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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 5
Nov 15, 2018

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.

Nov 8, 2018

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.

Nov 1, 2018

Hello! I'm so excited to be podcasting again after a few weeks away while I travelled overseas. 

In this episode, I've shared some of my travel experiences and things I learned, including how I planned our trip, why we spent so much time doing non-touristy things and what I found out about my own anxiety. 

You'll also get to hear my exciting news;)

Here are my 4 top tips for readjusting back to normal life:

  • Take a short break after you get back from holiday and before you go back to work
  • Use to-do lists and planners
  • Incorporate fun things you did while travelling into your regular life
  • Engage in self-care

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

Sep 20, 2018

Hello and welcome to episode 147 of The Mindful Kind podcast. 

As I'm taking a short break from the podcast, I've shared a recap of my top resources (including podcast episodes, free downloads, eBooks and articles) for you to explore while I'm away!

Feel free to follow me on Instagram @rachaelkable for updates of my travels in Europe:) 

Here are all the resources mentioned in the episode:

Article - A Meaningful Mindfulness Routine for Beginners

My eBooks

Mini series - Goal Setting

Mini series - Positivity

Mini series - Communication

In this episode, you'll also discover a relaxing breathing technique.

Thank you for listening and I hope you have a wonderful month, Mindful Kind. 

Sep 13, 2018

Hello and welcome to episode 146 of The Mindful Kind podcast. 

In this episode, I've shared a fun challenge to help you cultivate your attention and practice mindfulness! 

Challenge 1: Give someone your full attention while you have a conversation with them

Challenge 2: Wait with patience and try to experience the present moment

Challenge 3: Use a breathing technique and re-focus your mind when it wanders

Challenge 4: Single-task when you would normally multi-task

Challenge 5: Allocate time for distracting activities

Challenge 6: Create a to-do list of distractions

Challenge 7: Engage in a creative activity for 20 minutes without distractions

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

Sep 6, 2018

Hello and welcome to episode 145 of The Mindful Kind podcast. 

I'm super excited about sharing heaps of productivity tips and behind-the-scenes peeks into my own experiences with productivity and mindfulness. 

In this episode, you'll discover some recent (and interesting!) research about productivity and mindfulness, plus 3 tips to help you be mindful and productive including:

  • How to take mindful breaks
  • Why it's important to process your emotions, and
  • When to use the "one seat" mindfulness meditation.

I've also answered some great questions from my Instagram followers about productivity, including how to reward yourself for being productive and how to use lists to your advantage (and more!). Be sure to follow me on Instagram @rachaelkable for a chance to ask me your questions another time!

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

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

Aug 30, 2018

Hello and welcome to episode 144 of The Mindful Kind podcast!
In this episode, you'll discover 3 tips to cope you cope with rejection mindfully and some interesting research about rejection. 

For example, a study by Kirsten Weir in 2012 found that rejection causes the brain's pain receptors to respond as though the body has been physically injured. 

Here are the 3 tips for coping with rejection mindfully:

  • Acknowledge how you're feeling non-judgementally and give yourself space to process those feelings
  • Slow the spiral of negative thoughts by using mindfulness techniques, such as doing a body scan or mindful breathing
  • Learn from rejection in meaningful and positive ways

It can also be important to remember that you're not alone in feeling rejection - many of us have been there and will experience it again in the future! If you need extra support, you might like to speak with a trusted friend, chat with a counsellor or psychologist, or call a Helpline. 

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

 

Aug 23, 2018

Hello and welcome to episode 143 of The Mindful Kind podcast!

In the previous episode, I spoke about how to mindfully live with other people, so I thought I'd also share some thoughts about creating a mindful home. 

Here are my top 6 tips for creating a mindful home:

  • Get some indoor plants (don't forget to follow me on Instagram @rachaelkable to see my indoor plant collection!)
  • Declutter
  • Be intentional about the colours you use
  • Start a Pinterest board for home inspiration
  • Create a self-care space, and
  • Make meaningful atmospheres in your favourite rooms

If you'd like to hear more thoughts on this topic, you might also enjoy episode 68 of The Mindful Kind podcast about Positive Spaces and Mindfulness. 

I hope you have a wonderful week, Mindful Kind!

Aug 16, 2018

Hello and welcome to episode 142 of The Mindful Kind podcast!

In this episode, you'll discover 3 tips for living with people more mindfully, including:

  • Being assertive (for more inspiration, check out episode 102 of The Mindful Kind podcast)
  • Practising gratitude, and
  • Doing chores mindfully (for more inspiration, check out episode 66 of The Mindful Kind podcast)

If you enjoy listening to The Mindful Kind podcast, please don't forget to leave a review and head over to my website at www.rachaelkable.com for more mindfulness resources, including my blog, video blog and free members section!

I hope you have a wonderful week, Mindful Kind.

Aug 9, 2018

Hello and welcome to episode 141 of The Mindful Kind podcast! In this episode, I'll be sharing my thoughts on conscious consumption in 3 different areas:

1: Consumption of food and drink (including how to eat mindfully and why it's important to listen to your body)

2: Consumption of content (including the 5 main ways we consume content and which one is best for allowing you to be mindful)

3: Consumption of natural resources, such as land, food and water, and how we can make a positive difference in the world. 

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

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. 

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