Hello and welcome to episode 183 of The Mindful Kind podcast. This is Part Two of Cognitive Distortions, so if you haven't yet listened to episode 182, please go and do that first!
In this episode, I've shared more interesting examples of cognitive distortions, including:
To read the full list of cognitive distortions, head over to my blog post: http://www.rachaelkable.com/blog/cognitive-distortions-and-anxiety
Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 182 of The Mindful Kind podcast.
In this episode, I'm really excited to chat about cognitive distortions, including what they actually are, where the concept came from and some examples of different types of cognitive distortions.
Here are the 5 types of cognitive distortions shared in this episode:
Here are some great references and links for further reading:
TED talk by Dr David Burns: https://www.youtube.com/watch?v=H1T5uMeYv9Q
10 Cognitive Distortions Identified in CBT: https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412
Cognitive Behavioural Therapy: https://www.simplypsychology.org/cognitive-therapy.html
Be sure to tune in next week for Part Two of this episode!
Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 181 of The Mindful Kind podcast!
Thank you for tuning in to this episode - which is actually coming out on the day of my birthday:)
I thought I would explore the topic of life purpose and how I'm moving forward after achieving my big goal of writing a book (and then feeling a bit lost afterwards).
Here are my 4 top tips for finding more life purpose:
If you haven't got a copy of The Mindful Kind book, head over to: http://www.rachaelkable.com/themindfulkindbook
I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 180 of The Mindful Kind podcast!
In this episode, I've talked all about a recent experience of mine where a stressful morning turned into a wonderful day.
Because I often struggle to turn a tough day around, I thought I would do a little research and share some tips for this so we can work on it together!
Tip 1 // Exercise - get your body moving and enjoy some endorphins (I'll be aiming to get out of bed earlier so I can be more consistent with this!).
Tip 2 // Notice negative thoughts and gently challenge them (in a self-compassionate way).
Tip 3 // Practise mindfulness, meditation and self-care. Make the time to look after your wellbeing - even if it's just a few minutes!
Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 179 of The Mindful Kind podcast.
Thank you to Katie for inspiring this episode with her question about how to relax during breaks from college.
My top 3 tips for making the most of relaxation include:
Head over to www.rachaelkable.com/podcast/179 to grab a free chapter of my book, The Mindful Kind!
And don't forget to check out my meditation albums at 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 178 of The Mindful Kind podcast, which is all about using your phone in a positive way!
Here are my top tips:
Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 177 of The Mindful Kind podcast about how to be productive when you feel drained.
Thank you to everyone on Instagram who voted for this topic!
First of all, you'll hear about the two things I prioritise when I'm feeling drained; self-care and my podcast (which is the most important part of my work).
You'll also discover my favourite productivity tips, including:
At the end of the episode, I'll also guide you through a short mindfulness technique.
Thank you for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 176 of The Mindful Kind podcast.
In this episode, you'll hear about my favourite morning activities, including meditation, checking my indoor plants and cuddling my dogs while I slowly prepare for the day ahead.
I also asked my Instagram and Facebook communities to share their favourite morning activities!
Here are all the links and resources mentioned in the episode:
Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 175 of The Mindful Kind podcast.
This episode was inspired by an episode of the Australian television show, "You Can't Ask That".
In this episode, you'll hear about my own experiences with what-if thoughts and a simple 4-step process for coping with these types of thoughts.
Step 1: Acknowledge the what-if thought
Step 2: Practise mindfulness
Step 3: Repeat step 1 and 2
Step 4: Seek good quality support
Don't forget to find me on Facebook and Instagram by searching for Rachael Kable.
Thank you for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 174 of The Mindful Kind podcast!
In this episode, I've shared my thoughts and advice on creating strong friendships as a highly sensitive person.
Here are my top 4 tips:
I also answered these two questions:
How can you support someone while protecting your own emotions?
How can you tell when someone is taking advantage of your giving nature?
Thank you to Olivia for inspiring this episode!
Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
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:
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:
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:
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:
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:
Tips for when you have a little longer (e.g. 15 minutes):
Tips for when you have an hour or two:
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:
Here are 3 reasons why it's important to create a list of things to do for fun:
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.