The Mindful Kind

Discover more about mindfulness and life balance, including how we can sometimes sabotage our happiness in life by wishing time away and waiting for a "perfect" future.

Here are a few tips for being mindful of life balance:

Practice gratitude

• Keep a gratitude journal
• Create a gratitude jar
• Read 365 Thank Yous (John Kralik)

Become more aware of your needs

• Listen to what your body needs
• Take care of your mental health
• Practice self-care
• Engage in different life areas

If you would like to support The Mindful Kind, please head to www.rachaelkable.com and follow the link to donate!

I hope you have a wonderful week, Mindful Kind.

Welcome to episode 92 of The Mindful Kind podcast and episode 3 of the life balance mini-series!

You might like to check out my blog post about life balance protectors and disruptors (you'll also discover three simple tips for finding time for self-care): http://www.rachaelkable.com/blog/life-balance-disruptors-and-protectors

In this episode, you'll learn about three major challenges when trying to find time for self-care, including stressful thoughts, not having enough money, or having people in your life who don't understand why your self-care time is so important.

You'll also find out why being mindful during self-care can help you make the most of your time.

If you would like to support The Mindful Kind podcast, please head over to www.rachaelkable.com and follow the link to donate- I truly appreciate the support and there are many cool things you can get in return:)

I hope you have a wonderful week, Mindful Kind!

Welcome to episode 91 of The Mindful Kind podcast and episode 2 of the mini-series about life balance!

In this episode, discover more about the roles of life balance protectors and disruptors, including my personal experiences with both of them.

I hope this episode shows you new ways to think about balancing your life and equips you with a few ideas for increasing the balance protectors you can use on a regular basis.

You'll also hear more about how mindfulness can be a great balance protector!

I hope you enjoy the episode and have a wonderful week, Mindful Kind.

Welcome to episode 90 of The Mindful Kind podcast and the first episode of the new mini-series about life balance!

The first activity in this episode is the Wheel of Life exercise (originally created by Paul Meyer). You can easily download a template online, or create your own!

• Brainstorm your most important life areas
• Draw a circle and divide it into sections (like a pizza)- approximately 6-10 slices
• Label the slices with life areas, such as relationships, self-care, work, finances etc
• Colour in the slices depending on how satisfied you are with the corresponding life areas

Set goals based on your Wheel of Life to bring more balance into your life. For more inspiration about goal setting, listen to episodes 81-86 of The Mindful Kind podcast.

Remember that life balance isn't necessarily about splitting time equally! Being mindful can help us spend more quality time on our important life areas, while helping us realise when things have fallen out of balance.

You can also journal to gain new perspectives on the balance in your life.

Head over to www.rachaelkable.com for more mindfulness inspiration and you can also donate to support The Mindful Kind podcast!

Also, here is the link to my article on the New York Times: https://www.nytimes.com/2017/08/09/well/mind/how-to-be-mindful-when-you-have-seasonal-allergies.html

I hope you have a wonderful week, Mindful Kind.

Welcome to episode 89 of The Mindful Kind podcast about cultivating self-worth.

This episode is a follow on from episode 87 of The Mindful Kind about dealing with challenging relationships. Something I talked about was how building self-worth can help us deal with relationships and I thought I would dive a little deeper into that in this episode!

First of all, you'll hear some of my own experiences with having low self-worth and why I decided I wanted to improve it.

I mentioned some books which I found really insightful and helpful on this journey, including:

- The Gifts of Imperfection by Brene Brown

- Tiny Beautiful Things by Cheryl Strayed

- Quiet by Susan Cain

- You can Heal Your Life by Louise Hay

Here are my two top tips for improving self-worth:

TIP 1 // Stop outsourcing your self-worth

Look at how you might be outsourcing your self-worth and choose instead to appreciate your personality, choices, individuality etc.

TIP 2 // Use affirmations

Affirmations help us train our brains to think in new and more positive ways. For a great resource, check out Louise Hays website at: www.louisehay.com

My latest interview was on the Live Immediately podcast with Mike Campbell (episode 49).

And don't forget you can support The Mindful Kind podcast on Patreon at www.patreon.com/themindfulkind

I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 88 of The Mindful Kind podcast!

In this episode, you'll hear all about my podcasting journey and an exciting announcement about my Patreon page at www.patreon.com/themindfulkind

Discover how "The Mindful Kind" came to be, some of the challenges and achievements I've experienced and how mindfulness has supported me throughout the journey.

From 6 hours trying to record the first episode (and almost throwing in the towel!) to reaching thousands of people worldwide and surpassing a million downloads, I'll be sharing an honest look at podcasting and how it's changed my life.

I hope you enjoy listening and don't forget to check out my Patreon page for exclusive bonus episodes, transcripts and more:)

I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 87 of The Mindful Kind podcast!

In this episode, I'm answering the most common question my listeners ask me, which is how to deal with challenging people.

So, here are my top 5 tips:

1 // Acknowledge how you feel and show yourself some self-compassion.

2 // Remember that your perspective/experience isn't the same as anyone's else's.

3 // Communicate! You might like to revisit episodes 24 and 60 for tips on mindful listening and communication.

4 // Build you own confidence and sense of self-worth. To read an article I wrote on this topic, head to: www.rachaelkable.com/blog/mindful-and-powerful-confidence-tips

5 // Have a safe way to debrief (and don't send texts or emails about other people!).

I hope you enjoy the episode and have a wonderful week, Mindful Kind:)

Hello and welcome to episode 86 of The Mindful Kind podcast (and the final episode of the goal-setting mini series).

In this episode, you'll discover some simple (but fun!) ways to celebrate your goals, efforts and achievements.

Tip 1 // Track your goals and set up a reward system

Choose fun ways to reward yourself for the goals you achieve by keeping track of your achievements via an app, journal, or other tracker. If you would like to download a free tracker I created, then click here to subscribe to my newsletter (this free tracker is part of a workbook which also includes an epic list of reward ideas and affirmations you can use when you achieve your goals!).

Tip 2 // Record all the steps towards your goals in a journal

Write about the achievements, the challenges, how you overcame those challenges, and anything else meaningful to you.

Tip 3 // Use affirmations and positive thoughts, such as "I'm doing really well and I'm proud of myself."

You'll also discover some interesting research by Lepper and Green about their intrinsic versus extrinsic motivations in children.

I hope you enjoy the episode and have a wonderful week, Mindful Kind!

Episode 85 of The Mindful Kind (and episode 5 in the goal-setting mini-series) is all about overcoming the obstacles between us and achieving our goals, such as self-sabotage. Not only will I share a few common obstacles, I'll also let you know some top tips to help you move past them.

Obstacle 1: Self-sabotage

Tip 1 // Practice mindfulness and meditation

Tip 2 // Work with a professional or trusted friend to hear new perspectives and feedback

Obstacle 2: Stress and anxiety

Tip 1 // Engage in self-care

Tip 2 // Practice mindfulness

Tip 3 // Communicate and find support

Obstacle 3: Lack of motivation and planning

Tip 1 // Listen to the rest of the goal-setting series (episodes 81, 82, 83 and 84) for inspiration on planning goals and finding motivation.

I hope you have a wonderful week, Mindful Kind!

Welcome to episode 84 of The Mindful Kind podcast about inspiring goal-setting activities, including vision boarding, vision journaling and using Pinterest!

Vision Boards

Use cork boards or poster boards as backgrounds and attach images of meaningful quotes, goals and ideas, living spaces you'd like to create, career ideas or mindfulness inspiration!

Focus on one goal, or many!

Vision Journals

Use a small, blank book to document all of your goals, things you're grateful for, ideas for your future and whatever else you like.

Create a new page whenever you're feeling inspired and update your goals as they change!

A few things from my own vision journal include my favourite teas, yoga poses I'd like to do, a holiday I'd love to go on, inspiration for my book, things I've already accomplished, cafes I enjoy visiting and meaningful quotes.

Pinterest

Basically, Pinterest is a huge, digital vision board! It's wonderful for inspiration and there are always new things you can find.

Don't forget to check out my Pinterest account for mindfulness inspiration: www.pinterest.com/rachael_kable

I hope you have a wonderful week, Mindful Kind.