Playlist · by cros119
67 episodes, 10 hours 2 mins
#162: The Mindful Kind // Morning Meditation Tips
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!
#157: The Mindful Kind // Resolutions for 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.
#156: The Mindful Kind // Mental Health Tools for 2019
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 ...
#155: The Mindful Kind // Coping with Christmas
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...
#153: The Mindful Kind // Self-Compassion
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.
#143: The Mindful Kind // How To Create a Mindful Home
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!
#141: The Mindful Kind // Conscious Consumption
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!
#133: The Mindful Kind // Seasonal Affective Disorder
Hello and welcome to episode 133 of The Mindful Kind podcast! In this episode, I've shared: What seasonal affective disorder is What the symptoms can include How seasonal affective disorder can be treated, and Two mindfulness practices for people experiencing seasonal affective disorder You'll also discover what's been happening behind the scenes in my own life lately, including writing a book, leaving my part-time job and moving house! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
#130: The Mindful Kind // Dealing with Post-Holiday Blues
Hello and welcome to episode 130 of The Mindful Kind podcast! First of all, a huge thank you to everyone who has left reviews for The Mindful Kind- it means a lot! If you'd like to come and find me on Instagram, my handle is @rachaelkable In this episode, I've answered a listener's question about overcoming post-holiday blues. The tips I shared include: 1: Use mindfulness whenever you feel worried about the passing of time 2: Connect with your experiences while on holiday 3: Let go of the need to have a perfect holiday 4: Remember that it's ok to feel sad at the end of a holiday 5: Find new things in your life to look forward to 6: Use your holiday as inspiration for your life at home 7: Look for things you can be grateful for 8: Remember there will be more holidays in your future! If you'd like to check out my live Q and A Facebook Group, head over here:http://www.rachaelkable.com/live-q-a/ Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!
#129: The Mindful Kind // Mindfulness for Stress Prevention
Hello and welcome to episode 129 of The Mindful Kind podcast! In this episode, you'll learn more about mindfulness for stress and anxiety prevention, including how it can help you manage small amounts of stress and prevent it from spiralling out of control. I've also shared some examples from my own life about stress and how mindfulness has helped me deal with it in positive ways. If you'd like to learn more about practical strategies to increase resilience and decrease stress, you may enjoy my article about it here:http://www.rachaelkable.com/blog/increase-resilience-and-decrease-stress I hope you have a wonderful week, Mindful Kind!
#127: The Mindful Kind // Ten Tips for Busy Times
Hello and welcome to episode 127 of The Mindful Kind podcast! In this episode, you'll discover ten simple tips to help you get through busy times... 1: Spend less time on social media to create more opportunities for self-care 2: Try to embrace flexibility and let go of "shoulds" 3: Remember that it's ok to reschedule! 4: Ask for help 5: Try to make decisions in advance 6: Prioritise your health as much as possible 7: Remember that manageable levels of stress can be helpful 8: Keep one list of all the things you need to do 9: Use affirmations (you might like to check out episodes 125 and 126 for some ideas!) 10: Find your own simple ways of self-soothing Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!
#126: The Mindful Kind // Affirmations in Everyday Life
Hello and welcome to episode 126 of The Mindful Kind podcast! Before listening to this episode, you may like to check out episode 125 for an introduction to affirmations and how to create your own affirmations. In this episode, we'll explore how affirmations can be used in everyday life! Tips include using self-compassionate affirmations when you look in the mirror, setting an affirmation as a screensaver on your phone, using a strength affirmation instead of scrolling through social media, and much more. Be sure to head over to www.rachaelkable.com/podcast/126to download your own free copy of all my favourite affirmations! I hope you have a wonderful week, Mindful Kind.
#125: The Mindful Kind // Affirmations and Meditation
Hello and welcome to episode 125 of The Mindful Kind podcast about affirmations! First of all, you may like to find me on Instagram @rachaelkable to stay up to date with all my mini-meditation and mindfulness sessions via my Instagram Stories:) In this episode, you'll discover: What affirmations actually are How affirmations can be useful Why honesty is important when choosing affirmations Two simple tips for creating your own affirmations How to use affirmations during meditation I hope you enjoy the episode and be sure to tune in next week to learn how to incorporate affirmations into everyday life! I hope you have a wonderful week, Mindful Kind.
#123: The Mindful Kind // Self-Care Ideas for Relaxation
Hello and welcome to episode 123 of The Mindful Kind podcast, featuring 12 unique self-care ideas for mindfulness and relaxation! If you would like to check out the written version of the episode, head over to my website athttp://www.rachaelkable.com/blog/10-unique-self-care-ideas-for-mindfulness-and-relaxation- And if you would like to find out more about the live Q and A Facebook Group, go to this link:http://www.rachaelkable.com/live-q-a/ Some of the self-care practices in the episode include making bath salts (and taking a soothing bath while your phone is in another room!), creating your own inspiring Pinterest boards, doing gentle yin yoga in bed at the end of the day, gratitude journaling and creating a mindful skin care routine. I hope you enjoy the episode and have a wonderful week, Mindful Kind!
#118: The Mindful Kind // How to Reverse-Engineer Your Goals
Hello and welcome to episode 118 of The Mindful Kind podcast. This episode is about how to reverse-engineer your goals. You'll discover what reverse-engineering means and why it's a clever method of setting meaningful and rewarding goals. You'll also hear about some of my own goals and why they're important to me! Don't forget to check out my Live Q and A Facebook Group here:http://www.rachaelkable.com/live-q-a/ I hope you have a wonderful week, Mindful Kind!
#117: The Mindful Kind // Mindful Cooking
Hello and welcome to episode 117 of The Mindful Kind podcast! This episode is based on a question I received during a live Q and A session about how to cook more mindfully! If you'd like to learn more about joining my live Q and A Facebook Group so you can ask your own questions, head over here:http://www.rachaelkable.com/live-q-a/ The tips in this episode about mindful cooking include: Being ready for a mindful cooking experience and learning when to practice so it doesn't add stress and overwhelm Doing a cooking process (such as chopping, stirring or serving) more mindfully Dealing with challenging emotions and judgements which may arise in the kitchen Getting creative with your cooking and mindfulness practices Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!
#110: The Mindful Kind // 10 Tips for Starting the New Year Mindfully
Hello and welcome to episode 110 of The Mindful Kind podcast, featuring ten tips to help you start the New Year more mindfully! Tip 1 is to wake up in the morning and before you jump out of bed, just absorb the moment. Tip 2 is to do a journaling practice. You could listento episode 40 of The Mindful Kind podcast, called Mindful Journaling, for more ideas on this if you like, but a simple technique is just to get a blank page and try to let your thoughts flow on to it. Tip 3 is to eat something mindfully. Tip 4 is to set yourself a goal(you might like to listen to the goal setting series of the podcast starting from episode 81)and then every time you work towards that goal, do so mindfully. Tip 5 is to do a body scan. Tip 6 is to use a breathing technique. Tip 7 is to stretch your body. Tip 8 is to mindfully nourish your body with water. Tip 9 is to use an aromatic mindfulness tool, for example, a candle, a meal, beauty products, dishwashing liquid (as you wash the dishes), or flowe...
#108: The Mindful Kind // The Mindful Christmas Challenge
Welcome to episode 108 of The Mindful Kind podcast! This episode is all about The Mindful Christmas Challenge and I'm super excited to share it with you:) Don't forget to join me on Instagram @rachaelkable and Facebook to see my daily posts about The Challenge and be sure to watch The Mindful Kind Video Blog 5 when it goes live on Youtube on December 15th! Subscribe to my channel to stay up to date:https://www.youtube.com/c/rachaelkable Also, if you're taking part in The Mindful Christmas Challenge via social media, be sure to tag me and use the hashtag #mindfulxmas The Challenge will begin on 18th Dec, but feel free to join in whenever you like. Day One (Dec 18th): Make a Christmas card and write a kind note inside Day Two (19th Dec): Do a random act of kindness and notice how it feels Day Three(20th Dec): Wrap a gift mindfully Day Four (21st Dec): Make a delicious Christmas treat Day Five (22nd Dec): Go on a Christmas lights adventure Day Six (23rd Dec): Take a Christmas photo Day...
#99: The Mindful Kind // Exercise and Mindfulness
Hello and welcome to episode 99 of The Mindful Kind podcast about exercise and mindfulness! In this episode, I share some of my thoughts and beliefs about exercise and how they've changed over the years. For example, I used to feel like exercise was a chore on my to-do list, when I now look forward to the many positive impacts exercise has to offer. I also talk about 3 different connections between mindfulness and exercise: 1- Mindfulness encourages us to learn to listen to our bodies. To slow down and nurture our needs and also to rise to new challenges when we're able. 2- Mindfulness helps us connect more with our bodies and be present while we exercise (rather than wish it was over or count down time!). 3- Exercise presents many great opportunities to be mindful as it creates many sensations in our bodies which we can then pay attention to. I hope you have a wonderful week, Mindful Kind.
#98: The Mindful Kind // Simple Self-Care for Time-Poor People
Hello and welcome to episode 98 of The Mindful Kind podcast. In this episode, I announce two exciting pieces of news: 1- I was recently interviewed on The Slow Home podcast with Brooke McAlary! You can listen in via iTunes, Stitcher, Spotify or the website here:http://slowyourhome.com/199/ 2- My blog was selected as a finalist in the Bupa Blog Awards:) If you would like to vote for me, please head over here:http://www.theblueroom.bupa.com.au/blogawards In this episode, I chat about simple self-care practices for time-poor people. Practices include: -listening to happy or calming music -appreciating good moments in life -asking for help and support -eating nutritious food -committing to getting good rest -practicing mindfulness and meditation regularly It can also be really helpful to take small steps towards bigger goals and focus on one thing at a time. I hope you have a wonderful week, Mindful Kind.
#94: The Mindful Kind // Brilliant Life Balance Resources
Welcome to episode 94 of The Mindful Kind podcast and the final episode of the life balance mini-series! Discover some of my favourite life balance resources, including: The Life Plan by Shannah Kennedy (book) Episode 123 of the Ultimate Health podcast featuring Jonathan Fields The Secret Life of Walter Mitty (movie) About Time (movie) 101 Inspirations for Your Journey by Meredith Gaston (book) I also wanted to say a special thank you to everyone who has left a review on Podbay- I absolutely loved reading all your kind and thoughtful words! You might like to come and find me on Instagram (@rachaelkable) to keep up with my adventures:) I hope you have a wonderful week, Mindful Kind.
#92: The Mindful Kind // Making Time for Self Care
Welcome to episode 92 of The Mindful Kind podcast and episode 3 of the life balance mini-series! You might like to check out my blog post about life balance protectors and disruptors (you'll also discover three simple tips for finding time for self-care):http://www.rachaelkable.com/blog/life-balance-disruptors-and-protectors In this episode, you'll learn about three major challenges when trying to find time for self-care, including stressful thoughts, not having enough money, or having people in your life who don't understand why your self-care time is so important. You'll also find out why being mindful during self-care can help you make the most of your time. If you would like to support The Mindful Kind podcast, please head over to www.rachaelkable.com and follow the link to donate- I truly appreciate the support and there are many cool things you can get in return:) I hope you 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 g...
#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 bra...
#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 ofa 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 re...
#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 Ishare 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. Pinterest Basically, Pinterest is a huge, digital vision board! It's wonderful for inspiration andthere are always new things you can find. Don't forg...
#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 www.rachaelkable.com for more mindfulness inspiration. I hope you have a wond...
#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 www.rachaelkable.comfor more mindfulness inspiration. I hope you ha...
#78: The Mindful Kind // 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 Ma...
#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 www.rachaelkable.com/podcast/meditation-and-healthy-living 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 duringself-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 meditat...
#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. Exploremy website at www.rachaelkable.comfor more mindfulness inspiration:) I hope you h...
#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-lifeto 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 toswitch 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!
#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:)
#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 abouthow 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!
#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.
#56: The Mindful Kind // A Mindfulness Refresher
In episode 56 of The Mindful Kind podcast, learnmore 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/blogfor all my articles. And finally, I'd love to have you join me on my Facebook page at www.facebook.com/rachaelkablefor regular mindfulness inspiration. I hope you have a wonderful week, Mindful Kind!
#51: The Mindful Kind // Mindful Adventures
Welcome to episode 51 of The Mindful Kind podcast! In this episode, discover how to go for mindful adventures and why it can be fun, inspiring and meaningful to shake up our routines. Adventures don't always need to be expensive or grand! Find out a few different types of adventures, which you can do easily and without spending much money. Tips for going on mindful adventures: - Make conscious decisions to go on mindful adventures - Identify worried or hurtful thoughts about going on adventures and either take action or let those thoughts go - Be curious: soak up as much as you can from your new experience - Be conscious about allowing yourself to have different experiences (try not to make decisions on autopilot and go outside your comfort zone) Your mindful mission: Go on adventure or plan one and schedule it into your diary! I hope you have a wonderful adventure, Mindful Kind!
#50: The Mindful Kind // Q and A With Rachael
Welcome to episode 50 of The Mindful Kind podcast, a Q and A with your host, Rachael Kable! Questions on this episode include: Did I teach my partner about mindfulness and if so, how did I do it? How do I handle people who are dismissive of mindfulness? Where would I be now if I hadn't discovered mindfulness? And more! A huge, huge thank you to everyone who submitted questions or touched base with me this week- it was incredibly lovely to hear from you all:) Head to www.rachaelkable.comfor more mindfulness resources and subscribe to officially become part of The Mindful Kind!
#45: The Mindful Kind // Comparison and Mindfulness
In this episode of The Mindful Kind podcast, discover how to use mindfulness to move forward from comparing yourselfto others. A huge (HUGE!) thank you for all the wonderful new reviews on iTunes, the thoughtful comments on social media and emails I've received this past week. There aren't enough words to express how deeply grateful I am! A quick tip from one of my listeners following the break-ups episode (number 44) is to create flower posies! I thought this was such a beautiful, creative and mindful activity that I was really excited to share it with the rest of my lovely listeners. Collect some flowers and create little bunches to remind yourself of all the support and beauty in your life. Three mindful tips for overcoming comparison: Discover and know your own values, and regularly check in with them. Smile and say an affirmation. Mindfully celebrate yourself. A final tip- be kind to yourself! We all feel comparison sometimes, but remember that feelings of comparison will pass....
#43: The Mindful Kind // Stress, Panic Attacks and Mindfulness
In episode 43 of The Mindful Kind podcast, I share my thoughts and insights into stress and panic attacks and how to use mindfulness to manage them. Learn more about panic attacks and where you can get extra support (for yourself or others) in the event of a panic attack, or any other case of strong anxiety. Discover three simple mindfulness techniques which you can use to calm yourself down, including a breathing technique I learned during my time on a helpline, affirmations (and how I used them myself during a stressful time) and an easy grounding exercise. For more support, head to the Australian Psychological Society website and use the section called 'Find a Psychologist.' You can find me on Instagram @rachaelkable for more mindfulness tips and techniques and how I use them in my own life. You can also head to my website at www.rachaelkable.comfor more mindfulness resources. I hope you have a wonderful week, Mindful Kind!
#40: The Mindful Kind // Mindful Journaling
In this exciting episode of The Mindful Kind podcast, I've shared practical exercises, extra tips and my personal experiences with mindful journaling. In this episode, you will discover: Journaling to de-brief after work Gratitude journaling Thought journaling In this episode, I also shared a discount code for the amazing new journal collection by Inspirationery! The discount code is: RACHAELKABLE and it will give the user 20% off until Monday August 22nd 2016. Visit the website here: inspirationery.co I also mentioned my eBook which has the full version of journaling to leave work at work. This eBook is available on my website here: www.rachaelkable.com/finding-fulfilment-at-work/ I hope you enjoyed this episode! If you did, please subscribe and leave a review:)
#38: The Mindful Kind // Common Mindfulness Challenges
In this episode of The Mindful Kind podcast, discover four common challenges when it comes to practicing mindfulness and my advice on what you can do! When I asked my followers on social media what their common challenges were, the biggest answers were: Getting started with a mindfulness practice when you don't feel like practicing it (even though you know you want to!) Making conscious choices to be mindful instead of following old habits Remembering to be mindful Being distracted during your mindfulness practice I also mentioned my eBooks, which you can find below to guide you through your mindfulness practice, with journaling prompts, my personal experiences and useful tips: A Journey into Mindfulness: Your Twenty One Day Guide A Journey into Mindfulness: Finding Fulfilment at Work Also, don't forget to follow me on Instagram @rachaelkable and show me how you remind yourself to be mindful with a photo using the hashtag #themindfulkind I hope you have a wonderful week, Mindful Kind!
#36: The Mindful Kind // Goal Setting and Mindfulness
Welcome to episode 36 of The Mindful Kind podcast! In this episode, I've answered a wonderful question from one of my listeners about how to be more mindful during goal setting sessions. I've shared a few of my owngoal setting experiences, including when I set a couple of goals which didn't align with me and how I felt when I didn't achieve a goal I thought I wanted. Being mindful when setting goals is about listening to what you actually want and how goals make you feel. Ask yourself if the goal really aligns with you, or if it makes you feel nervous or stressed. You can then make informed decisions about whether or not the goal is right for you! I hope you enjoy the episode, Mindful Kind.
#35: The Mindful Kind // How Nature Can Inspire Our Mindfulness Practice
In episode 35 of The Mindful Kind podcast, I've shared three ways mindfulness can be inspired by nature. Water (how to be mindful in the shower, watching water, drinking water mindfully and washing the dishes) Animals (be around your pet without distractions, be inspired by the way animals act and work with animals) Colour and why noticing it is a simple and fun mindfulness practice I also wrote about another three ways nature can inspire your mindfulness practice on my blog here:www.rachaelkable.com/blog/6-interesting-ways-to-use-nature-to-be-more-mindful I hope you enjoy this episode and if you do, please subscribe and leave a review on iTunes!
#34: The Mindful Kind // Yoga and Mindfulness
Welcome to episode 34 of The Mindful Kind podcast! In this episode, I've shared my personal journey with yoga and how it's evolved over time. You'll also discover some top tips for being mindful during your yoga practice, such as tuning in to your breath and observing your thoughts. At the end of theepisode, I've shared an exciting giveaway of the Mukti Yoga Mat. You can find out more by reading my review of it here: www.rachaelkable.com/blog/muktiyogamat You can also check out the written version of my yoga journey here:http://www.rachaelkable.com/blog/mindful-yoga I hope you have a wonderful week, Mindful Kind!
#33: The Mindful Kind // Beach Guided Visualisation
Welcome to episode 33 of The Mindful Kind podcast! After hosting a live workshop on the weekend, I felt inspired to share a visualisation with The Mindful Kind listeners. This episode includes a beach guided visualisation with a short mindfulness practice at the end. Be sure to subscribe if you're listening via iTunes as I will be announcing an exciting giveaway next week! Also this is the final call for anyone who would like to take part in The Mindful Kind Challenge. If you would like to join me for a meaningful three week Challenge with daily support in a private Facebook group, head to www.rachaelkable.com/themindfulkindchallengeand be sure to sign up before Sunday July 3rd. I hope you enjoy listening and have a wonderful week, Mindful Kind!
#31: The Mindful Kind // Perfectionism, Pressure and Taking Back Your Power
Perfectionism and pressure can be huge elements of stress and in episode 31 of The Mindful Kind podcast, I've shared my own experience with these elements and how I took back my power. Learn how to identify constructive thinking versus stressful thinking and discover my favourite mindful journalling technique to manage stressful thinking! I've also announced that The Mindful Kind Challenge (round 2) is open for enrolment here: www.rachaelkable.com/themindfulkindchallenge And my upcoming workshop for women in Melbourne still has some tickets available here: www.rachaelkable.com/upcoming-events Don't forget to subscribe so you won't miss any episodes! xx
#28: The Mindful Kind // 10 Quirky Mindfulness Practices
Welcome to episode 28 of The Mindful Kind podcast! In this fun, little episode, I've shared ten quirky and out-of-the-box ways you can be more mindful. Discover how to shake up your mindfulness practice and enjoy trying out some new practices! 1: Use your sense of smell 2: Sit down on your mindful walk 3: Pick yourself some flowers and use them as a mindful reminder 4: Watch jellyfish 5: Clean out your wardrobe 6: Cook a new recipe 7: Listen to a song in the bathroom 8: Cloud watch 9: Dry your hands mindfully 10: Try grounding For more mindfulness inspiration, please head to my website at www.rachaelkable.com
#26: The Mindful Kind // Breaking Habits and Mindfulness
In episode 26 of The Mindful Kind podcast, discover two powerful mindfulness practices to help you break habits and, possibly, create new ones! By making more conscious choices and learning to urge surf, we can empower ourselves to choose whether or not we take action on our impulses. Also, learn about why self-talk is so important when we're trying to change a habit! The Mindful Kind Challenge kicks off on Monday May 16th and if you are ready to sign up and start immersing yourself in all things mindfulness (with support from me!), simply head to www.rachaelkable.com/themindfulkindchallenge Also, while you're there, sign up to my newsletter so you can access all of my free mindfulness resources, including an eBook, worksheets, a mindfulness manifesto and more! I hope you have a beautiful week, Mindful Kind.
#25: The Mindful Kind // Self-compassion and Mindfulness
Welcome to episode 25 of The Mindful Kind podcast! Discover why self-compassion was such an important part of my mindfulness practice, especially when I was a beginner. You'll also learn about three different exercises you can use to be more compassionate towards yourself, including talking kindly to yourself, writing down why mindfulness is useful to you whenever you remember to practice and letting go of hurtful thoughts. For more tips about letting go of hurtful thoughts, check out my blog article here: http://www.rachaelkable.com/blog/mindfully-letting-go-of-hurtful-thoughts To sign up for The Mindful Kind Challenge, click here: http://www.rachaelkable.com/themindfulkindchallenge/ And to join me for a live workshop in Melbourne about mindfulness and goal-setting, by purchasing your ticket here: http://www.rachaelkable.com/upcoming-events/
#23: The Mindful Kind // Connection and Support
Welcome to episode 23 of The Mindful Kind podcast. Thank you for your patience in the late release of this episode! As many of you already know, I had a challenging and emotional week last week and was unable to stick to my podcasting schedule. However, I'm really glad I waited to share this meaningful episode with you. I'm passionate about sharing my experiences with mindfulness and I learned so much last week about connection and support, which is why I'm dedicating this episode to those topics. In this episode, I also announce The Mindful Kind Challenge, which you can learn more about at www.rachaelkable.com/themindfulkindchallenge This Challenge is designed to give more support and guidance to people wanting to be more mindful in simple and effective ways. Over three weeks, I'll be sharing my favourite fifteen mindfulness practices, hosting Q and A sessions, offering giveaways of mindfulness tools and sending everyone a beautiful planner to use once The Challenge is over. The Ch...
#22: The Mindful Kind // My Non-Negotiable Mindfulness Practice
Discover which mindfulness practice I love (and have been doing every day for over a year!). In this episode, I chat about the importance of finding mindfulness practices which truly resonate with you as an individual. With so many different practices to use, I believe we can all go on our own unique journeys to create meaningful and enjoyable mindfulness routines. I also share an exciting discount code (just for the wonderful listeners of this podcast!) to be used on products from www.combardis.com.au! That discount code is: themindfulkind and will earn you 20% off at checkout:) I hope you enjoy the episode and I would love to see your review on iTunes!
#21: The Mindful Kind // The Power of Gratitude
In episode of 21 of The Mindful Kind podcast, I explore the power of gratitudefrom my own experiences. Find out how I shifted my mindset to appreciate the good in life and discover what that means in terms of how I feel and act. I also share my favourite gratitude practices and resources including: Write down three things you'regrateful for Write down three people you would like to thank The Gratitude Journal by Natalie Fox (Second Edition) Explore the best and worst parts of your day and find reasons to be grateful for both The 28 Day Gratitude Project with One Infinite Life (oneinfinitelife.com) 365 Thankyous by John Kralik Say a genuine and meaningful thank you to someone you know If you enjoy this episode, please leave a review in iTunes!:)
#20: The Mindful Kind // Using Social Media Mindfully
In this episode of The Mindful Kind podcast, learn how to be more mindful when you're using social media! I've shared two wonderful contributions from listeners @heartfeltjewellery and @sarah_dillman (on Instagram), who gave their own insights into how to use social media more mindfully. My own tips include: 1. Really read quotes. Try writing down your favourite quotes in a blank notebook, such as the beautiful onesfrom Inspirationery (inspirationery.co) 2. Follow accounts you actually like! My favourite Instagram accounts include rebelandroam, photography_byron_bay, combardiselixirs, calm and thestrategylab. 3. Schedule social media breaks. 4. Avoid multi-tasking. 5. Know when to stop. I hope you enjoy this episode and if you do, I would absolutely love to see your review on iTunes!
#15: The Mindful Kind // Mindfulness and Sleep
In this episode of The Mindful Kind podcast, I talk about my own journey with mindfulness and sleep, from being totally frustrated by my poor sleeping habits to being able to get proper rests and wake up feeling refreshed. The four mindfulness techniques I cover for getting better sleep include: Do a body scan (from YouTube, the Calm app or the Free Gifts page on my website) Listen to white noise at night using an app Practise gratitude Be kind and forgiving when you notice your mind wandering
#11: The Mindful Kind // Mindfulness and Life Balance
Episode 11 of The Mindful Kind podcast is about how to incorporate a mindfulness practice into a busy lifestyle! I share how a mindfulness practice can support you during times of stress, rather than adding yet another task on your to-do list. By incorporating mindfulness in clever, time-saving ways, we can choose to be mindful, without it taking any extra time at all! I also share a recent experience of my own stress (yes, there were tears!) and how mindfulness helped me change my mindset with compassion and curiosity. I also announce the launch of my new e-book about mindfulness, A Journey into Mindfulness: Your Twenty One Day Guide, which can be found on my website at www.rachaelkable.com(just check out the e-books page!).
#10: The Mindful Kind // Mindfulness for a Tough Day at Work
Following on from the last episode about mindfulness in the workplace, episode 10 of The Mindful Kind podcast is about using mindfulness during a tough day at work. The five mindful tips this week focus on helping you to build resilience, manage stress and take care of your wellbeing when you're having a hard time. With tips including using the breath to reduce stress, getting high quality sleep and journalling mindfully at the end of the day to leave work at work, this episode is about equipping you with useful and practical tips to get through a tough work day. If you enjoy this episode, I would love to read your review on iTunes!
#9: The Mindful Kind // Mindfulness in the Workplace
Welcome to episode 9 of The Mindful Kind podcast! Discover 5 useful tips for bringing more mindfulness into your workplace, including using mindfulness tools, being mindful during the commute and practising gratitude. You'll hear about my own experiences with mindfulness at work and how Ilearned torefresh, re-focus, unleash creativity and increase my efficiency at work by practising mindfulness in different ways. At the end of the episode, I've shared how listeners can work with me one-on-one with theMeaningful Mindfulness Sessions, which you can check outat www.rachaelkable.com/meaningful-mindfulness-sessions/
#7: The Mindful Kind // Creating a Mindful Morning
Episode 7 of The Mindful Kind podcast is all about creating a more mindful morning! Discover my favourite ways to bring more mindfulness into the beginning or your day,including tuning into the senses when you wake up, exploring mindfulness within your beauty rituals and enjoying a mindful breakfast. In this episode, I've mentioned somewonderful mindfulness tools, including: Aromatic Body Mist- Combardis Elixirs Necklace- Violet Gray Gratitude Journal- Kikki K Dailygreatness Journal- Dailygreatness If you enjoy this episode of The Mindful Kind podcast, I would absolutely love to read your review on iTunes!
#3: The Mindful Kind // Mindful Eating
Episode 3 of The Mindful Kind is all about mindful eating- what it is, how to do it and why it's important! I've also shared three tips which can help you to incorporate mindfulness into your eating rituals, as well as a simple practice to try. Being mindful while we eat is a fantastic way to enjoy our food, connect with our bodies and tune into feelings of fullness, before we over-indulge. It can help us to make healthier food choices and truly appreciate special treats! I really love creating these podcasts with you and if you like what you're hearing, please leave a review in iTunes, so we can keep building this wonderful community of The Mindful Kind!
#1: The Mindful Kind // All About Mindfulness
The Mindful Kind, Episode 1. ALL ABOUT MINDFULNESS. This first episode of the Mindful Kind explores what mindfulness actually is and shares Rachael's insights into the beginning of her mindfulness journey. You will hear about a few of the potential benefits of introducing a mindfulness practice and how these benefits can transform your life. Towards the end of the episode, Rachael shares an easy and effective mindfulness practice for tuning into the breath.
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