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.