The Mindful Kind

Hello and welcome to episode 153 of The Mindful Kind podcast.

In this episode, you'll discover what self-compassion actually is, examples of self-compassionate responses and some of the misconceptions surrounding self-compassion.

You'll also hear a sample of my meditation album about self-compassion!

To grab your copy of the full meditation album and meditation journal, head to: http://www.rachaelkable.com/selfcompassion-album

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

Hello and welcome to episode 152 of The Mindful Kind podcast.

Over on Instagram @rachaelkable, I asked my community what they would like to know about meditation! In this episode, I've answered some awesome questions, including:

• What do you use during meditation? Music? Candles? Mala beads?
• How do you build a daily habit of meditation?
• How can you zone out distractions?
• Is there a way to meditate while driving to help anxiety?
• What is a fun, mindful activity for the Christmas holidays?
• How to help children start meditating?
• And more!

Here are some of the resources mentioned in the episode:

• Combardis Elixirs aromatic spray (use the code rachaelkable for a discount)
• Fresh Body Fit Mind app by Amanda Bisk
• Mindful Christmas Challenge - episode 105 of The Mindful Kind podcast and episode 5 of The Mindful Kind video blog
• 3 Simple and Interesting Ways to go for a Mindful Walk

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

Hello and welcome to episode 151 of The Mindful Kind podcast and the third episode in the meditation mini-series.

In this episode, you'll discover more about my own journey with meditation, including my biggest challenges and the reasons why meditation has been so important to me.

I've also answered some of the questions I'm often asked about meditation, including:

• Whether it's better to meditate sitting up or lying down
• How long you should meditate for, and
• How to stop the mind wandering

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

Hello and welcome to episode 150 of The Mindful Kind podcast!

This is the second episode of the meditation mini-series, so if you haven't listened to episode 149 yet, be sure to go back and check it out to learn about what meditation is and some of the benefits it can offer.

In this episode, you'll discover some different types of meditation, including:

• Breathing meditations (relaxing with each exhale and elliptical breathing)

• Mindfulness meditation (watching the breath, tuning into the senses and body awareness)

• Loving-kindness meditation

And I've also shared a body scan which you can listen to and also try yourself!

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

Hello and welcome to episode 149 of The Mindful Kind podcast.

This is the first episode in my new mini-series about meditation, so I've decided to talk about what meditation is, some of the research on it and a few of the potential benefits of a meditation practice.

Here are the links to some of the studies I mentioned:

Article: Does meditation have benefits for mind and body?

Article: Scientific benefits of meditation

Article: Meditation leads to greater pain relief than morphine

Some of the benefits of meditation can include reduced stress, anxiety and depression, increased self-awareness, better attention, help with anger management, more compassion and improved sleep.

Be sure to keep an eye out for the next episode in the meditation mini-series about the different types of meditation.

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

Hello! I'm so excited to be podcasting again after a few weeks away while I travelled overseas.

In this episode, I've shared some of my travel experiences and things I learned, including how I planned our trip, why we spent so much time doing non-touristy things and what I found out about my own anxiety.

You'll also get to hear my exciting news;)

Here are my 4 top tips for readjusting back to normal life:

• Take a short break after you get back from holiday and before you go back to work
• Use to-do lists and planners
• Incorporate fun things you did while travelling into your regular life
• Engage in self-care

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

Hello and welcome to episode 147 of The Mindful Kind podcast.

As I'm taking a short break from the podcast, I've shared a recap of my top resources (including podcast episodes, free downloads, eBooks and articles) for you to explore while I'm away!

Feel free to follow me on Instagram @rachaelkable for updates of my travels in Europe:)

Here are all the resources mentioned in the episode:

Article - A Meaningful Mindfulness Routine for Beginners

My eBooks

Mini series - Goal Setting

Mini series - Positivity

Mini series - Communication

In this episode, you'll also discover a relaxing breathing technique.

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

Hello and welcome to episode 146 of The Mindful Kind podcast.

In this episode, I've shared a fun challenge to help you cultivate your attention and practice mindfulness!

Challenge 1: Give someone your full attention while you have a conversation with them

Challenge 2: Wait with patience and try to experience the present moment

Challenge 3: Use a breathing technique and re-focus your mind when it wanders

Challenge 4: Single-task when you would normally multi-task

Challenge 5: Allocate time for distracting activities

Challenge 6: Create a to-do list of distractions

Challenge 7: Engage in a creative activity for 20 minutes without distractions

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

Hello and welcome to episode 145 of The Mindful Kind podcast.

I'm super excited about sharing heaps of productivity tips and behind-the-scenes peeks into my own experiences with productivity and mindfulness.

In this episode, you'll discover some recent (and interesting!) research about productivity and mindfulness, plus 3 tips to help you be mindful and productive including:

• How to take mindful breaks
• Why it's important to process your emotions, and
• When to use the "one seat" mindfulness meditation.

I've also answered some great questions from my Instagram followers about productivity, including how to reward yourself for being productive and how to use lists to your advantage (and more!). Be sure to follow me on Instagram @rachaelkable for a chance to ask me your questions another time!

If you'd like to find out more about the live Q and A Facebook group, head over to http://www.rachaelkable.com/live-q-a/

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

Hello and welcome to episode 144 of The Mindful Kind podcast! In this episode, you'll discover 3 tips to cope you cope with rejection mindfully and some interesting research about rejection.

For example, a study by Kirsten Weir in 2012 found that rejection causes the brain's pain receptors to respond as though the body has been physically injured.

Here are the 3 tips for coping with rejection mindfully:

• Acknowledge how you're feeling non-judgementally and give yourself space to process those feelings
• Slow the spiral of negative thoughts by using mindfulness techniques, such as doing a body scan or mindful breathing
• Learn from rejection in meaningful and positive ways

It can also be important to remember that you're not alone in feeling rejection - many of us have been there and will experience it again in the future! If you need extra support, you might like to speak with a trusted friend, chat with a counsellor or psychologist, or call a Helpline.

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