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The Mindful Kind

The Mindful Kind, hosted by Rachael Kable, shares exciting insights into mindfulness journeys and provides listeners with simple and effective practices to incorporate into their own lives.
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The Mindful Kind
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Now displaying: 2019
Aug 22, 2019

Hello and welcome to episode 190 of The Mindful Kind podcast and the first episode of the relaxation mini-series!

I'm so excited to let you know about the brand new free relaxation challenge I've created which you can sign up for here: https://www.rachaelkable.com/podcast/190

You'll receive a beautiful PDF workbook, email support from me for the duration of the challenge and a deep breathing video class at the end of the challenge!

In this episode, I've shared three soothing and relaxing activities, including:

  • Lying on your bed with your legs up the wall and listening to meditation music
  • Taking a bath with soothing aromas
  • Doing something creative and fun

I've also talked about why mindfulness is so important during relaxation practices and you can also learn more about that in my book, The Mindful Kind: https://www.rachaelkable.com/themindfulkindbook

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

Aug 15, 2019

Hello and welcome to episode 189 of The Mindful Kind podcast. 

In this episode, I'm sharing my thoughts on a struggle I used to experience regularly, which I call the "Happy Later Fantasy". 

When I was indulging the "Happy Later Fantasy" I was escaping my reality (because I felt like it wasn't good enough) to picture my "perfect future" and all the happiness I would feel one day. 

The problems with doing this on a regular basis?

  1. I was practicing the opposite of gratitude by focusing on all the things I didn't like in my life
  2. 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.

Aug 7, 2019

Hello and welcome to episode 188 of The Mindful Kind podcast. 

In this episode, I've taken some time to think about what I'd like to achieve by the end of the year. I set goals based on different life categories and I'd love to invite you to do the same!

Those goal setting categories include:

  • Self-care
  • Health
  • Relationships
  • Work
  • Fun

Don't forget to subscribe to my newsletter at www.rachaelkable.com/subscribe and head over to www.rachaelkable.com/podcast/188 to grab a free copy of my Celebrating Your Goals workbook. 

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

Aug 1, 2019

Welcome to episode 187 of The Mindful Kind podcast!

In this episode, I'll be sharing some of my own experiences with the benefits of minimalism, including:

  • valuing things (like relationships and meaningful work) other than material things (I also mention a book called Lost Connections by Johann Hari and some interesting research starting at Chapter 8)
  • more time
  • more financial freedom
  • less time spent cleaning and organising
  • less overwhelm

Don't forget to head over to my blog to also discover 8 minimalism hacks: https://www.rachaelkable.com/blog/minimalism-benefits-and-hacks

I'd also like to say a huge thank you to all my listeners - The Mindful Kind just reach 4 million downloads! I'm completely blown away:) 

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

Jul 24, 2019

Hello and welcome to episode 186 of The Mindful Kind podcast. 

In this episode, I'm really excited to be talking about what emotional intelligence is and some simple tips to cultivate it. 

The tips include:

  • Being mindful of your emotions
  • Learning about common cognitive distortions and how they can influence your emotions
  • Sharing about your emotions and listening to other people talk about their emotions

In the episode, I mention a few different resources you can explore:) Here are the links:

5 Soothing Mindfulness Techniques for Winter

Subscribe to my newsletter

Episode 182 and 183 of The Mindful Kind podcast about cognitive distortions

Episode 24 of The Mindful Kind podcast about being a mindful listener

Episode 105 of The Mindful Kind podcast about simple ways to practise communication

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

Jul 17, 2019

Hello and welcome to episode 185 of The Mindful Kind podcast. 

In this episode, I've explored the concept of Mudita (vicarious joy), including what it is, why it's important and how I'll be cultivating Mudita in my own life.

Here are the ways I'll be cultivating Mudita:

  • By asking my friends and family about the joyful experiences in their lives
  • By feeling happy for people's "highlight reels" on Instagram
  • When feelings of jealousy or envy occur, I'll try to lean into Mudita
  • By becoming more present for the experiences of joy in my own life

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

Jul 11, 2019

Hello and welcome to episode 184 of The Mindful Kind podcast. 

I'm getting a little candid on this episode and sharing how I'm putting in an effort to be a more positive person. I tend to find it easy to focus unnecessarily on negative things and I'm trying a few different strategies to try to change that!

Here are my tips for cultivating more positivity:

  • Start conversations on positive notes
  • Exercise (even when you don't really feel like it)
  • Practise gratitude every day and in different ways
  • Treat yourself with joyful activities

I'd love to hear your thoughts on this, so please come over to my Facebook: www.facebook.com/rachaelkable or Instagram: www.instagram.com/rachaelkable to let me know!

Don't forget to check out some of my other episodes about positivity!

  • Episode 160, Make a List of Things to Do For Fun
  • Episode 114, Outlooks on Life: Optimism
  • Episodes 65-69, The Positivity Series

And head over to my blog to read A Powerful 5-Step Guide for a Happier, More Mindful Life: https://www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life

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

Jul 3, 2019

Hello and welcome to episode 183 of The Mindful Kind podcast. This is Part Two of Cognitive Distortions, so if you haven't yet listened to episode 182, please go and do that first!

In this episode, I've shared more interesting examples of cognitive distortions, including:

  • Magnification
  • Emotional reasoning
  • "Should" statements
  • Labelling
  • Personalisation and blame

To read the full list of cognitive distortions, head over to my blog post: http://www.rachaelkable.com/blog/cognitive-distortions-and-anxiety

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

 

Jun 27, 2019

Hello and welcome to episode 182 of The Mindful Kind podcast. 

In this episode, I'm really excited to chat about cognitive distortions, including what they actually are, where the concept came from and some examples of different types of cognitive distortions. 

Here are the 5 types of cognitive distortions shared in this episode:

  • All-or-nothing thinking
  • Overgeneralisation
  • Mental filter
  • Disqualifying the positive
  • Jumping to conclusions (mind reading and fortune telling)

Here are some great references and links for further reading:

TED talk by Dr David Burns: https://www.youtube.com/watch?v=H1T5uMeYv9Q

10 Cognitive Distortions Identified in CBT: https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412

Cognitive Behavioural Therapy: https://www.simplypsychology.org/cognitive-therapy.html

Be sure to tune in next week for Part Two of this episode!

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

Jun 20, 2019

Hello and welcome to episode 181 of The Mindful Kind podcast! 

Thank you for tuning in to this episode - which is actually coming out on the day of my birthday:) 

I thought I would explore the topic of life purpose and how I'm moving forward after achieving my big goal of writing a book (and then feeling a bit lost afterwards). 

Here are my 4 top tips for finding more life purpose:

  • Write down all the things that help you feel purposeful (and perhaps, acknowledge why they help you feel purposeful)
  • Visualise your ideal life - notice the parts of your life that are already ideal and think about how you can work towards creating a more ideal life for yourself
  • Let go of things that don't serve you or hold you back from achieving your potential
  • Remind yourself that it's okay when the reality of achieving a goal is different from what you expected.

If you haven't got a copy of The Mindful Kind book, head over to: http://www.rachaelkable.com/themindfulkindbook

I hope you have a wonderful week, Mindful Kind. 

Jun 13, 2019

Hello and welcome to episode 180 of The Mindful Kind podcast!

In this episode, I've talked all about a recent experience of mine where a stressful morning turned into a wonderful day. 

Because I often struggle to turn a tough day around, I thought I would do a little research and share some tips for this so we can work on it together!

Tip 1 // Exercise - get your body moving and enjoy some endorphins (I'll be aiming to get out of bed earlier so I can be more consistent with this!). 

Tip 2 // Notice negative thoughts and gently challenge them (in a self-compassionate way). 

Tip 3 // Practise mindfulness, meditation and self-care. Make the time to look after your wellbeing - even if it's just a few minutes! 

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

Jun 6, 2019

Hello and welcome to episode 179 of The Mindful Kind podcast. 

Thank you to Katie for inspiring this episode with her question about how to relax during breaks from college. 

My top 3 tips for making the most of relaxation include:

  • Prepare yourself to relax by taking some time beforehand to disconnect from work/study/busy-ness and get ready to immerse yourself in relaxation
  • Practice mindfulness during your relaxation time so you can really experience it
  • Practice relaxing every day so it's not a shock to the system when you suddenly have a break or an opportunity to relax.

Head over to www.rachaelkable.com/podcast/179 to grab a free chapter of my book, The Mindful Kind!

And don't forget to check out my meditation albums at www.rachaelkable.com/shop

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

May 30, 2019

Hello and welcome to episode 178 of The Mindful Kind podcast, which is all about using your phone in a positive way!

Here are my top tips:

  • Be aware of your feelings as you use your phone and if you notice yourself experiencing negativity, remember that it's okay to take a step back and look after yourself.
  • Put your phone down to enjoy face-to-face interactions.
  • Delete the apps from your phone that don't add value to your life and find new ones that do add value!
  • Connect with people and share kindness and compassion through your phone use.

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

May 23, 2019

Hello and welcome to episode 177 of The Mindful Kind podcast about how to be productive when you feel drained. 

Thank you to everyone on Instagram who voted for this topic!

First of all, you'll hear about the two things I prioritise when I'm feeling drained; self-care and my podcast (which is the most important part of my work). 

You'll also discover my favourite productivity tips, including:

  • Delete social media apps from your phone
  • Keep a list of your favourite self-care activities to do when you feel drained
  • Use apps which help you be productive (I like Forest and MinimaList)
  • Keep a "dream" to-do list and a "realistic" to-do list
  • Take mindful breaks. You can learn more about this in my article: http://www.rachaelkable.com/blog/effective-mindful-breaks-at-work

At the end of the episode, I'll also guide you through a short mindfulness technique.

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

 

May 16, 2019

Hello and welcome to episode 176 of The Mindful Kind podcast. 

In this episode, you'll hear about my favourite morning activities, including meditation, checking my indoor plants and cuddling my dogs while I slowly prepare for the day ahead. 

I also asked my Instagram and Facebook communities to share their favourite morning activities! 

Here are all the links and resources mentioned in the episode:

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

May 9, 2019

Hello and welcome to episode 175 of The Mindful Kind podcast. 

This episode was inspired by an episode of the Australian television show, "You Can't Ask That".

In this episode, you'll hear about my own experiences with what-if thoughts and a simple 4-step process for coping with these types of thoughts. 

Step 1: Acknowledge the what-if thought

Step 2: Practise mindfulness

Step 3: Repeat step 1 and 2

Step 4: Seek good quality support

Don't forget to find me on Facebook and Instagram by searching for Rachael Kable. 

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

May 2, 2019

Hello and welcome to episode 174 of The Mindful Kind podcast!

In this episode, I've shared my thoughts and advice on creating strong friendships as a highly sensitive person. 

Here are my top 4 tips:

  • Nurture friendships with kind-hearted, open-minded and compassionate people
  • Put boundaries in place to protect your emotions
  • Join online workshops and courses to find like-minded people
  • Be a little bit reserved at the start of a friendship

I also answered these two questions:

How can you support someone while protecting your own emotions?

How can you tell when someone is taking advantage of your giving nature?

Thank you to Olivia for inspiring this episode!

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

 

Apr 25, 2019

Hello and welcome to episode 173 of The Mindful Kind podcast. 

In this episode, I've shared 3 tips to help you level-up your compassion and acceptance. 

These tips include:

  • Listen to someone without giving advice.
  • Challenge your judgements about other people.
  • Acknowledge the pain of other people without comparing their experiences with anyone else's. 

I also want to say a huge thank you to my wonderful listeners, many of whom have been kind enough to write thoughtful reviews and send lovely messages and comments on social media. I'm so grateful for you all!

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

Apr 18, 2019

Hello and welcome to episode 172 of The Mindful Kind podcast. 

In this episode, I've shared some insights into my personal life so you can get to know me a little bit more!

You'll find out 3 things you might not know about me and I've answered lots of great questions from my Instagram followers, including:

Where is your next travel destination?

What is the bravest thing you've done in your life?

How did you discover that your purpose was to teach mindfulness?

What is your guilty pleasure?

How do you deal with burnout?

What do you use for guided meditation?

Spoiler: I love meditones by Sonesence and this is my favourite album: Floating Grounding (please note that I’m a proud partner with Tahlee and I may receive a commission if you purchase an album through my link at no extra cost to you)

What does a typical day look like for you?

And more!:)

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

Apr 11, 2019

Hello and welcome to episode 171 of The Mindful Kind podcast. 

In this episode, I've shared my thoughts on being a highly sensitive person and how mindfulness has supported my through some overwhelming experiences. 

To hear more about my thoughts on this topic, be sure to check out episode 3 of The Seekers' Sanctuary podcast with Tahlee from Sonesence: https://www.sonesence.com/seekers-sanctuary-rachael-kable/

Here are some of the resources I mentioned in this episode:

Book 1: The Highly Sensitive Person - How to Thrive When the World Overwhelms You by Elaine Aron

Book 2: The Empath's Survival Guide by Judith Orloff 

Article: 24 Signs of a Highly Sensitive Person

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

Apr 4, 2019

Hello and welcome to episode 170 of The Mindful Kind podcast!

This is part 2 of the self-acceptance episode, so if you haven't tuned in to episode 169 yet, be sure to check it out first to hear the first 4 self-acceptance tips.

More self-acceptance tips:

Tip 5: Focus on your strengths, skills and qualities. Try to acknowledge your strengths and accept compliments from others. Check out episode 21 of The Mindful Kind podcast to find out more about gratitude and training ourselves to look for the good things in life.

Tip 6: Improve your self-talk by replacing self-criticism with kind and encouraging thoughts. 

Tip 7: Spend time with people who encourage you to accept yourself.

Tip 8: Be self-compassionate. Tune in to episode 153 of The Mindful Kind to learn more about self-compassion, including what it is and what it looks like. Also, if you are looking for guidance on being more self-compassionate, be sure to check out my meditation album about self-compassion: http://www.rachaelkable.com/selfcompassion-album 

Tip 9: Laugh with yourself when you make mistakes. 

Tip 10: Do things that make you feel proud of yourself. To find out more about living in a way that aligns with your values, you might enjoy reading The Desire Map  by Danielle Laporte. 

Tip 11: Set realistic goals to build yourself up and celebrate each step you take towards bigger dreams. 

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

 

Mar 28, 2019

Hello and welcome to episode 169 of The Mindful Kind podcast. 

In this episode, you'll hear more about self-acceptance, including what it is and 4 tips to help you accept yourself more. 

Tips include:

1: Know that you deserve to accept yourself

2: Be curious about improving rather than beating yourself up over mistakes 

3: Celebrate your perceived shortcomings and flaws

4: Be proud of being unique

Be sure to subscribe to The Mindful Kind podcast so you won't miss Part 2 of this episode, in which I'll share another 7 tips for cultivating self-acceptance. 

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

Mar 21, 2019

Hello and welcome to episode 168 of The Mindful Kind podcast. 

In this episode you'll discover why it's important to go outside your comfort zone, an example of how I went outside my own comfort zone and some tips about how you can go outside your comfort zone, too. 

The tips include:

  • Seek support for particularly challenging journeys outside your comfort zone
  • Try doing everyday things differently
  • Change ‘I can’t do it’ to ‘I can’t do it, yet’
  • Return to your comfort zone to recharge, or when you’ve gone beyond optimal stress
  • Use affirmations 
  • Do nothing (make sure you listen to the episode to find out why!)

To find out more about my book, head over to www.rachaelkable.com/themindfulkindbook 

You can also find The Mindful Kind Audiobook on Bolinda, Audible, Google Play and Amazon

Don't forget to check out my latest interviews on the Demystifying College Admissions Podcast and Wellbeing Weekly!

 

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

Mar 14, 2019

Hello and welcome to episode 167 of The Mindful Kind podcast. 

In this episode, I've shared my thoughts on grief, including the 5 stages of grief and continuing bonds. 

You'll learn more about the 5 stages of grief (according to Elizabeth Kubler-Ross), including: denial, anger, bargaining, sadness and acceptance. 

I've also discussed the potential importance of continuing bonds and how I've used them to cope with my own grief. You'll hear about examples of continuing bonds, some benefits of them and how they can be helpful when dealing with grief. 

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

Mar 7, 2019

Hello and welome to episode 166 of The Mindful Kind podcast. 

My little family and I are in the process of moving homes and in the last few weeks, I've learned some interesting things about minimalism. I thought I'd share my top 6 tips about minimalism so you can try them out for yourself!

Tip 1: Watch Marie Kondo's show on Netflix called "Tidying Up" (or check out some Youtube videos about her methods).

Tip 2: Give away things to people who will enjoy them more.

Tip 3: Swap big things for little things (or keep digital versions instead of physical versions).

Tip 4: Rearrange your home so you can have meaningful experiences.

Tip 5: Leave cupboards intentionally empty. 

Tip 6: Identify if your things actually help you live the life you want to live.

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

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