The Mindful Kind

Discover fun and interesting ways to set and work towards achieving your goals in episode 83 of The Mindful Kind podcast (and episode 3 of the Goal-Setting mini-series!).

Tip 1 // Use an app to help you stay on track with your goals, such as the Balanced app.

Tip 2 // Read a book about goals, such as The Desire Map by Danielle Laporte! This book encourages you and guides you to create goals based on how you want to feel.

Tip 3 // Write down your "average perfect day" and use these notes to set realistic and meaningful goals. For example, if your average perfect day includes journaling, then set an achievable goal to bring more journaling into your life.

Tip 4 // Create a bucket list and use this as inspiration to set goals, perhaps, using the SMART framework, or by using an app, or making a vision board.

Please subscribe and leave a review if you enjoyed this episode and don't forget to visit my website at www.rachaelkable.com for more mindfulness inspiration.

I hope you have a wonderful week, Mindful Kind!

Welcome to episode 82 of The Mindful Kind podcast and episode 2 in the Goal-Setting mini-series.

Discover how to recognise goals you don't actually control and tips for changing them to take better control (and feel more fulfilled by them!).

For example,

A goal you don't control: Getting a promotion

Goals you do control: Getting your work done to a high standard, going to a leadership or assertiveness training and become better acquainted with your boss and colleagues.

You'll find out why it's important to focus less on numbers in goals and more on effort.

Also, don't forget to take the time to celebrate your goals!

I was recently interviewed by Aileen from the Lavendaire Lifestyle podcast, so be sure to check it out on iTunes, Youtube or Aileen's website: https://www.lavendaire.com/lifestyle-38/

I hope you have a wonderful week, Mindful Kind!

Welcome to episode 81 of The Mindful Kind podcast, and the first episode of the Goal-Setting mini-series!

This episode is all about meaningful goals, mindfulness and being SMART.

While goal setting isn't necessarily a mindful activity, we can bring elements of mindfulness into our goal setting practices (and I'll be sharing more about that over the next few episodes!).

Discover what happened with my goals of saving for a trip, creating a podcast and improving my health.

SMART goals: Specific, Measurable, Achievable, Relevant and Time-based.

For example, "my goal is to drink 1 litre of water each day using a drink bottle I'll keep at my desk and replace one glass of orange juice with a glass of water. I will start this goal tomorrow and continue for one month."

Take the time to check in with how you feel about your goals for a mindful way to ensure your goals are aligned with you!

Feel free to check out my website at www.rachaelkable.com for more mindfulness inspiration.

I hope you have a wonderful week, Mindful Kind!

In episode 80 of The Mindful Kind podcast, discover more about being mindful during times of illness.

First of all, a quick apology for the sound of my voice! I know it isn't great as I have a cold at the moment, but I really wanted to share this episode:)

Tips for being sick and practising mindfulness:

- Get plenty of sleep

- Eat and drink things which are good for your body during times of illness. Some of my go-tos include soup with veggies, plenty of water, garlic, orange juice, manuka honey (thanks to my friend, Miranda Partridge) and turmeric lattes (my favourite brand is Golden Grind).

- Do body scans to find where pain is located in your body so you can take care of it with a massage, hot water bottle, or gentle stretches.

- Try not being mindful! Use distractions like movies, tv and books to help painful times pass.

Thank you so much to everyone for the support for my first blog last week! You can subscribe to my Youtube channel by searching for Rachael Kable.

I hope you have a wonderful week, Mindful Kind!

Welcome to episode 79 of The Mindful Kind podcast!

First of all, here is the link to my very first video blog (yay!): https://youtu.be/67cAY43AtNQ

I would love to hear if you enjoy watching it!

The topic for this episode is about being a helping person. Here are a few volunteering experiences I've had which changed my life for the better:

- Volunteering at my local nursing home and become friends with the people there

- Spending a few days at a wildlife shelter

- Being a Helpline volunteer at the Anxiety Recovery Centre (where I really learned to embrace mindfulness)

There are many different ways mindfulness can help us be more helping people, such as mindfully listening to those around us and creating space for others to feel heard and supported.

I hope you have a wonderful week, Mindful Kind!

Welcome to episode 78 of The Mindful Kind podcast about creativity and mindfulness!

Here are a few of my favourite creative activities:

Mindful colouring: Using the app called "Recolour"

Photography: Engage with the world around you and perhaps, even collect props for photo styling, such as leaves and op-shop items! If you would like to follow me on Instagram, you can find me @rachaelkable

Creative thinking and problem-solving: Create a date day, make a new dinner, buy something interesting or put together a new outfit!

Top 5 tips for creativity:

1 // Let go of judgement

2 // Be inspired by other people, rather than making comparisons

3 // Meditate when you're feeling stuck

4 // Teach yourself to perceive creativity as an opportunity, or an adventure

5 // Engage in new activities and different experiences mindfully

Books I've loved about creativity: "Big Magic" by Elizabeth Gilbert and "Craft for the Soul" by Pip Lincolne.

You can find the Creative Summit which will run from 22nd May - 24th May here: https://summit.creativityexperts.com/invite-rachaelkable

I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 77 of The Mindful Kind podcast!

In this episode, discover more about stress management, meditation and healthy living tips.

For the full wrap up blog post (including useful resources and links) head to www.rachaelkable.com/podcast/meditation-and-healthy-living

Tip 1 // Prioritise sleep and create good sleeping habits

A simple meditation to use at night is to visualise waves breaking over the beach, inhaling as the waves go out and exhaling as the waves roll in.

Tip 2 // Engage in self-care

Take a bath, read a book, get a massage, or use self-care tools (such as a body scrub or hair mask!).

A breathing technique to try during self-care practices is inhaling for three counts, holding for two counts and exhaling for four counts.

Tip 3 // Nourish your physical body with healthy foods, water and movement (remembering to eat and drink mindfully!).

Tip 4 // Have fun! Go on adventures, spend time with loved ones and do your favourite hobbies. Try laughter meditation or affirmations for fun meditation practices.

I hope you have a wonderful week, Mindful Kind!

Welcome to episode 76 of The Mindful Kind podcast, featuring my top 5 tips to help you increase your resilience.

Tip 1 // Nurture your strengths and get used to talking to yourself in a positive way

Tip 2 // Practice gratitude and appreciate the good in your life (even during tough times!)

Tip 3 // Be compassionate and non-judgemental towards yourself and others

Tip 4 // Problem solve and move forward

Tip 5 // Remember the big picture; that hard times do pass and you will usually grow and adapt as you deal with challenges in your life

I would love to invite you over to my website at www.rachaelkable.com where you can read a wrap up blog post of the entire Resilience Series and download a free workbook to help you build resilience.

If you would like to follow me on social media, you can find me at www.facebook.com/rachaelkable and www.instagram.com/rachaelkable

I hope you have a wonderful week, Mindful Kind.

In episode 75 of The Mindful Kind podcast, discover my thoughts on resilience, blame and shame.

Find out how blaming yourself can impact your resilience and what you can do instead.

For example, try changing your thought from "Why did I have to do that?" to "What can I learn from this?".

A great resource about shame is Brene Brown's book, The Gifts of Imperfection, and her TED talk, The Power of Vulnerability.

Discover why it can be important to take responsibility, rather than blaming yourself or others.

You can find more mindfulness resources on my website: www.rachaelkable.com

I hope you have a wonderful week, Mindful Kind.

In the third episode of The Resilience Series, discover two types of mindsets which can influence our resilience.

Here's a little sneak peek inside the episode:

• Fixed vs Growth Mindsets (an introduction)
• Carol Dweck's study on children, investigating fixed and growth mindsets
• How practising a growth mindset can support our resilience
• Tips for cultivating a growth mindset (let go of the need to be "perfect", be mindful of self-talk, stop assuming that past mistakes define your abilities and that those abilities will never change, focus on your effort rather than the outcome and embrace challenges).

If you enjoyed the episode, I would be super grateful if you could leave a review, tell a friend about this podcast or connect with me via my website at www.rachaelkable.com

I hope you have a wonderful week, Mindful Kind!