The Mindful Kind

Hello and welcome to episode 263 of The Mindful Kind podcast.

In this episode, you'll learn about three strategies to help you manage acute stress, including:

- Practicing mindful emotional awareness

- Taking deep breaths to calm the stress response

- Engaging in self-care after experiences of acute stress

Head over to www.rachaelkable.com/podcast/263 to enrol in my free mini-course, Self-Care for Busy people, and sign up for the waitlist to my signature online course, Mindfulness Made Easy.

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

Hello and welcome to episode 262 of The Mindful Kind podcast.

In this episode, you'll learn a very simple (and effective!) stress management plan. Head over to www.rachaelkable.com/podcast/262 so you can download the free downloadable version of this daily stress management plan!

Here is a quick snapshot of the plan:

Choose one of the following morning activities to complete each day:

• Take 5 deep breaths and relax your body
• Listen to a relaxing song

Choose one of the following midday activities to complete each day:

• Eat your lunch mindfully
• Smile - spend time with someone who makes you feel good, tell a joke, watch a funny video, or think about something that makes you happy

Choose one of the following evening activities to complete each day:

• Practice gratitude by writing down 3 things you're thankful for
• Do a body scan (listen to episode 150 of The Mindful Kind podcast for more guidance)

Head over to www.rachaelkable.com/podcast/262 and download the free Daily Stress Management Plan for more bonus stress management activities to complete when you have extra time!

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

Hello and welcome to episode 261 of The Mindful Kind podcast.

I hope this episode inspires you to set some meaningful goals that could help improve your wellbeing. The goals I mention in this episode include:

• Practicing mindfulness and meditation. Be sure to sign up for my newsletter to be the first to know when enrolment opens for my online course, Mindfulness Made Easy: www.rachaelkable.com/subscribe
• Exercising in ways that feel fun! An app I really enjoy for a variety of workouts is called Centr.
• Reducing or eliminating stress triggers (especially at work). Head to himalaya.com/stress and use the promo code 'STRESS' to receive a 14-day free trial and check out my audio course, Managing Stress at Work. In episode 2 of the audio course, you'll learn about stress triggers and how to manage them effectively!
• Focusing on learning new things or training your brain to help it stay sharp. I also highly recommend the 'Keep Sharp' book by Dr Sanjay Gupta.

Wishing you an amazing start to 2021 and thank you so much for being part of The Mindful Kind community!

I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 260 of The Mindful Kind podcast.

In this episode, you'll learn some helpful tips for reflecting, resetting and setting new goals so you can keep moving forward. No matter what time of the year it is, you can tune into this episode to help yourself create motivation and make meaningful changes in your life.

There are multiple resources mentioned in this episode and you can find them all at www.rachaelkable.com/podcast/260.

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

Hello and welcome to episode 259 of The Mindful Kind podcast.

In this episode, you'll learn about resting for success, including a powerful practice called analytical meditation, which I learned from Dr Sanjay Gupta's amazing book called Keep Sharp.

Here's to how to practice analytical meditation yourself:

- Sit down somewhere quiet, close your eyes and picture a problem you haven't solved or even a meaningful topic you'd simply like to focus on.

- Spend 5-10 minutes thinking about your chosen topic. Focus your attention on it, look at it from new angles, brainstorm potential solutions in your mind, and visualise what you hope to achieve.

- If anything important comes to mind, you might like to spend some time writing down you insights after the meditation. And if not, that's ok, too. You've still taken some meaningful time to rest and that's worth celebrating!

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

Hello and welcome to episode 258 of The Mindful Kind podcast.

In this episode, you'll hear about one of my main intentions for 2021 - kindness with boundaries. I think this is a great way to make a meaningful difference in the world, without burning out.

You'll also discover some powerful and meaningful acts of kindness you could try, based on real-life stories from my listeners.

If you're not already following me on Instagram, head over here: www.instagram.com/rachaelkable

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

Hello and welcome to episode 257 of The Mindful Kind podcast.

In this episode, you'll discover three helpful worry containment strategies, including:

• Having structured worry time
• Doing your best to accept uncertainty (check out episode 217 for a helpful practice!)
• Asking yourself "Is this worrying helpful?" And, if it's not, choosing a more helpful thought to focus on.

It can also be important to practice self-compassion. Worrying is a normal tendency for many people and there's nothing wrong with you for worrying every now and then! However, it can also be helpful to practice worry containment strategies to help manage excessive worrying.

If worries about work are affecting you, be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning. You'll discover powerful episodes about managing stress, cultivating happiness, and spending less time worrying about work when you're not actually there. Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial.

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

Hello and welcome to episode 256 of The Mindful Kind podcast.

In this episode, you'll learn about how to take things less personally. The tips include:

• Recognise when you're taking something personally
• Be self-compassionate
• Be empathetic towards others (without tolerating bad behaviour that might hurt you)
• Ask yourself, "What can I learn?"
• Build your confidence by doing things that make you happy and developing your self-esteem

If you'd like to find out more about The Mindful Kind Coaching, head to www.rachaelkable.com/mindfulnesscoaching

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

Hello and welcome to episode 255 of The Mindful Kind podcast.

In this episode, you'll learn how to set and maintain boundaries by implementing the following steps:

• Observe your emotions and let them guide you towards the boundaries you need to set
• Define and refine your boundaries. Try asking yourself the following questions: What exactly is my boundary? How can I clearly explain my boundary to someone else? How will I know when my boundary has been crossed? Am I willing to be flexible with my boundary? Is there any way I can make this boundary better for myself and others?
• Assertively communicate your boundaries
• When someone repeatedly or deliberately crosses your boundaries, consider taking action or creating a consequence

Be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning at: www.himalaya.com/stress and use the promo code STRESS for a 14-day free trial.

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

Hello and welcome to episode 254 of The Mindful Kind podcast.

In this episode, you'll discover what personal boundaries are, including four types of boundaries:

• Physical boundaries
• Time boundaries
• Material boundaries
• Emotional boundaries

In the next episode of The Mindful Kind, you'll learn how to set and maintain boundaries (including what to do when a boundary gets violated).

If you're looking for a Christmas gift, be sure to grab a copy of The Mindful Kind book from The Book Depository, Booktopia, or Amazon!:)

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