The Mindful Kind

The Mindful Kind, hosted by Rachael Kable, shares exciting insights into mindfulness journeys and provides listeners with simple and effective practices to incorporate into their own lives.

323 // The Status Quo Bias 04/24/2022

323 // The Status Quo Bias Hello and welcome to episode 323 of The Mindful Kind podcast. In this episode, you'll learn about the Status Quo Bias and how it might be protecting you and, also, how it might be holding you back. As you'll hear in the episode, I've recently started a new full time job and made the difficult decision to take some time away from podcasting. If you'd like to stay up to date with my work, I highly recommend joining my email list here: You can also find the show notes and links to further resources at Thank you so much for listening and take care, Mindful Kind. /episode/index/show/themindfulkind/id/22887959

322 // Perfectionism, Self-Sabotage, and Imposter Syndrome 03/05/2022

322 // Perfectionism, Self-Sabotage, and Imposter Syndrome Hello and welcome to episode 322 of The Mindful Kind podcast. In this episode, you'll hear some great questions from the students inside my Derail Imposter Syndrome Online Course. The questions include: - I just started a new job and I feel like a fraud. Everyone seems so much more qualified than I am and I’m worried I’m in way over my head. What should I do? - I struggle with self-sabotage and whenever I feel like I’m close to success, I usually find a way to destroy it. Is there anything I can do to stop sabotaging myself? - I feel like I’m trying to pretend I’m perfect, especially at work, and it’s exhausting. Why can’t I just let myself make mistakes sometimes? Don't forget to head over to to grab your spot inside the Derail Imposter Syndrome Online Course. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/22351679

321 // Emotional Vulnerability in Relationships 02/26/2022

321 // Emotional Vulnerability in Relationships Hello and welcome to episode 321 of The Mindful Kind podcast (and the fourth episode in the relationships mini-series). In this episode, you'll learn about emotional vulnerability in relationships, including why it's so important and some of my favourite tips to help you implement it. Don't forget to visit to get your copy of my Self-Compassion Meditation Album and find the writing prompts to help you practice acknowledging your emotions. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/22263362

320 // Key Tips For Healthier Relationships 02/17/2022

320 // Key Tips For Healthier Relationships Hello and welcome to episode 320 of The Mindful Kind podcast. In this episode, you'll learn some of my best tips for developing healthier and more vibrant relationships, including: - Asking for help and support in specific ways - Learning to disagree with compassion - Developing your emotional intelligence Head over to to find out more and enrol in a wonderful course about relationships on Mindvalley! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/22165121

319 // The Power of Presence in Relationships 02/13/2022

319 // The Power of Presence in Relationships Hello and welcome to episode 319 of The Mindful Kind podcast. In this episode, you'll discover my best tips for being more present in your relationships, including: Tip 1: Develop small habits that help you spent quality time with your loved ones Tip 2: Organise regular adventures with people you care about Tip 3: Look after your own needs Tip 4: Ask more questions in an open-minded and curious way Tip 5: Create a consistent mindfulness practice Head over to to enrol in Mindfulness Made Easy and start creating your own mindfulness practice today! Thank you for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/22114076

318 // Managing Relationship Expectations 02/03/2022

318 // Managing Relationship Expectations Hello and welcome to episode 318 of The Mindful Kind podcast. In this episode, you'll learn about expectations in relationships and how expectations that are either too high or too low can damage important relationships in your life. You'll also learn some tips for managing your expectations well, including: - Expressing your expectations assertively and compassionately - Learning to be flexible with some of your expectations - Letting go of unrealistic or unhelpful expectations Head over to to download a free copy of my Mindful Communication Guide. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/22008341

317 // Meditations For Busy Minds 01/28/2022

317 // Meditations For Busy Minds Hello and welcome to episode 317 of The Mindful Kind podcast. As someone who struggled with meditation for a long time thanks to my busy mind, I'm particularly passionate about this topic! Meditation can be an incredible practice, but it can also be really challenging for anyone who finds it hard to focus. So, in this episode, you'll discover some great meditations for people with busy minds, including: - mindful walking - short breathing techniques - visualisations Head over to to grab a copy of my Relaxation Meditation Album, which features some of the meditations described in this episode. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21930293

316 // How Self-Love Benefits Your Relationships 01/22/2022

316 // How Self-Love Benefits Your Relationships Hello and welcome to episode 316 of The Mindful Kind podcast. In this episode, you'll learn about the interesting ways that self-love can impact on your relationships. For example, you might become less judgemental and people will feel like they can be more open with you! Head over to to read my article about implementing self-love after a tough day. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21856799

315 // Is Your Attributional Style Holding You Back From Happiness? 01/13/2022

315 // Is Your Attributional Style Holding You Back From Happiness? Hello and welcome to episode 315 of The Mindful Kind podcast. In this episode, you'll learn about negative and optimistic attributional styles and how they can impact your life. You'll also discover some real examples of attributional styles so you can understand how they might be arising in your life, too. Head over to to grab your free copy of my favourite list of affirmations! Thank you for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21762749

314 // The Benefit Of The Doubt 01/06/2022

314 // The Benefit Of The Doubt Hello and welcome to episode 314 of The Mindful Kind podcast. In this episode, you'll discover why it can be important to practice giving people the benefit of the doubt (including some interesting research about happiness!). You'll also hear some of my favourite reasons for giving people the benefit of the doubt, including: - It helps me feel less stressed - I feel more compassionate and optimistic - It's taught me to forgive myself more for my own mistakes Please note that it's not necessarily always a good idea to give people the benefit of the doubt! Make sure you tune into the episode to find out why. Don't forget to visit to download your free copy of my guide, Appreciate And Reflect On The Year That's Gone By. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21692249

313 // Exciting Plans For The New Year 12/30/2021

313 // Exciting Plans For The New Year Hello and welcome to episode 313 of The Mindful Kind podcast. In this episode, I'm really excited to share some things I'll be focusing on in 2022, including: 1: Giving people the benefit of the doubt 2: Slow mindful movement 3: Cooking 4: Going on new adventures Head over to to find the link to my article, Rach's Recommended Resources: The Best Books And Podcasts For Greater Wellbeing, Mental Health, and Happiness. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21630893

312 // Making Choices That Feel Right For You 12/23/2021

312 // Making Choices That Feel Right For You Hello and welcome to episode 312 of The Mindful Kind podcast. In this episode, you'll discover three important stages that can be helpful when you're making choices that feel right for you. Stage 1: Collect new information with an open mind (even if you don't agree with it!) Stage 2: Analyse new information and ask yourself helpful questions, like "Could it be good or interesting if I apply my new knowledge to my life?" Stage 3: Experiment and adjust. If you decide to apply new things in your life, notice what works well (and what doesn't!). Note: In the episode, I mentioned that I've recently started practicing Qigong and I'm really enjoying it! or (Please note these are affiliate links and I may receive a commission if you make a purchase at no extra cost to you). Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21582005

311 // What To Do When You're Feeling Lost 12/16/2021

311 // What To Do When You're Feeling Lost Hello and welcome to episode 311 of The Mindful Kind podcast. In this episode, you'll discover four things that can be helpful to do when you're feeling a bit lost (based on my own experiences over the last week!). 1: Take the pressure off yourself and try to avoid making big decisions or changes if you don't feel ready 2: Clean and organise your home or workspace 3: Spend time in nature 4: Remember that feeling lost is usually a temporary experience and simply try to do the best you can to support yourself Don't forget to subscribe to The Mindful Kind podcast and head over to my website to join my newsletter list at Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21503927

310 // Key Signs of Imposter Syndrome 12/09/2021

310 // Key Signs of Imposter Syndrome Hello and welcome to episode 310 of The Mindful Kind podcast. First of all, I have some very exciting news to share! My new online course, Derail Imposter Syndrome, is currently open for enrolment until 8pm AEDT, 15th Dec 2021. Head over to to learn more and secure your spot! In this episode, you'll discover some key signs of Imposter Syndrome, including: - feeling like an imposter despite evidence that says otherwise - feeling exhausted or burnt out - sabotaging your success - attributing your success almost exclusively to external things - feeling distressed by mistakes or setbacks Please keep in mind that this isn't an exhaustive list of signs of Imposter Syndrome and you don't have to experience every sign, either! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21429887

309 // 4 Reasons Why You're Not Achieving The Success You Deserve 12/02/2021

309 // 4 Reasons Why You're Not Achieving The Success You Deserve Hello and welcome to episode 309 of The Mindful Kind podcast. Before we dive into the reasons that might be holding you back from success, there's something important to consider... What does success actually mean to you? Once you feel more clear about that, it's time to take a look at some things that might be holding you back. 1: Not knowing how to reassure yourself 2: Sabotaging your success or not taking the right actions 3: Lack of confidence 4: Imposter Syndrome Head over to to subscribe to my newsletter and be the first to know when my new online course, Derail Imposter Syndrome, goes live! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21350570

308 // Is Imposter Syndrome Holding You Back? 11/25/2021

308 // Is Imposter Syndrome Holding You Back? Hello and welcome to episode 308 of The Mindful Kind podcast. In this episode, you'll hear about some of my experiences with Imposter Syndrome, including how it stopped me from becoming a psychologist and how it almost interfered with my dream of writing a book! You'll also hear about some experiences from people in my community and how Imposter Syndrome impacted their lives, too. Understanding Imposter Syndrome and how it might be affecting you can be a great step forward! So be sure to listen to the stories and ask yourself - do you see any similarities? Could you be experiencing Imposter Syndrome? And if you'd like to work on overcoming Imposter Syndrome even more, stay tuned for my upcoming online course, Derail Imposter Syndrome! Head over to to sign up for my email list. That way, you'll be the first to know when enrolment opens for Derail Imposter Syndrome:) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21286556

307 // How to Stop Emotional Dumping 11/18/2021

307 // How to Stop Emotional Dumping Hello and welcome to episode 307 of The Mindful Kind podcast. In this episode, you'll learn about emotional dumping and strategies to help you stop yourself from doing it too much! I learned about the concept of emotional dumping in Dr Nicole LePera's book, How to Do The Work. Here are the strategies I shared in the episode: 1: Ask for someone's permission before you start talking about any intense emotional experiences 2: Find a variety of ways to cope with your emotions, such as meditating, journaling, and exercising 3: Talk to different people about your emotions, rather than relying on just one person and do your best to find solutions, instead of just talking about intense emotional experiences If you feel like other people are regularly "emotionally dumping" on you, try implementing more boundaries. You can learn about this in episodes 254, 255, and 258 of The Mindful Kind podcast. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21204488

306 // How to Deal With Unmet Needs 11/12/2021

306 // How to Deal With Unmet Needs Hello and welcome to episode 306 of The Mindful Kind podcast. In this episode, you'll learn about unmet needs and how to deal with them in compassionate ways. Getting our important needs met isn't always possible, which is why it can be so helpful to know how to look after ourselves well when that happens. Here are some simple and self-compassionate ways to deal with unmet needs: - use self-soothing touch - engage in kind self-talk - make a positive plan to get your needs met in the future - talk about your needs with someone you trust If you're feeling alone and you're looking for someone to talk to about your unmet needs, I highly recommend checking out the sponsor of this episode, BetterHelp. Head over to to receive 10% off your first month. Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21139733

305 // Dealing With Resentment 11/04/2021

305 // Dealing With Resentment Hello and welcome to episode 305 of The Mindful Kind podcast about dealing with resentment. In this episode, you'll learn more about what resentment is and some strategies that I've found helpful when I'm dealing with it, including: - Practice observing resentment and understanding what it feels like and why it occurs - Explore if the resentment might be telling you something important. For example, is it a sign that you might need to seek extra support, communicate more effectively, or stand up for yourself? - Give yourself time to heal from resentment, but also look for opportunities to be honest about it (especially if resentment is appearing in your close relationships) Don't forget to visit to sign up for my email list! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/21048098

304 // Boost Your Energy With Mindfulness 10/28/2021

304 // Boost Your Energy With Mindfulness Hello and welcome to episode 304 of The Mindful Kind podcast. In this episode, you'll discover a brief overview of mindfulness and three things you should know about practicing it. Then, you'll find out some interesting ways that mindfulness can boost your energy, including: - potentially improving your quality of sleep - reducing emotional suppression - encouraging "single-tasking" Head over to to enrol in my signature online course, Mindfulness Made Easy! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20976449

303 // My Emergency Self-Care Plan For Anxiety 10/21/2021

303 // My Emergency Self-Care Plan For Anxiety Hello and welcome to episode 303 of The Mindful Kind. In this episode, you'll learn about my personal "emergency" self-care plan for times when I'm struggling with anxiety. Please keep in mind that this plan is based on my own research and experiences and I highly recommend that you seek out good-quality support from a mental health professional to create your own plan. Below are some of the key elements of my self-care plan for anxiety. 1: Minimise stress triggers as much as possible (keep in mind, this is only a short-term solution I use when I'm dealing with high anxiety) 2: Talk about my feelings with someone I trust or write them down somewhere private 3: Be aware of my unhelpful coping mechanisms and try not to engage in them. I try to make choices that might improve my mental wellbeing, not potentially cause further harm or pain 4: Create things to look forward to, like a catch up with a friend or a book arriving in the mail 5: Be prepared to ride the waves of anxiety, knowing that feelings ebb and flow If you'd like to learn more about my experiences with mental health and being an over thinker, check out my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness. You'll find the link at Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20890838

302 // Finding Calmness In The Simple Things 10/14/2021

302 // Finding Calmness In The Simple Things Hello and welcome to episode 302 of The Mindful Kind podcast. In this episode, you'll discover the simple things I've been doing in my own life to help manage stress during a busy season of my life. 1: Meditation. I've particularly been enjoying sitting outside in the sunshine for a few minutes and practicing mindfulness. 2: Slow yoga classes at night-time (with most of the lights off for added coziness). 3: Listening to podcasts, including The Aubrey Marcus Podcast. You'll hear rich and authentic conversations between Aubrey Marcus and his brilliant variety of guests, including Layla Martin, Simon Sinek, and many more! Thank you to The Aubrey Marcus Podcast for sponsoring this episode of The Mindful Kind! 4: Asking for hugs and using self-soothing touch to help manage stress. 5: Mindful walking! So, those are five things that have been helping me find calmness during an emotional and stressful time in my life. I hope you enjoy trying them out for yourself! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20813846

301 // Signs Of A Trustworthy Person 10/07/2021

301 // Signs Of A Trustworthy Person Hello and welcome to episode 301 of The Mindful Kind podcast. In this episode, I've shared some of the signs I tend to look for when I'm trying to decide if I'm able to trust someone. Please keep in mind that these signs are not fool-proof, nor are they always accurate! These signs can simply be helpful guidelines when choosing how much to trust someone. Sign 1: Trustworthy people often help others feel at ease - you won't be worried about them hurting you, shocking you, or being overly unpredictable. Sign 2: A trustworthy person will tend to respect your boundaries and won't make you feel like you're not good enough. They'll show compassion, acceptance, and empathy. Sign 3: Another sign that someone is trustworthy is that they won't be afraid to be vulnerable with you. However, they'll also take the time to build a strong relationship with you before they show you their vulnerabilities. Sign 4: Someone who doesn't regularly break other people's trust is more likely to be trustworthy. While this might seem obvious, it can be important to keep this in mind! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20739440

#SPECIAL 300th EPISODE: My Best Tips For A Meaningful Life 10/01/2021

#SPECIAL 300th EPISODE: My Best Tips For A Meaningful Life Hello and welcome to episode 300 of The Mindful Kind podcast! To celebrate 300 episodes, I'll be sharing five of the best tips I've discovered over the last 6 years of podcasting to help you boost your wellbeing and enhance your life. Below, you'll learn about these tips and find some additional resources you can explore! And head over to to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness! Tips for a meaningful life: Tip 1. Be kind to yourself and develop your self-esteem. Here are some resources to help you get started: - - - Tip 2. Manage stress in ways that feel effective for you! Check out: - - - Book: "The Stress-Proof Brain" by Melanie Greenberg Tip 3. Nurture the positive relationships in your life. Learn about your attachment style, how to improve your communication, how to be an empathic friend... There are so many ways to nurture your relationships! Tip 4. Prioritise positive habits and look after your health. Some of my favourite positive habits include eating mindfully, drinking plenty of water, journaling, and getting enough sleep. Tip 5. Develop a consistent mindfulness practice. Head over to to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20671328

299 // Dealing With Disappointment 09/23/2021

299 // Dealing With Disappointment Hello and welcome to episode 299 of The Mindful Kind podcast. In this episode, you'll discover some strategies for dealing with disappointment, including: - acknowledging and tolerating your feelings of disappointment - remembering that disappointment shows you care about something - identifying cognitive distortions, like rosy retrospection and overgeneralisation - talking about your disappointment - manage your expectations Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20574029

298 // Why It Can Be Important To Assume The Best 09/18/2021

298 // Why It Can Be Important To Assume The Best Hello and welcome to episode 298 of The Mindful Kind podcast. In this episode, you'll discover an interesting concept that involves assuming the best in some situations. Please keep in mind that assuming the best won't be appropriate for every situation, so please use your best judgement! There are three great things that can happen when you try to assume the best: 1: You might feel more compassionate towards other people 2: You'll feel more hopeful about the future 3: You'll have more confidence in yourself when you're trying new things Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20517647

297 // Protecting Yourself From Toxic Positivity 09/09/2021

297 // Protecting Yourself From Toxic Positivity Hello and welcome to episode 297 of The Mindful Kind podcast. In this episode, you'll learn about toxic positivity and how you can protect yourself from it. Please keep in mind that toxic positivity can be a complicated issue and there might not always be a "black and white" solution. Here are some strategies for protecting yourself from toxic positivity: Don't blame yourself if someone says you're not "happy enough." You might like to remove yourself from the situation and take some time to process your feelings where you feel safe. Use a self-soothing strategy, like soothing touch or a self-compassionate affirmation. Honour your emotions and needs. Don't forget to subscribe to The Mindful Kind podcast so you won't miss any future episodes! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20414117

296 // How to Be More Optimistic During Difficult Situations 09/02/2021

296 // How to Be More Optimistic During Difficult Situations Hello and welcome to episode 296 of The Mindful Kind podcast. In this episode, you'll learn about some practical strategies to help you be more optimistic during difficult times. To understand optimism a little more, be sure to check out episode 114 of The Mindful Kind, "Outlooks on Life: Optimism." Please keep in mind that you don't have to feel happy in order to be optimistic! Below are three strategies to help you be more optimistic during difficult times: 1: Identify the loudest negative thought and gently challenge it (then focus your attention on a more optimistic thought) 2: Practice gratitude or observing your strengths during difficult times 3: Take empowered action. Choose one small thing you can do to help make the difficult situation a little better Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20345216

295 // How to Manage An Assertiveness Hangover 08/26/2021

295 // How to Manage An Assertiveness Hangover Hello and welcome to episode 295 of The Mindful Kind podcast. In this episode, you'll learn about an "assertiveness hangover" - a concept inspired by a recent session with a wonderful client. An assertiveness hangover can occur after you clearly implement your boundaries, but then feeling guilty or worried about them. If you'd like to learn more about assertiveness, read chapter 15 of The Mindful Kind book and listen to episode 102 of The Mindful Kind podcast. Here are 3 steps for dealing with an assertiveness hangover: 1: Reassure yourself and commend yourself for being assertive. 2: Feel your emotions (eg guilt or worry) without reacting to them. 3: Keep being assertive! Watch out for the benefits of it and keep building your skills. To find out more about working with me via Skype, head over to . Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. /episode/index/show/themindfulkind/id/20267804

294 // Ready To Be Kinder This Week? 08/19/2021

294 // Ready To Be Kinder This Week? Hello and welcome to episode 294 of The Mindful Kind podcast! In this episode, you'll learn more about kindness and how it can be beneficial for you and the people around you. You'll also learn a specific way you can be more kind this week (or anytime, really!) - by using kind statements. Here are the statements you could use to offer kindness to someone else: 1: I really admire the way you... (insert what you admire) 2: You brightened my day because... (insert why they brightened your day) 3: It's awesome spending time with you 4: I'm here for you if you need me 5: You're doing really well Good luck trying these out:) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind! /episode/index/show/themindfulkind/id/20192219

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