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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: Category: general
Aug 2, 2018

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. 

Jul 26, 2018

Hello and welcome to episode 139 of The Mindful Kind podcast. 

In this episode, I've shared some of my own experiences with loneliness, isolation and mindfulness, plus 5 tips to help you deal with loneliness in a mindful way. 

Tip 1 // Remember that being alone doesn't have to equal loneliness

Tip 2 // Schedule a catch up

Tip 3 // Experience loneliness mindfully

Tip 4 // Engage in self-care

Tip 5 // Create meaningful responsibilities in your life

If you would like to find out more about my live Q and A Facebook group, head over here: http://www.rachaelkable.com/live-q-a/ 

I hope you enjoy the episode and have a wonderful week, Mindful Kind!

Jul 19, 2018

Hello and welcome to episode 138 of The Mindful Kind podcast. 

I really hope you enjoy this episode and learning about my book journey! You'll discover:

  • How my book writing journey began
  • Why mindfulness and meditation have been so important 
  • How I prioritised writing a book (and finished the manuscript in 8 months)
  • Some of the struggles I experienced along the way

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

Jul 12, 2018

Hello and welcome to episode 137 of The Mindful Kind, which is Part Two of myths about mindfulness!

If you haven't yet listened to Part One, be sure to go back to episode 136 to hear the first two big myths (plus a simple mindful breathing technique). 

In this episode, you'll hear about three more mindfulness myths, including:

  • That you need a formal meditation practice in order to be mindful
  • That you should take time out of your day to practise mindfulness
  • And that it's bad for your mind to wander during your mindfulness practice

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

Jul 5, 2018

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. 

Jun 28, 2018

Welcome to episode 135 of The Mindful Kind podcast.

In this episode, you'll discover more about travel anxiety and how to manage it using some simple mindfulness tips and helpful strategies.

Mindfulness Tips:

  • Use a physical anchor to help you focus on the present moment and slow anxious thoughts 
  • Tune into your senses by noticing 5 things you can see, hear and feel
  • Stretch your body to relieve tension

More helpful strategies...

  • View your anxiety as excitement
  • Balance out negative thoughts with positive, specific thoughts about your trip

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

Jun 21, 2018

Hello and welcome to episode 134 of The Mindful Kind podcast! 

Since it was my birthday the day before I recorded this episode, I decided to share some reflections on the past year and also what I'm hoping for in the year ahead.

I hope you enjoy this more personal episode:) 

If you'd like to find out more about my blog, eBooks, live Q and A and latest offerings, please head over to my website at www.rachaelkable.com. Don't forget to sign up for my newsletter to stay up to date! 

And if you would like to donate to The Mindful Kind, you can find me on Patreon here: https://www.patreon.com/themindfulkind 

I hope you have a wonderful week, Mindful Kind. 

Jun 14, 2018

Hello and welcome to episode 133 of The Mindful Kind podcast!

In this episode, I've shared:

  • What seasonal affective disorder is
  • What the symptoms can include
  • How seasonal affective disorder can be treated, and
  • Two mindfulness practices for people experiencing seasonal affective disorder

You'll also discover what's been happening behind the scenes in my own life lately, including writing a book, leaving my part-time job and moving house!

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

Jun 7, 2018

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!

May 31, 2018

Hello and welcome to episode 131 of The Mindful Kind podcast. 

In this episode, you'll discover three components of emotions, including:

  • A subjective component, which is the unique experience of emotions from person to person
  • A physiological component, which involves the physical sensations of emotions, and 
  • A cognitive component, which is about how we interpret and label emotions. I also share "misattribution of arousal" which is the inaccurate labelling of emotions.

To mindfully explore emotions, try to identify the subjective, physiological and cognitive components of your emotions (without judging anything you might notice). 

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

May 24, 2018

Hello and welcome to episode 130 of The Mindful Kind podcast!

First of all, a huge thank you to everyone who has left reviews for The Mindful Kind- it means a lot!

If you'd like to come and find me on Instagram, my handle is @rachaelkable

In this episode, I've answered a listener's question about overcoming post-holiday blues. The tips I shared include:

1: Use mindfulness whenever you feel worried about the passing of time

2: Connect with your experiences while on holiday

3: Let go of the need to have a perfect holiday 

4: Remember that it's ok to feel sad at the end of a holiday

5: Find new things in your life to look forward to

6: Use your holiday as inspiration for your life at home

7: Look for things you can be grateful for

8: Remember there will be more holidays in your future!

If you'd like to check out my live Q and A Facebook Group, head over here: http://www.rachaelkable.com/live-q-a/ 

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

May 17, 2018

Hello and welcome to episode 129 of The Mindful Kind podcast!

In this episode, you'll learn more about mindfulness for stress and anxiety prevention, including how it can help you manage small amounts of stress and prevent it from spiralling out of control. 

I've also shared some examples from my own life about stress and how mindfulness has helped me deal with it in positive ways. 

If you'd like to learn more about practical strategies to increase resilience and decrease stress, you may enjoy my article about it here: http://www.rachaelkable.com/blog/increase-resilience-and-decrease-stress 

I hope you have a wonderful week, Mindful Kind!

May 10, 2018

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!

 

Apr 26, 2018

Hello and welcome to episode 127 of The Mindful Kind podcast!

In this episode, you'll discover ten simple tips to help you get through busy times...

1: Spend less time on social media to create more opportunities for self-care

2: Try to embrace flexibility and let go of "shoulds"

3: Remember that it's ok to reschedule!

4: Ask for help

5: Try to make decisions in advance

6: Prioritise your health as much as possible

7: Remember that manageable levels of stress can be helpful

8: Keep one list of all the things you need to do

9: Use affirmations (you might like to check out episodes 125 and 126 for some ideas!)

10: Find your own simple ways of self-soothing

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

Apr 19, 2018

Hello and welcome to episode 126 of The Mindful Kind podcast!

Before listening to this episode, you may like to check out episode 125 for an introduction to affirmations and how to create your own affirmations. In this episode, we'll explore how affirmations can be used in everyday life!

Tips include using self-compassionate affirmations when you look in the mirror, setting an affirmation as a screensaver on your phone, using a strength affirmation instead of scrolling through social media, and much more. 

Be sure to head over to www.rachaelkable.com/podcast/126 to download your own free copy of all my favourite affirmations! 

I hope you have a wonderful week, Mindful Kind. 

Apr 12, 2018

Hello and welcome to episode 125 of The Mindful Kind podcast about affirmations!

First of all, you may like to find me on Instagram @rachaelkable to stay up to date with all my mini-meditation and mindfulness sessions via my Instagram Stories:) 

In this episode, you'll discover:

  • What affirmations actually are
  • How affirmations can be useful 
  • Why honesty is important when choosing affirmations
  • Two simple tips for creating your own affirmations
  • How to use affirmations during meditation

I hope you enjoy the episode and be sure to tune in next week to learn how to incorporate affirmations into everyday life!

I hope you have a wonderful week, Mindful Kind. 

Apr 5, 2018

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!

Mar 29, 2018

Hello and welcome to episode 123 of The Mindful Kind podcast, featuring 12 unique self-care ideas for mindfulness and relaxation!

If you would like to check out the written version of the episode, head over to my website at http://www.rachaelkable.com/blog/10-unique-self-care-ideas-for-mindfulness-and-relaxation-

And if you would like to find out more about the live Q and A Facebook Group, go to this link: http://www.rachaelkable.com/live-q-a/

Some of the self-care practices in the episode include making bath salts (and taking a soothing bath while your phone is in another room!), creating your own inspiring Pinterest boards, doing gentle yin yoga in bed at the end of the day, gratitude journaling and creating a mindful skin care routine. 

I hope you enjoy the episode and have a wonderful week, Mindful Kind! 

Mar 22, 2018

Hello and welcome to episode 122 of The Mindful Kind podcast!

This is the final episode of the open-mindedness mini-series and features some simple tips for being open-minded when trying new things (a time when many of us may be judgemental and hard on ourselves!). 

You can download a free workbook covering all the tips and activities from this mini-series at www.rachaelkable.com/podcast/122

The tips in this episode include:

-reminding yourself that trying something new is a success in itself

-using affirmations to build your confidence

-remembering that whether you think you can, or you think you can't, you're right!

-looking at all the little things you have achieved and seeing the big picture

-allowing feelings to arise and expressing them in a safe way

-practicing patience

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

Mar 15, 2018

Hello and welcome to episode 121 of The Mindful Kind podcast and the second episode in the open-mindedness mini-series!

In this episode, you'll discover some of my personal experiences with strong emotions and challenging times and how I recently dealt with sadness in a more mindful way. 

My top tips for being open-minded during challenging times include:

  • Remembering that it's not bad or wrong to feel emotions
  • Accepting that emotions come and go
  • Listening to your needs and being self-compassionate

Here are some of the resources mentioned in the episode: 

Book: "How Emotions Are Made" by Lisa Feldman Barrett

Live Q and A Facebook Group: http://www.rachaelkable.com/live-q-a/ 

The Mindful Kind on Youtube: https://www.youtube.com/c/rachaelkable 

I hope you have a wonderful week, Mindful Kind!

Mar 8, 2018

Hello and welcome to episode 120 of The Mindful Kind podcast!

This is the first episode of my new mini-series about open-mindedness, which was a topic chosen by the members of my live Q and A Facebook Group. To learn more about the group, feel free to head over here: http://www.rachaelkable.com/live-q-a/ 

In this episode, you'll discover two big challenges which can hinder you from being open-minded, including comparison and other people's opinions. 

You'll also hear about some simple activities to help you become more open-minded in the face of these challenges!

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

Mar 1, 2018

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!

Feb 22, 2018

Hello and welcome to episode 118 of The Mindful Kind podcast. 

This episode is about how to reverse-engineer your goals. You'll discover what reverse-engineering means and why it's a clever method of setting meaningful and rewarding goals. 

You'll also hear about some of my own goals and why they're important to me! 

Don't forget to check out my Live Q and A Facebook Group here: http://www.rachaelkable.com/live-q-a/ 

I hope you have a wonderful week, Mindful Kind!

Feb 15, 2018

Hello and welcome to episode 117 of The Mindful Kind podcast!

This episode is based on a question I received during a live Q and A session about how to cook more mindfully! 

If you'd like to learn more about joining my live Q and A Facebook Group so you can ask your own questions, head over here: http://www.rachaelkable.com/live-q-a/

The tips in this episode about mindful cooking include:

  • Being ready for a mindful cooking experience and learning when to practice so it doesn't add stress and overwhelm
  • Doing a cooking process (such as chopping, stirring or serving) more mindfully
  • Dealing with challenging emotions and judgements which may arise in the kitchen
  • Getting creative with your cooking and mindfulness practices

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

Feb 8, 2018

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!

 
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