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:
Explore my website at www.rachaelkable.com for more mindfulness inspiration:)
I hope you have a wonderful week, Mindful Kind!
Rach's interview on the Intention podcast with Tyson Popplestone: http://www.tysonpopplestone.com/articles/podcast020
Welcome to the first episode of the Resilience Series, which is about relationships!
In this episode, discover:
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!
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!
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: http://www.rachaelkable.com/blog/a-meaningful-mindfulness-routine
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!
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 www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life 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.
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!
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 www.rachaelkable.com
I hope you have a wonderful week, Mindful Kind.
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!
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 (www.instagram.com/rachaelkable) and Facebook (www.facebook.com/rachaelkable) this weekend to share your own hobbies! I can't wait to hear them:)
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 www.lizmclardy.com 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!
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.
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:)
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 www.rachaelkable.com/blog
I hope you have a wonderful week, Mindful Kind!
Welcome to episode 60 of The Mindful Kind podcast.
In this episode, you'll discover what it means to be an introvert and how mindfulness can be useful for both introverts and extroverts (and everyone in between!) when it comes to communication.
Mindful communication tips:
1 // Practice communicating! Write down your thoughts and feelings if you need to, so you can clearly communicate more authentically.
2 // Mindfully reassure yourself if someone disagrees with you.
3 // Create space for someone else to talk so they feel heard, supported and validated.
To hear more about introversion, you might like to check out a wonderful podcast called 'The League of Extraordinary Introverts' by Katherine Mackenzie-Smith.
I hope you have a wonderful week, Mindful Kind!
Welcome to episode 59 of The Mindful Kind podcast.
In this episode, you'll discover how to start fresh in meaningful and mindful ways.
Tip 1 // Let go of comparing yourself to others.
Tip 2 // Become more accepting of change.
Tip 3 // Check in with your values and create goals to help you be more mindful in every day life.
I hope you have a wonderful start to the New Year, Mindful Kind!
Welcome to episode 58 of The Mindful Kind podcast.
In this episode, discover more about non-judgement and mindfulness, pertaining to illness and pain.
How can we use mindfulness to be less judgemental of pain, illness and challenging emotions?
Here are a few ideas:
- Experience something which may feel unpleasant or uncomfortable
- Try not to judge it as bad, or wrong
- Allow yourself to move forward
Please remember, these tips are not meant to replace medical advice, nor substitute for pain management. I simply hope they will help you cope with your difficult experiences, once you've done all you can do to manage them properly.
I hope you enjoy the episode and have a wonderful week, Mindful Kind.
In episode 57 of The Mindful Kind podcast, learn how to remove judgement and shame from your emotions with four meaningful tips;
One // Create a safe space to experience challenging emotions
Two // Talk about the experience out loud to normalise your emotions
Three // Let yourself move on from all emotions
Four // Try not to judge yourself for feeling the way you feel
You'll also hear my little story about scary movies, including why I used to avoid them and how I taught myself not to be afraid of my own fear.
If you would like to sign up for my newsletter, feel free to head over to my website at www.rachaelkable.com/newsletter-sign-up
I hope you have a wonderful week, Mindful Kind!
In episode 56 of The Mindful Kind podcast, learn more about what mindfulness is and how my own practice has changed over the last year.
Specifically, find out how often I practice mindfulness and which techniques I use, how it empowers me to slow down my racing thoughts, and whether or not I find it easy to practice.
I'm also very excited to announce that I've been included in the latest feature of the Calm app, called Sleep Stories! You can find out more about this feature at www.calm.com/sleep
Over on the blog this week, I also wrote an epic blog post about how to have the best sleep of your life! Head to www.rachaelkable.com/blog for all my articles.
And finally, I'd love to have you join me on my Facebook page at www.facebook.com/rachaelkable for regular mindfulness inspiration.
I hope you have a wonderful week, Mindful Kind!
In episode 55 of The Mindful Kind podcast, discover my thoughts on confidence and mindfulness- particularly, how we can un-learn our beliefs about not being enough.
Find out examples from my own life about how not being enough has held me back and discover some tips for overcoming these thoughts.
If you would like another actionable ten tips for growing your confidence, head to www.rachaelkable.com/blog/mindful-and-powerful-confidence-tips
I hope you have a wonderful week, Mindful Kind.
Welcome to episode 54 of The Mindful Kind podcast!
In this episode, you'll hear an honest and open story about my own fear and stress and how un-mindful I was in a very recent situation.
I hope this episode will show you how difficult it can be to practice mindfulness sometimes and how easy it can be to slip into stress.
A few things I learned:
Lean in to supports.
Do research or prepare for challenging situations to make yourself feel safer.
Listen to your body.
Be open to the positives in challenging situations.
Learn from your stressful situation about how you could be more mindful next time.
Most importantly, be forgiving and kind towards yourself and practice not feeling ashamed for the way you feel. This is a gentle reminder that we're human and things happen and we're all just doing the best we can.
I hope you have a wonderful week, Mindful Kind!
Welcome to episode 53 of The Mindful Kind podcast!
In this episode, discover more about meaningful moments and how we can use mindfulness to appreciate them more.
Meaningful moments might be:
- spending time with loved ones
- looking at a flower
- climbing into bed at the end of the day
- connecting with people on social media
- evening beauty routines
Can you slow down, appreciate and let go of stress to immerse yourself in these moments?
I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 52 of The Mindful Kind podcast!
In this episode, discover how to use mindfulness to face your fears.
This is a gentle and kind approach to addressing fears- this is not an episode about feeling the fear and doing it anyway (at least, not at first!).
You'll discover a few of my own fears about snakes and public speaking (and more!) and how I've used mindfulness to face up to those things.
A few tips for facing your fears using mindfulness:
- Take small steps towards facing your fears and listen for when it becomes too much
- Urge surf to let go of irrational, fearful reactions
- Be aware of your self-talk and adjust it to suit you (know which thoughts help you and which ones don't!)
- Use your breath to reduce fear
- Have a plan for self-care and mindfulness after you've faced your fear. Be kind to yourself and try to decrease rumination.
And finally, please reach out for more help if you need it in facing your fears.
Welcome to episode 51 of The Mindful Kind podcast!
In this episode, discover how to go for mindful adventures and why it can be fun, inspiring and meaningful to shake up our routines.
Adventures don't always need to be expensive or grand! Find out a few different types of adventures, which you can do easily and without spending much money.
Tips for going on mindful adventures:
- Make conscious decisions to go on mindful adventures
- Identify worried or hurtful thoughts about going on adventures and either take action or let those thoughts go
- Be curious: soak up as much as you can from your new experience
- Be conscious about allowing yourself to have different experiences (try not to make decisions on autopilot and go outside your comfort zone)
Your mindful mission: Go on adventure or plan one and schedule it into your diary!
I hope you have a wonderful adventure, Mindful Kind!
Welcome to episode 50 of The Mindful Kind podcast, a Q and A with your host, Rachael Kable!
Questions on this episode include:
Did I teach my partner about mindfulness and if so, how did I do it?
How do I handle people who are dismissive of mindfulness?
Where would I be now if I hadn't discovered mindfulness?
And more!
A huge, huge thank you to everyone who submitted questions or touched base with me this week- it was incredibly lovely to hear from you all:)
Head to www.rachaelkable.com for more mindfulness resources and subscribe to officially become part of The Mindful Kind!
In this personal episode of The Mindful Kind podcast, discover more about mindfulness and forgiveness (with plenty of examples and insights from my own life!).
I share a quote which has guided me in my own journey with forgiveness and I explain why forgiving others (and myself!) has been such a meaningful and powerful practice.
Step 1: Give yourself space so you can feel your feelings!
Step 2: Understand your emotions and why they've come about.
Step 3: Start exploring forgiveness.
Keep in mind, forgiveness is your own journey. You can follow these steps or discover your own way to let go (or let be!) feelings which hurt you, so you can move forward.
Head to www.rachaelkable.com/interview to send me your questions about mindfulness for your chance to be featured on Episode 50 of The Mindful Kind podcast!
I hope you have a wonderful week, Mindful Kind.