The Mindful Kind

Hello and welcome to episode 163 of The Mindful Kind podcast!

Having struggled with anxiety while driving and hearing about a few similar experiences from my listeners, I thought it was time to do an episode about mindfulness for nervous drivers.

You'll discover all my top tips for managing stress while driving and using your daily commute as an opportunity to practice mindfulness!

Tip 1: Notice your emotional state

Tip 2: Observe what's happening around you

Tip 3: Use deep breathing exercises and body relaxation

Tip 4: Set an intention to drive mindfully before you go anywhere

Tip 5: Listen to soothing music

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 162 of The Mindful Kind podcast.

In this episode, you'll discover my 3 top tips for meditating in the morning and why it can be so important.

To pre-order a copy of my book, The Mindful Kind, head to: http://www.rachaelkable.com/themindfulkindbook

And to stay up to date with my book launch events, please follow me on Instagram @rachaelkable or Facebook: www.facebook.com/rachaelkable

Morning Meditation Tips

Tip 1: Use a breathing technique, such as the breathing waltz, oceanic breathing, or mindful breathing.

Tip 2: Meditate before you get out of bed in the morning (but make sure to practice in a seated position).

Tip 3: Check in with how you're feeling emotionally.

If you would like to grab a copy of my Good Morning Meditation Album, head over here: http://www.rachaelkable.com/good-morning-album

Thank you so much 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:

• 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 160 of The Mindful Kind podcast!

In this episode, you'll discover how to create a list of things to do for fun and why it can be a really important and powerful method of bringing more joy into your life.

I've also shared my favourite things to do for fun, including:

• Watering my indoor plants
• Curling up on the couch with the dogs and a good book
• Doing yin yoga
• Watching funny shows like Lano and Woodley
• Spending time in nature

Here are 3 reasons why it's important to create a list of things to do for fun:

• You can identify what ISN'T on your list and cut down on that activity
• It helps you make fun a priority
• Writing fun activities down increases the chance you'll actually do them!

Come over to my Instagram @rachaelkable to show me your own fun lists!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 159 of The Mindful Kind podcast.

In this episode, discover 7 simple ways to relieve stress quickly, including:

1: Use a deep breathing technique, such as relaxing the body and releasing tension with each exhale

2: Talk to someone supportive

3: Spend time in nature

4: Be self-compassionate - head to rachaelkable.com/shop to get your copy of my self-compassion meditation album

5: Write in a journal

6: Do a body scan - check out episode 150 to hear this technique in full!

7: Listen to relaxing music, such as the Peaceful Piano playlist on Spotify.

Don't forget to follow me on Instagram @rachaelkable or sign up to my newsletter at www.rachaelkable.com/subscribe to hear more about my upcoming book launch!

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:

• 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 157 of The Mindful Kind podcast.

Since we're only a few days into 2019, I thought I'd share some fun resolutions which can help you incorporate more self-care and mindfulness into your life.

1: Implement at least one hour of meaningful self-care into your life each week.

2: Practice mindfulness first thing when you wake up in the morning.

3: Read a self-help/wellness/health book.

4: Spend more time with people who make you feel good.

5: Start a daily meditation practice.

6: Figure out a better evening routine.

7: Spend more time around nature.

8: Declutter your home.

9: Spend less time on your phone.

10: Start (or maintain) a journaling practice.

Head over to my website to grab a free copy of these resolutions in a checklist format at www.rachaelkable.com/podcast/157

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 156 of The Mindful Kind podcast featuring all my favourite mental health tools for 2019!

You can read the blog post about mental health tools here: http://www.rachaelkable.com/blog/mental-health-tools-2019

The tools mentioned in this episode include:

• Two journals called Curation by Saint Belford and The Artist of Life Workbook by Lavendaire
• Books including The Mindful Kind (to be released in February 2019), The Happiness Trap by Dr Russ Harris, Lost Connections by Johann Hari and Slow by Brooke McAlary.
• Meditones by Sonesence
• My Self-Compassion Meditation Album: http://www.rachaelkable.com/selfcompassion-album
• Indoor plants
• Podcasts including Happier by Gretchen Rubin, The Lavendaire Lifestyle, 10% Happier with Dan Harris, The One You Feed Podcast and Slow Your Home by Brooke McAlary. You can also listen to my most recent interview with Rick Paddock on the Mind Flipping podcast.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 155 of The Mindful Kind podcast.

In this episode, I'll be sharing some simple tips you can use to take care of yourself during the holidays. If you've been having a difficult time or if you're feeling sad, stressed, lonely, frustrated or worried this Christmas, then I hope this episode will help you feel supported and give you some helpful ideas to get through it.

Tip 1: Switch off social media and don't compare yourself to others.

Tip 2: Celebrate the holidays in ways which feel good for you (even if it means not celebrating at all).

Tip 3: Prioritise your emotional wellbeing.

Tip 4: Don't worry about setting goals or resolutions yet.

Tip 5: Regularly practice mindfulness and meditation. Be sure to grab your copy of my self-compassion meditation album and eBooks at www.rachaelkable.com/shop

I've also described the simple mindfulness practice of doing a body scan and noticing all the sensations in/around your body as you go.

Wishing you a great Christmas and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 154 of The Mindful Kind podcast.

In this episode, you'll discover some unexpected times when you can be mindful, including:

• When you're taking a shower
• During ad breaks on tv
• When you're lying in bed at night
• Whenever you're waiting

I've also shared simple mindfulness techniques you can use when you're short on time, such as:

• Noticing your senses
• Feeling your breath with one hand on your stomach and one hand on your chest
• The Point of Stillness breathing technique
• A body scan (for an example of this technique, listen to episode 150 of The Mindful Kind)

Don't forget to check out my self-compassion meditation album by going to my shop: www.rachaelkable.com/shop

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.