The Mindful Kind

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.


#91: The Mindful Kind // Life Balance Disruptors and Protectors  

Welcome to episode 91 of The Mindful Kind podcast and episode 2 of the mini-series about life balance!

In this episode, discover more about the roles of life balance protectors and disruptors, including my personal experiences with both of them. 

I hope this episode shows you new ways to think about balancing your life and equips you with a few ideas for increasing the balance protectors you can use on a regular basis. 

You'll also hear more about how mindfulness can be a great balance protector!

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

#90: The Mindful Kind // Activities for Life Balance  

Welcome to episode 90 of The Mindful Kind podcast and the first episode of the new mini-series about life balance!

The first activity in this episode is the Wheel of Life exercise (originally created by Paul Meyer). You can easily download a template online, or create your own!

Brainstorm your most important life areas Draw a circle and divide it into sections (like a pizza)- approximately 6-10 slices Label the slices with life areas, such as relationships, self-care, work, finances etc Colour in the slices depending on how satisfied you are with the corresponding life areas

Set goals based on your Wheel of Life to bring more balance into your life. For more inspiration about goal setting, listen to episodes 81-86 of The Mindful Kind podcast. 

Remember that life balance isn't necessarily about splitting time equally! Being mindful can help us spend more quality time on our important life areas, while helping us realise when things have fallen out of balance. 

You can also journal to gain new perspectives on the balance in your life. 

Head over to for more mindfulness inspiration and you can also donate to support The Mindful Kind podcast!

Also, here is the link to my article on the New York Times:

I hope you have a wonderful week, Mindful Kind. 

#89: The Mindful Kind // Cultivating Self Worth  

Welcome to episode 89 of The Mindful Kind podcast about cultivating self-worth. 

This episode is a follow on from episode 87 of The Mindful Kind about dealing with challenging relationships. Something I talked about was how building self-worth can help us deal with relationships and I thought I would dive a little deeper into that in this episode!

First of all, you'll hear some of my own experiences with having low self-worth and why I decided I wanted to improve it.

I mentioned some books which I found really insightful and helpful on this journey, including:

- The Gifts of Imperfection by Brene Brown

- Tiny Beautiful Things by Cheryl Strayed

- Quiet by Susan Cain

- You can Heal Your Life by Louise Hay

Here are my two top tips for improving self-worth:

TIP 1 // Stop outsourcing your self-worth

Look at how you might be outsourcing your self-worth and choose instead to appreciate your personality, choices, individuality etc. 

TIP 2 // Use affirmations

Affirmations help us train our brains to think in new and more positive ways. For a great resource, check out Louise Hays website at: 

My latest interview was on the Live Immediately podcast with Mike Campbell (episode 49). 

And don't forget you can support The Mindful Kind podcast on Patreon at

I hope you have a wonderful week, Mindful Kind!

#88: The Mindful Kind // My Podcasting Journey  

Hello and welcome to episode 88 of The Mindful Kind podcast!

In this episode, you'll hear all about my podcasting journey and an exciting announcement about my Patreon page at

Discover how "The Mindful Kind" came to be, some of the challenges and achievements I've experienced and how mindfulness has supported me throughout the journey. 

From 6 hours trying to record the first episode (and almost throwing in the towel!) to reaching thousands of people worldwide and surpassing a million downloads, I'll be sharing an honest look at podcasting and how it's changed my life.

I hope you enjoy listening and don't forget to check out my Patreon page for exclusive bonus episodes, transcripts and more:)

I hope you have a wonderful week, Mindful Kind. 

#87: The Mindful Kind // Dealing With Challenging People  

Hello and welcome to episode 87 of The Mindful Kind podcast!

In this episode, I'm answering the most common question my listeners ask me, which is how to deal with challenging people. 

So, here are my top 5 tips:

1 // Acknowledge how you feel and show yourself some self-compassion. 

2 // Remember that your perspective/experience isn't the same as anyone's else's.

3 // Communicate! You might like to revisit episodes 24 and 60 for tips on mindful listening and communication. 

4 // Build you own confidence and sense of self-worth. To read an article I wrote on this topic, head to:

5 // Have a safe way to debrief (and don't send texts or emails about other people!). 

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

#86: The Mindful Kind // Celebrating Your Goals  

Hello and welcome to episode 86 of The Mindful Kind podcast (and the final episode of the goal-setting mini series). 

In this episode, you'll discover some simple (but fun!) ways to celebrate your goals, efforts and achievements. 

Tip 1 // Track your goals and set up a reward system

Choose fun ways to reward yourself for the goals you achieve by keeping track of your achievements via an app, journal, or other tracker. If you would like to download a free tracker I created, then click here to subscribe to my newsletter (this free tracker is part of a workbook which also includes an epic list of reward ideas and affirmations you can use when you achieve your goals!).

Tip 2 // Record all the steps towards your goals in a journal

Write about the achievements, the challenges, how you overcame those challenges, and anything else meaningful to you. 

Tip 3 // Use affirmations and positive thoughts, such as "I'm doing really well and I'm proud of myself."

You'll also discover some interesting research by Lepper and Green about their intrinsic versus extrinsic motivations in children. 

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

#85: The Mindful Kind // Self-Sabotage and Goals  

Episode 85 of The Mindful Kind (and episode 5 in the goal-setting mini-series) is all about overcoming the obstacles between us and achieving our goals, such as self-sabotage. Not only will I share a few common obstacles, I'll also let you know some top tips to help you move past them.

Obstacle 1: Self-sabotage

Tip 1 // Practice mindfulness and meditation

Tip 2 // Work with a professional or trusted friend to hear new perspectives and feedback

Obstacle 2: Stress and anxiety

Tip 1 // Engage in self-care

Tip 2 // Practice mindfulness

Tip 3 // Communicate and find support

Obstacle 3: Lack of motivation and planning

Tip 1 // Listen to the rest of the goal-setting series (episodes 81, 82, 83 and 84) for inspiration on planning goals and finding motivation. 

I hope you have a wonderful week, Mindful Kind!

#84: The Mindful Kind // Inspiring Goal-Setting Activities  

Welcome to episode 84 of The Mindful Kind podcast about inspiring goal-setting activities, including vision boarding, vision journaling and using Pinterest!

Vision Boards

Use cork boards or poster boards as backgrounds and attach images of meaningful quotes, goals and ideas, living spaces you'd like to create, career ideas or mindfulness inspiration! 

Focus on one goal, or many!

Vision Journals

Use a small, blank book to document all of your goals, things you're grateful for, ideas for your future and whatever else you like.

Create a new page whenever you're feeling inspired and update your goals as they change!

A few things from my own vision journal include my favourite teas, yoga poses I'd like to do, a holiday I'd love to go on, inspiration for my book, things I've already accomplished, cafes I enjoy visiting and meaningful quotes. 


Basically, Pinterest is a huge, digital vision board! It's wonderful for inspiration and there are always new things you can find. 

Don't forget to check out my Pinterest account for mindfulness inspiration: 

I hope you have a wonderful week, Mindful Kind. 


#83: The Mindful Kind // Fun and Interesting Goal-Setting Tips  

Discover fun and interesting ways to set and work towards achieving your goals in episode 83 of The Mindful Kind podcast (and episode 3 of the Goal-Setting mini-series!). 

Tip 1 // Use an app to help you stay on track with your goals, such as the Balanced app. 

Tip 2 // Read a book about goals, such as The Desire Map by Danielle Laporte! This book encourages you and guides you to create goals based on how you want to feel. 

Tip 3 // Write down your "average perfect day" and use these notes to set realistic and meaningful goals. For example, if your average perfect day includes journaling, then set an achievable goal to bring more journaling into your life. 

Tip 4 // Create a bucket list and use this as inspiration to set goals, perhaps, using the SMART framework, or by using an app, or making a vision board. 

Please subscribe and leave a review if you enjoyed this episode and don't forget to visit my website at for more mindfulness inspiration. 

I hope you have a wonderful week, Mindful Kind!

#82: The Mindful Kind // Goals You Don't Actually Control  

Welcome to episode 82 of The Mindful Kind podcast and episode 2 in the Goal-Setting mini-series.

Discover how to recognise goals you don't actually control and tips for changing them to take better control (and feel more fulfilled by them!). 

For example,

A goal you don't control: Getting a promotion

Goals you do control: Getting your work done to a high standard, going to a leadership or assertiveness training and become better acquainted with your boss and colleagues. 

You'll find out why it's important to focus less on numbers in goals and more on effort. 

Also, don't forget to take the time to celebrate your goals!

I was recently interviewed by Aileen from the Lavendaire Lifestyle podcast, so be sure to check it out on iTunes, Youtube or Aileen's website:

I hope you have a wonderful week, Mindful Kind!

#81: The Mindful Kind // Goals, Mindfulness and being SMART  

Welcome to episode 81 of The Mindful Kind podcast, and the first episode of the Goal-Setting mini-series!

This episode is all about meaningful goals, mindfulness and being SMART. 

While goal setting isn't necessarily a mindful activity, we can bring elements of mindfulness into our goal setting practices (and I'll be sharing more about that over the next few episodes!). 

Discover what happened with my goals of saving for a trip, creating a podcast and improving my health. 

SMART goals: Specific, Measurable, Achievable, Relevant and Time-based. 

For example, "my goal is to drink 1 litre of water each day using a drink bottle I'll keep at my desk and replace one glass of orange juice with a glass of water. I will start this goal tomorrow and continue for one month." 

Take the time to check in with how you feel about your goals for a mindful way to ensure your goals are aligned with you!

Feel free to check out my website at for more mindfulness inspiration.

I hope you have a wonderful week, Mindful Kind!

#80: The Mindful Kind // Being Sick and Mindfulness  

In episode 80 of The Mindful Kind podcast, discover more about being mindful during times of illness.

First of all, a quick apology for the sound of my voice! I know it isn't great as I have a cold at the moment, but I really wanted to share this episode:) 

Tips for being sick and practising mindfulness:

- Get plenty of sleep

- Eat and drink things which are good for your body during times of illness. Some of my go-tos include soup with veggies, plenty of water, garlic, orange juice, manuka honey (thanks to my friend, Miranda Partridge) and turmeric lattes (my favourite brand is Golden Grind).

- Do body scans to find where pain is located in your body so you can take care of it with a massage, hot water bottle, or gentle stretches. 

- Try not being mindful! Use distractions like movies, tv and books to help painful times pass. 

Thank you so much to everyone for the support for my first blog last week! You can subscribe to my Youtube channel by searching for Rachael Kable.

I hope you have a wonderful week, Mindful Kind!

#79: The Mindful Kind // Being a Helping Person  

Welcome to episode 79 of The Mindful Kind podcast!

First of all, here is the link to my very first video blog (yay!):

I would love to hear if you enjoy watching it!

The topic for this episode is about being a helping person. Here are a few volunteering experiences I've had which changed my life for the better:

- Volunteering at my local nursing home and become friends with the people there

- Spending a few days at a wildlife shelter

- Being a Helpline volunteer at the Anxiety Recovery Centre (where I really learned to embrace mindfulness)

There are many different ways mindfulness can help us be more helping people, such as mindfully listening to those around us and creating space for others to feel heard and supported. 

I hope you have a wonderful week, Mindful Kind! 

#78: Creative Tips and Mindfulness  

Welcome to episode 78 of The Mindful Kind podcast about creativity and mindfulness!

Here are a few of my favourite creative activities:

Mindful colouring: Using the app called "Recolour"

Photography: Engage with the world around you and perhaps, even collect props for photo styling, such as leaves and op-shop items! If you would like to follow me on Instagram, you can find me @rachaelkable

Creative thinking and problem-solving: Create a date day, make a new dinner, buy something interesting or put together a new outfit!

Top 5 tips for creativity:

1 // Let go of judgement

2 // Be inspired by other people, rather than making comparisons

3 // Meditate when you're feeling stuck

4 // Teach yourself to perceive creativity as an opportunity, or an adventure

5 // Engage in new activities and different experiences mindfully

Books I've loved about creativity: "Big Magic" by Elizabeth Gilbert and "Craft for the Soul" by Pip Lincolne. 

You can find the Creative Summit which will run from 22nd May - 24th May here:

I hope you have a wonderful week, Mindful Kind. 

#77: The Mindful Kind // Meditation and Healthy Living  

Hello and welcome to episode 77 of The Mindful Kind podcast!

In this episode, discover more about stress management, meditation and healthy living tips. 

For the full wrap up blog post (including useful resources and links) head to

Tip 1 // Prioritise sleep and create good sleeping habits

A simple meditation to use at night is to visualise waves breaking over the beach, inhaling as the waves go out and exhaling as the waves roll in. 

Tip 2 // Engage in self-care

Take a bath, read a book, get a massage, or use self-care tools (such as a body scrub or hair mask!). 

A breathing technique to try during self-care practices is inhaling for three counts, holding for two counts and exhaling for four counts. 

Tip 3 // Nourish your physical body with healthy foods, water and movement (remembering to eat and drink mindfully!). 

Tip 4 // Have fun! Go on adventures, spend time with loved ones and do your favourite hobbies. Try laughter meditation or affirmations for fun meditation practices.

I hope you have a wonderful week, Mindful Kind!

#76: The Mindful Kind // 5 Tips for Resilience  

Welcome to episode 76 of The Mindful Kind podcast, featuring my top 5 tips to help you increase your resilience. 

Tip 1 // Nurture your strengths and get used to talking to yourself in a positive way

Tip 2 // Practice gratitude and appreciate the good in your life (even during tough times!)

Tip 3 // Be compassionate and non-judgemental towards yourself and others

Tip 4 // Problem solve and move forward

Tip 5 // Remember the big picture; that hard times do pass and you will usually grow and adapt as you deal with challenges in your life

I would love to invite you over to my website at where you can read a wrap up blog post of the entire Resilience Series and download a free workbook to help you build resilience. 

If you would like to follow me on social media, you can find me at and

I hope you have a wonderful week, Mindful Kind. 

#75: The Mindful Kind // Resilience, Blame and Shame  

In episode 75 of The Mindful Kind podcast, discover my thoughts on resilience, blame and shame. 

Find out how blaming yourself can impact your resilience and what you can do instead.

For example, try changing your thought from "Why did I have to do that?" to "What can I learn from this?".

A great resource about shame is Brene Brown's book, The Gifts of Imperfection, and her TED talk, The Power of Vulnerability. 

Discover why it can be important to take responsibility, rather than blaming yourself or others. 

You can find more mindfulness resources on my website:

I hope you have a wonderful week, Mindful Kind. 

#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

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 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:

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!

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