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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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Now displaying: Page 4
Feb 28, 2019

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:

  • Be a kind and forgiving person
  • Appreciate the world and nature
  • Tell people you love and care for them
  • Try to be resilient through the waves of life
  • Make other people feel special

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

Feb 20, 2019

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:

  • What is The Mindful Kind book about?
  • What was my writing process like?
  • How did I get a book deal?
  • What was my favourite chapter of the book and why?
  • Who did I write the book for?
  • What was the hardest part of writing the book?
  • How did I use mindfulness and meditation while I was writing the book?
  • Were there times when I thought I couldn't finish writing the book?

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. 

Feb 14, 2019

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. 

Feb 7, 2019

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!

Jan 31, 2019

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:

  • Do an activity mindfully (like putting on moisturiser) by paying attention to the look, aroma and sensation of it
  • Do a simple mindfulness practice if you wake up before your alarm goes off
  • Rather than having a mindful drink, just enjoy each sip by closing your eyes and noticing the flavour

Tips for when you have a little longer (e.g. 15 minutes):

  • Write in a journal
  • Do a creative activity mindfully
  • Meditate. You can discover my Good Morning Meditation Album (and journal) at www.rachaelkable.com/shop

Tips for when you have an hour or two:

  • Take a bath (and leave your phone out of the room)
  • Cook and eat your breakfast mindfully
  • Do a yin yoga class (at home or at a studio)

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.

Jan 24, 2019

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:

  • Watering my indoor plants
  • Curling up on the couch with the dogs and a good book
  • Doing yin yoga
  • Watching funny shows like Lano and Woodley
  • Spending time in nature

Here are 3 reasons why it's important to create a list of things to do for fun:

  • You can identify what ISN'T on your list and cut down on that activity
  • It helps you make fun a priority
  • Writing fun activities down increases the chance you'll actually do them!

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. 

Jan 17, 2019

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. 

Jan 10, 2019

Hello and welcome to episode 158 of The Mindful Kind podcast about bad habits to break in 2019. 

In this episode, I'll be sharing all the unhelpful habits I'd like to break this year, including:

  • Being too busy
  • Saying "yes" when I actually want to say "no"
  • Prioritising screen time
  • Letting negative thoughts and emotions rule the show
  • Buying new things unnecessarily

I hope you enjoy this personal episode and that it inspires you to think of a few things you might like to stop doing in 2019!

I hope you have a wonderful week, Mindful Kind.

Jan 3, 2019

Hello and welcome to episode 157 of The Mindful Kind podcast. 

Since we're only a few days into 2019, I thought I'd share some fun resolutions which can help you incorporate more self-care and mindfulness into your life. 

1: Implement at least one hour of meaningful self-care into your life each week.

2: Practice mindfulness first thing when you wake up in the morning.

3: Read a self-help/wellness/health book.

4: Spend more time with people who make you feel good.

5: Start a daily meditation practice. 

6: Figure out a better evening routine.

7: Spend more time around nature.

8: Declutter your home.

9: Spend less time on your phone.

10: Start (or maintain) a journaling practice. 

Head over to my website to grab a free copy of these resolutions in a checklist format at www.rachaelkable.com/podcast/157

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

Dec 27, 2018

Hello and welcome to episode 156 of The Mindful Kind podcast featuring all my favourite mental health tools for 2019!

You can read the blog post about mental health tools here: http://www.rachaelkable.com/blog/mental-health-tools-2019

The tools mentioned in this episode include:

  • Two journals called Curation by Saint Belford and The Artist of Life Workbook by Lavendaire
  • Books including The Mindful Kind (to be released in February 2019), The Happiness Trap by Dr Russ Harris, Lost Connections by Johann Hari and Slow by Brooke McAlary.
  • Meditones by Sonesence
  • My Self-Compassion Meditation Album: http://www.rachaelkable.com/selfcompassion-album
  • Indoor plants
  • Podcasts including Happier by Gretchen Rubin, The Lavendaire Lifestyle, 10% Happier with Dan Harris, The One You Feed Podcast and Slow Your Home by Brooke McAlary. You can also listen to my most recent interview with Rick Paddock on the Mind Flipping podcast. 

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

 

Dec 20, 2018

Hello and welcome to episode 155 of The Mindful Kind podcast. 

In this episode, I'll be sharing some simple tips you can use to take care of yourself during the holidays. If you've been having a difficult time or if you're feeling sad, stressed, lonely, frustrated or worried this Christmas, then I hope this episode will help you feel supported and give you some helpful ideas to get through it. 

Tip 1: Switch off social media and don't compare yourself to others.

Tip 2: Celebrate the holidays in ways which feel good for you (even if it means not celebrating at all). 

Tip 3: Prioritise your emotional wellbeing. 

Tip 4: Don't worry about setting goals or resolutions yet.

Tip 5: Regularly practice mindfulness and meditation. Be sure to grab your copy of my self-compassion meditation album and eBooks at www.rachaelkable.com/shop

I've also described the simple mindfulness practice of doing a body scan and noticing all the sensations in/around your body as you go. 

Wishing you a great Christmas and I hope you have a wonderful week, Mindful Kind. 

Dec 13, 2018

Hello and welcome to episode 154 of The Mindful Kind podcast.

In this episode, you'll discover some unexpected times when you can be mindful, including:

  • When you're taking a shower
  • During ad breaks on tv
  • When you're lying in bed at night
  • Whenever you're waiting 

I've also shared simple mindfulness techniques you can use when you're short on time, such as:

  • Noticing your senses
  • Feeling your breath with one hand on your stomach and one hand on your chest
  • The Point of Stillness breathing technique
  • A body scan (for an example of this technique, listen to episode 150 of The Mindful Kind)

Don't forget to check out my self-compassion meditation album by going to my shop: www.rachaelkable.com/shop

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

Dec 8, 2018

Hello and welcome to episode 153 of The Mindful Kind podcast. 

In this episode, you'll discover what self-compassion actually is, examples of self-compassionate responses and some of the misconceptions surrounding self-compassion. 

You'll also hear a sample of my meditation album about self-compassion! 

To grab your copy of the full meditation album and meditation journal, head to: http://www.rachaelkable.com/selfcompassion-album

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

Nov 29, 2018

Hello and welcome to episode 152 of The Mindful Kind podcast. 

Over on Instagram @rachaelkable, I asked my community what they would like to know about meditation! In this episode, I've answered some awesome questions, including: 

  • What do you use during meditation? Music? Candles? Mala beads?
  • How do you build a daily habit of meditation?
  • How can you zone out distractions?
  • Is there a way to meditate while driving to help anxiety?
  • What is a fun, mindful activity for the Christmas holidays?
  • How to help children start meditating?
  • And more!

Here are some of the resources mentioned in the episode:

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

Nov 22, 2018

Hello and welcome to episode 151 of The Mindful Kind podcast and the third episode in the meditation mini-series.

In this episode, you'll discover more about my own journey with meditation, including my biggest challenges and the reasons why meditation has been so important to me. 

I've also answered some of the questions I'm often asked about meditation, including:

  • Whether it's better to meditate sitting up or lying down
  • How long you should meditate for, and
  • How to stop the mind wandering

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

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! 

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