn about four happiness lessons from my mood-tracking experiment, including: Accept that you don't always need to be happy Social interactions can boost happiness (a lot!) Morning exercise (of any kind) can help you experience more happiness during the day Purpose and meaningful progress at work can make you feel happier at the end of the day Head over to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. This will give you access to my audio course, Managing Stress at Work (be sure to check out episode 10 for plenty of strategies to help you cultivate happiness at work). Download your free copy of my 5-day Social Wellbeing Challenge at www.rachaelkable.com/podcast/267.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 266 of The Mindful Kind podcast! In this episode, you'll learn about open goals, including: - what open goals actually are - why open goals can be better than strict SMART goals - the potential downside of open goals - examples of open goals Don't forget to find me on Facebook or Instagram (@rachaelkable) and let me know your thoughts on open goals! Looking for more? Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 265 of The Mindful Kind podcast! I hope you're well and having a great week so far.  In this episode of The Mindful Kind podcast, you'll discover more about my journey with social wellbeing and why I started prioritising meaningful connections with others. You'll also learn a fun 5-Day Social Wellbeing Challenge! Head over to www.rachaelkable.com/podcast/265 to download your free copy of the Challenge. I hope you enjoy it! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 264 of The Mindful Kind podcast.  In this episode, I'm really excited to share some simple steps to help you train your brain to worry less. As someone who is prone to excessive worrying and stress, I've found these steps to be effective - especially given some time and consistent practice. Here are the steps: 1: Give yourself permission to let go of worries, rather than holding onto them 2: Practice becoming aware of unnecessary worrying (tip: learn about your worrying habits to make this easier!) 3: Implement mindfulness techniques to bring your mind back to the present moment. This step is key - over time, you can train your brain to let go of worries faster and return to the present moment more often. I'm also thrilled to announce that my online course, Mindfulness Made Easy, will open for enrolment (for a limited time) on January 24th, 2021. Head to www.rachaelkable.com/podcast/264 to find out more and join the waitlist so you won't miss out! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 263 of The Mindful Kind podcast. In this episode, you'll learn about three strategies to help you manage acute stress, including: - Practicing mindful emotional awareness - Taking deep breaths to calm the stress response - Engaging in self-care after experiences of acute stress Head over to www.rachaelkable.com/podcast/263 to enrol in my free mini-course, Self-Care for Busy people, and sign up for the waitlist to my signature online course, Mindfulness Made Easy. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 262 of The Mindful Kind podcast.  In this episode, you'll learn a very simple (and effective!) stress management plan. Head over to www.rachaelkable.com/podcast/262 so you can download the free downloadable version of this daily stress management plan! Here is a quick snapshot of the plan: Choose one of the following morning activities to complete each day: Take 5 deep breaths and relax your body Listen to a relaxing song Choose one of the following midday activities to complete each day: Eat your lunch mindfully Smile - spend time with someone who makes you feel good, tell a joke, watch a funny video, or think about something that makes you happy Choose one of the following evening activities to complete each day: Practice gratitude by writing down 3 things you're thankful for Do a body scan (listen to episode 150 of The Mindful Kind podcast for more guidance) Head over to www.rachaelkable.com/podcast/262 and download the free Daily Stress Management Plan for more bonus stress management activities to complete when you have extra time! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 261 of The Mindful Kind podcast.  I hope this episode inspires you to set some meaningful goals that could help improve your wellbeing. The goals I mention in this episode include: Practicing mindfulness and meditation. Be sure to sign up for my newsletter to be the first to know when enrolment opens for my online course, Mindfulness Made Easy: www.rachaelkable.com/subscribe Exercising in ways that feel fun! An app I really enjoy for a variety of workouts is called Centr. Reducing or eliminating stress triggers (especially at work). Head to himalaya.com/stress and use the promo code 'STRESS' to receive a 14-day free trial and check out my audio course, Managing Stress at Work. In episode 2 of the audio course, you'll learn about stress triggers and how to manage them effectively! Focusing on learning new things or training your brain to help it stay sharp. I also highly recommend the 'Keep Sharp' book by Dr Sanjay Gupta.  Wishing you an amazing start to 2021 and thank you so much for being part of The Mindful Kind community! I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 260 of The Mindful Kind podcast.  In this episode, you'll learn some helpful tips for reflecting, resetting and setting new goals so you can keep moving forward. No matter what time of the year it is, you can tune into this episode to help yourself create motivation and make meaningful changes in your life. There are multiple resources mentioned in this episode and you can find them all at www.rachaelkable.com/podcast/260. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 259 of The Mindful Kind podcast. In this episode, you'll learn about resting for success, including a powerful practice called analytical meditation, which I learned from Dr Sanjay Gupta's amazing book called Keep Sharp. Here's to how to practice analytical meditation yourself: - Sit down somewhere quiet, close your eyes and picture a problem you haven’t solved or even a meaningful topic you’d simply like to focus on. - Spend 5-10 minutes thinking about your chosen topic. Focus your attention on it, look at it from new angles, brainstorm potential solutions in your mind, and visualise what you hope to achieve. - If anything important comes to mind, you might like to spend some time writing down you insights after the meditation. And if not, that’s ok, too. You’ve still taken some meaningful time to rest and that’s worth celebrating! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 258 of The Mindful Kind podcast. In this episode, you'll hear about one of my main intentions for 2021 - kindness with boundaries. I think this is a great way to make a meaningful difference in the world, without burning out. You'll also discover some powerful and meaningful acts of kindness you could try, based on real-life stories from my listeners.  If you're not already following me on Instagram, head over here: www.instagram.com/rachaelkable Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 257 of The Mindful Kind podcast.  In this episode, you'll discover three helpful worry containment strategies, including: Having structured worry time Doing your best to accept uncertainty (check out episode 217 for a helpful practice!) Asking yourself "Is this worrying helpful?" And, if it's not, choosing a more helpful thought to focus on.  It can also be important to practice self-compassion. Worrying is a normal tendency for many people and there's nothing wrong with you for worrying every now and then! However, it can also be helpful to practice worry containment strategies to help manage excessive worrying. If worries about work are affecting you, be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning. You'll discover powerful episodes about managing stress, cultivating happiness, and spending less time worrying about work when you're not actually there. Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 256 of The Mindful Kind podcast.  In this episode, you'll learn about how to take things less personally. The tips include: Recognise when you're taking something personally Be self-compassionate  Be empathetic towards others (without tolerating bad behaviour that might hurt you) Ask yourself, "What can I learn?" Build your confidence by doing things that make you happy and developing your self-esteem If you'd like to find out more about The Mindful Kind Coaching, head to www.rachaelkable.com/mindfulnesscoaching Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 255 of The Mindful Kind podcast. In this episode, you'll learn how to set and maintain boundaries by implementing the following steps: Observe your emotions and let them guide you towards the boundaries you need to set Define and refine your boundaries. Try asking yourself the following questions: What exactly is my boundary? How can I clearly explain my boundary to someone else? How will I know when my boundary has been crossed? Am I willing to be flexible with my boundary? Is there any way I can make this boundary better for myself and others? Assertively communicate your boundaries When someone repeatedly or deliberately crosses your boundaries, consider taking action or creating a consequence Be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning at: www.himalaya.com/stress and use the promo code STRESS for a 14-day free trial.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 254 of The Mindful Kind podcast.  In this episode, you'll discover what personal boundaries are, including four types of boundaries: Physical boundaries Time boundaries Material boundaries Emotional boundaries In the next episode of The Mindful Kind, you'll learn how to set and maintain boundaries (including what to do when a boundary gets violated).  If you're looking for a Christmas gift, be sure to grab a copy of The Mindful Kind book from The Book Depository, Booktopia, or Amazon!:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to this super special episode of The Mindful Kind podcast! In this episode, you'll hear the first episode of my audio course, Managing Stress At Work, which is now available on the amazing audio education platform, Himalaya.  You'll learn some of the common stress triggers at work, how to identify stress, and a simple breathing technique called Straw Breathing.  To access the rest of my audio course, Managing Stress At Work, go to himalaya.com/stress and use the promo code: STRESS for a 14-day free trial.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 252 of The Mindful Kind podcast. In this episode, I've shared three big lessons I learned about relationships in 2020, including: "Full respect living," which means giving a basic level of respect to your loved ones at all times The Demand-Withdraw Pattern (which you can learn more about on episode 501 of The Hitched Podcast) What emotional contagion is and how to protect myself from it Thank you to BetterHelp for sponsoring this episode. Find out more about BetterHelp and receive 10% off your first month at trybetterhelp.com/themindfulkind Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 251 of The Mindful Kind podcast. In this episode, you'll discover four research-backed habits that can help you boost your sense of life satisfaction, including: Practicing gratitude  Spending money on experiences, rather than material things Learning new things and cultivating positive changes Nurturing your relationships Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 250 of The Mindful Kind podcast. In this episode, you'll hear four strategies to help you manage anxiety related to decision-making, including: Practice mindfulness Try to let go of the pressure to make the right decision every time Make decisions more quickly and confidently Take a realistic look at what the worst (and best!) outcomes might be Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 249 of The Mindful Kind podcast. In this episode, you'll find out about a powerful mindset shift I learned from my psychologist recently, which is all about changing "rules" into "preferences." This mindset shift has been helpful in reducing disappointment, anger, and irritation. I hope you enjoy trying it out for yourself! Thank you for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 248 of The Mindful Kind podcast! In this episode, you'll learn about my online course, Mindfulness Made Easy, which is open for enrolment until October 6th, 2020! Find out more here: www.rachaelkable.com/podcast/248. You'll also hear six signs that you might need more mindfulness in your life, including: You feel uncomfortable or guilty when you're NOT busy You worry about the past and things you can't change You spend time unnecessarily planning the future You multi-task a lot and find yourself making mistakes You feel like you don't get to enjoy pleasant experiences You just want to live more mindfully! I hope you enjoy this episode and don't forget to secure your spot in Mindfulness Made Easy. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 247 of The Mindful Kind podcast.  In this episode, you'll discover some of the unconventional benefits that can occur as a result of your mindfulness practice! Those potential benefits include: Being able to relax and "go with the flow" more Spending more quality time with your loved ones Being less judgmental of yourself Experiencing more of the little, meaningful moments in your life Don't forget to sign up for the Mindfulness Made Easy Waitlist over at www.rachaelkable.com/podcast/247.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 246 of The Mindful Kind podcast.  In this episode, you'll discover a basic balanced self-care plan that includes: - two daily self-care activities for physical health - two daily self-care activities for mental health - two daily self-care activities for social health And, you can adjust this plan by adding other components of health, such as financial, emotional, spiritual, environmental, or occupational.  Head over to rachaelkable.com/podcast/246 to sign up for my free mini course, Self-Care For Busy People! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 245 of The Mindful Kind podcast.  In this episode, you'll discover powerful self-care tips fro busy people, including: Reduce procrastination by planning a schedule that includes self-care activities Focus on micro self-care activities Make screen time a lower priority when it comes to implementing self-care You can read more tips in my blog post, Potent Self-Care Tips For Busy People. Enrol here for free in my online mini course, Self-Care For Busy People! Thank you so much for listening and wishing you a wonderful week, Mindful Kind.

Hello and welcome to episode 244 of The Mindful Kind podcast. In this episode, you'll learn how to boost your resilience with the following mindfulness tips: Tip 1: Mindfully connect with your loved ones Tip 2: Spend more time being present in the moment Tip 3: Develop mindful emotional awareness To be among the first to hear when my mindfulness course, Mindfulness Made Easy, opens for enrolment, be sure to subscribe to my newsletter at rachaelkable.com/subscribe. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 243 of The Mindful Kind podcast.  In this episode, you'll learn why exciting changes and experiences don't necessarily lead to long-term happiness thanks to a theory called the "hedonic treadmill."  However, I've also found some strategies that can enhance long-term happiness, including:  Knowing that material things don't always create real happiness Engaging in regular self-care Trying to accept that all emotions are temporary Practicing mindfulness and gratitude And, you'll hear some exciting news about two courses I've created, including a free online self-care mini-course and an amazing mindfulness online course! My newsletter subscribers will be the first to hear when the courses launch, so make sure you're signed up at rachaelkable.com/subscribe.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 242 of The Mindful Kind podcast.  In this episode, I've shared 5 important choices I've made over the years to help myself heal from painful experiences and grow in meaningful ways.  Those choices include: Taking responsibility for my actions Not setting unrealistic goals Learning from books, online courses, and podcasts Setting and enforcing boundaries that protect my energy Re-framing limiting thoughts To read the written version of this episode, click here to find it on Medium.  Be sure to check out my website at rachaelkable.com to discover more mindfulness, self-care, and stress management resources! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 241 of The Mindful Kind podcast.  In this episode, you'll discover what rumination is, why you might engage in rumination, and five strategies to help you deal with rumination, including: Identifying meaningful and productive steps you could take to move forward Practicing mindfulness Cultivating your confidence Talking about your thoughts (be sure to check out BetterHelp at trybetterhelp.com/themindfulkind for professional online counselling) Find constructive distractions You can also read the written version of this article on Medium here.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 240 of The Mindful Kind podcast.  In this episode, you'll discover why anger isn't a "bad" thing and the differences between anger and aggression. You'll also hear three ways to help you process anger, including: Identifying and validating your emotions Taking an "anger rain check" Tapping into empathy If you'd like to read the article version of this episode, click here.  You can also get your copy of my Relaxation Meditation Album here.  Thank you so much for listening and I hope you have a great week, Mindful Kind. 

Hello and welcome to episode 239 of The Mindful Kind podcast. In this episode, you'll learn about some common cognitive errors your mind can make. These errors include: 1: Remembering things incorrectly 2: Taking shortcuts that don't result in accurate opinions or good decisions 3: Conforming unnecessarily  I hope you enjoy learning more about these mistakes your mind can make, but remember your mind is still incredibly powerful! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 238 of The Mindful Kind podcast. In this episode, you'll hear about minor frustrations that can appear in everyday life, and how to reduce their impact.  Strategies to reduce daily minor frustrations include: 1: Be proactive and eliminate frustrations early 2: Communicate well with others to compromise and solve frustrations 3: Use mindfulness so frustrations don't sap additional time and energy (don't forget to head to www.rachaelkable.com to find out more about mindfulness!) 4: Give yourself meaningful rewards when dealing with frustrations Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 237 of The Mindful Kind podcast.  In this episode, you'll discover four ways to start the morning with positive energy, including: Go outside and enjoy the sunshine or fresh air Set a purposeful intention for the day ahead by asking "What is one thing I'd really love to achieve today?" Engage in self-care first thing in the morning Practice the "Don't Know Mind" meditation Here are the resources mentioned in the episode: The Mindful Kind book on The Book Depository Medium article: Stop Checking Your Phone First Thing in The Morning - Try This Meditation, Instead Good Morning Meditation Album Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 236 of The Mindful Kind podcast.  In this episode, you'll hear about three ways to cope when loved ones trigger strong emotions, like anger and frustration.  If you'd like more support when dealing with challenging relationships, be sure to check out trybetterhelp.com/themindfulkind Here are the three strategies mentioned in the episode: - Observe what you can learn from your loved one about yourself (based on the quote by Teal Swan: "The people who trigger us to feel negative emotion are messengers. They are messengers for the unhealed parts of our being.") - Practice the loving-kindness meditation - Engage in self-care You can also tune in to episode 87 for more ideas! Thank you for listening and take care, Mindful Kind.     

Hello and welcome to episode 235 of The Mindful Kind podcast. In this episode, I've shared The Best-Case Scenario Method, which is all about cultivating more hope and positivity.  Here are the steps for implementing The Best-Case Scenario yourself:  Notice when a challenge or problem arises in your life Observe non-judgementally if your mind starts to focus on negative thoughts Ask yourself, "What is the best-case scenario?" and spend some time imagining it Ask yourself, "What is one thing I can start doing today to move closer to the best-case scenario?" (And then do it!) The resources mentioned in this episode include: - The VIA Character Strengths Test: https://www.viacharacter.org/ - 2020 study about hope - My Medium article about catastrophizing  - Episode 203 of The Mindful Kind: Self-Fulfilling Prophecies - My website: www.rachaelkable.com  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.       

Hello and welcome to episode 234 of The Mindful Kind podcast.  In this episode, you'll discover some positive things that have happened for the people in my community during COVID-19.  This episode isn't about pretending that devastating things haven't happened, but more about highlighting the potential for good things to occur (even when times are tough).  You'll hear a variety of different stories that fall under these main categories: More time for self-care Reconnecting with loved ones Negative things that turned out to be for the best More gratitude for little things in life I also mentioned a podcast episode called Learned Hopefulness by Cory Muscara on his podcast, Practicing Human. Here is the link.  Be sure to find me on Instagram @rachaelkable to stay up to date:)  Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 233 of The Mindful Kind podcast.  In this episode, I've shared five self-care activities I've been using lately to feel supported and process challenging emotions. These self-care activities include: Reading a non-fiction book for 30 minutes and taking notes Learning sign language Personal thinking time Being self-compassionate and focusing on personal growth Finding healthy ways to process (and express) emotions Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 232 of The Mindful Kind podcast.  In this episode, you'll learn five micro-improvements that can help you manage stress. A micro-improvement is a small change you can implement into your life. The idea is to become "just 1% better than yesterday." Here are the micro-improvements in the episode: 1: Start each day with a mindfulness technique, like placing a hand on your chest and feeling your breath moving in and out of your body 2: Do  a regular social media detox 3: Get a dose of natural light 4: Take "personal thinking time" each day to give yourself space to observe and process thoughts and feelings 5: Write down one positive memory from each day Head over to my blog to read the full article about 15 micro-improvements to help you manage stress: https://www.rachaelkable.com/blog/micro-imporovements-to-manage-stress Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 231 of The Mindful Kind podcast.  In this episode, you'll discover 5 powerful ways to improve your relationships, including: Believe the best of the people you love Give sincere compliments Solve problems together Honour someone's love language (listen to episode 197 of The Mindful Kind to learn more about love languages) Turn positive interactions into habits Head over to www.rachaelkable.com/podcast/231 to grab my free Mindful Communication Guide. I hope you enjoy it! Thank you for listening and take care, Mindful Kind. 

Hello and welcome to episode 230 of The Mindful Kind podcast.  In this episode, you'll discover 6 signs that you might be self-sabotaging your mental health. You can also hear more about self-sabotage on the following episodes:  85: Goals and overcoming self-sabotage 196: Self-care versus self-sabotage Below are some of the signs that you might be self-sabotaging your mental health: You seek perfection and criticise yourself for anything less You deny yourself time to relax and engage in self-care You give up on your goals, rather than modifying them You don't prioritise your mental health You engage in unhelpful coping mechanisms, even when you know they aren't good for you You avoid asking for support If you'd like to work with a counsellor to further strengthen your mental health, you might like to try BetterHelp. Through BetterHelp, you'll be matched with a counsellor and you can chat with them via message, calls, or video. To receive 10% off your first month, head to trybetterhelp.com/themindfulkind Please note that I'm a proud partner for BetterHelp and I may receive a commission if you sign up via my link. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 229 of The Mindful Kind podcast.  In this episode, you'll learn what compassion fatigue is, what the early warning signs can be, and potential ways to deal with compassion fatigue.  Here are some strategies to help you deal with compassion fatigue: Seek good support Look after your mental and physical wellbeing Set clear boundaries around news, social media, and other people Engage in self-compassionate (and meaningful) activities. I've written more about comforting self-care activities here: https://www.rachaelkable.com/blog/self-care-for-uncertain-times Be sure to check out my book, The Mindful Kind, for more tips about mindful social media, self-care, and mindfulness! I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 228 of The Mindful Kind podcast.  In this episode, you'll hear about four mindsets that can help you achieve success.  Here is my article on Medium called "7 Effective Questions to Help You Achieve Real Success".  Below are the four mindsets to help you achieve success: 1: "I'm willing to learn and try new things" 2: "Mistakes are NOT failures" 3: "I won't give up" 4: "I deserve success" If negative self-talk and low self-worth are obstacles on your path to success, I'd love to help you overcome them. I'm now taking a limited number of one-on-one clients for The Mindful Kind Coaching and you can find out more here: rachaelkable.com/podcast/228  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 227 of The Mindful Kind podcast.  In this episode, you'll discover 3 mental health lessons I learned from my psychologist. You'll also hear about some of my personal experiences with mental health and and why working with a psychologist has been really helpful for me.  Mental health lessons I learned from my psychologist: 1: It's ok to grieve for things you lost or missed out on. 2: Avoiding anxiety often makes it seem scarier than it is.  3: You don't need to take responsibility for other people's actions and feelings.  If you'd like to find a supportive mental health professional yourself, I highly recommend BetterHelp. You can receive 10% off your first month of BetterHelp at: trybetterhelp.com/themindfulkind * *Please note this is an affiliate link and if you sign up via my link, I may receive a commission at no extra cost to you. I only promote things I truly believe in and I’ve been using BetterHelp myself for over a month and had great experiences with it! My counsellor is kind and supportive and she’s recommended several helpful strategies so far (plus a great book I’d never heard of before!) Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 226 of The Mindful Kind podcast.  After running out of coffee recently, I decided to experiment with other strategies to help boost energy. After trying them all out during the day, I gave each strategy at rating out of 10 so you can easily see what worked the best.  I also started the day by listening to my Good Morning Meditation Album, which you can find here: https://www.rachaelkable.com/good-morning-album Below are the strategies I used to increase my energy: Strategy 1: Spend time outside in the sunshine and fresh air (rating: 8/10) Strategy 2: Snack on healthy foods, like almonds and oranges (rating: 7/10) Strategy 3: Moderate exercise (rating: 8/10) Strategy 4: Cold shower (rating: 5/10) Strategy 5: Do something fun when your energy dips (rating: 10/10) I hope you enjoy trying these strategies out for yourself! Thank you for listening and take care, Mindful Kind. 

Hello and welcome to episode 225 of The Mindful Kind podcast! In this episode, you'll find out 3 effective strategies to help you become more mentally strong.  Also, be sure to listen all the way to the end of the episode to find out 3 things you might not know about me! I've been hearing from many new listeners recently, so I thought it was a great time for a little introduction.  The 3 strategies to become more mentally strong include: Focus on things you can control Engage in meaningful or positive coping mechanisms Honour your emotional needs, but also honour logic Be sure to head over to www.rachaelkable.com/podcast/225 to grab a copy of my Self-Compassion Meditation Album and find the link to my full article: 7 Strategies to Help You Be Mentally Strong During Tough Times.  Here is the Myer Briggs Personality Test: https://www.16personalities.com/free-personality-test Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 224 of The Mindful Kind podcast.  Since I've been working from home for the majority of the last 2 years, I thought I'd share some effective productivity tips to help you stay on track (and still have plenty of time to relax!).  Tip 1: Start working at the same time each day after finishing your morning routine Tip 2: Minimise distractions (like music and the tv)  Tip 3: When motivation disappears, take three deep breaths and persevere for 10 minutes. If this doesn't help, move on to Tip 4 Tip 4: Have a list of important things to do (other than work). When you get really stuck on work tasks, do something from the list and then return to your work  Tip 5: Complete at least three work tasks each day (even if they're just small tasks. I use Trello for time management and I learned some great strategies from Matt East's book, The Purposeful Planning Method  Tip 6: Take regular mindful breaks Tip 7: Be self-compassionate, give yourself time to adjust, and reward yourself for your efforts If you would like more support and guidance, be sure to check out one-on-one coaching with me at rachaelkable.com/mindfulnesscoaching.  Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 223 of The Mindful Kind podcast.  I hope you're well and safe during these difficult times.  In this episode, I've shared three supportive practices to help you take good care of yourself, including: Mindful self-care Meditation (particularly short breathing techniques to help manage overwhelm) Soothing Touch If you'd like to learn more mindfulness and self-care strategies, be sure to grab a copy of my book, The Mindful Kind - it's currently available on the Book Depository with free worldwide shipping.  Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 222 of The Mindful Kind podcast.  In this episode, I answered questions from my listeners about how to share mindfulness strategies with others and how to support loved ones through difficult times.  Here are the ideas I cover: Remember that other people cope with challenges in different ways. Not only is it important to let them make their own decisions, but it's also important to look after yourself more if you're feeling helpless.  It's often better to lead by example and to let people reach out to you for help and advice when they're ready. There are three ways you can share advice when someone asks you for help: give them valuable resources, tell them about your honest experiences, and create a fun accountability system.  Head over to rachaelkable.com/podcast/222 to sign up for the 7-Day Relaxation Challenge! Thank you for listening and take care, Mindful Kind. 

Hello and welcome to episode 221 of The Mindful Kind podcast.  These are intense and overwhelming times for many people around the world. So, I asked my wonderful community what they would like to hear more about and I received some really thoughtful questions. In this episode, you'll learn about: How to deal with anxiety and spend less time worrying about the future (including 3 effective tips!) How to start new hobbies (and why it's important) during tough times How to engage in self-care as a health professional I've also created a list of great episodes of The Mindful Kind podcast to listen to during challenging times. You can find this list at rachaelkable.com/podcast/221. If you would like to find out more about working with me one-on-one, head over here: https://www.rachaelkable.com/mindfulnesscoaching Thank you so much for listening and take care, Mindful Kind.

Hello and welcome to episode 220 of The Mindful Kind podcast. It’s been a difficult time for many people around the world as coronavirus spreads and self-isolation is becoming more common. Since I’ve been working from home for the last 2 years, I have a few simple strategies for people who might be struggling to adapt to self-isolation situations. I hope these ideas are helpful and if you know of anyone else who may benefit from this episode, please feel free to pass it on. 1: Create meaningful routines. Set start times, incorporate self-care, and look after your wellbeing. The sooner you can set up these routines, the sooner you can enjoy having some structure back in your life. 2: Be prepared for loneliness and do your best to stay connected with your friends and family. For more tips on coping with loneliness, be sure to check out episode 139 of The Mindful Kind podcast. 3: Engage in good self-care. Head over to www.rachaelkable.com/podcast/220 to find more resources to help you do this! Take care and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 219 of The Mindful Kind podcast.  In this episode, you'll learn about eustress (also known as positive stress). You'll also find out why it's so important and 2 powerful tips to help you embrace it, including: Using affirmations to support yourself through experiences of eustress Mood journaling to understand eustress better  Head over to rachaelkable.com/podcast/219 to get your free copy of the Eustress Mood Journaling Worksheet! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 218 of The Mindful Kind podcast.  First of all, to grab your free copy of the Mindfulness Activities Checklist, head over to www.rachaelkable.com/podcast/218 I hope you enjoy using the checklist to create a consistent mindfulness practice! There are some wonderful mindfulness activities to use on the weekend when you might have a bit more time. Not only are these practices great for living more mindfully, but they can help improve your overall wellbeing, too.  These mindfulness activities include: Having a mindful conversation with someone you care about (be sure to check out episode 24 of The Mindful Kind for mindful listening tips!) Engage in something creative and minimise distractions Spend time in nature Here are two mindful self-care activities you can use during tough days: Write down your thoughts and feelings in a journal Listen to your favourite music, meditation music, or an uplifting podcast. My favourite meditation music is the True North album by Sonesence (affiliate link) and my favourite podcast at the moment is The School of Greatness.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 217 of The Mindful Kind podcast.  In this episode, you'll discover simple mindfulness activities you can easily incorporate into a busy week to help you feel calmer.  Mindfulness activity one: use a mindful breathing technique before you get out of bed in the mornings Mindfulness activity two: do a daily task in a more mindful way Mindfulness activity three: check-in with your emotions (without judgement) Mindfulness activity four: use the Don't Know Mind practice to embrace uncertainty.  If you'd like to read my articles on Medium, you can find my profile here: https://medium.com/@rachaelkable Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 216 of The Mindful Kind podcast.  In this episode, I've shared my thoughts on a mindset I heard while listening to The School of Greatness podcast (episode 839).  The mindset is: "There is no competition and I want everyone in my life to succeed." You'll learn why I think this concept is so great (including how it can strip away comparison and how it can push you out of your comfort zone in a good way).  You'll also hear two ways I'll be embracing this mindset, including: 1: Sending thoughts of success out to other people in the world 2: Actively showing my loved ones that I support them.  Don't forget to subscribe to The Mindful Kind podcast and write a review. For more, be sure to follow me on Instagram and Facebook (@rachaelkable) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 215 of The Mindful Kind podcast.  In this episode, I've answered a lovely listener's question about how to let go of regrets - specifically how to let go of the regret about not being mindful earlier in life.  Here are my three steps for overcoming regrets: 1: Acknowledge your regrets and the accompanying feelings without judgement. Try to notice any unhelpful thoughts and modify them so they become more neutral or positive. 2: Appreciate what you've learned from the experiences that you regret. 3: Take action to stop making the same mistakes over and over again. Find new ways to learn, grow and move forward from the things you regret.  Are you ready to create a personalised and effective mindfulness practice that actually works for you? Be sure to check out The Mindful Kind Coaching at www.rachaelkable.com/mindfulnesscoaching Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 214 of The Mindful Kind podcast.  In this episode, you'll learn what antifragility is and the differences between antifragility, robustness and fragility.  You'll also hear my top 3 ideas for embracing antifragility to live a more meaningful life, including: -looking for positive aspects and opportunities in failures -being less afraid of change and hardship  -making the most of "seasons" of antifragility  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 213 of The Mindful Kind podcast.  In this episode, I've answered a great question from one of my listeners about how to become a more patient person.  Here are my top 6 tips for cultivating patience: Tip 1: Practice mindfulness! This practice can help you develop patience over time by letting go of rushing and appreciating the present moment.  Tip 2: Be self-compassionate - sometimes situations that trigger impatience can be really challenging. Give yourself space to feel impatience without judgement. If you would like some guidance in cultivating self-compassion, be sure to check out my Self-Compassion Meditation Album at: www.rachaelkable.com/shop Tip 3: Let go of "should" statements. Tip 4: Take deep breaths to alleviate the intensity of impatience. Tip 5: Ask yourself if being impatient actually helps! You can also ask yourself if there's something more constructive you could be doing to help the situation, rather than just feeling impatient. Tip 6: Change your expectations so you're less likely to feel impatient in the first place. I hope you've enjoyed this episode! Thank you so much and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 212 of The Mindful Kind podcast.  In this episode, I've answered a lovely listener's question about how to be less of a people-pleaser and start prioritising self-care. Here are three reasons why it's important to prioritise self-care: It can be important for maintaining good mental health  It can teach people around you to engage in self-care, too It can boost your self-worth and self-esteem And here are three tips for putting yourself first: Clearly know what you want and need so you can communicate it  Offer to help when you're actually able Be prepared for some resistance when you stop people-pleasing (at least at first!) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 211 of The Mindful Kind podcast. In this episode, you’ll find out three ways to manage stress during difficult times and my own experiences with these strategies. The three stress management strategies include: Taking care of your physical health Using mindfulness and meditation techniques Allowing emotions to come and go In this episode, I mentioned a number of resources, including: The Lifeline Helpline: 13 11 14 Beyond Blue Kid’s Helpline My meditation albums: www.rachaelkable.com/shop Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 210 of The Mindful Kind podcast.  It's been a challenging time in my part of the world (and much of Australia). The bushfires have caused so much devastation during this fire season and my little family and I evacuated and have been staying in Melbourne. It's been an awful time for so many people but I've also seen incredible examples of kindness and support. If you're willing and able to donate, please consider the following: CFA Victoria Australian Red Cross Help Save Koalas In this episode, you'll learn about three types of empathy, including: Cognitive empathy Emotional empathy Compassionate empathy Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 209 of The Mindful Kind podcast.  In this episode, you'll discover my top tips to help you stick to your New Year's resolutions! Tip 1: Set small goals and gradually build them up (try halving your "ideal" goal and starting with that) Tip 2: Write down your goals to help yourself stay accountable Tip 3: Make your goals fun or interesting Tip 4: Don't implement all your goals at once - choose two or three to start in January, a few more to start in February, and so on.  Thank you to Blinkist for supporting The Mindful Kind podcast. Head to blinkist.com/themindfulkind for your 7-day free trial and, for a limited time, save 25% on an annual subscription. I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 208 of The Mindful Kind podcast.  In this episode, you'll discover more about an exciting new project I've been working on - The Mindful Kind Book Launch Party! Head over to rachaelkable.com/podcast/208 to find out more and secure your spot in this exclusive online party today! You'll also hear 3 of my favourite key takeaways from The Mindful Kind book. Key Takeaway 1: Your mindfulness practice doesn't need to be perfect. You can approach it with an attitude of curiosity, fun and openness. Key Takeaway 2: Mindfulness can help you develop and strengthen your relationships with other people. This is perhaps the most important benefit I've experienced from my mindfulness practice so far! Key Takeaway 3: Self-care isn't selfish or lazy - it's an important responsibility that involves genuinely nourishing your needs and wellbeing.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 207 of The Mindful Kind podcast. In this episode, you'll learn all about values and why it's important to know your own values so you can incorporate them into your life.  Values are key concepts that feel important to you, such as creativity, adventure, achievement and compassion. Find a list of values online and go through the list. Choose your top 5-10 values and start to think about how much (or little) you incorporate those values into your life. Try setting goals based on your most important values. Spend more time with people who have similar values to you. Thank you so much to Blinkist for supporting The Mindful Kind podcast. Head to blinkist.com/themindfulkind to receive a 7-day free trial and be sure to check out The Desire Map by Danielle Laporte and The Big Leap by Gay Hendricks to get inspired and excited about the New Year! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 206 of The Mindful Kind podcast. Are you ready to have a great start to the New Year?  In this episode, you'll discover 4 powerful ways you can prepare for the New Year, including: Let go and move forward from old pain Reflect on the year that's gone by (don't forget to grab your free copy of my workbook: Appreciate and Reflect on the Year That's Gone By) Create a group of balanced and realistic goals Start working on your goals before the New Year actually starts Here are the resources mentioned in this episode: Coping with Christmas, episode 155 of The Mindful Kind podcast 6 Steps to Overcome Perfectionism, episode 204 of The Mindful Kind podcast Curation Journal by Saint Belford Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 205 of The Mindful Kind podcast. In this episode, I've answered a listener's question about how to move forward from a break-up (without destroying the chance to develop a friendship) and how comparison can interfere with moving on.  The two powerful tips for moving forward gracefully include: Tip 1: Focus on the values that are important to you (and pause before you react!) Tip 2: Do things that bring joy and purpose into your life (and also take time to be self-compassionate with vulnerable emotions) You can get your copy of the Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album And don't forget to check out episode 44 of The Mindful Kind for self-care tips to help you get through a break-up and episode 45 to help you deal with comparison.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 204 of The Mindful Kind podcast.  In this episode, I'll be sharing 6 steps to help you overcome perfectionism! Here are the resources mentioned in the episode: Article: How Perfectionism Perpetuates Stress (and what to do about it) Subscribe to my newsletter: https://www.rachaelkable.com/subscribe Follow me on Instagram: @rachaelkable Blog: https://www.rachaelkable.com/blog The 6 steps to overcoming perfectionism include: Step 1: Recognise perfectionism Step 2: Be self-compassionate (check out episode 153 of The Mindful Kind for more tips on this!) Step 3: Re-frame perfectionistic thoughts Step 4: Change perfectionistic behaviours Step 5: Practise imperfection Step 6: Reward yourself whenever you take a step towards overcoming perfectionism Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 203 of The Mindful Kind podcast.  In this episode, you'll learn all about self-fulfilling prophecies, including: what a self-fulfilling prophecy is (including two examples from my own life) how self-fulfilling prophecies can stop you from achieving great things and, how self-fulfilling prophecies can actually help you achieve great things Thank you so much for Blinkist for supporting this episode of The Mindful Kind podcast. Head over to www.blinkist.com/themindfulkind to start your free 7-day trial. I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 202 of The Mindful Kind podcast.  In this episode, you'll hear about my own experiences with learning how to appreciate the little things in life. Before practising mindfulness, I often felt caught up in my thoughts and distracted from the present moment. Over time, mindfulness has taught me so much about noticing and appreciating little moments. Here are 5 simple ways you can appreciate some small, yet meaningful, moments in your everyday life.  1: Notice the warmth of the water when you take a shower 2: Play your favourite song and listen to it like you're hearing it for the last time and you want to remember everything about it 3: Tune in to your sense of smell when you're drinking a hot drink 4: Spend time consciously appreciating nature 5: Find your own favourite mindful moments in your everyday life Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 201 of The Mindful Kind podcast.  In this episode, you'll discover why it's important to write about your dream life so you can set meaningful, positive and energising goals.  Head over to www.rachaelkable.com/podcast/201 to grab a free copy of my workbook containing 19 journaling prompts to help you create your dream life!  In this episode, you'll learn about 5 of my favourite "dream life" journaling prompts, including: 1: What does your ideal day look like? 2: What is one habit you'd like to start? 3: How could you change one relationship in your life for the better? 4: What is holding you back from living your dream life? 5: You feel happiest about yourself when... Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to this special celebration episode of The Mindful Kind podcast!  Four years ago, I started this beautiful podcasting project and I'm so excited to be celebrating episode 200 with all of my wonderful listeners. In this episode, you'll hear about some of my favourite episodes and what was happening behind-the-scenes. You'll also discover some of my community's favourite episodes and the top tips from those episodes. Plus, you'll hear our brand new introduction! Thank you so much to my wonderful partner, Dec, for his hard work on the previous introduction we created four years ago and this beautiful new version. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 199 of The Mindful Kind podcast.  We're often taught to fear failure, which can result in feelings of frustration, shame, anger, guilt and disappointment. While experiencing failure isn't usually the most enjoyable thing in the world, there are some real upsides to it!  In this episode, you'll discover why I think failure is really important and three tips to help you find the positive sides to failures and mistakes.  Tip 1: Look for the lesson in every single failure. Pretend you have your own podcast in which you share failures and what you learned from them in order to help other people! Tip 2: Talk about the failure in an honest and light-hearted way.  Tip 3: Remember that everyone fails. Some of the most influential people in the world have failed in spectacular ways and used those failures as motivation to grow.  Thank you so much for Blinkist for supporting this episode of The Mindful Kind podcast. Head over to www.blinkist.com/themindfulkind to start your free 7-day trial and be sure to check out How to Fail by Elizabeth Day and The Gift of Failure by Jessica Lahey. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 198 of The Mindful Kind podcast.  In this episode, you'll learn about being vulnerable and going outside your comfort zone, developing new friendships, setting helpful boundaries and nurturing the friendships which are most important to you.  Here are the tips covered in this episode: Tip 1 is to meet new people by going out of your comfort zone and doing things where you'll meet like-minded people Tip 2 is to let go of friendships that don't resonate with you or set boundaries so you can spend time with people who appreciate you Tip 3 is to nurture the friendships which are important to you Tip 4 is to regularly engage in mindful conversations. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 197 of The Mindful Kind podcast.  In this episode, you'll hear all about the concept of love languages, developed by Dr Gary Chapman.  You'll find out more about each love language, including physical touch, quality time, acts of service, gift giving and words of affirmation (plus, you'll discover my own love language!).  I've also answered some important questions about love languages, including: Can you have more than one love language? What happens if your partner has a different love language from you? How can you get better at using love languages to your advantage? Thank you so much to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes! Head to www.blinkist.com/themindfulkind for a free 7-Day trial. Be sure to check out The 5 Love Languages by Dr Gary Chapman, The Miracle Equation by Hal Elrod and Learned Optimism by Martin Seligman.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 196 of The Mindful Kind podcast.  I recently received an insightful email from the lovely Lauren, who was curious to know my thoughts on self-care versus making excuses.  In this episode, you'll discover three helpful ideas for engaging in self-care in meaningful and effective ways - without self-sabotage or using self-care as an excuse. Decide what self-care really means to you and use this to navigate your self-care practices Become more aware of all-or-nothing cognitive distortions (which you can learn more about on episode 182 of The Mindful Kind podcast called Cognitive Distortions) Remember that sometimes, self-care can actually be difficult. It can involve choosing to do something good for yourself (or your future self) even when you may not necessarily feel like it. You can learn more about this in my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 195 of The Mindful Kind podcast.  In this episode, you'll learn more about how to embrace uncertainty and feel less overwhelmed by it.  You'll hear about an interesting study that found people tend to feel more stressed by uncertainty than when they know something bad will happen. You can learn more about this study here: https://www.ucl.ac.uk/news/2016/mar/uncertainty-can-cause-more-stress-inevitable-pain In this episode, you'll discover 3 tips which can help you cope with uncertainty, including: Tip 1: Change your perception of uncertainty  Tip 2: Trust yourself that you can handle any outcome Tip 3: Be self-compassionate. You can learn more about this in episode 153 of The Mindful Kind podcast. Thank you so much to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes! Head to www.blinkist.com/themindfulkind for a free 7-Day trial. Be sure to check out Uncertainty by Jonathan Fields and Rising Strong by Brene Brown to learn even more about coping with uncertainty.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 194 of The Mindful Kind podcast.  In this episode, you'll hear some interesting statistics about digital use, why it's important to take digital detoxes and the benefits of taking a break from digital devices, including better productivity, more mindful mornings, stronger connections with people and less stress.  You'll also hear about 4 simple tips to help you implement your own digital detoxes, including: Tip 1: Keep your phone out of arm's reach Tip 2: Give yourself a time limit for social media and digital use Tip 3: Turn off as many phone notifications as possible Tip 4: Don't check your phone any time when you're in bed If you would like to learn more about mindful social media use, be sure to check out chapters 20 and 21 of my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 193 of The Mindful Kind podcast! In this episode, I've shared some interesting research and helpful information about habit formation from an awesome book I found on Blinkist called The Power of Habit by Charles Duhigg.  You'll learn about chunking, which is an automatic process that helps your brain save energy and forms the basis of habit formation.  You'll also hear about the three-part loop which makes up a habit, including a cue, a routine and a reward.  I've shared some of my own experiences with habits and how understanding habits has helped me change unhelpful habits and stick with positive habits! Thank you to Blinkist for supporting this episode of The Mindful Kind podcast. Blinkist is a brilliant app which shares the key highlights from thousands of non-fiction books so you can read them (or listen to them) in around 15 minutes! Head to www.blinkist.com/themindfulkind to get a free 7-Day trial. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 192 of The Mindful Kind podcast about relaxation strategies for stress.  This is the third and final episode of the relaxation mini-series! Be sure to check out episodes 190 and 191 to find out more about the benefits of relaxation and relaxing types of meditation.  In this episode, you'll hear about 3 relaxation strategies for stress, including: Mindfully tuning in to one of your senses Using the 4-7-8 breathing technique Writing in a journal. Here are some journaling prompts you can try if you're feeling stuck: What are some of the thoughts running through my mind at the moment? How am I feeling right now? How can I look after myself? What are the most important things I need to focus on? Who can I turn to for support? What can I learn from this situation? Be sure to check out my 7-Day Relaxation Challenge and the Relaxation Meditation Album here: www.rachaelkable.com/192 Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 191 of The Mindful Kind podcast and the second episode of the relaxation mini-series! In this episode, I've shared some of my initial struggles with meditation and how meditation has gradually become one of my favourite activities for intentional and meaningful relaxation.  Three types of relaxing meditations I talk about in this episode include: Relaxing with each exhale Progressive muscle relaxation Visualisation If you're looking for a beautiful relaxation resource where I guide you through relaxing meditations step-by-step, be sure to check out my new Relaxation Meditation Album here: https://www.rachaelkable.com/relaxation-album Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 190 of The Mindful Kind podcast and the first episode of the relaxation mini-series! I'm so excited to let you know about the brand new free relaxation challenge I've created which you can sign up for here: https://www.rachaelkable.com/podcast/190 You'll receive a beautiful PDF workbook, email support from me for the duration of the challenge and a deep breathing video class at the end of the challenge! In this episode, I've shared three soothing and relaxing activities, including: Lying on your bed with your legs up the wall and listening to meditation music Taking a bath with soothing aromas Doing something creative and fun I've also talked about why mindfulness is so important during relaxation practices and you can also learn more about that in my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 189 of The Mindful Kind podcast.  In this episode, I'm sharing my thoughts on a struggle I used to experience regularly, which I call the "Happy Later Fantasy".  When I was indulging the "Happy Later Fantasy" I was escaping my reality (because I felt like it wasn't good enough) to picture my "perfect future" and all the happiness I would feel one day.  The problems with doing this on a regular basis? I was practicing the opposite of gratitude by focusing on all the things I didn't like in my life I wasn't taking responsibility for finding happiness in my daily life - I was just waiting for it to magically appear once I achieved certain things. Here are 3 tips to stop indulging in the "Happy Later Fantasy": Be more mindful and appreciate the meaningful moments in your daily life Deliberately create happiness by engaging in hobbies and self-care, spending time with loved ones and exercising regularly  Let go of pressuring yourself to have a "perfect" future Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 188 of The Mindful Kind podcast.  In this episode, I've taken some time to think about what I'd like to achieve by the end of the year. I set goals based on different life categories and I'd love to invite you to do the same! Those goal setting categories include: Self-care Health Relationships Work Fun Don't forget to subscribe to my newsletter at www.rachaelkable.com/subscribe and head over to www.rachaelkable.com/podcast/188 to grab a free copy of my Celebrating Your Goals workbook.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Welcome to episode 187 of The Mindful Kind podcast! In this episode, I'll be sharing some of my own experiences with the benefits of minimalism, including: valuing things (like relationships and meaningful work) other than material things (I also mention a book called Lost Connections by Johann Hari and some interesting research starting at Chapter 8) more time more financial freedom less time spent cleaning and organising less overwhelm Don't forget to head over to my blog to also discover 8 minimalism hacks: https://www.rachaelkable.com/blog/minimalism-benefits-and-hacks I'd also like to say a huge thank you to all my listeners - The Mindful Kind just reach 4 million downloads! I'm completely blown away:)  Thank you and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 186 of The Mindful Kind podcast.  In this episode, I'm really excited to be talking about what emotional intelligence is and some simple tips to cultivate it.  The tips include: Being mindful of your emotions Learning about common cognitive distortions and how they can influence your emotions Sharing about your emotions and listening to other people talk about their emotions In the episode, I mention a few different resources you can explore:) Here are the links: 5 Soothing Mindfulness Techniques for Winter Subscribe to my newsletter Episode 182 and 183 of The Mindful Kind podcast about cognitive distortions Episode 24 of The Mindful Kind podcast about being a mindful listener Episode 105 of The Mindful Kind podcast about simple ways to practise communication Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 185 of The Mindful Kind podcast.  In this episode, I've explored the concept of Mudita (vicarious joy), including what it is, why it's important and how I'll be cultivating Mudita in my own life. Here are the ways I'll be cultivating Mudita: By asking my friends and family about the joyful experiences in their lives By feeling happy for people's "highlight reels" on Instagram When feelings of jealousy or envy occur, I'll try to lean into Mudita By becoming more present for the experiences of joy in my own life Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 184 of The Mindful Kind podcast.  I'm getting a little candid on this episode and sharing how I'm putting in an effort to be a more positive person. I tend to find it easy to focus unnecessarily on negative things and I'm trying a few different strategies to try to change that! Here are my tips for cultivating more positivity: Start conversations on positive notes Exercise (even when you don't really feel like it) Practise gratitude every day and in different ways Treat yourself with joyful activities I'd love to hear your thoughts on this, so please come over to my Facebook: www.facebook.com/rachaelkable or Instagram: www.instagram.com/rachaelkable to let me know! Don't forget to check out some of my other episodes about positivity! Episode 160, Make a List of Things to Do For Fun Episode 114, Outlooks on Life: Optimism Episodes 65-69, The Positivity Series And head over to my blog to read A Powerful 5-Step Guide for a Happier, More Mindful Life: https://www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 183 of The Mindful Kind podcast. This is Part Two of Cognitive Distortions, so if you haven't yet listened to episode 182, please go and do that first! In this episode, I've shared more interesting examples of cognitive distortions, including: Magnification Emotional reasoning "Should" statements Labelling Personalisation and blame To read the full list of cognitive distortions, head over to my blog post: http://www.rachaelkable.com/blog/cognitive-distortions-and-anxiety Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 182 of The Mindful Kind podcast.  In this episode, I'm really excited to chat about cognitive distortions, including what they actually are, where the concept came from and some examples of different types of cognitive distortions.  Here are the 5 types of cognitive distortions shared in this episode: All-or-nothing thinking Overgeneralisation Mental filter Disqualifying the positive Jumping to conclusions (mind reading and fortune telling) Here are some great references and links for further reading: TED talk by Dr David Burns: https://www.youtube.com/watch?v=H1T5uMeYv9Q 10 Cognitive Distortions Identified in CBT: https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412 Cognitive Behavioural Therapy: https://www.simplypsychology.org/cognitive-therapy.html Be sure to tune in next week for Part Two of this episode! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 181 of The Mindful Kind podcast!  Thank you for tuning in to this episode - which is actually coming out on the day of my birthday:)  I thought I would explore the topic of life purpose and how I'm moving forward after achieving my big goal of writing a book (and then feeling a bit lost afterwards).  Here are my 4 top tips for finding more life purpose: Write down all the things that help you feel purposeful (and perhaps, acknowledge why they help you feel purposeful) Visualise your ideal life - notice the parts of your life that are already ideal and think about how you can work towards creating a more ideal life for yourself Let go of things that don't serve you or hold you back from achieving your potential Remind yourself that it's okay when the reality of achieving a goal is different from what you expected. If you haven't got a copy of The Mindful Kind book, head over to: http://www.rachaelkable.com/themindfulkindbook I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 180 of The Mindful Kind podcast! In this episode, I've talked all about a recent experience of mine where a stressful morning turned into a wonderful day.  Because I often struggle to turn a tough day around, I thought I would do a little research and share some tips for this so we can work on it together! Tip 1 // Exercise - get your body moving and enjoy some endorphins (I'll be aiming to get out of bed earlier so I can be more consistent with this!).  Tip 2 // Notice negative thoughts and gently challenge them (in a self-compassionate way).  Tip 3 // Practise mindfulness, meditation and self-care. Make the time to look after your wellbeing - even if it's just a few minutes!  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 179 of The Mindful Kind podcast.  Thank you to Katie for inspiring this episode with her question about how to relax during breaks from college.  My top 3 tips for making the most of relaxation include: Prepare yourself to relax by taking some time beforehand to disconnect from work/study/busy-ness and get ready to immerse yourself in relaxation Practice mindfulness during your relaxation time so you can really experience it Practice relaxing every day so it's not a shock to the system when you suddenly have a break or an opportunity to relax. Head over to www.rachaelkable.com/podcast/179 to grab a free chapter of my book, The Mindful Kind! And don't forget to check out my meditation albums at www.rachaelkable.com/shop Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 178 of The Mindful Kind podcast, which is all about using your phone in a positive way! Here are my top tips: Be aware of your feelings as you use your phone and if you notice yourself experiencing negativity, remember that it's okay to take a step back and look after yourself. Put your phone down to enjoy face-to-face interactions. Delete the apps from your phone that don't add value to your life and find new ones that do add value! Connect with people and share kindness and compassion through your phone use. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 177 of The Mindful Kind podcast about how to be productive when you feel drained.  Thank you to everyone on Instagram who voted for this topic! First of all, you'll hear about the two things I prioritise when I'm feeling drained; self-care and my podcast (which is the most important part of my work).  You'll also discover my favourite productivity tips, including: Delete social media apps from your phone Keep a list of your favourite self-care activities to do when you feel drained Use apps which help you be productive (I like Forest and MinimaList) Keep a "dream" to-do list and a "realistic" to-do list Take mindful breaks. You can learn more about this in my article: http://www.rachaelkable.com/blog/effective-mindful-breaks-at-work At the end of the episode, I'll also guide you through a short mindfulness technique. Thank you for listening and I hope you have a wonderful week, Mindful Kind.    

Hello and welcome to episode 176 of The Mindful Kind podcast.  In this episode, you'll hear about my favourite morning activities, including meditation, checking my indoor plants and cuddling my dogs while I slowly prepare for the day ahead.  I also asked my Instagram and Facebook communities to share their favourite morning activities!  Here are all the links and resources mentioned in the episode: Good Morning Meditation Album - www.rachaelkable.com/shop Facebook - www.facebook.com/rachaelkable Instagram - www.instagram.com/rachaelkable The Ignite Your Intuition podcast with Steph Demetrious Free Members Library - www.rachaelkable.com/subscribe Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 175 of The Mindful Kind podcast.  This episode was inspired by an episode of the Australian television show, "You Can't Ask That". In this episode, you'll hear about my own experiences with what-if thoughts and a simple 4-step process for coping with these types of thoughts.  Step 1: Acknowledge the what-if thought Step 2: Practise mindfulness Step 3: Repeat step 1 and 2 Step 4: Seek good quality support Don't forget to find me on Facebook and Instagram by searching for Rachael Kable.  Thank you for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 174 of The Mindful Kind podcast! In this episode, I've shared my thoughts and advice on creating strong friendships as a highly sensitive person.  Here are my top 4 tips: Nurture friendships with kind-hearted, open-minded and compassionate people Put boundaries in place to protect your emotions Join online workshops and courses to find like-minded people Be a little bit reserved at the start of a friendship I also answered these two questions: How can you support someone while protecting your own emotions? How can you tell when someone is taking advantage of your giving nature? Thank you to Olivia for inspiring this episode! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 173 of The Mindful Kind podcast.  In this episode, I've shared 3 tips to help you level-up your compassion and acceptance.  These tips include: Listen to someone without giving advice. Challenge your judgements about other people. Acknowledge the pain of other people without comparing their experiences with anyone else's.  I also want to say a huge thank you to my wonderful listeners, many of whom have been kind enough to write thoughtful reviews and send lovely messages and comments on social media. I'm so grateful for you all! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 172 of The Mindful Kind podcast.  In this episode, I've shared some insights into my personal life so you can get to know me a little bit more! You'll find out 3 things you might not know about me and I've answered lots of great questions from my Instagram followers, including: Where is your next travel destination? What is the bravest thing you've done in your life? How did you discover that your purpose was to teach mindfulness? What is your guilty pleasure? How do you deal with burnout? What do you use for guided meditation? Spoiler: I love meditones by Sonesence and this is my favourite album: Floating Grounding (please note that I’m a proud partner with Tahlee and I may receive a commission if you purchase an album through my link at no extra cost to you) What does a typical day look like for you? And more!:) I hope you enjoy listening and have a wonderful week, Mindful Kind. 

Hello and welcome to episode 171 of The Mindful Kind podcast.  In this episode, I've shared my thoughts on being a highly sensitive person and how mindfulness has supported my through some overwhelming experiences.  To hear more about my thoughts on this topic, be sure to check out episode 3 of The Seekers' Sanctuary podcast with Tahlee from Sonesence: https://www.sonesence.com/seekers-sanctuary-rachael-kable/ Here are some of the resources I mentioned in this episode: Book 1: The Highly Sensitive Person - How to Thrive When the World Overwhelms You by Elaine Aron Book 2: The Empath's Survival Guide by Judith Orloff  Article: 24 Signs of a Highly Sensitive Person Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 170 of The Mindful Kind podcast! This is part 2 of the self-acceptance episode, so if you haven't tuned in to episode 169 yet, be sure to check it out first to hear the first 4 self-acceptance tips. More self-acceptance tips: Tip 5: Focus on your strengths, skills and qualities. Try to acknowledge your strengths and accept compliments from others. Check out episode 21 of The Mindful Kind podcast to find out more about gratitude and training ourselves to look for the good things in life. Tip 6: Improve your self-talk by replacing self-criticism with kind and encouraging thoughts.  Tip 7: Spend time with people who encourage you to accept yourself. Tip 8: Be self-compassionate. Tune in to episode 153 of The Mindful Kind to learn more about self-compassion, including what it is and what it looks like. Also, if you are looking for guidance on being more self-compassionate, be sure to check out my meditation album about self-compassion: http://www.rachaelkable.com/selfcompassion-album  Tip 9: Laugh with yourself when you make mistakes.  Tip 10: Do things that make you feel proud of yourself. To find out more about living in a way that aligns with your values, you might enjoy reading The Desire Map  by Danielle Laporte.  Tip 11: Set realistic goals to build yourself up and celebrate each step you take towards bigger dreams.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!  

Hello and welcome to episode 169 of The Mindful Kind podcast.  In this episode, you'll hear more about self-acceptance, including what it is and 4 tips to help you accept yourself more.  Tips include: 1: Know that you deserve to accept yourself 2: Be curious about improving rather than beating yourself up over mistakes  3: Celebrate your perceived shortcomings and flaws 4: Be proud of being unique Be sure to subscribe to The Mindful Kind podcast so you won't miss Part 2 of this episode, in which I'll share another 7 tips for cultivating self-acceptance.  Thank you for listening and I hope you have a wonderful week, Mindful Kind. 

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. 

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. 

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. 

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

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. 

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. 

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!

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.

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. 

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. 

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.

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. 

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.   

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. 

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. 

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. 

Hello and welcome to episode 152 of The Mindful Kind podcast.  Over on Instagram @rachaelkable, I asked my community what they would like to know about meditation! In this episode, I've answered some awesome questions, including:  What do you use during meditation? Music? Candles? Mala beads? How do you build a daily habit of meditation? How can you zone out distractions? Is there a way to meditate while driving to help anxiety? What is a fun, mindful activity for the Christmas holidays? How to help children start meditating? And more! Here are some of the resources mentioned in the episode: Combardis Elixirs aromatic spray (use the code rachaelkable for a discount) Fresh Body Fit Mind app by Amanda Bisk Mindful Christmas Challenge - episode 105 of The Mindful Kind podcast and episode 5 of The Mindful Kind video blog 3 Simple and Interesting Ways to go for a Mindful Walk Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

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.

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.

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.

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. 

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. 

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. 

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!

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.   

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!

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.

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! 

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. 

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!

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. 

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!

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. 

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!

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. 

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. 

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!

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!

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!

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!

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!  

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!

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. 

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. 

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!

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! 

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!

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!

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. 

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!

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!

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!

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!  

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!

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!

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. 

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. 

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!:) 

Hello and welcome to episode 110 of The Mindful Kind podcast, featuring ten tips to help you start the New Year more mindfully! 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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! 

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!