Hello and welcome to episode 323 of The Mindful Kind podcast.  In this episode, you'll learn about the Status Quo Bias and how it might be protecting you and, also, how it might be holding you back.  As you'll hear in the episode, I've recently started a new full time job and made the difficult decision to take some time away from podcasting. If you'd like to stay up to date with my work, I highly recommend joining my email list here: www.rachaelkable.com/subscribe You can also find the show notes and links to further resources at www.rachaelkable.com/podcast/323 Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 323 of The Mindful Kind podcast.  In this episode, you'll learn about the Status Quo Bias and how it might be protecting you and, also, how it might be holding you back.  As you'll hear in the episode, I've recently started a new full time job and made the difficult decision to take some time away from podcasting. If you'd like to stay up to date with my work, I highly recommend joining my email list here: <a href="http://www.rachaelkable.com/subscribe" rel="nofollow" target="_blank">www.rachaelkable.com/subscribe</a> You can also find the show notes and links to further resources at <a href="http://www.rachaelkable.com/podcast/323" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/323</a> Thank you so much for listening and take care, Mindful Kind.

323 // The Status Quo Bias

Hello and welcome to episode 322 of The Mindful Kind podcast.  In this episode, you'll hear some great questions from the students inside my Derail Imposter Syndrome Online Course.  The questions include:  - I just started a new job and I feel like a fraud. Everyone seems so much more qualified than I am and I’m worried I’m in way over my head. What should I do? - I struggle with self-sabotage and whenever I feel like I’m close to success, I usually find a way to destroy it. Is there anything I can do to stop sabotaging myself? - I feel like I’m trying to pretend I’m perfect, especially at work, and it’s exhausting. Why can’t I just let myself make mistakes sometimes? Don't forget to head over to www.rachaelkable.com/podcast/322 to grab your spot inside the Derail Imposter Syndrome Online Course.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 322 of The Mindful Kind podcast.  In this episode, you'll hear some great questions from the students inside my Derail Imposter Syndrome Online Course.  The questions include:  - I just started a new job and I feel like a fraud. Everyone seems so much more qualified than I am and I’m worried I’m in way over my head. What should I do? - I struggle with self-sabotage and whenever I feel like I’m close to success, I usually find a way to destroy it. Is there anything I can do to stop sabotaging myself? - I feel like I’m trying to pretend I’m perfect, especially at work, and it’s exhausting. Why can’t I just let myself make mistakes sometimes? Don't forget to head over to <a href="http://www.rachaelkable.com/podcast/322" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/322</a> to grab your spot inside the Derail Imposter Syndrome Online Course.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

322 // Perfectionism, Self-Sabotage, and Imposter Syndrome

Hello and welcome to episode 321 of The Mindful Kind podcast (and the fourth episode in the relationships mini-series).  In this episode, you'll learn about emotional vulnerability in relationships, including why it's so important and some of my favourite tips to help you implement it.  Don't forget to visit www.rachaelkable.com/podcast/321 to get your copy of my Self-Compassion Meditation Album and find the writing prompts to help you practice acknowledging your emotions.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 321 of The Mindful Kind podcast (and the fourth episode in the relationships mini-series).  In this episode, you'll learn about emotional vulnerability in relationships, including why it's so important and some of my favourite tips to help you implement it.  Don't forget to visit <a href="http://www.rachaelkable.com/podcast/321" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/321</a> to get your copy of my Self-Compassion Meditation Album and find the writing prompts to help you practice acknowledging your emotions.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

321 // Emotional Vulnerability in Relationships

Hello and welcome to episode 320 of The Mindful Kind podcast.  In this episode, you'll learn some of my best tips for developing healthier and more vibrant relationships, including: - Asking for help and support in specific ways - Learning to disagree with compassion - Developing your emotional intelligence Head over to www.rachaelkable.com/podcast/320 to find out more and enrol in a wonderful course about relationships on Mindvalley! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 320 of The Mindful Kind podcast.  In this episode, you'll learn some of my best tips for developing healthier and more vibrant relationships, including: - Asking for help and support in specific ways - Learning to disagree with compassion - Developing your emotional intelligence Head over to <a href="http://www.rachaelkable.com/podcast/320" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/320</a> to find out more and enrol in a wonderful course about relationships on Mindvalley! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

320 // Key Tips For Healthier Relationships 

Hello and welcome to episode 319 of The Mindful Kind podcast. In this episode, you'll discover my best tips for being more present in your relationships, including: Tip 1: Develop small habits that help you spent quality time with your loved ones Tip 2: Organise regular adventures with people you care about Tip 3: Look after your own needs Tip 4: Ask more questions in an open-minded and curious way Tip 5: Create a consistent mindfulness practice Head over to www.rachaelkable.com/podcast/319 to enrol in Mindfulness Made Easy and start creating your own mindfulness practice today! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 319 of The Mindful Kind podcast. In this episode, you'll discover my best tips for being more present in your relationships, including: Tip 1: Develop small habits that help you spent quality time with your loved ones Tip 2: Organise regular adventures with people you care about Tip 3: Look after your own needs Tip 4: Ask more questions in an open-minded and curious way Tip 5: Create a consistent mindfulness practice Head over to <a href="http://www.rachaelkable.com/podcast/319" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/319</a> to enrol in Mindfulness Made Easy and start creating your own mindfulness practice today! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

319 // The Power of Presence in Relationships

Hello and welcome to episode 318 of The Mindful Kind podcast. In this episode, you'll learn about expectations in relationships and how expectations that are either too high or too low can damage important relationships in your life.  You'll also learn some tips for managing your expectations well, including:  - Expressing your expectations assertively and compassionately  - Learning to be flexible with some of your expectations  - Letting go of unrealistic or unhelpful expectations Head over to www.rachaelkable.com/podcast/318 to download a free copy of my Mindful Communication Guide.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 318 of The Mindful Kind podcast. In this episode, you'll learn about expectations in relationships and how expectations that are either too high or too low can damage important relationships in your life.  You'll also learn some tips for managing your expectations well, including:  - Expressing your expectations assertively and compassionately  - Learning to be flexible with some of your expectations  - Letting go of unrealistic or unhelpful expectations Head over to <a href="http://www.rachaelkable.com/podcast/318" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/318</a> to download a free copy of my Mindful Communication Guide.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

318 // Managing Relationship Expectations

Hello and welcome to episode 317 of The Mindful Kind podcast.  As someone who struggled with meditation for a long time thanks to my busy mind, I'm particularly passionate about this topic!     Meditation can be an incredible practice, but it can also be really challenging for anyone who finds it hard to focus. So, in this episode, you'll discover some great meditations for people with busy minds, including: - mindful walking - short breathing techniques - visualisations  Head over to www.rachaelkable.com/podcast/317 to grab a copy of my Relaxation Meditation Album, which features some of the meditations described in this episode.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 317 of The Mindful Kind podcast.  As someone who struggled with meditation for a long time thanks to my busy mind, I'm particularly passionate about this topic!     Meditation can be an incredible practice, but it can also be really challenging for anyone who finds it hard to focus. So, in this episode, you'll discover some great meditations for people with busy minds, including: - mindful walking - short breathing techniques - visualisations  Head over to <a href="http://www.rachaelkable.com/podcast/317" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/317</a> to grab a copy of my Relaxation Meditation Album, which features some of the meditations described in this episode.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

317 // Meditations For Busy Minds

Hello and welcome to episode 316 of The Mindful Kind podcast.  In this episode, you'll learn about the interesting ways that self-love can impact on your relationships.  For example, you might become less judgemental and people will feel like they can be more open with you!  Head over to www.rachaelkable.com/podcast/316 to read my article about implementing self-love after a tough day.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 316 of The Mindful Kind podcast.  In this episode, you'll learn about the interesting ways that self-love can impact on your relationships.  For example, you might become less judgemental and people will feel like they can be more open with you!  Head over to <a href="http://www.rachaelkable.com/podcast/316" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/316</a> to read my article about implementing self-love after a tough day.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

316 // How Self-Love Benefits Your Relationships

Hello and welcome to episode 315 of The Mindful Kind podcast.  In this episode, you'll learn about negative and optimistic attributional styles and how they can impact your life.  You'll also discover some real examples of attributional styles so you can understand how they might be arising in your life, too. Head over to www.rachaelkable.com/podcast/315 to grab your free copy of my favourite list of affirmations! Thank you for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 315 of The Mindful Kind podcast.  In this episode, you'll learn about negative and optimistic attributional styles and how they can impact your life.  You'll also discover some real examples of attributional styles so you can understand how they might be arising in your life, too. Head over to <a href="http://www.rachaelkable.com/podcast/315" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/315</a> to grab your free copy of my favourite list of affirmations! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

315 // Is Your Attributional Style Holding You Back From Happiness?

Hello and welcome to episode 314 of The Mindful Kind podcast.  In this episode, you'll discover why it can be important to practice giving people the benefit of the doubt (including some interesting research about happiness!).  You'll also hear some of my favourite reasons for giving people the benefit of the doubt, including: - It helps me feel less stressed - I feel more compassionate and optimistic  - It's taught me to forgive myself more for my own mistakes Please note that it's not necessarily always a good idea to give people the benefit of the doubt! Make sure you tune into the episode to find out why.  Don't forget to visit www.rachaelkable.com/podcast/314 to download your free copy of my guide, Appreciate And Reflect On The Year That's Gone By.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 314 of The Mindful Kind podcast.  In this episode, you'll discover why it can be important to practice giving people the benefit of the doubt (including some interesting research about happiness!).  You'll also hear some of my favourite reasons for giving people the benefit of the doubt, including: - It helps me feel less stressed - I feel more compassionate and optimistic  - It's taught me to forgive myself more for my own mistakes Please note that it's not necessarily always a good idea to give people the benefit of the doubt! Make sure you tune into the episode to find out why.  Don't forget to visit <a href="http://www.rachaelkable.com/podcast/314" rel="nofollow" target="_blank">www.rachaelkable.com/podcast/314</a> to download your free copy of my guide, Appreciate And Reflect On The Year That's Gone By.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

314 // The Benefit Of The Doubt

The Mindful Kind, hosted by Rachael Kable, shares exciting insights into mindfulness journeys and provides listeners with simple and effective practices to incorporate into their own lives. Being mindful can be a fun and interesting journey and has amazing potential to increase general wellbeing, from managing stress to improving sleep quality. With The Mindful Kind, you will have weekly access to new ideas, personal experiences and practical mindfulness exercises! Thank you for being one of The Mindful Kind. For more wellness tips and articles about mindfulness, head to http://www.rachaelkable.com

Have found this to be very helpful with implementing mindfulness and managing stress in my life.

Great podcast.

Holy cow her pod casted are amazing I love all of them I really hope you try it

Amazing

The Mindful Kind, hosted by Rachael Kable, shares exciting insights into mindfulness journeys and provides listeners with simple and effective practices to incorporate into their own lives. Being mindful can be a fun and interesting journey and has amazing potential to increase general wellbeing, from managing stress to improving sleep quality. With The Mindful Kind, you will have weekly access to new ideas, personal experiences and practical mindfulness exercises! Thank you for being one of The Mindful Kind. For more wellness tips and articles about mindfulness, head to <a href="http://www.rachaelkable.com" rel="nofollow" target="_blank">http://www.rachaelkable.com</a>

The Mindful Kind

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 minimalism hacks: https://www.rachaelkable.com/blog/minimalism-benefits-and-hacks I'd also like to say a huge thank you to all my listeners - The Mindful Kind just reach 4 million downloads! I'm completely blown away:)  Thank you and I hope you have a wonderful week, Mindful Kind. 

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: <ul> <li>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)</li> <li>more time</li> <li>more financial freedom</li> <li>less time spent cleaning and organising</li> <li>less overwhelm</li> </ul> Don't forget to head over to my blog to also discover 8 minimalism hacks: <a href="https://www.rachaelkable.com/blog/minimalism-benefits-and-hacks" rel="nofollow" target="_blank">https://www.rachaelkable.com/blog/minimalism-benefits-and-hacks</a> I'd also like to say a huge thank you to all my listeners - The Mindful Kind just reach 4 million downloads! I'm completely blown away:)  Thank you and I hope you have a wonderful week, Mindful Kind.

187 // Benefits of Minimalism

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 some wonderful 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! 

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 some wonderful 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!

7 // Creating a Mindful Morning

Welcome to episode 89 of The Mindful Kind podcast about cultivating self-worth.  This episode is a follow on from episode 87 of The Mindful Kind about dealing with challenging relationships. Something I talked about was how building self-worth can help us deal with relationships and I thought I would dive a little deeper into that in this episode! First of all, you'll hear some of my own experiences with having low self-worth and why I decided I wanted to improve it. I mentioned some books which I found really insightful and helpful on this journey, including: - The Gifts of Imperfection by Brene Brown - Tiny Beautiful Things by Cheryl Strayed - Quiet by Susan Cain - You can Heal Your Life by Louise Hay Here are my two top tips for improving self-worth: TIP 1 // Stop outsourcing your self-worth Look at how you might be outsourcing your self-worth and choose instead to appreciate your personality, choices, individuality etc.  TIP 2 // Use affirmations Affirmations help us train our brains to think in new and more positive ways. For a great resource, check out Louise Hays website at: www.louisehay.com  My latest interview was on the Live Immediately podcast with Mike Campbell (episode 49).  And don't forget you can support The Mindful Kind podcast on Patreon at www.patreon.com/themindfulkind I hope you have a wonderful week, Mindful Kind!

Welcome to episode 89 of The Mindful Kind podcast about cultivating self-worth.  This episode is a follow on from episode 87 of The Mindful Kind about dealing with challenging relationships. Something I talked about was how building self-worth can help us deal with relationships and I thought I would dive a little deeper into that in this episode! First of all, you'll hear some of my own experiences with having low self-worth and why I decided I wanted to improve it. I mentioned some books which I found really insightful and helpful on this journey, including: - The Gifts of Imperfection by Brene Brown - Tiny Beautiful Things by Cheryl Strayed - Quiet by Susan Cain - You can Heal Your Life by Louise Hay Here are my two top tips for improving self-worth: TIP 1 // Stop outsourcing your self-worth Look at how you might be outsourcing your self-worth and choose instead to appreciate your personality, choices, individuality etc.  TIP 2 // Use affirmations Affirmations help us train our brains to think in new and more positive ways. For a great resource, check out Louise Hays website at: <a href="http://www.louisehay.com" rel="nofollow" target="_blank">www.louisehay.com</a> My latest interview was on the Live Immediately podcast with Mike Campbell (episode 49).  And don't forget you can support The Mindful Kind podcast on Patreon at <a href="http://www.patreon.com/themindfulkind" rel="nofollow" target="_blank">www.patreon.com/themindfulkind</a> I hope you have a wonderful week, Mindful Kind!

89 // Cultivating Self Worth

With 8 more practical, fun and easy tips to be mindful in 2016, Part 2 of this episode is absolutely packed with mindfulness inspiration.  Learn how to go for a mindful walk, how to journal in a mindful way and experience a guided visualisation, plus much more! A written version of "How to be Mindful in 2016" will be published soon on my website at www.rachaelkable.com/blog so you can have a reminder of all the tips I've shared.  If you enjoy this episode, I would absolutely love to read your review on iTunes! Thank you for being one of The Mindful Kind:) 

With 8 more practical, fun and easy tips to be mindful in 2016, Part 2 of this episode is absolutely packed with mindfulness inspiration.  Learn how to go for a mindful walk, how to journal in a mindful way and experience a guided visualisation, plus much more! A written version of "How to be Mindful in 2016" will be published soon on my website at <a href="http://www.rachaelkable.com/blog" rel="nofollow" target="_blank">www.rachaelkable.com/blog</a> so you can have a reminder of all the tips I've shared.  If you enjoy this episode, I would absolutely love to read your review on iTunes! Thank you for being one of The Mindful Kind:)

6 // How to be Mindful in 2016: Part Two

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 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 to switch off autopilot and pay attention as your habits unfold for a more mindful experience! I hope you have a wonderful week, Mindful Kind. 

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 <a href="http://www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life" rel="nofollow" target="_blank"> www.rachaelkable.com/blog/powerful-guide-for-happier-mindful-life</a> 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 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 to switch off autopilot and pay attention as your habits unfold for a more mindful experience! I hope you have a wonderful week, Mindful Kind.

69 // Happy Habits and Mindfulness

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. 

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: <a href="http://slowyourhome.com/199/" rel="nofollow" target="_blank">http://slowyourhome.com/199/</a> 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: <a href="http://www.theblueroom.bupa.com.au/blogawards" rel="nofollow" target="_blank">http://www.theblueroom.bupa.com.au/blogawards</a> 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.

98 // Simple Self-Care for Time-Poor People

In episode 73 of The Mindful Kind podcast, discover how to build resilience to better cope with change. If you haven't yet listened to the first episode of The Resilience Series, you might like to go back and listen to episode 72 for an introduction. Tips for being resilient and mindful:  Try to think positive when faced with change. Write down how you want to deal change, self-care practices you can use in times of hardship, numbers of family and friends you can call, inspirational quotes and anything else which might help.  Be aware of your thinking patterns and practise being mindful to minimise rumination and obsessing about the future. "Is it helpful for me to be thinking about the past or future right now and if not, how can I re-focus on the now?" Listen to previous episodes of this podcast to build up your mindfulness practices.  Be organised, open-minded and pro-active as much as possible.   Explore my website at www.rachaelkable.com for more mindfulness inspiration:) I hope you have a wonderful week, Mindful Kind!

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: <ul> <li>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. </li> <li>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?"</li> <li>Listen to previous episodes of this podcast to build up your mindfulness practices. </li> <li>Be organised, open-minded and pro-active as much as possible. </li> </ul> Explore my website at <a href="http://www.rachaelkable.com" rel="nofollow" target="_blank">www.rachaelkable.com</a> for more mindfulness inspiration:) I hope you have a wonderful week, Mindful Kind!

73 // Coping With Change

Hello and welcome to episode 161 of The Mindful Kind podcast! In this episode, you'll discover 9 tips to help you create a mindful, positive and relaxing morning.  Tips for when you're short on time:  Do an activity mindfully (like putting on moisturiser) by paying attention to the look, aroma and sensation of it Do a simple mindfulness practice if you wake up before your alarm goes off Rather than having a mindful drink, just enjoy each sip by closing your eyes and noticing the flavour  Tips for when you have a little longer (e.g. 15 minutes):  Write in a journal Do a creative activity mindfully Meditate. You can discover my Good Morning Meditation Album (and journal) at www.rachaelkable.com/shop  Tips for when you have an hour or two:  Take a bath (and leave your phone out of the room) Cook and eat your breakfast mindfully Do a yin yoga class (at home or at a studio)  I hope you enjoyed the episode! If you would like to hear more about mindfulness and meditation, be sure to follow me on Instagram and Facebook (just search for Rachael Kable).  Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 161 of The Mindful Kind podcast! In this episode, you'll discover 9 tips to help you create a mindful, positive and relaxing morning.  Tips for when you're short on time: <ul> <li>Do an activity mindfully (like putting on moisturiser) by paying attention to the look, aroma and sensation of it</li> <li>Do a simple mindfulness practice if you wake up before your alarm goes off</li> <li>Rather than having a mindful drink, just enjoy each sip by closing your eyes and noticing the flavour</li> </ul> Tips for when you have a little longer (e.g. 15 minutes): <ul> <li>Write in a journal</li> <li>Do a creative activity mindfully</li> <li>Meditate. You can discover my Good Morning Meditation Album (and journal) at <a href="http://www.rachaelkable.com/shop" rel="nofollow" target="_blank">www.rachaelkable.com/shop</a></li> </ul> Tips for when you have an hour or two: <ul> <li>Take a bath (and leave your phone out of the room)</li> <li>Cook and eat your breakfast mindfully</li> <li>Do a yin yoga class (at home or at a studio)</li> </ul> I hope you enjoyed the episode! If you would like to hear more about mindfulness and meditation, be sure to follow me on Instagram and Facebook (just search for Rachael Kable).  Thank you for listening and I hope you have a wonderful week, Mindful Kind.

161 // Tips for a Mindful Morning

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 of the water when you take a shower 2: Play your favourite song and listen to it like you're hearing it for the last time and you want to remember everything about it 3: Tune in to your sense of smell when you're drinking a hot drink 4: Spend time consciously appreciating nature 5: Find your own favourite mindful moments in your everyday life Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

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 of the water when you take a shower 2: Play your favourite song and listen to it like you're hearing it for the last time and you want to remember everything about it 3: Tune in to your sense of smell when you're drinking a hot drink 4: Spend time consciously appreciating nature 5: Find your own favourite mindful moments in your everyday life Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

202 // Appreciating Little Things in Life

Hello and welcome to episode 102 of The Mindful Kind podcast! This is the second episode of the mini-series about communication, so if you haven't already, you might like to listen to the episode 101 for an introduction to communication.  In this episode, you'll discover more about assertiveness, including:  Examples of what assertiveness is Some basic assertive rights - to see the full list, here is the link: https://www.goodreads.com/work/quotes/1085484-when-i-say-no-i-feel-guilty-how-to-cope---using-the-skills-of-systema Simple tips for being more assertive  Tip 1 // See the situation from another person's perspective and notice if it would actually be helpful for you to share your real opinion. Tip 2 // Know that it's ok to change your mind.  Tip 3 // Try not to take it personally if someone doesn't respond well to your assertiveness.  Tip 4 // Be assertive as soon as possible to avoid over-thinking it. I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 102 of The Mindful Kind podcast! This is the second episode of the mini-series about communication, so if you haven't already, you might like to listen to the episode 101 for an introduction to communication.  In this episode, you'll discover more about assertiveness, including: <ul> <li>Examples of what assertiveness is</li> <li>Some basic assertive rights - to see the full list, here is the link: <a href="https://www.goodreads.com/work/quotes/1085484-when-i-say-no-i-feel-guilty-how-to-cope---using-the-skills-of-systema" rel="nofollow" target="_blank">https://www.goodreads.com/work/quotes/1085484-when-i-say-no-i-feel-guilty-how-to-cope---using-the-skills-of-systema</a></li> <li>Simple tips for being more assertive</li> </ul> Tip 1 // See the situation from another person's perspective and notice if it would actually be helpful for you to share your real opinion. Tip 2 // Know that it's ok to change your mind.  Tip 3 // Try not to take it personally if someone doesn't respond well to your assertiveness.  Tip 4 // Be assertive as soon as possible to avoid over-thinking it. I hope you have a wonderful week, Mindful Kind.

102 // How to be Assertive

Hello and welcome to episode 169 of The Mindful Kind podcast.  In this episode, you'll hear more about self-acceptance, including what it is and 4 tips to help you accept yourself more.  Tips include: 1: Know that you deserve to accept yourself 2: Be curious about improving rather than beating yourself up over mistakes  3: Celebrate your perceived shortcomings and flaws 4: Be proud of being unique Be sure to subscribe to The Mindful Kind podcast so you won't miss Part 2 of this episode, in which I'll share another 7 tips for cultivating self-acceptance.  Thank you for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 169 of The Mindful Kind podcast.  In this episode, you'll hear more about self-acceptance, including what it is and 4 tips to help you accept yourself more.  Tips include: 1: Know that you deserve to accept yourself 2: Be curious about improving rather than beating yourself up over mistakes  3: Celebrate your perceived shortcomings and flaws 4: Be proud of being unique Be sure to subscribe to The Mindful Kind podcast so you won't miss Part 2 of this episode, in which I'll share another 7 tips for cultivating self-acceptance.  Thank you for listening and I hope you have a wonderful week, Mindful Kind.

169 // Tips to Help You Accept Yourself

Hello and welcome to episode 158 of The Mindful Kind podcast about bad habits to break in 2019.  In this episode, I'll be sharing all the unhelpful habits I'd like to break this year, including:  Being too busy Saying "yes" when I actually want to say "no" Prioritising screen time Letting negative thoughts and emotions rule the show Buying new things unnecessarily  I hope you enjoy this personal episode and that it inspires you to think of a few things you might like to stop doing in 2019! I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 158 of The Mindful Kind podcast about bad habits to break in 2019.  In this episode, I'll be sharing all the unhelpful habits I'd like to break this year, including: <ul> <li>Being too busy</li> <li>Saying "yes" when I actually want to say "no"</li> <li>Prioritising screen time</li> <li>Letting negative thoughts and emotions rule the show</li> <li>Buying new things unnecessarily</li> </ul> I hope you enjoy this personal episode and that it inspires you to think of a few things you might like to stop doing in 2019! I hope you have a wonderful week, Mindful Kind.

158 // Bad Habits to Break in 2019

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!

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.  <a href="http://www.drjonr.com/podcast/14" rel="nofollow" target="_blank">Interview for The Wellness Cafe with Dr Jon.</a> I hope you have a wonderful week, Mindful Kind!

66 // Daily Chores and Mindfulness

Hello and welcome to episode 87 of The Mindful Kind podcast! In this episode, I'm answering the most common question my listeners ask me, which is how to deal with challenging people.  So, here are my top 5 tips: 1 // Acknowledge how you feel and show yourself some self-compassion.  2 // Remember that your perspective/experience isn't the same as anyone's else's. 3 // Communicate! You might like to revisit episodes 24 and 60 for tips on mindful listening and communication.  4 // Build you own confidence and sense of self-worth. To read an article I wrote on this topic, head to: www.rachaelkable.com/blog/mindful-and-powerful-confidence-tips 5 // Have a safe way to debrief (and don't send texts or emails about other people!).  I hope you enjoy the episode and have a wonderful week, Mindful Kind:)

Hello and welcome to episode 87 of The Mindful Kind podcast! In this episode, I'm answering the most common question my listeners ask me, which is how to deal with challenging people.  So, here are my top 5 tips: 1 // Acknowledge how you feel and show yourself some self-compassion.  2 // Remember that your perspective/experience isn't the same as anyone's else's. 3 // Communicate! You might like to revisit episodes 24 and 60 for tips on mindful listening and communication.  4 // Build you own confidence and sense of self-worth. To read an article I wrote on this topic, head to: <a href="http://www.rachaelkable.com/blog/mindful-and-powerful-confidence-tips" rel="nofollow" target="_blank">www.rachaelkable.com/blog/mindful-and-powerful-confidence-tips</a> 5 // Have a safe way to debrief (and don't send texts or emails about other people!).  I hope you enjoy the episode and have a wonderful week, Mindful Kind:)

87 // Dealing With Challenging People

Welcome to episode 114 of The Mindful Kind podcast, and the final episode of the outlooks on life mini-series. If you haven't yet heard the rest of the series, you might like to listen to episode 112 about realism and episode 113 about pessimism before tuning in to this episode about optimism! In this episode, you'll discover:  What optimism is The pros and cons of being optimistic Situations optimism can be really useful A great meditation practice for optimistic people What optimistic realism is  Don't forget to head over to my website and join my community to gain access to all my free resources: http://www.rachaelkable.com/newsletter-sign-up I hope you have a wonderful week, Mindful Kind!

Welcome to episode 114 of The Mindful Kind podcast, and the final episode of the outlooks on life mini-series. If you haven't yet heard the rest of the series, you might like to listen to episode 112 about realism and episode 113 about pessimism before tuning in to this episode about optimism! In this episode, you'll discover: <ul> <li>What optimism is</li> <li>The pros and cons of being optimistic</li> <li>Situations optimism can be really useful</li> <li>A great meditation practice for optimistic people</li> <li>What optimistic realism is</li> </ul> Don't forget to head over to my website and join my community to gain access to all my free resources: <a href="http://www.rachaelkable.com/newsletter-sign-up" rel="nofollow" target="_blank">http://www.rachaelkable.com/newsletter-sign-up</a> I hope you have a wonderful week, Mindful Kind!

114 // Outlooks on Life: Optimism

Hello and welcome to episode 168 of The Mindful Kind podcast.  In this episode you'll discover why it's important to go outside your comfort zone, an example of how I went outside my own comfort zone and some tips about how you can go outside your comfort zone, too.  The tips include:  Seek support for particularly challenging journeys outside your comfort zone Try doing everyday things differently Change ‘I can’t do it’ to ‘I can’t do it, yet’ Return to your comfort zone to recharge, or when you’ve gone beyond optimal stress Use affirmations  Do nothing (make sure you listen to the episode to find out why!)  To find out more about my book, head over to www.rachaelkable.com/themindfulkindbook  You can also find The Mindful Kind Audiobook on Bolinda, Audible, Google Play and Amazon.  Don't forget to check out my latest interviews on the  Demystifying College Admissions Podcast and Wellbeing Weekly!   Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 168 of The Mindful Kind podcast.  In this episode you'll discover why it's important to go outside your comfort zone, an example of how I went outside my own comfort zone and some tips about how you can go outside your comfort zone, too.  The tips include: <ul> <li>Seek support for particularly challenging journeys outside your comfort zone</li> <li>Try doing everyday things differently</li> <li>Change ‘I can’t do it’ to ‘I can’t do it, yet’</li> <li>Return to your comfort zone to recharge, or when you’ve gone beyond optimal stress</li> <li>Use affirmations </li> <li>Do nothing (make sure you listen to the episode to find out why!)</li> </ul> To find out more about my book, head over to <a href="http://www.rachaelkable.com/themindfulkindbook" rel="nofollow" target="_blank">www.rachaelkable.com/themindfulkindbook</a> You can also find The Mindful Kind Audiobook on <a href="http://bit.ly/2TMlQuE" rel="nofollow" target="_blank">Bolinda</a>, <a href="https://adbl.co/2TJMogm" rel="nofollow" target="_blank">Audible</a>, <a href="http://bit.ly/2TJ8X4L" rel="nofollow" target="_blank">Google Play</a> and <a href="https://amzn.to/2TIZhHo" rel="nofollow" target="_blank">Amazon</a>.  Don't forget to check out my latest interviews on the <a href="https://juliekimconsulting.com/how-to-be-mindful-college-admissions-rachael-kable/" rel="nofollow" target="_blank"> Demystifying College Admissions Podcast</a> and <a href="https://www.wellbeingweekly.com.au/podcast95/" rel="nofollow" target="_blank">Wellbeing Weekly</a>! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

168 // Tips for Going Outside Your Comfort Zone

Resilience

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 you strengthen your relationships: 27- Strengthening Relationships  24- Mindful Listening 23- Connection and Support I hope you have a wonderful week, Mindful Kind!

Rach's interview on the Intention podcast with Tyson Popplestone: <a href="http://www.tysonpopplestone.com/articles/podcast020" rel="nofollow" target="_blank">http://www.tysonpopplestone.com/articles/podcast020</a> Welcome to the first episode of the Resilience Series, which is about relationships! In this episode, discover: <ul> <li>What is resilience?</li> <li>Can we become more resilient?</li> <li>What does mindfulness have to do with resilience?</li> <li>How do our relationships impact resilience?</li> <li>Are we either resilient or not resilient?</li> <li>What can you do to strengthen your relationships?</li> </ul> Further episodes which can help you strengthen your relationships: 27- Strengthening Relationships  24- Mindful Listening 23- Connection and Support I hope you have a wonderful week, Mindful Kind!

72 // Resilience and Relationships

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 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: <ul> <li> Taking care of your physical health </li> <li> Using mindfulness and meditation techniques </li> <li> Allowing emotions to come and go </li> </ul> In this episode, I mentioned a number of resources, including: <a href="https://www.lifeline.org.au/" rel="nofollow" target="_blank">The Lifeline Helpline</a>: 13 11 14 <a href="https://www.beyondblue.org.au/" rel="noopener nofollow" target="_blank">Beyond Blue</a> <a href="https://kidshelpline.com.au/" rel="noopener nofollow" target="_blank">Kid’s Helpline</a> My meditation albums: <a href="https://www.rachaelkable.com/shop" rel="noopener nofollow" target="_blank">www.rachaelkable.com/shop</a> Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

211 // Managing Stress During Difficult Times

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 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.  <ul> <li>Values are key concepts that feel important to you, such as creativity, adventure, achievement and compassion.</li> <li>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.</li> <li>Try setting goals based on your most important values.</li> <li>Spend more time with people who have similar values to you.</li> </ul> Thank you so much to Blinkist for supporting The Mindful Kind podcast. Head to <a href="blinkist.com/themindfulkind" rel="noopener nofollow" target="_blank">blinkist.com/themindfulkind</a> 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.

207 // How to Live a Values-Based Life

Hello and welcome to episode 170 of The Mindful Kind podcast! This is part 2 of the self-acceptance episode, so if you haven't tuned in to episode 169 yet, be sure to check it out first to hear the first 4 self-acceptance tips. More self-acceptance tips: Tip 5: Focus on your strengths, skills and qualities. Try to acknowledge your strengths and accept compliments from others. Check out episode 21 of The Mindful Kind podcast to find out more about gratitude and training ourselves to look for the good things in life. Tip 6: Improve your self-talk by replacing self-criticism with kind and encouraging thoughts.  Tip 7: Spend time with people who encourage you to accept yourself. Tip 8: Be self-compassionate. Tune in to episode 153 of The Mindful Kind to learn more about self-compassion, including what it is and what it looks like. Also, if you are looking for guidance on being more self-compassionate, be sure to check out my meditation album about self-compassion: http://www.rachaelkable.com/selfcompassion-album  Tip 9: Laugh with yourself when you make mistakes.  Tip 10: Do things that make you feel proud of yourself. To find out more about living in a way that aligns with your values, you might enjoy reading The Desire Map  by Danielle Laporte.  Tip 11: Set realistic goals to build yourself up and celebrate each step you take towards bigger dreams.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 170 of The Mindful Kind podcast! This is part 2 of the self-acceptance episode, so if you haven't tuned in to episode 169 yet, be sure to check it out first to hear the first 4 self-acceptance tips. More self-acceptance tips: Tip 5: Focus on your strengths, skills and qualities. Try to acknowledge your strengths and accept compliments from others. Check out episode 21 of The Mindful Kind podcast to find out more about gratitude and training ourselves to look for the good things in life. Tip 6: Improve your self-talk by replacing self-criticism with kind and encouraging thoughts.  Tip 7: Spend time with people who encourage you to accept yourself. Tip 8: Be self-compassionate. Tune in to episode 153 of The Mindful Kind to learn more about self-compassion, including what it is and what it looks like. Also, if you are looking for guidance on being more self-compassionate, be sure to check out my meditation album about self-compassion: <a href="http://www.rachaelkable.com/selfcompassion-album" rel="nofollow" target="_blank">http://www.rachaelkable.com/selfcompassion-album</a> Tip 9: Laugh with yourself when you make mistakes.  Tip 10: Do things that make you feel proud of yourself. To find out more about living in a way that aligns with your values, you might enjoy reading <a href="t.dgm-au.com/qBemn" rel="nofollow" target="_blank">The Desire Map</a>  by Danielle Laporte.  Tip 11: Set realistic goals to build yourself up and celebrate each step you take towards bigger dreams.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

170 // More Tips to Help You Accept Yourself

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