The Life Of A Tree

This track introduces mindfulness exercises while moving through the life cycle of a tree. First we pretend to be seeds, then seedlings. We let our roots grow down, and then we grow up into a fully grown tree. Next our leaves change colors and fall to the ground. Then spring comes and our green leaves return. Throughout all this we are doing mindful movement and breathing. After the tree exercises, we say affirmations and listen to music.

Transcript

Hello!

I'm Noah and this is Like You,

Mindfulness for Kids.

I'm so glad that you're here.

On this episode,

We'll be doing mindfulness exercises based on the life cycle of a tree.

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.

This is usually the part in the episode where we start with a breathing exercise to calm your body and focus your mind.

But today,

I just want to get straight into our imagination.

Now,

Don't worry,

We'll still do plenty of breathing exercises throughout the episode,

But first I want to get rooted in our minds to the life cycle of a tree.

Before we do that,

On the count of three,

We'll all say,

I like me.

One,

Two,

Three.

I like me.

I like you too.

You are strong and noble like a tall oak tree.

But right now,

I want you to pretend you are a seed,

A little bitty tiny seed.

You can close your eyes and imagine that in your mind,

Or better yet,

You can curl up your body into a tight little ball and lie on the floor.

Try to make yourself as small as you can be and imagine you're just a little seed sitting all alone on the ground.

Next,

Let's imagine the wind begins to blow,

Blows the seed across the ground.

Take a long deep breath in.

As you breathe out,

Imagine you are the wind blowing the seed around.

You can roll around in your seed ball or just imagine it in your mind.

Now take another deep breath in and blow like the wind as the seed rolls around.

Now,

Let's imagine that the seed finds a soft place in the dirt and some more dirt blows over on top of it,

Covering it up.

This is just where a seed wants to be.

The seed is so comfy in the dirt that it starts to relax a bit.

If you're still curled up in a ball,

Start to loosen up just a little.

Relax your arms,

Relax your whole body.

Imagine being a comfy cozy seed in a little bed made of dirt.

Breathe slow and steady breaths in and out.

What kind of tree do you think you'll be?

Do you have a favorite kind of tree?

In your mind,

Picture the tree you're going to become.

Maybe it's a maple or a cedar or a willow or a giant sequoia.

Maybe a cherry tree or an apple tree.

And it's okay if you don't know the names of different kinds of trees.

You could just picture what the tree will look like.

One day,

You will grow into this big tree.

But for now,

You're still just a tiny little seed relaxing in the dirt.

Now,

Some time passes,

The wind blows,

The sun shines,

The rain rains.

If you're imagining this in your mind,

Start to picture little roots emerging from the seed to dig down,

Down,

Down into the dirt.

If you're acting things out yourself,

Stay on the floor as you stretch your arms and legs out.

Press your arms into the floor like roots finding their place.

Let your roots grow deep and strong.

Now,

Imagine the wind blowing hard again.

Take a deep breath in,

Then let the wind blow.

This time,

Your roots are deep and strong.

So you don't go anywhere.

You stay rooted just where you are.

You have found a place to call home.

Now some more time passes,

The wind blows,

The sun shines,

The rain rains,

And you are beginning to grow.

Imagine a small sapling,

Like the tree version of a kid.

Sit up onto your knees and imagine yourself as a sapling.

Tuck your elbows into your sides,

Then raise your hands and fan your fingers out like small branches.

How does it feel to be a sapling?

Here comes more wind.

Sway slowly side to side as you imagine the wind blowing.

As you breathe slowly in,

Lean to one side,

And as you breathe slowly out,

Lean to the other side.

Continue to breathe slowly in and out as the wind blows you from side to side,

Side to side.

Now some more time passes,

The wind blows,

The sun shines,

The rain rains,

And you continue to grow.

You have become a tall,

Fully grown tree.

So stand up on your feet.

Imagine you are a tall tree towering toward the sky.

Spread your arms out wide,

Then lift them up above your head like mighty branches.

You are strong and firm and sturdy.

Now when the wind blows,

You stay completely still.

Take a deep breath in.

Now imagine the wind blowing as you breathe out,

But you stand still.

Picture what you look like as a tall,

Mighty tree.

Pick a proud and mighty pose.

You are a powerful tree,

Branches growing in every direction,

Full of bright green leaves.

Birds build their nest in you.

Squirrels run up and down your branches.

Children try to climb you.

You stand tall through it all,

Even as the seasons begin to change.

Some time passes and now fall is on the way.

Imagine your leaves changing their color to yellow,

Red,

Or orange.

Imagine yourself surrounded by other trees with different colored leaves.

A whole forest full of trees.

Each one is unique and beautiful.

Have you ever seen a forest in the fall full of different colored leaves?

Soon that color fades.

Your leaves turn brown and dry.

Here comes the wind again.

This time as the wind blows,

Your leaves begin to fall.

Take a deep breath in,

And as you blow out,

Imagine you are the wind.

Watch as leaves slowly fall,

Drifting and fluttering through the air as they fall down to the ground.

With each breath,

More leaves fall.

More leaves fall.

Take a few breaths in and out,

In and out.

Now all your leaves have fallen and they cover the ground.

Your branches are bare and brown.

How do you think a tree feels when all its leaves have fallen?

Is it cold?

Is it sad?

Does it get sleepy?

Let your arms droop down and imagine you're resting all through the winter.

Time passes.

The wind blows.

The sun shines.

The rain rains.

And the snow snows.

But soon,

Warmth returns.

The sun comes out.

You can feel its warmth.

The snow melts.

Spring is here.

Flowers begin to bloom,

And your branches are filled with tiny green buds.

Those buds grow and grow until your green leaves have returned.

So once more,

Raise your hands up above your head and strike a proud pose like a big and mighty tree.

Remember,

You will grow and change.

Seasons will come and go,

But you'll always be you.

And that's the best thing to be.

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.

I'm seven years old.

My favorite affirmation is I like me.

Thanks for sharing that affirmation,

Hilaria.

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.

There's no one better to be than myself.

There's no one better to be than myself.

I am brave and strong.

I am brave and strong.

I'm allowed to take up space.

I'm allowed to take up space.

I embrace the greatness within me.

I embrace the greatness within me.

Every day I will learn and grow.

Every day I will learn and grow.

I like who I am and who I'm becoming.

I like who I am and who I'm becoming.

I am thankful for life.

I am thankful for life.

I have the power to create change.

I have the power to create change.

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.

Now I'd like to end with a song.

As you listen,

Feel free to sing,

Dance,

Take deep breaths,

Or just think about what you love about yourself and the world.

Love yourself and love the world.

Every boy and every girl.

Love yourself and love the world.

Love the flowers,

Love the squirrels.

Love yourself and love the world.

Trees that sway and leaves that twirl.

Love yourself and love the world.

Sunlight shines and water swirls.

Love yourself and love the world.

Every boy and every girl.

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 Sain,

And our episode art is created by Lindsay Glenn.

Thanks for listening!