The Mindful Kind

Hello and welcome to episode 133 of The Mindful Kind podcast!

In this episode, I've shared:

• What seasonal affective disorder is
• What the symptoms can include
• How seasonal affective disorder can be treated, and
• Two mindfulness practices for people experiencing seasonal affective disorder

You'll also discover what's been happening behind the scenes in my own life lately, including writing a book, leaving my part-time job and moving house!

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

Hello and welcome to episode 132 of The Mindful Kind podcast!

In this episode, I've shared 8 specific tips to help you practice mindfulness in everyday life, including:

• Tip 1 is to look outside your bedroom window first thing in the morning

• Tip 2 is to pay some attention to the warmth of a mug of coffee or tea in your hands

• Tip 3 is to choose a task around the house and notice the difference from before you do it and after

• Tip 4 is to stretch your body in some way and really savour the movement

• Tip 5 is to use a breathing practice whenever you can feel yourself starting to become overwhelmed

• Tip 6 is to give someone a mindful hug

• Tip 7 is to appreciate the scent of a beauty product

• Tip 8 is to notice the colours of nature.

Don't forget to come and find me on Facebook and Instagram (@rachaelkable) or come and join my live Q and A Facebook Group: http://www.rachaelkable.com/live-q-a/

I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 131 of The Mindful Kind podcast.

In this episode, you'll discover three components of emotions, including:

• A subjective component, which is the unique experience of emotions from person to person
• A physiological component, which involves the physical sensations of emotions, and
• A cognitive component, which is about how we interpret and label emotions. I also share "misattribution of arousal" which is the inaccurate labelling of emotions.

To mindfully explore emotions, try to identify the subjective, physiological and cognitive components of your emotions (without judging anything you might notice).

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

Hello and welcome to episode 130 of The Mindful Kind podcast!

First of all, a huge thank you to everyone who has left reviews for The Mindful Kind- it means a lot!

If you'd like to come and find me on Instagram, my handle is @rachaelkable

In this episode, I've answered a listener's question about overcoming post-holiday blues. The tips I shared include:

1: Use mindfulness whenever you feel worried about the passing of time

2: Connect with your experiences while on holiday

3: Let go of the need to have a perfect holiday

4: Remember that it's ok to feel sad at the end of a holiday

5: Find new things in your life to look forward to

6: Use your holiday as inspiration for your life at home

7: Look for things you can be grateful for

8: Remember there will be more holidays in your future!

If you'd like to check out my live Q and A Facebook Group, head over here: http://www.rachaelkable.com/live-q-a/

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

Hello and welcome to episode 129 of The Mindful Kind podcast!

In this episode, you'll learn more about mindfulness for stress and anxiety prevention, including how it can help you manage small amounts of stress and prevent it from spiralling out of control.

I've also shared some examples from my own life about stress and how mindfulness has helped me deal with it in positive ways.

If you'd like to learn more about practical strategies to increase resilience and decrease stress, you may enjoy my article about it here: http://www.rachaelkable.com/blog/increase-resilience-and-decrease-stress

I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 128 of The Mindful Kind podcast about low frustration tolerance.

In this episode, you'll discover what low frustration tolerance is, how it contributes to stress and some mindful strategies for increasing your frustration tolerance, including:

• Acknowledging thoughts in challenging situations without having to believe them (thoughts may include "I can't deal with this, I can't handle this, or I can't get through this")
• Challenging those negative thoughts with truthful facts, such as "I've been through a similar situation before and I know I can get through this"
• Taking some deep breaths or practising mindfulness to support yourself through difficult situations and feelings of frustration
• Allowing yourself to feel however you need to feel without judgement
• Noticing if there's anything you can be grateful for in that difficult moment

In this episode, you'll also hear a meditation called The Point of Stillness which begins at 5.40 minutes.

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

Hello and welcome to episode 127 of The Mindful Kind podcast!

In this episode, you'll discover ten simple tips to help you get through busy times...

1: Spend less time on social media to create more opportunities for self-care

2: Try to embrace flexibility and let go of "shoulds"

3: Remember that it's ok to reschedule!

4: Ask for help

5: Try to make decisions in advance

6: Prioritise your health as much as possible

7: Remember that manageable levels of stress can be helpful

8: Keep one list of all the things you need to do

9: Use affirmations (you might like to check out episodes 125 and 126 for some ideas!)

10: Find your own simple ways of self-soothing

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

Hello and welcome to episode 126 of The Mindful Kind podcast!

Before listening to this episode, you may like to check out episode 125 for an introduction to affirmations and how to create your own affirmations. In this episode, we'll explore how affirmations can be used in everyday life!

Tips include using self-compassionate affirmations when you look in the mirror, setting an affirmation as a screensaver on your phone, using a strength affirmation instead of scrolling through social media, and much more.

Be sure to head over to www.rachaelkable.com/podcast/126 to download your own free copy of all my favourite affirmations!

I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 125 of The Mindful Kind podcast about affirmations!

First of all, you may like to find me on Instagram @rachaelkable to stay up to date with all my mini-meditation and mindfulness sessions via my Instagram Stories:)

In this episode, you'll discover:

• What affirmations actually are
• How affirmations can be useful
• Why honesty is important when choosing affirmations
• Two simple tips for creating your own affirmations
• How to use affirmations during meditation

I hope you enjoy the episode and be sure to tune in next week to learn how to incorporate affirmations into everyday life!

I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 124 of The Mindful Kind podcast about mindfulness, apps and a few life changes I've been wanting to share.

First of all, these are the mindfulness practices I've been using regularly:

• Mindful breathing
• Noticing the weather and how it's changing
• Practising yin yoga

The apps I've been using include Aware, Fresh Body Fit Mind, Headspace and Focus Keeper. If you'd like to read my review of Headspace, you can find the article here: http://www.rachaelkable.com/blog/my-personal-experiences-with-meditation-and-the-headspace-app

And the big life changes include leaving my part-time job to focus on my business full-time (you'll hear about why it's a bit nerve-wracking during the episode!), I've started hosting mini-mindfulness and meditation sessions on my Instagram @rachaelkable and we're getting a new puppy in May!

To find out more about the Live Q and A Facebook Group, head over here: http://www.rachaelkable.com/live-q-a/

I hope you have a wonderful week, Mindful Kind!