The Mindful Kind

Hello and welcome to episode 223 of The Mindful Kind podcast.  I hope you're well and safe during these difficult times.  In this episode, I've shared three supportive practices to help you take good care of yourself, including: Mindful self-care Meditation (particularly short breathing techniques to help manage overwhelm) Soothing Touch If you'd like to learn more mindfulness and self-care strategies, be sure to grab a copy of my book, The Mindful Kind - it's currently available on the Book Depository with free worldwide shipping.  Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 222 of The Mindful Kind podcast.  In this episode, I answered questions from my listeners about how to share mindfulness strategies with others and how to support loved ones through difficult times.  Here are the ideas I cover: Remember that other people cope with challenges in different ways. Not only is it important to let them make their own decisions, but it's also important to look after yourself more if you're feeling helpless.  It's often better to lead by example and to let people reach out to you for help and advice when they're ready. There are three ways you can share advice when someone asks you for help: give them valuable resources, tell them about your honest experiences, and create a fun accountability system.  Head over to rachaelkable.com/podcast/222 to sign up for the 7-Day Relaxation Challenge! Thank you for listening and take care, Mindful Kind. 

Hello and welcome to episode 221 of The Mindful Kind podcast.  These are intense and overwhelming times for many people around the world. So, I asked my wonderful community what they would like to hear more about and I received some really thoughtful questions. In this episode, you'll learn about: How to deal with anxiety and spend less time worrying about the future (including 3 effective tips!) How to start new hobbies (and why it's important) during tough times How to engage in self-care as a health professional I've also created a list of great episodes of The Mindful Kind podcast to listen to during challenging times. You can find this list at rachaelkable.com/podcast/221. If you would like to find out more about working with me one-on-one, head over here: https://www.rachaelkable.com/mindfulnesscoaching Thank you so much for listening and take care, Mindful Kind.

Hello and welcome to episode 220 of The Mindful Kind podcast. It’s been a difficult time for many people around the world as coronavirus spreads and self-isolation is becoming more common. Since I’ve been working from home for the last 2 years, I have a few simple strategies for people who might be struggling to adapt to self-isolation situations. I hope these ideas are helpful and if you know of anyone else who may benefit from this episode, please feel free to pass it on. 1: Create meaningful routines. Set start times, incorporate self-care, and look after your wellbeing. The sooner you can set up these routines, the sooner you can enjoy having some structure back in your life. 2: Be prepared for loneliness and do your best to stay connected with your friends and family. For more tips on coping with loneliness, be sure to check out episode 139 of The Mindful Kind podcast. 3: Engage in good self-care. Head over to www.rachaelkable.com/podcast/220 to find more resources to help you do this! Take care and I ho

Hello and welcome to episode 219 of The Mindful Kind podcast.  In this episode, you'll learn about eustress (also known as positive stress). You'll also find out why it's so important and 2 powerful tips to help you embrace it, including: Using affirmations to support yourself through experiences of eustress Mood journaling to understand eustress better  Head over to rachaelkable.com/podcast/219 to get your free copy of the Eustress Mood Journaling Worksheet! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 218 of The Mindful Kind podcast.  First of all, to grab your free copy of the Mindfulness Activities Checklist, head over to www.rachaelkable.com/podcast/218 I hope you enjoy using the checklist to create a consistent mindfulness practice! There are some wonderful mindfulness activities to use on the weekend when you might have a bit more time. Not only are these practices great for living more mindfully, but they can help improve your overall wellbeing, too.  These mindfulness activities include: Having a mindful conversation with someone you care about (be sure to check out episode 24 of The Mindful Kind for mindful listening tips!) Engage in something creative and minimise distractions Spend time in nature Here are two mindful self-care activities you can use during tough days: Write down your thoughts and feelings in a journal Listen to your favourite music, meditation music, or an uplifting podcast. My favourite meditation music is the True North album by Sonesence (affili

Hello and welcome to episode 217 of The Mindful Kind podcast.  In this episode, you'll discover simple mindfulness activities you can easily incorporate into a busy week to help you feel calmer.  Mindfulness activity one: use a mindful breathing technique before you get out of bed in the mornings Mindfulness activity two: do a daily task in a more mindful way Mindfulness activity three: check-in with your emotions (without judgement) Mindfulness activity four: use the Don't Know Mind practice to embrace uncertainty.  If you'd like to read my articles on Medium, you can find my profile here: https://medium.com/@rachaelkable Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 216 of The Mindful Kind podcast.  In this episode, I've shared my thoughts on a mindset I heard while listening to The School of Greatness podcast (episode 839).  The mindset is: "There is no competition and I want everyone in my life to succeed." You'll learn why I think this concept is so great (including how it can strip away comparison and how it can push you out of your comfort zone in a good way).  You'll also hear two ways I'll be embracing this mindset, including: 1: Sending thoughts of success out to other people in the world 2: Actively showing my loved ones that I support them.  Don't forget to subscribe to The Mindful Kind podcast and write a review. For more, be sure to follow me on Instagram and Facebook (@rachaelkable) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 215 of The Mindful Kind podcast.  In this episode, I've answered a lovely listener's question about how to let go of regrets - specifically how to let go of the regret about not being mindful earlier in life.  Here are my three steps for overcoming regrets: 1: Acknowledge your regrets and the accompanying feelings without judgement. Try to notice any unhelpful thoughts and modify them so they become more neutral or positive. 2: Appreciate what you've learned from the experiences that you regret. 3: Take action to stop making the same mistakes over and over again. Find new ways to learn, grow and move forward from the things you regret.  Are you ready to create a personalised and effective mindfulness practice that actually works for you? Be sure to check out The Mindful Kind Coaching at www.rachaelkable.com/mindfulnesscoaching Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 214 of The Mindful Kind podcast.  In this episode, you'll learn what antifragility is and the differences between antifragility, robustness and fragility.  You'll also hear my top 3 ideas for embracing antifragility to live a more meaningful life, including: -looking for positive aspects and opportunities in failures -being less afraid of change and hardship  -making the most of "seasons" of antifragility  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 213 of The Mindful Kind podcast.  In this episode, I've answered a great question from one of my listeners about how to become a more patient person.  Here are my top 6 tips for cultivating patience: Tip 1: Practice mindfulness! This practice can help you develop patience over time by letting go of rushing and appreciating the present moment.  Tip 2: Be self-compassionate - sometimes situations that trigger impatience can be really challenging. Give yourself space to feel impatience without judgement. If you would like some guidance in cultivating self-compassion, be sure to check out my Self-Compassion Meditation Album at: www.rachaelkable.com/shop Tip 3: Let go of "should" statements. Tip 4: Take deep breaths to alleviate the intensity of impatience. Tip 5: Ask yourself if being impatient actually helps! You can also ask yourself if there's something more constructive you could be doing to help the situation, rather than just feeling impatient. Tip 6: Change your expectations so

Hello and welcome to episode 212 of The Mindful Kind podcast.  In this episode, I've answered a lovely listener's question about how to be less of a people-pleaser and start prioritising self-care. Here are three reasons why it's important to prioritise self-care: It can be important for maintaining good mental health  It can teach people around you to engage in self-care, too It can boost your self-worth and self-esteem And here are three tips for putting yourself first: Clearly know what you want and need so you can communicate it  Offer to help when you're actually able Be prepared for some resistance when you stop people-pleasing (at least at first!) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 211 of The Mindful Kind podcast. In this episode, you’ll find out three ways to manage stress during difficult times and my own experiences with these strategies. The three stress management strategies include: Taking care of your physical health Using mindfulness and meditation techniques Allowing emotions to come and go In this episode, I mentioned a number of resources, including: The Lifeline Helpline: 13 11 14 Beyond Blue Kid’s Helpline My meditation albums: www.rachaelkable.com/shop Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 210 of The Mindful Kind podcast.  It's been a challenging time in my part of the world (and much of Australia). The bushfires have caused so much devastation during this fire season and my little family and I evacuated and have been staying in Melbourne. It's been an awful time for so many people but I've also seen incredible examples of kindness and support. If you're willing and able to donate, please consider the following: CFA Victoria Australian Red Cross Help Save Koalas In this episode, you'll learn about three types of empathy, including: Cognitive empathy Emotional empathy Compassionate empathy Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 209 of The Mindful Kind podcast.  In this episode, you'll discover my top tips to help you stick to your New Year's resolutions! Tip 1: Set small goals and gradually build them up (try halving your "ideal" goal and starting with that) Tip 2: Write down your goals to help yourself stay accountable Tip 3: Make your goals fun or interesting Tip 4: Don't implement all your goals at once - choose two or three to start in January, a few more to start in February, and so on.  Thank you to Blinkist for supporting The Mindful Kind podcast. Head to blinkist.com/themindfulkind for your 7-day free trial and, for a limited time, save 25% on an annual subscription. I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 208 of The Mindful Kind podcast.  In this episode, you'll discover more about an exciting new project I've been working on - The Mindful Kind Book Launch Party! Head over to rachaelkable.com/podcast/208 to find out more and secure your spot in this exclusive online party today! You'll also hear 3 of my favourite key takeaways from The Mindful Kind book. Key Takeaway 1: Your mindfulness practice doesn't need to be perfect. You can approach it with an attitude of curiosity, fun and openness. Key Takeaway 2: Mindfulness can help you develop and strengthen your relationships with other people. This is perhaps the most important benefit I've experienced from my mindfulness practice so far! Key Takeaway 3: Self-care isn't selfish or lazy - it's an important responsibility that involves genuinely nourishing your needs and wellbeing.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 207 of The Mindful Kind podcast. In this episode, you'll learn all about values and why it's important to know your own values so you can incorporate them into your life.  Values are key concepts that feel important to you, such as creativity, adventure, achievement and compassion. Find a list of values online and go through the list. Choose your top 5-10 values and start to think about how much (or little) you incorporate those values into your life. Try setting goals based on your most important values. Spend more time with people who have similar values to you. Thank you so much to Blinkist for supporting The Mindful Kind podcast. Head to blinkist.com/themindfulkind to receive a 7-day free trial and be sure to check out The Desire Map by Danielle Laporte and The Big Leap by Gay Hendricks to get inspired and excited about the New Year! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 206 of The Mindful Kind podcast. Are you ready to have a great start to the New Year?  In this episode, you'll discover 4 powerful ways you can prepare for the New Year, including: Let go and move forward from old pain Reflect on the year that's gone by (don't forget to grab your free copy of my workbook: Appreciate and Reflect on the Year That's Gone By) Create a group of balanced and realistic goals Start working on your goals before the New Year actually starts Here are the resources mentioned in this episode: Coping with Christmas, episode 155 of The Mindful Kind podcast 6 Steps to Overcome Perfectionism, episode 204 of The Mindful Kind podcast Curation Journal by Saint Belford Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 205 of The Mindful Kind podcast. In this episode, I've answered a listener's question about how to move forward from a break-up (without destroying the chance to develop a friendship) and how comparison can interfere with moving on.  The two powerful tips for moving forward gracefully include: Tip 1: Focus on the values that are important to you (and pause before you react!) Tip 2: Do things that bring joy and purpose into your life (and also take time to be self-compassionate with vulnerable emotions) You can get your copy of the Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album And don't forget to check out episode 44 of The Mindful Kind for self-care tips to help you get through a break-up and episode 45 to help you deal with comparison.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 204 of The Mindful Kind podcast.  In this episode, I'll be sharing 6 steps to help you overcome perfectionism! Here are the resources mentioned in the episode: Article: How Perfectionism Perpetuates Stress (and what to do about it) Subscribe to my newsletter: https://www.rachaelkable.com/subscribe Follow me on Instagram: @rachaelkable Blog: https://www.rachaelkable.com/blog The 6 steps to overcoming perfectionism include: Step 1: Recognise perfectionism Step 2: Be self-compassionate (check out episode 153 of The Mindful Kind for more tips on this!) Step 3: Re-frame perfectionistic thoughts Step 4: Change perfectionistic behaviours Step 5: Practise imperfection Step 6: Reward yourself whenever you take a step towards overcoming perfectionism Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.