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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Now displaying: 2017
Jul 6, 2017

Episode 85 of The Mindful Kind (and episode 5 in the goal-setting mini-series) is all about overcoming the obstacles between us and achieving our goals, such as self-sabotage. Not only will I share a few common obstacles, I'll also let you know some top tips to help you move past them.

Obstacle 1: Self-sabotage

Tip 1 // Practice mindfulness and meditation

Tip 2 // Work with a professional or trusted friend to hear new perspectives and feedback

Obstacle 2: Stress and anxiety

Tip 1 // Engage in self-care

Tip 2 // Practice mindfulness

Tip 3 // Communicate and find support

Obstacle 3: Lack of motivation and planning

Tip 1 // Listen to the rest of the goal-setting series (episodes 81, 82, 83 and 84) for inspiration on planning goals and finding motivation. 

I hope you have a wonderful week, Mindful Kind!

Jun 30, 2017

Welcome to episode 84 of The Mindful Kind podcast about inspiring goal-setting activities, including vision boarding, vision journaling and using Pinterest!

Vision Boards

Use cork boards or poster boards as backgrounds and attach images of meaningful quotes, goals and ideas, living spaces you'd like to create, career ideas or mindfulness inspiration! 

Focus on one goal, or many!

Vision Journals

Use a small, blank book to document all of your goals, things you're grateful for, ideas for your future and whatever else you like.

Create a new page whenever you're feeling inspired and update your goals as they change!

A few things from my own vision journal include my favourite teas, yoga poses I'd like to do, a holiday I'd love to go on, inspiration for my book, things I've already accomplished, cafes I enjoy visiting and meaningful quotes. 


Basically, Pinterest is a huge, digital vision board! It's wonderful for inspiration and there are always new things you can find. 

Don't forget to check out my Pinterest account for mindfulness inspiration: 

I hope you have a wonderful week, Mindful Kind. 


Jun 21, 2017

Discover fun and interesting ways to set and work towards achieving your goals in episode 83 of The Mindful Kind podcast (and episode 3 of the Goal-Setting mini-series!). 

Tip 1 // Use an app to help you stay on track with your goals, such as the Balanced app. 

Tip 2 // Read a book about goals, such as The Desire Map by Danielle Laporte! This book encourages you and guides you to create goals based on how you want to feel. 

Tip 3 // Write down your "average perfect day" and use these notes to set realistic and meaningful goals. For example, if your average perfect day includes journaling, then set an achievable goal to bring more journaling into your life. 

Tip 4 // Create a bucket list and use this as inspiration to set goals, perhaps, using the SMART framework, or by using an app, or making a vision board. 

Please subscribe and leave a review if you enjoyed this episode and don't forget to visit my website at for more mindfulness inspiration. 

I hope you have a wonderful week, Mindful Kind!

Jun 15, 2017

Welcome to episode 82 of The Mindful Kind podcast and episode 2 in the Goal-Setting mini-series.

Discover how to recognise goals you don't actually control and tips for changing them to take better control (and feel more fulfilled by them!). 

For example,

A goal you don't control: Getting a promotion

Goals you do control: Getting your work done to a high standard, going to a leadership or assertiveness training and become better acquainted with your boss and colleagues. 

You'll find out why it's important to focus less on numbers in goals and more on effort. 

Also, don't forget to take the time to celebrate your goals!

I was recently interviewed by Aileen from the Lavendaire Lifestyle podcast, so be sure to check it out on iTunes, Youtube or Aileen's website:

I hope you have a wonderful week, Mindful Kind!

Jun 8, 2017

Welcome to episode 81 of The Mindful Kind podcast, and the first episode of the Goal-Setting mini-series!

This episode is all about meaningful goals, mindfulness and being SMART. 

While goal setting isn't necessarily a mindful activity, we can bring elements of mindfulness into our goal setting practices (and I'll be sharing more about that over the next few episodes!). 

Discover what happened with my goals of saving for a trip, creating a podcast and improving my health. 

SMART goals: Specific, Measurable, Achievable, Relevant and Time-based. 

For example, "my goal is to drink 1 litre of water each day using a drink bottle I'll keep at my desk and replace one glass of orange juice with a glass of water. I will start this goal tomorrow and continue for one month." 

Take the time to check in with how you feel about your goals for a mindful way to ensure your goals are aligned with you!

Feel free to check out my website at for more mindfulness inspiration.

I hope you have a wonderful week, Mindful Kind!

Jun 2, 2017

In episode 80 of The Mindful Kind podcast, discover more about being mindful during times of illness.

First of all, a quick apology for the sound of my voice! I know it isn't great as I have a cold at the moment, but I really wanted to share this episode:) 

Tips for being sick and practising mindfulness:

- Get plenty of sleep

- Eat and drink things which are good for your body during times of illness. Some of my go-tos include soup with veggies, plenty of water, garlic, orange juice, manuka honey (thanks to my friend, Miranda Partridge) and turmeric lattes (my favourite brand is Golden Grind).

- Do body scans to find where pain is located in your body so you can take care of it with a massage, hot water bottle, or gentle stretches. 

- Try not being mindful! Use distractions like movies, tv and books to help painful times pass. 

Thank you so much to everyone for the support for my first blog last week! You can subscribe to my Youtube channel by searching for Rachael Kable.

I hope you have a wonderful week, Mindful Kind!

May 25, 2017

Welcome to episode 79 of The Mindful Kind podcast!

First of all, here is the link to my very first video blog (yay!):

I would love to hear if you enjoy watching it!

The topic for this episode is about being a helping person. Here are a few volunteering experiences I've had which changed my life for the better:

- Volunteering at my local nursing home and become friends with the people there

- Spending a few days at a wildlife shelter

- Being a Helpline volunteer at the Anxiety Recovery Centre (where I really learned to embrace mindfulness)

There are many different ways mindfulness can help us be more helping people, such as mindfully listening to those around us and creating space for others to feel heard and supported. 

I hope you have a wonderful week, Mindful Kind! 

May 18, 2017

Welcome to episode 78 of The Mindful Kind podcast about creativity and mindfulness!

Here are a few of my favourite creative activities:

Mindful colouring: Using the app called "Recolour"

Photography: Engage with the world around you and perhaps, even collect props for photo styling, such as leaves and op-shop items! If you would like to follow me on Instagram, you can find me @rachaelkable

Creative thinking and problem-solving: Create a date day, make a new dinner, buy something interesting or put together a new outfit!

Top 5 tips for creativity:

1 // Let go of judgement

2 // Be inspired by other people, rather than making comparisons

3 // Meditate when you're feeling stuck

4 // Teach yourself to perceive creativity as an opportunity, or an adventure

5 // Engage in new activities and different experiences mindfully

Books I've loved about creativity: "Big Magic" by Elizabeth Gilbert and "Craft for the Soul" by Pip Lincolne. 

You can find the Creative Summit which will run from 22nd May - 24th May here:

I hope you have a wonderful week, Mindful Kind. 

May 11, 2017

Hello and welcome to episode 77 of The Mindful Kind podcast!

In this episode, discover more about stress management, meditation and healthy living tips. 

For the full wrap up blog post (including useful resources and links) head to

Tip 1 // Prioritise sleep and create good sleeping habits

A simple meditation to use at night is to visualise waves breaking over the beach, inhaling as the waves go out and exhaling as the waves roll in. 

Tip 2 // Engage in self-care

Take a bath, read a book, get a massage, or use self-care tools (such as a body scrub or hair mask!). 

A breathing technique to try during self-care practices is inhaling for three counts, holding for two counts and exhaling for four counts. 

Tip 3 // Nourish your physical body with healthy foods, water and movement (remembering to eat and drink mindfully!). 

Tip 4 // Have fun! Go on adventures, spend time with loved ones and do your favourite hobbies. Try laughter meditation or affirmations for fun meditation practices.

I hope you have a wonderful week, Mindful Kind!

May 4, 2017

Welcome to episode 76 of The Mindful Kind podcast, featuring my top 5 tips to help you increase your resilience. 

Tip 1 // Nurture your strengths and get used to talking to yourself in a positive way

Tip 2 // Practice gratitude and appreciate the good in your life (even during tough times!)

Tip 3 // Be compassionate and non-judgemental towards yourself and others

Tip 4 // Problem solve and move forward

Tip 5 // Remember the big picture; that hard times do pass and you will usually grow and adapt as you deal with challenges in your life

I would love to invite you over to my website at where you can read a wrap up blog post of the entire Resilience Series and download a free workbook to help you build resilience. 

If you would like to follow me on social media, you can find me at and

I hope you have a wonderful week, Mindful Kind. 

Apr 27, 2017

In episode 75 of The Mindful Kind podcast, discover my thoughts on resilience, blame and shame. 

Find out how blaming yourself can impact your resilience and what you can do instead.

For example, try changing your thought from "Why did I have to do that?" to "What can I learn from this?".

A great resource about shame is Brene Brown's book, The Gifts of Imperfection, and her TED talk, The Power of Vulnerability. 

Discover why it can be important to take responsibility, rather than blaming yourself or others. 

You can find more mindfulness resources on my website:

I hope you have a wonderful week, Mindful Kind. 

Apr 20, 2017

In the third episode of The Resilience Series, discover two types of mindsets which can influence our resilience. 

Here's a little sneak peek inside the episode:

  • Fixed vs Growth Mindsets (an introduction)
  • Carol Dweck's study on children, investigating fixed and growth mindsets
  • How practising a growth mindset can support our resilience
  • Tips for cultivating a growth mindset (let go of the need to be "perfect", be mindful of self-talk, stop assuming that past mistakes define your abilities and that those abilities will never change, focus on your effort rather than the outcome and embrace challenges).

If you enjoyed the episode, I would be super grateful if you could leave a review, tell a friend about this podcast or connect with me via my website at

I hope you have a wonderful week, Mindful Kind!

Apr 13, 2017

In episode 73 of The Mindful Kind podcast, discover how to build resilience to better cope with change.

If you haven't yet listened to the first episode of The Resilience Series, you might like to go back and listen to episode 72 for an introduction.

Tips for being resilient and mindful:

  • Try to think positive when faced with change. Write down how you want to deal change, self-care practices you can use in times of hardship, numbers of family and friends you can call, inspirational quotes and anything else which might help. 
  • Be aware of your thinking patterns and practise being mindful to minimise rumination and obsessing about the future. "Is it helpful for me to be thinking about the past or future right now and if not, how can I re-focus on the now?"
  • Listen to previous episodes of this podcast to build up your mindfulness practices. 
  • Be organised, open-minded and pro-active as much as possible. 

Explore my website at for more mindfulness inspiration:)

I hope you have a wonderful week, Mindful Kind!

Apr 6, 2017

Rach's interview on the Intention podcast with Tyson Popplestone:

Welcome to the first episode of the Resilience Series, which is about relationships!

In this episode, discover:

  • What is resilience?
  • Can we become more resilient?
  • What does mindfulness have to do with resilience?
  • How do our relationships impact resilience?
  • Are we either resilient or not resilient?
  • What can you do to strengthen your relationships?

Further episodes which can help you strengthen your relationships:

27- Strengthening Relationships 

24- Mindful Listening

23- Connection and Support

I hope you have a wonderful week, Mindful Kind!

Mar 30, 2017

In this episode, I answer a listener's question about how to let go of challenging thoughts and re-focus on the good things in life. 

Discover more about thoughts, including Freud's theory of the unconscious mind. 

Practise accepting a thought for what it is- simply a narrator constructed by your complex mind in an attempt to keep you safe. 

A podcast to help you learn more: All About the Mind

Take comfort in remembering that thoughts aren't necessarily true or helpful. It's normal to experience the unexpected and you're allowed to question yourself!

Don't forget to speak with a therapist if you are struggling with particularly challenging thoughts.

I hope you have a wonderful, mindful week! 


Mar 23, 2017

Welcome to episode 70 of The Mindful Kind podcast! In this episode, discover a meaningful mindfulness routine you can easily implement into your daily life. 

To read the full blog post, head to:

When you wake up: Breathing Technique

9am: Mindful drink

10am: Mindful stretch

11am: Connect with nature

1pm: Tune in to your senses

2pm: Eat mindfully

4pm: Acknowledge your emotions

7pm: Wash the dishes mindfully

8pm: Mindful hug

9pm: Journal 

10pm: Body scan

I hope you have a wonderful week, Mindful Kind!


Mar 16, 2017

In episode 69 of The Mindful Kind podcast (and the final episode of the positivity series!), I share my thoughts on happy habits and mindfulness. 

Be sure to head over to to read the blog post wrapping up the positivity series (and be sure to sign up for a free workbook to implement all the techniques from the series!).

Which habits can you implement into your own life to create more positivity?

Some of the habits from my own life include drinking 2 litres of water each day, meal planning on Sundays, attending yoga 4 times a week and journaling at the end of each day. 

Don't forget to switch off autopilot and pay attention as your habits unfold for a more mindful experience!

I hope you have a wonderful week, Mindful Kind. 




Mar 9, 2017

In episode 68 of The Mindful Kind podcast, discover more about creating and finding positive spaces and how to use those spaces mindfully. 

Acknowledge the positive things about your home and what you can be thankful for and also set goals for creating more positive spaces in the future!

Learn a little bit about Maslow's hierarchy of needs and what it means for us in creating safe and positive spaces. 

Think about how you can find or visit more positive spaces!

How to use positive spaces mindfully:

// Tune into your senses to become more present in your environment 

// Take some deep breaths as you enter your positive space and use breathing techniques for the duration of your time there

// Introduce mindfulness tools and techniques to your positive space and remove anything would could distract you or perpetuate feelings of stress

I hope you have a wonderful week, Mindful Kind!

Mar 2, 2017

Welcome to another episode of the positivity series! 

This episode is all about saying yes to what lights you up so you can experience more joy in life. 

Hear about my experiences of saying yes over the last few weeks (and how these choices have benefited me!), including:

// Re-joining a yoga studio

// Buying a drink bottle and setting a goal for water consumption

// Making travel plans and setting up a realistic saving money schedule

// Taking our dog to the park

What are you wanting to say yes to? Experiences? Goals? Self-care? Buying something meaningful? 

Also, remember to say yes to your daily mindfulness practices!

For more mindfulness inspiration, please head over to

I hope you have a wonderful week, Mindful Kind. 

Feb 23, 2017

In this uplifting episode of The Mindful Kind podcast, discover how to use mindfulness during daily chores and tasks. 

// Tidying:

Pay close attention to your hands.

Take a moment to acknowledge your tidying efforts. 

Minimise the amount of times you handle things. 

// Washing the dishes:

Pay attention to the different sensations. 

Play music, listen to a podcast or use a breathing technique. 

// Practising minimalism:

Clean out your closet, jewellery, kitchen appliances, beauty products, linen closet etc of things you don't need or love anymore. 

Be conscious about the decisions you make about what to keep. 

Interview for The Wellness Cafe with Dr Jon.

I hope you have a wonderful week, Mindful Kind!

Feb 9, 2017

Welcome to episode 65 of The Mindful Kind podcast!
Discover more about hobbies and mindfulness in this uplifting episode and be inspired to start some new hobbies of your own. 

Mindful hobbies I've had in my life include:

// Reading

// Cooking

// Photography 

// Yoga

Learn to overcome obstacles, such as feeling like there's no point starting a new hobby, and create space to experience new hobbies without judgement. 

Don't forget to join me on Instagram ( and Facebook ( this weekend to share your own hobbies! I can't wait to hear them:)


Feb 1, 2017

Welcome to episode 64 of The Mindful Kind podcast. In this episode, you'll discover more about money tips and mindfulness! If you haven't listened to part one, please return to episode 63 for an introduction to money and mindfulness and start exploring your relationship and beliefs around money. 

Here are the tips from the episode:

1: Minimise mindless spending

2: Stick to your budget

3: Make it easy for yourself to return impulse purchases

4: Spend money on things which genuinely make you feel happy

5: Be conscious of who you go shopping with

6: Practise gratitude for what you have

I mentioned Liz McLardy of who is a wonderful mentor in the field of money and mindfulness and has some great resources for anyone who wants to find out more. 

I hope you have a wonderful week, Mindful Kind!

Jan 26, 2017

Welcome to episode 63 of The Mindful Kind podcast about money and mindfulness. This episode is all about exploring your relationship with money and understanding more about your beliefs and reactions when it comes to spending money. 

Discovering more about money:

If you received $50, what would you immediately want to do with it?

If you received $1000, what would you immediately want to do with it?

What can you learn about your relationship with money from these two questions?

More journal prompts:

How do you actually feel about money?

What do you think about other people who have a lot of money (or very little)?

Do you spend money often and later regret it?

I'll be back next week with more practical tips about being more mindful with money!

I hope you have a wonderful week, Mindful Kind. 

Jan 19, 2017

Hello and welcome to episode 62 of The Mindful Kind podcast. 

In this episode, you'll discover more about how mindfulness can support us on our journeys towards enhanced health and wellbeing!

Tip 1 // Be more mindful and aware as you go about implementing your goals

Tip 2 // Know and understand yourself to help make goal achievement easier

Tip 3 // Recognise your efforts and celebrate what you've done well

Tip 4 // Set small, achievable goals

I hope you enjoy the episode:) 

Jan 12, 2017

In episode 61 of The Mindful Kind podcast, hear about why I decided to set my first New Year's resolution in years!

Situations to practice noticing the beauty in people:

- Social media. Take a moment to stop and notice something genuinely beautiful about each person you see.

- Day to day life. Send compliments in your thoughts to people you interact with or see every day. 

- Look at yourself in the mirror. Gently replace your self-criticisms with beautiful things about yourself. 

The beautiful book I mention is "Be Mindful and Simplify Your Life" by Kate James and I'll be posting a review on my blog soon at

I hope you have a wonderful week, Mindful Kind!

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