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 r...
Jun 21, 2017•9 min
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 i...
Jun 15, 2017•8 min
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, Me...
Jun 08, 2017•9 min
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...
Jun 02, 2017•6 min
Welcome to episode 79 of The Mindful Kind podcast! First of all, here is the link to my very first video blog (yay!): https://youtu.be/67cAY43AtNQ 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 th...
May 25, 2017•6 min
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 p...
May 18, 2017•10 min
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...
May 11, 2017•9 min
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 ...
May 04, 2017•8 min
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 ...
Apr 27, 2017•8 min
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 ...
Apr 20, 2017•9 min
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 an...
Apr 13, 2017•10 min
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 yo...
Apr 06, 2017•10 min
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 th...
Mar 30, 2017•9 min
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: Jour...
Mar 23, 2017•10 min
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 ...
Mar 16, 2017•7 min
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...
Mar 09, 2017•10 min
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 t...
Mar 02, 2017•9 min
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 close...
Feb 23, 2017•10 min
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 Faceboo...
Feb 09, 2017•10 min
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 h...
Feb 01, 2017•9 min
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 prompt...
Jan 26, 2017•9 min
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:)...
Jan 19, 2017•10 min
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 boo...
Jan 12, 2017•9 min
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...
Jan 01, 2017•10 min
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!
Dec 29, 2016•7 min
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 man...
Dec 22, 2016•11 min
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 ...
Dec 15, 2016•9 min
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...
Dec 08, 2016•10 min
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....
Dec 01, 2016•10 min
Welcome to episode 54 of The Mindful Kind podcast! In this episode, you'll hear an honest and open story about my own fear and stress and how un-mindful I was in a very recent situation. I hope this episode will show you how difficult it can be to practice mindfulness sometimes and how easy it can be to slip into stress. A few things I learned: Lean in to supports. Do research or prepare for challenging situations to make yourself feel safer. Listen to your body. Be open to the positives in chal...
Nov 25, 2016•10 min
