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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 1
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

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. 

May 14, 2020

Hello and welcome to episode 228 of The Mindful Kind podcast. 

In this episode, you'll hear about four mindsets that can help you achieve success. 

Here is my article on Medium called "7 Effective Questions to Help You Achieve Real Success". 

Below are the four mindsets to help you achieve success:

1: "I'm willing to learn and try new things"

2: "Mistakes are NOT failures"

3: "I won't give up"

4: "I deserve success"

If negative self-talk and low self-worth are obstacles on your path to success, I'd love to help you overcome them. I'm now taking a limited number of one-on-one clients for The Mindful Kind Coaching and you can find out more here: rachaelkable.com/podcast/228 

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

May 7, 2020

Hello and welcome to episode 227 of The Mindful Kind podcast. 

In this episode, you'll discover 3 mental health lessons I learned from my psychologist. You'll also hear about some of my personal experiences with mental health and and why working with a psychologist has been really helpful for me. 

Mental health lessons I learned from my psychologist:

1: It's ok to grieve for things you lost or missed out on.

2: Avoiding anxiety often makes it seem scarier than it is. 

3: You don't need to take responsibility for other people's actions and feelings. 

If you'd like to find a supportive mental health professional yourself, I highly recommend BetterHelp. You can receive 10% off your first month of BetterHelp at: trybetterhelp.com/themindfulkind

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

Apr 30, 2020

Hello and welcome to episode 226 of The Mindful Kind podcast. 

After running out of coffee recently, I decided to experiment with other strategies to help boost energy. After trying them all out during the day, I gave each strategy at rating out of 10 so you can easily see what worked the best. 

I also started the day by listening to my Good Morning Meditation Album, which you can find here: https://www.rachaelkable.com/good-morning-album

Below are the strategies I used to increase my energy:

Strategy 1: Spend time outside in the sunshine and fresh air (rating: 8/10)

Strategy 2: Snack on healthy foods, like almonds and oranges (rating: 7/10)

Strategy 3: Moderate exercise (rating: 8/10)

Strategy 4: Cold shower (rating: 5/10)

Strategy 5: Do something fun when your energy dips (rating: 10/10)

I hope you enjoy trying these strategies out for yourself! Thank you for listening and take care, Mindful Kind. 

Apr 23, 2020

Hello and welcome to episode 225 of The Mindful Kind podcast!

In this episode, you'll find out 3 effective strategies to help you become more mentally strong. 

Also, be sure to listen all the way to the end of the episode to find out 3 things you might not know about me! I've been hearing from many new listeners recently, so I thought it was a great time for a little introduction. 

The 3 strategies to become more mentally strong include:

  • Focus on things you can control
  • Engage in meaningful or positive coping mechanisms
  • Honour your emotional needs, but also honour logic

Be sure to head over to www.rachaelkable.com/podcast/225 to grab a copy of my Self-Compassion Meditation Album and find the link to my full article: 7 Strategies to Help You Be Mentally Strong During Tough Times. 

Here is the Myer Briggs Personality Test: https://www.16personalities.com/free-personality-test

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

Apr 16, 2020

Hello and welcome to episode 224 of The Mindful Kind podcast. 

Since I've been working from home for the majority of the last 2 years, I thought I'd share some effective productivity tips to help you stay on track (and still have plenty of time to relax!). 

Tip 1: Start working at the same time each day after finishing your morning routine

Tip 2: Minimise distractions (like music and the tv) 

Tip 3: When motivation disappears, take three deep breaths and persevere for 10 minutes. If this doesn't help, move on to Tip 4

Tip 4: Have a list of important things to do (other than work). When you get really stuck on work tasks, do something from the list and then return to your work 

Tip 5: Complete at least three work tasks each day (even if they're just small tasks. I use Trello for time management and I learned some great strategies from Matt East's book, The Purposeful Planning Method 

Tip 6: Take regular mindful breaks

Tip 7: Be self-compassionate, give yourself time to adjust, and reward yourself for your efforts

If you would like more support and guidance, be sure to check out one-on-one coaching with me at rachaelkable.com/mindfulnesscoaching

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

Apr 9, 2020

Hello and welcome to episode 223 of The Mindful Kind podcast. 

I hope you're well and safe during these difficult times. 

In this episode, I've shared three supportive practices to help you take good care of yourself, including:

  • Mindful self-care
  • Meditation (particularly short breathing techniques to help manage overwhelm)
  • Soothing Touch

If you'd like to learn more mindfulness and self-care strategies, be sure to grab a copy of my book, The Mindful Kind - it's currently available on the Book Depository with free worldwide shipping. 

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

Apr 2, 2020

Hello and welcome to episode 222 of The Mindful Kind podcast. 

In this episode, I answered questions from my listeners about how to share mindfulness strategies with others and how to support loved ones through difficult times. 

Here are the ideas I cover:

  • Remember that other people cope with challenges in different ways. Not only is it important to let them make their own decisions, but it's also important to look after yourself more if you're feeling helpless. 
  • It's often better to lead by example and to let people reach out to you for help and advice when they're ready.
  • There are three ways you can share advice when someone asks you for help: give them valuable resources, tell them about your honest experiences, and create a fun accountability system. 

Head over to rachaelkable.com/podcast/222 to sign up for the 7-Day Relaxation Challenge!

Thank you for listening and take care, Mindful Kind. 

Mar 26, 2020

Hello and welcome to episode 221 of The Mindful Kind podcast. 

These are intense and overwhelming times for many people around the world. So, I asked my wonderful community what they would like to hear more about and I received some really thoughtful questions. In this episode, you'll learn about:

  • How to deal with anxiety and spend less time worrying about the future (including 3 effective tips!)
  • How to start new hobbies (and why it's important) during tough times
  • How to engage in self-care as a health professional

I've also created a list of great episodes of The Mindful Kind podcast to listen to during challenging times. You can find this list at rachaelkable.com/podcast/221.

If you would like to find out more about working with me one-on-one, head over here: https://www.rachaelkable.com/mindfulnesscoaching

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

Mar 19, 2020

Hello and welcome to episode 220 of The Mindful Kind podcast.

It’s been a difficult time for many people around the world as coronavirus spreads and self-isolation is becoming more common.

Since I’ve been working from home for the last 2 years, I have a few simple strategies for people who might be struggling to adapt to self-isolation situations. I hope these ideas are helpful and if you know of anyone else who may benefit from this episode, please feel free to pass it on.

1: Create meaningful routines. Set start times, incorporate self-care, and look after your wellbeing. The sooner you can set up these routines, the sooner you can enjoy having some structure back in your life.

2: Be prepared for loneliness and do your best to stay connected with your friends and family. For more tips on coping with loneliness, be sure to check out episode 139 of The Mindful Kind podcast.

3: Engage in good self-care. Head over to www.rachaelkable.com/podcast/220 to find more resources to help you do this!

Take care and I hope you have a wonderful week, Mindful Kind. 

Mar 12, 2020

Hello and welcome to episode 219 of The Mindful Kind podcast. 

In this episode, you'll learn about eustress (also known as positive stress). You'll also find out why it's so important and 2 powerful tips to help you embrace it, including:

  • Using affirmations to support yourself through experiences of eustress
  • Mood journaling to understand eustress better 

Head over to rachaelkable.com/podcast/219 to get your free copy of the Eustress Mood Journaling Worksheet!

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

Mar 5, 2020

Hello and welcome to episode 218 of The Mindful Kind podcast. 

First of all, to grab your free copy of the Mindfulness Activities Checklist, head over to www.rachaelkable.com/podcast/218

I hope you enjoy using the checklist to create a consistent mindfulness practice!

There are some wonderful mindfulness activities to use on the weekend when you might have a bit more time. Not only are these practices great for living more mindfully, but they can help improve your overall wellbeing, too. 

These mindfulness activities include:

  • Having a mindful conversation with someone you care about (be sure to check out episode 24 of The Mindful Kind for mindful listening tips!)
  • Engage in something creative and minimise distractions
  • Spend time in nature

Here are two mindful self-care activities you can use during tough days:

  • Write down your thoughts and feelings in a journal
  • Listen to your favourite music, meditation music, or an uplifting podcast. My favourite meditation music is the True North album by Sonesence (affiliate link) and my favourite podcast at the moment is The School of Greatness

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

Feb 27, 2020

Hello and welcome to episode 217 of The Mindful Kind podcast. 

In this episode, you'll discover simple mindfulness activities you can easily incorporate into a busy week to help you feel calmer. 

Mindfulness activity one: use a mindful breathing technique before you get out of bed in the mornings

Mindfulness activity two: do a daily task in a more mindful way

Mindfulness activity three: check-in with your emotions (without judgement)

Mindfulness activity four: use the Don't Know Mind practice to embrace uncertainty. 

If you'd like to read my articles on Medium, you can find my profile here: https://medium.com/@rachaelkable

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

Feb 20, 2020

Hello and welcome to episode 216 of The Mindful Kind podcast. 

In this episode, I've shared my thoughts on a mindset I heard while listening to The School of Greatness podcast (episode 839). 

The mindset is: "There is no competition and I want everyone in my life to succeed."

You'll learn why I think this concept is so great (including how it can strip away comparison and how it can push you out of your comfort zone in a good way). 

You'll also hear two ways I'll be embracing this mindset, including:

1: Sending thoughts of success out to other people in the world

2: Actively showing my loved ones that I support them. 

Don't forget to subscribe to The Mindful Kind podcast and write a review.

For more, be sure to follow me on Instagram and Facebook (@rachaelkable)

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

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