Morning Noon And Night

This episode begins with a sunrise-sunset mindful breathing exercise. Then we walk through the day as we talk about ways to practice mindfulness morning, noon, and night. Next, we say positive affirmations, which are broken up into affirmations for morning, daytime, and bedtime. We end with a relaxing song.

Transcript

Hello,

I'm Noah and this is like you,

Mindfulness for kids.

I'm very glad you're here.

On this episode we'll talk about mindfulness throughout the day,

Morning,

Noon,

And night.

So listeners of all ages,

Find a place to listen where you feel comfortable and safe.

As I ask questions and invite you to say affirmations,

You're welcome to speak out loud or as always you can just think your responses quietly in your mind.

Let's begin with the breathing exercise.

This exercise also involves your body,

So if you're able to stand up right now,

Go ahead and do that.

Or you can stay seated and just use your arms.

We're going to do sunrise,

Sunset,

Breathing.

So when you breathe in,

You'll stand up tall and lift your arms over your head in a circle like a big Sun rising above you.

Then when you breathe out,

Bend forward and let your big circle hands come down like a setting Sun.

Let's try that together.

Sunrise,

Breathe in,

Arms overhead.

Sunset,

Breathe out and lower your arms.

Think you've got it.

Now instead of saying breathe in and breathe out,

I'll just say sunrise when it's time to breathe in and lift your Sun over your head.

And I'll say sunset when it's time to breathe out and lower your Sun.

Just like always,

Each breath should be long and deep.

So let's get started.

Here we go.

Sunrise,

Sunset,

Sunrise,

Sunset,

Sunrise,

Sunset,

Sunrise,

Sunset.

Now on the count of three,

Let's all say I like me.

One,

Two,

Three.

I like me.

I like you too.

You bring light to each day like a rising Sun.

What time of day is it right now as you listen to this podcast?

Do you always listen to podcasts at the same time?

I've heard from some listeners who listen in the morning on the way to school.

Heard from others who listen at school for a mindful moment with their whole class.

Other listeners listen in the afternoon to calm down and refocus after a long day.

And I also know lots of you listen at bedtime to help yourself prepare for rest.

There's no wrong time to listen and there's no wrong time to practice mindfulness.

So let's think together about ways you can use mindfulness throughout your day.

Do you ever try mindfulness in the morning?

What are some things you could do in the morning to start your day mindfully?

I bet you had some great ideas.

Here are some of mine.

When you first open your eyes,

You could take just 10 seconds to tune into your senses.

Stretch your arms,

Take a deep breath,

And take note of what you see,

Smell,

Hear,

And feel.

Is there morning light shining through your window?

Is your bed soft and warm?

Do you wake up to the sound of an alarm clock?

Or music?

Or your parents' voices?

Morning mindfulness can be as simple as that.

Just taking a few seconds to tune in and notice the things around you.

You could also try being mindful as you brush your teeth.

Try thinking about each individual tooth as you brush them one by one by one.

And once you're done brushing your teeth,

As you're standing in front of the mirror looking at your reflection,

I find that's a great time to say a few affirmations.

We'll say a few morning affirmations later in the show to give you some ideas.

Which of these mindful morning ideas can you imagine making part of your routine?

Why don't you pick one and try it tomorrow morning?

Next,

Let's talk about how you can use mindfulness throughout your day.

Can you name some ways you use mindfulness during your day?

Most of you are probably in school for most of the day.

I have a whole episode full of mindfulness tips for the school day.

You can look that one up if you ever want more ideas.

It's called quietly in your own mind.

To me,

The best way to incorporate mindfulness throughout the day is simply to check in regularly with how you're feeling and to take deep calming breaths anytime you need to reset.

A mindful check-in only has to take a few seconds.

It can be as simple as stopping and asking yourself how you feel.

Do I feel happy?

Sad?

Tired?

Confused?

Anxious?

Excited?

Just acknowledging how you feel can help you get through your day.

Or you could try a quick head-to-toe check-in.

Just take a second or two to focus on each part of your body one at a time.

Anywhere that feels tight and tense,

Try relaxing and loosening up.

It can be as quick as this.

Try it out as I go.

Head,

Neck,

Shoulders,

Chest,

Arms,

Stomach,

Hips,

Legs,

Feet,

Toes.

Great job!

Try bringing some of these mindful ideas into your day.

Now let's move on to night.

Night can be a natural time for mindfulness as you calm your body to prepare for sleep.

What are some of the ways you use mindfulness at night?

Here are some of my ideas.

Try reflecting mindfully on your day.

Think back about things that happened during your day.

If you think of anything that upsets you or made you feel sad or angry,

Try letting go of that thought and sending it away.

You can imagine it floating away on a breeze and you can take a deep breath and blow it away.

When you think of things that make you feel happy,

Confident,

Or proud from your day,

You can hold on to those feelings.

Relive them in your mind,

Then pack them away in your brain to remember again later.

Nighttime is also the perfect time for mindful relaxation.

So you might listen to a podcast or other relaxing sounds.

You can tune into your breathing and breathe slow and deep,

Calm in your body.

You can try the same head-to-toe check-in from the day,

But take your time moving slower and relaxing deeper.

Tonight when you're going to bed,

Try doing something that helps you mindfully relax.

Now it's time for affirmations.

Affirmations are words you can say about yourself to remind yourself how wonderful you are.

I'll say each affirmation twice so you could listen the first time,

Then say it together with me the second time.

You can say these out loud or inside your head.

I'm going to break them up into a few affirmations that are great for morning,

A few for the daytime,

And a few to say at night.

Here we go,

Starting with morning affirmations.

Good things are coming my way.

Good things are coming my way.

I am choosing to have an amazing day.

I am choosing to have an amazing day.

Next,

Are a few affirmations to say during the day.

Each day I learn and grow.

Each day I learn and grow.

I work hard and I can do hard things.

I work hard and I can do hard things.

I get better every single day.

I get better every single day.

It's okay to make mistakes.

It's okay to make mistakes.

Today I choose to be confident.

Today I choose to be confident.

I've got this.

I've got this.

And now let's end with a few nighttime affirmations.

My heart is happy and relaxed.

My heart is happy and relaxed.

I choose to let go of my frustrations.

I choose to let go of my frustrations.

I made a difference in the world today.

I made a difference in the world today.

I breathe deep and slow.

I breathe deep and slow.

I am grateful for this quiet moment.

I am grateful for this quiet moment.

My mind is calm.

My mind is calm.

I will dream big dreams tonight.

I will dream big dreams tonight.

Sleep prepares me for a better tomorrow.

Sleep prepares me for a better tomorrow.

Now let's take a few slow deep breaths as we wind down our time together.

If any of those affirmations stood out to you,

Feel free to write them down or just store them safely in your mind to say when you need it.

Now I'd like to end with a song.

As you listen,

Think about ways you can use mindfulness during different parts of your day.

Or just close your eyes,

Breathe deep,

And relax.

Morning,

Noon,

And night.

Feeling calm and bright.

Breathing deep and slow.

Helps my heart feel light.

Morning,

Night,

And noon.

I sing a mindful tune.

Relaxed from head to toe.

And feeling so in tune.

A mindful morning prepares me for a pleasant day.

A mindful daytime leads to a calm and peaceful night.

A mindful nighttime helps me feel rested in the morning.

Morning,

Noon,

And night.

Feeling calm and bright.

Breathing deep and slow.

Helps my heart feel light.

Morning,

Night,

And noon.

I sing a mindful tune.

Relaxed from head to toe.

And feeling so in tune.

Morning,

Sunrise,

Daytime,

Light.

Evening,

Sunset,

Moon,

And night.

Morning,

Sunrise,

Daytime,

Light.

Evening,

Sunset,

Moon,

And night.

Morning,

Noon,

And night.

Feeling calm and bright.

Breathing deep and slow.

Helps my heart feel light.

Morning,

Night,

And noon.

I sing a mindful tune.

Relaxed from head to toe.

And feeling so in tune.

A mindful morning prepares me for a pleasant day.

A mindful daytime leads to a calm and peaceful night.

A mindful nighttime helps me feel rested in the morning.

I can't wait to spend some time together again soon.

Until next time,

I like you,

I'm proud of you,

And I'm glad we are friends.

Have a happy and peaceful day.

Like You is written and hosted by me,

Noah Glenn.

I also composed and performed the Like You theme music and other music that appeared in this episode.

Our podcast cover art was illustrated by Maya Sane,

And our episode art is created by Lindsay Glenn.

Thanks for listening!