Hello,
I'm Noah,
And this is Like You,
A mindfulness podcast for kids.
It feels great to be back,
And I'm so glad that you're here too.
I may have taken a few months off from releasing new episodes,
But today we're going to be taking a little time off together because we're using mindfulness to take a vacation in our minds.
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 aloud,
Or as always,
You can just think your responses quietly in your mind.
Let's start with a breathing exercise to calm your body and focus your mind.
If you could travel anywhere in the world on vacation,
Where would you want to go?
Let's imagine you're a jet airplane flying to whatever place you just said.
Spread your arms out wide like airplane wings.
Now take a long,
Deep breath in.
Hold it for a second,
Then blow your breath out as you imagine flying through the sky like a jet.
Now I'm going to play some music while you take a few more deep breaths in and out.
You can go at your own pace or with the rhythm of the music as you take long,
Deep breaths in and out.
As you breathe in and out,
Continue imagining you're an airplane flying to your favorite destination.
If you've got the space,
You can even stand up and zoom around the room as you breathe,
But it's also fine to just imagine it in your mind.
Here we go.
♪ I'm flying like a bird ♪ ♪ Flying like a bird ♪ ♪ I'm flying like a bird ♪ ♪ Flying like a bird ♪ One last deep breath in.
Now on the count of three,
We'll all say,
I like me.
One,
Two,
Three.
I like me.
I like you too.
There's no one in the world quite like you,
And I'm glad that you are who you are.
I hope you're ready for some rest and relaxation because it's time to take a vacation in our minds.
Some vacations are jam-packed with sightseeing and exciting activities.
Have you ever been on a trip like that?
Those trips can be a lot of fun,
But today we're going to focus on a different kind of vacation,
The kind where you take a break,
Kick back,
Relax,
And just enjoy doing nothing.
Have you ever been on a trip like that?
Those trips can be lots of fun as well.
It helps if you're at a beautiful location.
So let's imagine a beautiful,
Relaxing vacation right now.
You can close your eyes if that helps you picture things better.
Let's go to a quiet island in a tropical location.
Imagine the feeling of the warm sun shining down on your shoulders.
Think about the feeling of sand between your toes.
A cool breeze blows through your hair.
You can hear the ocean's waves rolling in and out.
If you're not already sitting or laying in a comfortable spot,
Do that now.
Take a moment to enjoy the feeling of the sun and the breeze as you listen to the waves.
Now imagine you're sipping on a cold drink.
What's your favorite cold drink?
Lemonade,
Iced tea,
Water,
Juice?
Imagine a big glass of it beside you and a long,
Silly,
Curly straw so you can take a sip without even sitting up or reaching for the glass.
Take a long sip.
Now let out a satisfied sigh.
As you sigh,
Try letting your whole body relax.
Loosen your shoulders,
Drop your arms,
And let your body sink into the sand.
Are you as relaxed as you can be?
Let's see if you can relax even more.
We'll take another sip and sigh,
And as you do,
Let every part of your body relax even more.
And now it's time.
You know what?
No,
We're on vacation,
So you ought to just stay loose and relaxed like you don't have a care in the world.
Why don't you keep taking deep breaths and try to relax more and more while I sing a song?
♪ Take a breath ♪ ♪ Take a break ♪ ♪ It's really too soon and it's never too late ♪ ♪ To take a breath ♪ ♪ Take a break ♪ ♪ Don't do a thing,
Cause everything can wait ♪ ♪ Just take a breath and take a break ♪ ♪ When there's just too much to do ♪ ♪ You forget that the sky can't be blue ♪ ♪ You start to feel like your brain has turned to goo ♪ ♪ Things would be calmer if you lived inside a zoo ♪ ♪ Well there's just one thing for you to do ♪ ♪ You ought to take a breath ♪ ♪ Take a breath ♪ ♪ Take a breath ♪ ♪ Take a breath ♪ ♪ Take a breath ♪ ♪ Take a breath ♪ ♪ Take a breath ♪ ♪ Take a breath and take a break ♪ ♪ Take a break ♪ ♪ It's really too soon and it's never too late to take a breath ♪ ♪ Take a.
.
.
Don't do a thing cause everything can wait ♪ ♪ Take a.
.
.
And take a breath ♪ Remember,
Anytime you feel overwhelmed,
It's okay to take a step back and go to a calm place,
Even if it's just a calm place inside your mind.
A relaxing vacation is just a thought away.
Now it's time for affirmations.
Affirmations are words you can say about yourself to remind yourself how wonderful you are.
Here's an example from one of our listeners.
My name is Abigail and I am eight years old and this is my favorite affirmation.
Believe in yourself because you can do anything.
Believe in yourself because you can do anything.
Thanks for sharing that affirmation,
Abigail.
Now let's say a few more affirmations together.
You can say these out loud or inside your head.
I'll say each affirmation twice so you can listen the first time,
Then say it together with me the second time.
My positive thoughts create positive feelings.
My positive thoughts create positive feelings.
I am grateful for what I have.
I am grateful for what I have.
I deserve to be loved.
I deserve to be loved.
It's okay to make mistakes.
It's okay to make mistakes.
I love myself just the way I am.
I love myself just the way I am.
I will enjoy this moment.
I will enjoy this moment.
It's okay to rest.
It's okay to rest.
I am filled with peace and joy.
I am filled with peace and joy.
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.
If you have an affirmation that is special to you,
I would love to hear it.
If you'd like to send a recording of your favorite affirmation to play on the show,
Have a grown-up check our website or episode notes for more information.
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 the episode.
Our podcast cover art was illustrated by Maya Sane,
And our episode art is created by Lindsay Glenn.
Thanks for listening!
