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The Mindful Kind

Author: Rachael Kable

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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
284 Episodes
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Hello and welcome to episode 284 of The Mindful Kind podcast.  In this episode, you'll learn about The Spotlight Effect and how it can amplify feelings of self-consciousness. You'll also discover three strategies to help reduce the impact of The Spotlight Effect, including: Remind yourself about the real impacts of The Spotlight Effect Change your perspective by asking yourself, "Will this matter in 5 years?"  Take a look around and acknowledge that the majority of the people will be experiencing The Spotlight Effect, too, which means they're much more preoccupied with their own mistakes and flaws than paying attention to yours. Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.  Thank you for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 283 of The Mindful Kind podcast. In this episode, you'll discover some fun and effective techniques to help you calm down quickly and savour times of rest, including: The "Relax with the Exhale" breathing technique A mindful listening technique Creating your own self-compassionate affirmation  I highly recommend that you experiment with these techniques during times of rest, instead of scrolling on your phone, and during challenging times, too. To find out more about The Mindful Kind coaching with Rachael Kable, head to: https://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 282 of The Mindful Kind podcast.  If you find yourself being overly critical of your past mistakes and struggling to move on, this episode is for you! You'll learn about some of the reasons why you might find it challenging to move on from mistakes. And, you'll discover four strategies to help you let go of past mistakes, including: Turning your mistakes into lessons Apologising for your mistakes in meaningful ways so they feel resolved Talking about your mistake with someone compassionate and non-judgemental Resisting the urge to dwell on your mistakes Thank you to BetterHelp, a professional online counselling service, for sponsoring this episode of The Mindful Kind. Head over to betterhelp.com/themindfulkind to receive 10% off your first month! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 
Hello and welcome to episode 281 of The Mindful Kind podcast.  In this episode, you'll discover why it's important to stop trying to fix other people's problems so much and some helpful tips that can help you step back, including: Asking people how they would like to deal with their own challenges. Listen to their ideas and support them, rather than jumping in with your advice.  Focusing on your own problems and challenges. Accepting that mistakes, failures, and hard lessons are a normal part of life for everyone. It can sometimes be more helpful to help someone heal after they fall than to stop them trying to fly in the first place.  In the episode, I mention the Enneagram test. Here is the one I used to find out my personality type: https://www.eclecticenergies.com/enneagram/test Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 280 of The Mindful Kind podcast. In this episode, you'll discover some ways to cope with sadness. First, here are some important things to keep in mind: Sadness can be a normal experience and it's not something you have to ignore or push away If you feel prolonged or intense sadness, it can be very helpful to check in with a mental health professional Sadness won't always follow a "normal" pattern or make sense There are also benefits of feeling sad (click here to check out an article about it) Now, here are some strategies for dealing with sadness: Acknowledge when you're feeling sad (without judgement) Create time and space to slow down and do small, nice things that create pleasure Talk about how you feel with someone you trust If you're not sure who to talk to about sadness, I highly recommend my sponsor, BetterHelp, an online counselling service. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.  Make sure you tune into the episode to discover some bonus strategies for coping with sadness from my wonderful Instagram community. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 279 of The Mindful Kind podcast. In this episode, you'll learn about three steps I use (or do my best to use!) to let go of feelings of embarrassment.  The steps include: Experiencing and processing embarrassment Reassuring myself with compassion Allowing time to heal embarrassment and talking openly about my real feelings I hope you enjoy the episode! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 278 of The Mindful Kind podcast.  In this episode, you'll be learning about The Illusion of Control and how it can interfere with your life. You'll also hear about my own experiences with The Illusion of Control and my favourite strategies for dealing with it. Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.  Thank you for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 277 of The Mindful Kind podcast.  In this episode, I've answered a question from some of my listeners about what to do when life feels out of control.  Tip 1: Make at least one small decision every day that feels right for you Tip 2: Practice setting and maintaining your boundaries (check out episodes 254 and 255 for more information about boundaries) Tip 3: Prioritise breaks so you can rest and gain clarity Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 276 of The Mindful Kind podcast.  In this episode, you'll learn how to overcome imposter syndrome, but before you tune in, make sure you check out the previous episode, 275: Signs of Imposter Syndrome.  The tips for overcoming imposter syndrome include: - practice identifying imposter syndrome by questioning negative thoughts about yourself and your success - take a realistic look at your skills and contributions - remind yourself that no one is perfect and everyone makes mistakes. Mistakes don't automatically mean you're not good enough! Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.  If imposter syndrome resonates with you, I'd love to hear about it! Please feel free to send me an email at hello@rachaelkable.com Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 275 of The Mindful Kind podcast. In this episode, you'll learn what imposter syndrome is and four signs that you might be experiencing it, including: Sign 1: Having perfectionistic tendencies Sign 2: Doubting your success Sign 3: Downplaying your achievements to others Sign 4: Feeling like an imposter (even when you're not) and worrying about being "found out" Be sure to stay tuned for episode 276 of The Mindful Kind podcast which will share some ways to overcome imposter syndrome.  A huge thank you to my wonderful listeners for all the support over the years - The Mindful Kind recently reached 8 million downloads! I'm so grateful to everyone who tunes in and I'm excited for the next chapter:) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 
Hello and welcome to episode 274 of The Mindful Kind podcast.  In this episode, you'll learn about three things I've tried to give up to help myself build my confidence, including: Constantly asking for reassurance  Doubting past decisions Comparing myself to other people Giving up these activities as much as possible has allowed me to feel much more confident, and I hope you enjoy learning more about them! If you'd also like to learn how to be kinder to yourself, be sure to check out my Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 273 of The Mindful Kind podcast. In this episode, you'll learn about habit tracking and three tips to help you implement habit tracking yourself, including: Using variety to your advantage and regularly shaking up your habits to keep them interesting Giving yourself plenty of flexibility to achieve your habits Keeping your habit tracking simple and straightforward  Head over to www.rachaelkable.com/podcast/273 to find my favourite habit tracking resource and a discount code you can use! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 272 of The Mindful Kind podcast.  In this episode, you'll learn about "mini-purposes" and why many of them can help you create a sense of purpose in your daily life.  Here are the key topics discussed in this episode: - you don't need to have "one, big purpose" - mini-purposes can simply be positive habits you implement on a regular basis - you don't need to wait for the "right purpose." You can start creating purpose yourself! Here is the link to my Instagram post featuring more daily habits you could try to create a sense of purpose. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 271 of The Mindful Kind podcast.  A few years ago, I completed the VIA Character Strengths Survey and one of my lesser strengths was bravery. Since then, I've been working on this strength and I've found some helpful strategies to build more "everyday" courage.  1: Commit to doing one small thing regularly that makes you feel a bit nervous. Read this Instagram post for ten more ideas! 2: Accept imperfection. Be sure to check out episode 204 of The Mindful Kind podcast called 6 Steps to Overcome Perfectionism and a book called "Mindset" by Carol Dweck. Imperfection can be a normal part of being more courageous, so it's important to learn how to navigate it well. 3: Engage in extra self-care to support yourself after you engage in acts of courage. It can be tough going outside your comfort zone, so make sure to look after yourself. Head to www.rachaelkable.com/podcast/271 to enrol in my free online course, Self-Care For Busy People for more ideas. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!
Hello and welcome to episode 270 of The Mindful Kind podcast.  In this episode, you'll hear three self-compassionate activities you can do after a difficult day, including: - congratulating yourself - doing something nice to look after yourself - connecting with someone supportive If you're looking for someone to talk to, you might like to consider my sponsor, BetterHelp. When you sign up with BetterHelp, you'll be matched with a counsellor based on your preferences, then you can chat via message, phone, or video. Receive 10% off your first month at try trybetterhelp.com/themindfulkind Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.     
Hello and welcome to episode 269 of The Mindful Kind podcast! In this episode, I'm excited to share why discomfort is so important and how it can motivate you to make meaningful changes in  your life (if you let it).  Here are some steps to help you use discomfort to your advantage: 1: Recognize your discomfort 2: Ask yourself, "Is there something I can learn from this discomfort?" 3: Make a plan to make a meaningful change 4: Take action! Head over to www.rachaelkable.com/podcast/269 to download a free chapter of The Mindful Kind book. Otherwise, head to Amazon or The Book Depository to order your copy today! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 268 of The Mindful Kind podcast.  In this episode, I've answered a great question from one of my Mindfulness Made Easy students: how to stop over-apologizing! Here are some of the concepts covered in this episode: How an over-apologizing habit can occur How to build better awareness of your over-apologizing habit What a "selfish" apology is Why unnecessary apologies can limit your confidence A strategy for apologizing less by saying "thank you" instead! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.  
Hello and welcome to episode 267 of The Mindful Kind podcast. In this episode, you'll learn about four happiness lessons from my mood-tracking experiment, including: Accept that you don't always need to be happy Social interactions can boost happiness (a lot!) Morning exercise (of any kind) can help you experience more happiness during the day Purpose and meaningful progress at work can make you feel happier at the end of the day Head over to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. This will give you access to my audio course, Managing Stress at Work (be sure to check out episode 10 for plenty of strategies to help you cultivate happiness at work). Download your free copy of my 5-day Social Wellbeing Challenge at www.rachaelkable.com/podcast/267.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 266 of The Mindful Kind podcast! In this episode, you'll learn about open goals, including: - what open goals actually are - why open goals can be better than strict SMART goals - the potential downside of open goals - examples of open goals Don't forget to find me on Facebook or Instagram (@rachaelkable) and let me know your thoughts on open goals! Looking for more? Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 
Hello and welcome to episode 265 of The Mindful Kind podcast! I hope you're well and having a great week so far.  In this episode of The Mindful Kind podcast, you'll discover more about my journey with social wellbeing and why I started prioritising meaningful connections with others. You'll also learn a fun 5-Day Social Wellbeing Challenge! Head over to www.rachaelkable.com/podcast/265 to download your free copy of the Challenge. I hope you enjoy it! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 
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Comments (22)

علی ناییج

Are you a psychologist?

May 20th
Reply

G Wallace

So stressful listening to this

Feb 24th
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Stu Cook

Enrol? What? Are we made of money? 😁 Haven't you heard there's a squeeze on each of us in these times?

Oct 1st
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Stu Cook

Very helpful 👍

Sep 4th
Reply

Stu Cook

Nice work. Just found this now and found these tips incredibly helpful as I have been fond of ruminating at times. 👍

Aug 20th
Reply

iloveplants

I've been listening to your podcasts for about a year and they've really helped me become more mindful. I've started a new job and have been feeling all the emotions that come with it. Listening to you has helped me listen to my emotions and work through them.Thank you Rachael!!😊

Aug 14th
Reply

Dee S. White

Thanks for sharing.

May 28th
Reply

bookaddict 4real

thankyou for sharing… that took slot of courage… thank you

May 28th
Reply

Gabriela Green

That's one creative way to use the snooze button! Thank you for the idea, Rachael :)

Mar 3rd
Reply

ahmed naeem

I'm so excited to start my mindfulness journey with such a great podcast and an awesome host Rachael Kable. I hope mindfulness is the answer to my exam stress and overthinking as I'm ready to take my 17 years of life to the next stage of being more enlightened mindfully.

Jan 20th
Reply

Shneur Mish

I don't use my mobile phone for one full day. Saturday, as it's my Shabbat.

May 30th
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Sean Reid

Enjoyed this. very helpful thx!

May 27th
Reply

Caren A. Kewer

that was so sweet!

May 6th
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varsha

🌹

Apr 4th
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Kelly Weaver

thankyou

Feb 16th
Reply

Anne Howe

Great topic thanks

Nov 5th
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mimi k

Wasn't your first podcast epidode was about how u don't use mobile much ? I was inspired then . I feel sad to know now u use mobile for everything - mindfulness , work , Facebook , Instagram . I am addicted to mobile so I was thinking of listening to your podcast .

May 25th
Reply (2)

Lara Marshall

Love this podcast ❤️ relaxing & informative in bite sized episodes.

Feb 8th
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C Gordon

I discovered this recently. I love it!! I am starting to look at my life so differently. I feel more positive. :)

Jan 15th
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Heather Currie

The Mindful Kind is my favourite weekly podcast! So much depth and practical content in short and sweet snippets xx

Nov 12th
Reply
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