Hello and welcome to episode 203 of The Mindful Kind podcast. In this episode, you'll learn all about self-fulfilling prophecies, including: what a self-fulfilling prophecy is (including two examples from my own life) how self-fulfilling prophecies can stop you from achieving great things and, how self-fulfilling prophecies can actually help you achieve great things Thank you so much for Blinkist for supporting this episode of The Mindful Kind podcast. Head over to www.blinkist.com/themindfulkin...
Nov 21, 2019•10 min
Hello and welcome to episode 202 of The Mindful Kind podcast. In this episode, you'll hear about my own experiences with learning how to appreciate the little things in life. Before practising mindfulness, I often felt caught up in my thoughts and distracted from the present moment. Over time, mindfulness has taught me so much about noticing and appreciating little moments. Here are 5 simple ways you can appreciate some small, yet meaningful, moments in your everyday life. 1: Notice the warmth o...
Nov 14, 2019•8 min
Hello and welcome to episode 201 of The Mindful Kind podcast. In this episode, you'll discover why it's important to write about your dream life so you can set meaningful, positive and energising goals. Head over to www.rachaelkable.com/podcast/201 to grab a free copy of my workbook containing 19 journaling prompts to help you create your dream life! In this episode, you'll learn about 5 of my favourite "dream life" journaling prompts, including: 1: What does your ideal day look like? 2: What is...
Nov 07, 2019•10 min
Hello and welcome to this special celebration episode of The Mindful Kind podcast! Four years ago, I started this beautiful podcasting project and I'm so excited to be celebrating episode 200 with all of my wonderful listeners. In this episode, you'll hear about some of my favourite episodes and what was happening behind-the-scenes. You'll also discover some of my community's favourite episodes and the top tips from those episodes. Plus, you'll hear our brand new introduction! Thank you so much ...
Oct 31, 2019•11 min
Hello and welcome to episode 199 of The Mindful Kind podcast. We're often taught to fear failure, which can result in feelings of frustration, shame, anger, guilt and disappointment. While experiencing failure isn't usually the most enjoyable thing in the world, there are some real upsides to it! In this episode, you'll discover why I think failure is really important and three tips to help you find the positive sides to failures and mistakes. Tip 1: Look for the lesson in every single failure. ...
Oct 24, 2019•9 min
Hello and welcome to episode 198 of The Mindful Kind podcast. In this episode, you'll learn about being vulnerable and going outside your comfort zone, developing new friendships, setting helpful boundaries and nurturing the friendships which are most important to you. Here are the tips covered in this episode: Tip 1 is to meet new people by going out of your comfort zone and doing things where you'll meet like-minded people Tip 2 is to let go of friendships that don't resonate with you or set b...
Oct 17, 2019•10 min
Hello and welcome to episode 197 of The Mindful Kind podcast. In this episode, you'll hear all about the concept of love languages, developed by Dr Gary Chapman. You'll find out more about each love language, including physical touch, quality time, acts of service, gift giving and words of affirmation (plus, you'll discover my own love language!). I've also answered some important questions about love languages, including: Can you have more than one love language? What happens if your partner ha...
Oct 09, 2019•10 min
Hello and welcome to episode 196 of The Mindful Kind podcast. I recently received an insightful email from the lovely Lauren, who was curious to know my thoughts on self-care versus making excuses. In this episode, you'll discover three helpful ideas for engaging in self-care in meaningful and effective ways - without self-sabotage or using self-care as an excuse. Decide what self-care really means to you and use this to navigate your self-care practices Become more aware of all-or-nothing cogni...
Oct 03, 2019•9 min
Hello and welcome to episode 195 of The Mindful Kind podcast. In this episode, you'll learn more about how to embrace uncertainty and feel less overwhelmed by it. You'll hear about an interesting study that found people tend to feel more stressed by uncertainty than when they know something bad will happen. You can learn more about this study here: https://www.ucl.ac.uk/news/2016/mar/uncertainty-can-cause-more-stress-inevitable-pain In this episode, you'll discover 3 tips which can help you cope...
Sep 26, 2019•10 min
Hello and welcome to episode 194 of The Mindful Kind podcast. In this episode, you'll hear some interesting statistics about digital use, why it's important to take digital detoxes and the benefits of taking a break from digital devices, including better productivity, more mindful mornings, stronger connections with people and less stress. You'll also hear about 4 simple tips to help you implement your own digital detoxes, including: Tip 1: Keep your phone out of arm's reach Tip 2: Give yourself...
Sep 19, 2019•9 min
Hello and welcome to episode 193 of The Mindful Kind podcast! In this episode, I've shared some interesting research and helpful information about habit formation from an awesome book I found on Blinkist called The Power of Habit by Charles Duhigg. You'll learn about chunking, which is an automatic process that helps your brain save energy and forms the basis of habit formation. You'll also hear about the three-part loop which makes up a habit, including a cue, a routine and a reward. I've share...
Sep 12, 2019•8 min
Hello and welcome to episode 192 of The Mindful Kind podcast about relaxation strategies for stress. This is the third and final episode of the relaxation mini-series! Be sure to check out episodes 190 and 191 to find out more about the benefits of relaxation and relaxing types of meditation. In this episode, you'll hear about 3 relaxation strategies for stress, including: Mindfully tuning in to one of your senses Using the 4-7-8 breathing technique Writing in a journal. Here are some journaling...
Sep 05, 2019•8 min
Hello and welcome to episode 191 of The Mindful Kind podcast and the second episode of the relaxation mini-series! In this episode, I've shared some of my initial struggles with meditation and how meditation has gradually become one of my favourite activities for intentional and meaningful relaxation. Three types of relaxing meditations I talk about in this episode include: Relaxing with each exhale Progressive muscle relaxation Visualisation If you're looking for a beautiful relaxation resource...
Aug 28, 2019•11 min
Hello and welcome to episode 190 of The Mindful Kind podcast and the first episode of the relaxation mini-series! I'm so excited to let you know about the brand new free relaxation challenge I've created which you can sign up for here: https://www.rachaelkable.com/podcast/190 You'll receive a beautiful PDF workbook, email support from me for the duration of the challenge and a deep breathing video class at the end of the challenge! In this episode, I've shared three soothing and relaxing activit...
Aug 22, 2019•10 min
Hello and welcome to episode 189 of The Mindful Kind podcast. In this episode, I'm sharing my thoughts on a struggle I used to experience regularly, which I call the "Happy Later Fantasy". When I was indulging the "Happy Later Fantasy" I was escaping my reality (because I felt like it wasn't good enough) to picture my "perfect future" and all the happiness I would feel one day. The problems with doing this on a regular basis? I was practicing the opposite of gratitude by focusing on all the thin...
Aug 15, 2019•9 min
Hello and welcome to episode 188 of The Mindful Kind podcast. In this episode, I've taken some time to think about what I'd like to achieve by the end of the year. I set goals based on different life categories and I'd love to invite you to do the same! Those goal setting categories include: Self-care Health Relationships Work Fun Don't forget to subscribe to my newsletter at www.rachaelkable.com/subscribe and head over to www.rachaelkable.com/podcast/188 to grab a free copy of my Celebrating Yo...
Aug 07, 2019•10 min
Welcome to episode 187 of The Mindful Kind podcast! In this episode, I'll be sharing some of my own experiences with the benefits of minimalism, including: valuing things (like relationships and meaningful work) other than material things (I also mention a book called Lost Connections by Johann Hari and some interesting research starting at Chapter 8) more time more financial freedom less time spent cleaning and organising less overwhelm Don't forget to head over to my blog to also discover 8 mi...
Aug 01, 2019•9 min
Hello and welcome to episode 186 of The Mindful Kind podcast. In this episode, I'm really excited to be talking about what emotional intelligence is and some simple tips to cultivate it. The tips include: Being mindful of your emotions Learning about common cognitive distortions and how they can influence your emotions Sharing about your emotions and listening to other people talk about their emotions In the episode, I mention a few different resources you can explore:) Here are the links: 5 Soo...
Jul 24, 2019•11 min
Hello and welcome to episode 185 of The Mindful Kind podcast. In this episode, I've explored the concept of Mudita (vicarious joy), including what it is, why it's important and how I'll be cultivating Mudita in my own life. Here are the ways I'll be cultivating Mudita: By asking my friends and family about the joyful experiences in their lives By feeling happy for people's "highlight reels" on Instagram When feelings of jealousy or envy occur, I'll try to lean into Mudita By becoming more presen...
Jul 17, 2019•8 min
Hello and welcome to episode 184 of The Mindful Kind podcast. I'm getting a little candid on this episode and sharing how I'm putting in an effort to be a more positive person. I tend to find it easy to focus unnecessarily on negative things and I'm trying a few different strategies to try to change that! Here are my tips for cultivating more positivity: Start conversations on positive notes Exercise (even when you don't really feel like it) Practise gratitude every day and in different ways Tre...
Jul 11, 2019•10 min
Hello and welcome to episode 183 of The Mindful Kind podcast. This is Part Two of Cognitive Distortions, so if you haven't yet listened to episode 182, please go and do that first! In this episode, I've shared more interesting examples of cognitive distortions, including: Magnification Emotional reasoning "Should" statements Labelling Personalisation and blame To read the full list of cognitive distortions, head over to my blog post: http://www.rachaelkable.com/blog/cognitive-distortions-and-anx...
Jul 03, 2019•9 min
Hello and welcome to episode 182 of The Mindful Kind podcast. In this episode, I'm really excited to chat about cognitive distortions, including what they actually are, where the concept came from and some examples of different types of cognitive distortions. Here are the 5 types of cognitive distortions shared in this episode: All-or-nothing thinking Overgeneralisation Mental filter Disqualifying the positive Jumping to conclusions (mind reading and fortune telling) Here are some great referenc...
Jun 27, 2019•13 min
Hello and welcome to episode 181 of The Mindful Kind podcast! Thank you for tuning in to this episode - which is actually coming out on the day of my birthday:) I thought I would explore the topic of life purpose and how I'm moving forward after achieving my big goal of writing a book (and then feeling a bit lost afterwards). Here are my 4 top tips for finding more life purpose: Write down all the things that help you feel purposeful (and perhaps, acknowledge why they help you feel purposeful) V...
Jun 20, 2019•12 min
Hello and welcome to episode 180 of The Mindful Kind podcast! In this episode, I've talked all about a recent experience of mine where a stressful morning turned into a wonderful day. Because I often struggle to turn a tough day around, I thought I would do a little research and share some tips for this so we can work on it together! Tip 1 // Exercise - get your body moving and enjoy some endorphins (I'll be aiming to get out of bed earlier so I can be more consistent with this!). Tip 2 // Notic...
Jun 13, 2019•11 min
Hello and welcome to episode 179 of The Mindful Kind podcast. Thank you to Katie for inspiring this episode with her question about how to relax during breaks from college. My top 3 tips for making the most of relaxation include: Prepare yourself to relax by taking some time beforehand to disconnect from work/study/busy-ness and get ready to immerse yourself in relaxation Practice mindfulness during your relaxation time so you can really experience it Practice relaxing every day so it's not a sh...
Jun 06, 2019•11 min
Hello and welcome to episode 178 of The Mindful Kind podcast, which is all about using your phone in a positive way! Here are my top tips: Be aware of your feelings as you use your phone and if you notice yourself experiencing negativity, remember that it's okay to take a step back and look after yourself. Put your phone down to enjoy face-to-face interactions. Delete the apps from your phone that don't add value to your life and find new ones that do add value! Connect with people and share kin...
May 30, 2019•11 min
Hello and welcome to episode 177 of The Mindful Kind podcast about how to be productive when you feel drained. Thank you to everyone on Instagram who voted for this topic! First of all, you'll hear about the two things I prioritise when I'm feeling drained; self-care and my podcast (which is the most important part of my work). You'll also discover my favourite productivity tips, including: Delete social media apps from your phone Keep a list of your favourite self-care activities to do when you...
May 23, 2019•11 min
Hello and welcome to episode 176 of The Mindful Kind podcast. In this episode, you'll hear about my favourite morning activities, including meditation, checking my indoor plants and cuddling my dogs while I slowly prepare for the day ahead. I also asked my Instagram and Facebook communities to share their favourite morning activities! Here are all the links and resources mentioned in the episode: Good Morning Meditation Album - www.rachaelkable.com/shop Facebook - www.facebook.com/rachaelkable I...
May 16, 2019•12 min
Hello and welcome to episode 175 of The Mindful Kind podcast. This episode was inspired by an episode of the Australian television show, "You Can't Ask That". In this episode, you'll hear about my own experiences with what-if thoughts and a simple 4-step process for coping with these types of thoughts. Step 1: Acknowledge the what-if thought Step 2: Practise mindfulness Step 3: Repeat step 1 and 2 Step 4: Seek good quality support Don't forget to find me on Facebook and Instagram by searching fo...
May 09, 2019•10 min
Hello and welcome to episode 174 of The Mindful Kind podcast! In this episode, I've shared my thoughts and advice on creating strong friendships as a highly sensitive person. Here are my top 4 tips: Nurture friendships with kind-hearted, open-minded and compassionate people Put boundaries in place to protect your emotions Join online workshops and courses to find like-minded people Be a little bit reserved at the start of a friendship I also answered these two questions: How can you support some...
May 02, 2019•12 min
