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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
297 Episodes
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Hello and welcome to episode 297 of The Mindful Kind podcast.  In this episode, you'll learn about toxic positivity and how you can protect yourself from it. Please keep in mind that toxic positivity can be a complicated issue and there might not always be a "black and white" solution. Here are some strategies for protecting yourself from toxic positivity: Don't blame yourself if someone says you're not "happy enough." You might like to remove yourself from the situation and take some time to process your feelings where you feel safe. Use a self-soothing strategy, like soothing touch or a self-compassionate affirmation. Honour your emotions and needs. Don't forget to subscribe to The Mindful Kind podcast so you won't miss any future episodes! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 296 of The Mindful Kind podcast.  In this episode, you'll learn about some practical strategies to help you be more optimistic during difficult times.  To understand optimism a little more, be sure to check out episode 114 of The Mindful Kind, "Outlooks on Life: Optimism." Please keep in mind that you don't have to feel happy in order to be optimistic! Below are three strategies to help you be more optimistic during difficult times: 1: Identify the loudest negative thought and gently challenge it (then focus your attention on a more optimistic thought)  2: Practice gratitude or observing your strengths during difficult times 3: Take empowered action. Choose one small thing you can do to help make the difficult situation a little better Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 295 of The Mindful Kind podcast. In this episode, you'll learn about an "assertiveness hangover" - a concept inspired by a recent session with a wonderful client.  An assertiveness hangover can occur after you clearly implement your boundaries, but then feeling guilty or worried about them. If you'd like to learn more about assertiveness, read chapter 15 of The Mindful Kind book and listen to episode 102 of The Mindful Kind podcast. Here are 3 steps for dealing with an assertiveness hangover: 1: Reassure yourself and commend yourself for being assertive. 2: Feel your emotions (eg guilt or worry) without reacting to them. 3: Keep being assertive! Watch out for the benefits of it and keep building your skills. To find out more about working with me via Skype, head over to www.rachaelkable.com/podcast/295. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 294 of The Mindful Kind podcast! In this episode, you'll learn more about kindness and how it can be beneficial for you and the people around you. You'll also learn a specific way you can be more kind this week (or anytime, really!) - by using kind statements. Here are the statements you could use to offer kindness to someone else: 1: I really admire the way you... (insert what you admire) 2: You brightened my day because... (insert why they brightened your day) 3: It's awesome spending time with you 4: I'm here for you if you need me 5: You're doing really well Good luck trying these out:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!
Hello and welcome to episode 293 of The Mindful Kind podcast.  In this episode, you'll learn about one of the key personality traits called agreeableness.  Not only will you learn about the benefits of agreeableness (including increased happiness), but you'll also discover how too much agreeableness might be holding you back. Below are the resources mentioned in this episode. Book: Be Who You Want by Christian Jarrett Book: The Mindful Kind by Rachael Kable Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 292 of The Mindful Kind podcast.  In this episode, you'll discover the best goal-setting strategy I've come across this year; If-Then Plans! In the 1990s, psychologist Peter Gollwitzer found that people were more likely to achieve their goals when they created if-then plans (and further studies have confirmed this!). So, in this episode, I'll guide you to create your own if-then plans (including alternative if-then plans). Head over to www.rachaelkable.com/podcast/292 for more goal-setting resources I've created to help you reach your greatest dreams:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 
Hello and welcome to episode 291 of The Mindful Kind podcast.  In this episode, you'll learn about The Illusion of Transparency - the tendency to greatly overestimate how much other people know your mental state.  Understanding The Illusion of Transparency can help you feel more confident, improve your communication skills, and strengthen your relationships.  Don't forget to head over to www.rachaelkable.com to sign up for my newsletter list! Thank you for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 290 of The Mindful Kind podcast.  Last week, a friend of mine asked me to send her some kind words and reassurance and it got me thinking - maybe, you could use some, too! Tune into this episode if you've had a rough day or if you're feeling vulnerable and I'll tell you a few things that might be helpful.  Don't forget to head over to www.rachaelkable.com/podcast/290 to enrol in my mini-course, Self-Care For Busy People, for free! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 
Hello and welcome to episode 289 of The Mindful Kind podcast.  One of my listeners recently asked me a great question - am I analysing myself too much? In this episode, you'll discover some of the signs that you might be analysing yourself (and others) too much. Plus, you'll hear four strategies to help you stop over-analysing, including: - How to take "The Gentle Approach" when it comes to personal development  - Using stress as a signal to slow down - Focusing on yourself more than you focus on other people - Prioritising fun! Don't forget to tune in to these episodes of The Mindful Kind: 281 (Stop fixing other people's problems so much) and 288 (A surprising stress management technique). Head over to www.rachaelkable.com/podcast/289 to grab your copy of A 5-Step Guide To A Happier, More Mindful Life.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 
Hello and welcome to episode 288 of The Mindful Kind podcast. In this episode, you'll learn about a helpful stress management technique called "Personal Thinking Time." Not only do I enjoy using this technique myself, but I often recommend it to my clients, as well.  Here are some tips for implementing Personal Thinking Time: Minimise distractions  Be open-minded. Some sessions might feel effortless and productive, while some might feel challenging or confronting Save your "over-active" thoughts for Personal Thinking Time Remember you can end your session whenever you want To find out more about working with me one-on-one via Skype, head over to www.rachaelkable.com/podcast/288  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 287 of The Mindful Kind podcast.  In this episode, you'll learn about The Ostrich Effect and how it can create stress in your life.  You'll also discover a challenge to start overcoming The Ostrich Effect! To complete the challenge, try to do the following: Identify a problem in your life you've been avoiding (it can be big or small) Write down all the potential actions you could take to deal with the problem Choose one action (or develop a plan of actions) and start implementing it Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 
Hello and welcome to episode 286 of The Mindful Kind podcast.  In this episode, you'll learn about discomfort and how it can increase gratitude, happiness, and life satisfaction. Here are the key take-aways: People who experience adversity are more likely to appreciate small pleasures (as long as their adversities are in the past) Too much of a good thing can become unpleasant Discomfort can lead to an increase in mindfulness and a decrease in stress The strategy I share for embracing more discomfort is to go outside your comfort zone and try new things, then allow yourself to process challenging emotions that might arise along the way. Head over to www.rachaelkable.com/podcast/286 to grab a free chapter of The Mindful Kind book, called "Exploring Outside Your Comfort Zone." Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.
Hello and welcome to episode 285 of The Mindful Kind podcast. In this episode, you'll learn about some interesting research about enjoyable activities and how they can contribute to happiness. Here are some of the resources mentioned in the episode: Book: "Be Who You Want" by Christian Jarrett Study about enjoyable activities  Head over to www.rachaelkable.com/podcast/285 to grab your copy of "A Powerful 5-Step Guide to a Happier, More Mindful Life When it comes to engaging in enjoyable activities, don't forget that quality can be more important than quantity, be as mindful as you can (and avoid thinking about work), and try engaging in a variety of enjoyable activities, such as listening to music, reading books, catching up with relatives, and attending sports events. Thank you for listening and I hope you have a wonderful week, Mindful Kind.
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.
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Comments (22)

علی ناییج

Are you a psychologist?

May 20th
Reply

G Wallace

So stressful listening to this

Feb 24th
Reply

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
Reply

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
Reply

Sean Reid

Enjoyed this. very helpful thx!

May 27th
Reply

Caren A. Kewer

that was so sweet!

May 6th
Reply

varsha

🌹

Apr 4th
Reply

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
Reply

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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