The Mindful Kind

The Mindful Kind

Australia

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.

Episodes

#74: The Mindful Kind // Mindsets and Resilience  

In the third episode of The Resilience Series, discover two types of mindsets which can influence our resilience. 

Here's a little sneak peek inside the episode:

Fixed vs Growth Mindsets (an introduction) Carol Dweck's study on children, investigating fixed and growth mindsets How practising a growth mindset can support our resilience Tips for cultivating a growth mindset (let go of the need to be "perfect", be mindful of self-talk, stop assuming that past mistakes define your abilities and that those abilities will never change, focus on your effort rather than the outcome and embrace challenges).

If you enjoyed the episode, I would be super grateful if you could leave a review, tell a friend about this podcast or connect with me via my website at www.rachaelkable.com

I hope you have a wonderful week, Mindful Kind!

#73: The Mindful Kind // Coping With Change  

In episode 73 of The Mindful Kind podcast, discover how to build resilience to better cope with change.

If you haven't yet listened to the first episode of The Resilience Series, you might like to go back and listen to episode 72 for an introduction.

Tips for being resilient and mindful:

Try to think positive when faced with change. Write down how you want to deal change, self-care practices you can use in times of hardship, numbers of family and friends you can call, inspirational quotes and anything else which might help.  Be aware of your thinking patterns and practise being mindful to minimise rumination and obsessing about the future. "Is it helpful for me to be thinking about the past or future right now and if not, how can I re-focus on the now?" Listen to previous episodes of this podcast to build up your mindfulness practices.  Be organised, open-minded and pro-active as much as possible. 

Explore my website at www.rachaelkable.com for more mindfulness inspiration:)

I hope you have a wonderful week, Mindful Kind!

#72: The Mindful Kind // Resilience and Relationships  

Rach's interview on the Intention podcast with Tyson Popplestone: http://www.tysonpopplestone.com/articles/podcast020

Welcome to the first episode of the Resilience Series, which is about relationships!

In this episode, discover:

What is resilience? Can we become more resilient? What does mindfulness have to do with resilience? How do our relationships impact resilience? Are we either resilient or not resilient? What can you do to strengthen your relationships?

Further episodes which can help you strengthen your relationships:

27- Strengthening Relationships 

24- Mindful Listening

23- Connection and Support

I hope you have a wonderful week, Mindful Kind!

#71: The Mindful Kind // How to Accept Challenging Thoughts  

In this episode, I answer a listener's question about how to let go of challenging thoughts and re-focus on the good things in life. 

Discover more about thoughts, including Freud's theory of the unconscious mind. 

Practise accepting a thought for what it is- simply a narrator constructed by your complex mind in an attempt to keep you safe. 

A podcast to help you learn more: All About the Mind

Take comfort in remembering that thoughts aren't necessarily true or helpful. It's normal to experience the unexpected and you're allowed to question yourself!

Don't forget to speak with a therapist if you are struggling with particularly challenging thoughts.

I hope you have a wonderful, mindful week! 

 

#70: The Mindful Kind // Meaningful Mindfulness Routine  

Welcome to episode 70 of The Mindful Kind podcast! In this episode, discover a meaningful mindfulness routine you can easily implement into your daily life. 

To read the full blog post, head to: http://www.rachaelkable.com/blog/a-meaningful-mindfulness-routine

When you wake up: Breathing Technique

9am: Mindful drink

10am: Mindful stretch

11am: Connect with nature

1pm: Tune in to your senses

2pm: Eat mindfully

4pm: Acknowledge your emotions

7pm: Wash the dishes mindfully

8pm: Mindful hug

9pm: Journal 

10pm: Body scan

I hope you have a wonderful week, Mindful Kind!

 

#69: The Mindful Kind // Happy Habits and Mindfulness  

In episode 69 of The Mindful Kind podcast (and the final episode of the positivity series!), I share my thoughts on happy habits and mindfulness. 

Be sure to head over to www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life to read the blog post wrapping up the positivity series (and be sure to sign up for a free workbook to implement all the techniques from the series!).

Which habits can you implement into your own life to create more positivity?

Some of the habits from my own life include drinking 2 litres of water each day, meal planning on Sundays, attending yoga 4 times a week and journaling at the end of each day. 

Don't forget to switch off autopilot and pay attention as your habits unfold for a more mindful experience!

I hope you have a wonderful week, Mindful Kind. 

 

 

 

#68: The Mindful Kind // Positive Spaces and Mindfulness  

In episode 68 of The Mindful Kind podcast, discover more about creating and finding positive spaces and how to use those spaces mindfully. 

Acknowledge the positive things about your home and what you can be thankful for and also set goals for creating more positive spaces in the future!

Learn a little bit about Maslow's hierarchy of needs and what it means for us in creating safe and positive spaces. 

Think about how you can find or visit more positive spaces!

How to use positive spaces mindfully:

// Tune into your senses to become more present in your environment 

// Take some deep breaths as you enter your positive space and use breathing techniques for the duration of your time there

// Introduce mindfulness tools and techniques to your positive space and remove anything would could distract you or perpetuate feelings of stress

I hope you have a wonderful week, Mindful Kind!

#67: The Mindful Kind // Saying Yes to What Lights You Up  

Welcome to another episode of the positivity series! 

This episode is all about saying yes to what lights you up so you can experience more joy in life. 

Hear about my experiences of saying yes over the last few weeks (and how these choices have benefited me!), including:

// Re-joining a yoga studio

// Buying a drink bottle and setting a goal for water consumption

// Making travel plans and setting up a realistic saving money schedule

// Taking our dog to the park

What are you wanting to say yes to? Experiences? Goals? Self-care? Buying something meaningful? 

Also, remember to say yes to your daily mindfulness practices!

For more mindfulness inspiration, please head over to www.rachaelkable.com

I hope you have a wonderful week, Mindful Kind. 

#66: The Mindful Kind // Daily Chores and Mindfulness  

In this uplifting episode of The Mindful Kind podcast, discover how to use mindfulness during daily chores and tasks. 

// Tidying:

Pay close attention to your hands.

Take a moment to acknowledge your tidying efforts. 

Minimise the amount of times you handle things. 

// Washing the dishes:

Pay attention to the different sensations. 

Play music, listen to a podcast or use a breathing technique. 

// Practising minimalism:

Clean out your closet, jewellery, kitchen appliances, beauty products, linen closet etc of things you don't need or love anymore. 

Be conscious about the decisions you make about what to keep. 

Interview for The Wellness Cafe with Dr Jon.

I hope you have a wonderful week, Mindful Kind!

#65: The Mindful Kind // Hobbies and Mindfulness  

Welcome to episode 65 of The Mindful Kind podcast!
Discover more about hobbies and mindfulness in this uplifting episode and be inspired to start some new hobbies of your own. 

Mindful hobbies I've had in my life include:

// Reading

// Cooking

// Photography 

// Yoga

Learn to overcome obstacles, such as feeling like there's no point starting a new hobby, and create space to experience new hobbies without judgement. 

Don't forget to join me on Instagram (www.instagram.com/rachaelkable) and Facebook (www.facebook.com/rachaelkable) this weekend to share your own hobbies! I can't wait to hear them:)

 

#64: The Mindful Kind // Money Tips and Mindfulness  

Welcome to episode 64 of The Mindful Kind podcast. In this episode, you'll discover more about money tips and mindfulness! If you haven't listened to part one, please return to episode 63 for an introduction to money and mindfulness and start exploring your relationship and beliefs around money. 

Here are the tips from the episode:

1: Minimise mindless spending

2: Stick to your budget

3: Make it easy for yourself to return impulse purchases

4: Spend money on things which genuinely make you feel happy

5: Be conscious of who you go shopping with

6: Practise gratitude for what you have

I mentioned Liz McLardy of www.lizmclardy.com who is a wonderful mentor in the field of money and mindfulness and has some great resources for anyone who wants to find out more. 

I hope you have a wonderful week, Mindful Kind!

#63: The Mindful Kind // Money and Mindfulness  

Welcome to episode 63 of The Mindful Kind podcast about money and mindfulness. This episode is all about exploring your relationship with money and understanding more about your beliefs and reactions when it comes to spending money. 

Discovering more about money:

If you received $50, what would you immediately want to do with it?

If you received $1000, what would you immediately want to do with it?

What can you learn about your relationship with money from these two questions?

More journal prompts:

How do you actually feel about money?

What do you think about other people who have a lot of money (or very little)?

Do you spend money often and later regret it?

I'll be back next week with more practical tips about being more mindful with money!

I hope you have a wonderful week, Mindful Kind. 

#62: The Mindful Kind // Health and Mindfulness  

Hello and welcome to episode 62 of The Mindful Kind podcast. 

In this episode, you'll discover more about how mindfulness can support us on our journeys towards enhanced health and wellbeing!

Tip 1 // Be more mindful and aware as you go about implementing your goals

Tip 2 // Know and understand yourself to help make goal achievement easier

Tip 3 // Recognise your efforts and celebrate what you've done well

Tip 4 // Set small, achievable goals

I hope you enjoy the episode:) 

#61: The Mindful Kind // Beauty and Mindfulness  

In episode 61 of The Mindful Kind podcast, hear about why I decided to set my first New Year's resolution in years!

Situations to practice noticing the beauty in people:

- Social media. Take a moment to stop and notice something genuinely beautiful about each person you see.

- Day to day life. Send compliments in your thoughts to people you interact with or see every day. 

- Look at yourself in the mirror. Gently replace your self-criticisms with beautiful things about yourself. 

The beautiful book I mention is "Be Mindful and Simplify Your Life" by Kate James and I'll be posting a review on my blog soon at www.rachaelkable.com/blog

I hope you have a wonderful week, Mindful Kind!

#60: The Mindful Kind // Introversion, Communication and Mindfulness  

Welcome to episode 60 of The Mindful Kind podcast.

In this episode, you'll discover what it means to be an introvert and how mindfulness can be useful for both introverts and extroverts (and everyone in between!) when it comes to communication. 

Mindful communication tips:

1 // Practice communicating! Write down your thoughts and feelings if you need to, so you can clearly communicate more authentically. 

2 // Mindfully reassure yourself if someone disagrees with you. 

3 // Create space for someone else to talk so they feel heard, supported and validated. 

To hear more about introversion, you might like to check out a wonderful podcast called 'The League of Extraordinary Introverts' by Katherine Mackenzie-Smith.

I hope you have a wonderful week, Mindful Kind!

#59: The Mindful Kind // A Fresh Start and Mindfulness  

Welcome to episode 59 of The Mindful Kind podcast. 

In this episode, you'll discover how to start fresh in meaningful and mindful ways.

Tip 1 // Let go of comparing yourself to others.

Tip 2 // Become more accepting of change.

Tip 3 // Check in with your values and create goals to help you be more mindful in every day life. 

I hope you have a wonderful start to the New Year, Mindful Kind!

#58: The Mindful Kind // Pain, Illness and Mindfulness  

Welcome to episode 58 of The Mindful Kind podcast. 

In this episode, discover more about non-judgement and mindfulness, pertaining to illness and pain. 

How can we use mindfulness to be less judgemental of pain, illness and challenging emotions? 

Here are a few ideas:

- Experience something which may feel unpleasant or uncomfortable

- Try not to judge it as bad, or wrong

- Allow yourself to move forward

Please remember, these tips are not meant to replace medical advice, nor substitute for pain management. I simply hope they will help you cope with your difficult experiences, once you've done all you can do to manage them properly. 

I hope you enjoy the episode and have a wonderful week, Mindful Kind. 

#57: The Mindful Kind // Scary Movies and Mindfulness  

In episode 57 of The Mindful Kind podcast, learn how to remove judgement and shame from your emotions with four meaningful tips;

One // Create a safe space to experience challenging emotions

Two // Talk about the experience out loud to normalise your emotions

Three // Let yourself move on from all emotions

Four // Try not to judge yourself for feeling the way you feel

You'll also hear my little story about scary movies, including why I used to avoid them and how I taught myself not to be afraid of my own fear. 

If you would like to sign up for my newsletter, feel free to head over to my website at www.rachaelkable.com/newsletter-sign-up

I hope you have a wonderful week, Mindful Kind!

#56: The Mindful Kind // A Mindfulness Refresher  

In episode 56 of The Mindful Kind podcast, learn more about what mindfulness is and how my own practice has changed over the last year. 

Specifically, find out how often I practice mindfulness and which techniques I use, how it empowers me to slow down my racing thoughts, and whether or not I find it easy to practice.

I'm also very excited to announce that I've been included in the latest feature of the Calm app, called Sleep Stories! You can find out more about this feature at www.calm.com/sleep

Over on the blog this week, I also wrote an epic blog post about how to have the best sleep of your life! Head to www.rachaelkable.com/blog for all my articles.

And finally, I'd love to have you join me on my Facebook page at www.facebook.com/rachaelkable for regular mindfulness inspiration. 

I hope you have a wonderful week, Mindful Kind!

#55: The Mindful Kind // Confidence and Mindfulness  

In episode 55 of The Mindful Kind podcast, discover my thoughts on confidence and mindfulness- particularly, how we can un-learn our beliefs about not being enough. 

Find out examples from my own life about how not being enough has held me back and discover some tips for overcoming these thoughts. 

If you would like another actionable ten tips for growing your confidence, head to www.rachaelkable.com/blog/mindful-and-powerful-confidence-tips

I hope you have a wonderful week, Mindful Kind.

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