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.