The 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 you're less likely to feel impatient in the first place.

I hope you've enjoyed this episode! Thank you so much and I hope you have a wonderful week, Mindful Kind.

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.