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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: Page 3
Nov 5, 2020

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.

Oct 29, 2020

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.

 

Oct 22, 2020

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.

Oct 15, 2020

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.

 

Oct 8, 2020

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.  

Sep 30, 2020

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.

Sep 24, 2020

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. 

Sep 17, 2020

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.

Sep 10, 2020

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.

Sep 3, 2020

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. 

 

Aug 27, 2020

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!

Aug 20, 2020

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. 

Aug 13, 2020

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. 

Aug 6, 2020

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. 

Jul 30, 2020

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. 

 

Jul 23, 2020

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. 

 

Jul 16, 2020

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. 

Jul 9, 2020

Hello and welcome to episode 236 of The Mindful Kind podcast. 

In this episode, you'll hear about three ways to cope when loved ones trigger strong emotions, like anger and frustration. 

If you'd like more support when dealing with challenging relationships, be sure to check out trybetterhelp.com/themindfulkind

Here are the three strategies mentioned in the episode:

- Observe what you can learn from your loved one about yourself (based on the quote by Teal Swan: "The people who trigger us to feel negative emotion are messengers. They are messengers for the unhealed parts of our being.")

- Practice the loving-kindness meditation

- Engage in self-care

You can also tune in to episode 87 for more ideas!

Thank you for listening and take care, Mindful Kind. 

 

 

Jul 2, 2020

Hello and welcome to episode 235 of The Mindful Kind podcast.

In this episode, I've shared The Best-Case Scenario Method, which is all about cultivating more hope and positivity. 

Here are the steps for implementing The Best-Case Scenario yourself: 

  • Notice when a challenge or problem arises in your life
  • Observe non-judgementally if your mind starts to focus on negative thoughts
  • Ask yourself, "What is the best-case scenario?" and spend some time imagining it
  • Ask yourself, "What is one thing I can start doing today to move closer to the best-case scenario?" (And then do it!)

The resources mentioned in this episode include:

- The VIA Character Strengths Test: https://www.viacharacter.org/

- 2020 study about hope

- My Medium article about catastrophizing 

- Episode 203 of The Mindful Kind: Self-Fulfilling Prophecies

- My website: www.rachaelkable.com 

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

 

 

 

Jun 25, 2020

Hello and welcome to episode 234 of The Mindful Kind podcast. 

In this episode, you'll discover some positive things that have happened for the people in my community during COVID-19. 

This episode isn't about pretending that devastating things haven't happened, but more about highlighting the potential for good things to occur (even when times are tough). 

You'll hear a variety of different stories that fall under these main categories:

  • More time for self-care
  • Reconnecting with loved ones
  • Negative things that turned out to be for the best
  • More gratitude for little things in life

I also mentioned a podcast episode called Learned Hopefulness by Cory Muscara on his podcast, Practicing Human. Here is the link

Be sure to find me on Instagram @rachaelkable to stay up to date:) 

Thank you so much for listening and take care, Mindful Kind. 

Jun 18, 2020

Hello and welcome to episode 233 of The Mindful Kind podcast. 

In this episode, I've shared five self-care activities I've been using lately to feel supported and process challenging emotions. These self-care activities include:

  • Reading a non-fiction book for 30 minutes and taking notes
  • Learning sign language
  • Personal thinking time
  • Being self-compassionate and focusing on personal growth
  • Finding healthy ways to process (and express) emotions

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

Jun 11, 2020

Hello and welcome to episode 232 of The Mindful Kind podcast. 

In this episode, you'll learn five micro-improvements that can help you manage stress. A micro-improvement is a small change you can implement into your life. The idea is to become "just 1% better than yesterday."

Here are the micro-improvements in the episode:

1: Start each day with a mindfulness technique, like placing a hand on your chest and feeling your breath moving in and out of your body

2: Do  a regular social media detox

3: Get a dose of natural light

4: Take "personal thinking time" each day to give yourself space to observe and process thoughts and feelings

5: Write down one positive memory from each day

Head over to my blog to read the full article about 15 micro-improvements to help you manage stress: https://www.rachaelkable.com/blog/micro-imporovements-to-manage-stress

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

Jun 4, 2020

Hello and welcome to episode 231 of The Mindful Kind podcast. 

In this episode, you'll discover 5 powerful ways to improve your relationships, including:

  • Believe the best of the people you love
  • Give sincere compliments
  • Solve problems together
  • Honour someone's love language (listen to episode 197 of The Mindful Kind to learn more about love languages)
  • Turn positive interactions into habits

Head over to www.rachaelkable.com/podcast/231 to grab my free Mindful Communication Guide. I hope you enjoy it!

Thank you for listening and take care, Mindful Kind. 

May 28, 2020

Hello and welcome to episode 230 of The Mindful Kind podcast. 

In this episode, you'll discover 6 signs that you might be self-sabotaging your mental health. You can also hear more about self-sabotage on the following episodes: 

85: Goals and overcoming self-sabotage

196: Self-care versus self-sabotage

Below are some of the signs that you might be self-sabotaging your mental health:

  • You seek perfection and criticise yourself for anything less
  • You deny yourself time to relax and engage in self-care
  • You give up on your goals, rather than modifying them
  • You don't prioritise your mental health
  • You engage in unhelpful coping mechanisms, even when you know they aren't good for you
  • You avoid asking for support

If you'd like to work with a counsellor to further strengthen your mental health, you might like to try BetterHelp. Through BetterHelp, you'll be matched with a counsellor and you can chat with them via message, calls, or video. To receive 10% off your first month, head to trybetterhelp.com/themindfulkind

Please note that I'm a proud partner for BetterHelp and I may receive a commission if you sign up via my link.

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

 

May 21, 2020

Hello and welcome to episode 229 of The Mindful Kind podcast. 

In this episode, you'll learn what compassion fatigue is, what the early warning signs can be, and potential ways to deal with compassion fatigue. 

Here are some strategies to help you deal with compassion fatigue:

Be sure to check out my book, The Mindful Kind, for more tips about mindful social media, self-care, and mindfulness!

I hope you have a wonderful week, Mindful Kind. 

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