The Sleepy Episode

This episode uses mindfulness to wind-down, relax, and prepare to go to sleep. We start by saying positive affirmations to create a positive mindset. Next we focus on our breathing, noticing how we are naturally breathing, before intentionally slowing our breath to a slow and steady pace. Several reflective questions help listeners process their day. Then we imagine a breeze blowing our thoughts so that each thought drifts away. The episode ends with a sleepy song called "Happy Dreams."

Transcript

Hello,

I'm Noah and this is Like You,

A mindfulness podcast for kids.

I'm so glad you're here.

I often hear from listeners who tell me that they listen to Like You at night as part of their bedtime routine.

I think that's a smart way to relax,

Unwind,

And say goodbye to the day.

So today,

I thought I'd make a special episode that's made for bedtime,

Or nap time,

Or anytime you need to get a little sleepy.

I call it the Sleepy Episode.

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.

I find that it helps me drift off to sleep if I start by thinking positive thoughts.

When I'm in a good mood,

It's easier to relax and feel calm.

So we're going to kick this episode off by saying some affirmations together.

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

I'll say each affirmation twice,

So you can listen to it first,

Then repeat it with me.

Feel free to say them out loud or think them quietly in your mind.

Here we go.

I am beautiful on the inside and the outside.

I am beautiful on the inside and the outside.

Today I did my best.

Today I did my best.

Tomorrow will be a fresh start.

Tomorrow will be a fresh start.

I inhale confidence and exhale doubt.

I inhale confidence and exhale doubt.

I am in charge of my future.

I am in charge of my future.

I feel peaceful and calm.

I feel peaceful and calm.

I am full of positive thoughts.

I am full of positive thoughts.

I will dream big dreams.

I will dream big dreams.

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.

You can even send a recording of an affirmation to play on the show.

Have a grown-up check our website or show notes for more info.

Now let's breathe together.

To start,

Just let yourself breathe however you're already breathing.

There's no special breathing exercise yet.

Just pay attention to your breath.

Notice how fast or how slow you're breathing.

Notice how deep each breath is.

Take note of any sounds your breathing makes.

Notice what parts of your body move as you breathe.

Now turn your focus to making your breath slow and deep and steady.

We'll all breathe together.

In and out.

Breathe in and out.

In and out.

And in and out.

Keep that slow,

Steady breath going as we move our thoughts toward thinking about the day you've had today.

So as you breathe,

I'm going to ask a few questions about your day.

You can answer out loud if you want,

But it may be even better to just think your answers quietly.

It's okay if you don't think of an answer right away.

These are just questions to help you reflect on the day as you begin to wind down.

I'll leave a little time in between each question for you to think and respond.

If you're listening together with a sibling or a parent,

Maybe you can tell them the answer to these questions.

Here we go.

What was your favorite part of the day today?

What was something hard you had to do today?

What was something that made you laugh today?

Did you learn anything new or interesting today?

What was something kind that someone did for you today?

And what was something kind that you did?

And last,

If you could take one memory from today and wrap it up in a box to keep it forever,

Which memory would it be?

Well now that I've asked you a bunch of questions,

It may feel like there are lots of thoughts bumping around in your mind.

If one of those thoughts is making you feel uncomfortable in any way,

I suggest that you press pause on the podcast for a moment and tell someone how you were feeling.

Maybe that's a parent or a grown up.

Maybe it's a brother or a sister.

When something's bothering you,

It helps to talk about it with someone else.

That can help you let go of the uncomfortable feeling so that you can relax and fall asleep.

Now there could be lots of other thoughts bumping around inside your mind too.

Scrappy thoughts,

Funny thoughts,

Excited thoughts.

So right now we're going to clear our mind of all these thoughts to help us get ready for sleep.

So close your eyes and imagine your thoughts floating around inside your head.

Then take a deep breath in and imagine blowing on these thoughts so they begin to float away.

Then take another deep breath in and blow gently to blow more thoughts away.

Now one last breath in and then blow and imagine all your thoughts drifting away into the night sky until your mind is completely clear.

This will help your body to relax just as much as your mind.

So lie down in a comfy spot.

We'll start at the top of your head and let your head relax,

Sinking into your pillow.

Next relax your shoulders.

Let them hang loose.

Going down,

Relax your chest.

Relax your arms.

Relax your hands.

Continue making your way down,

Checking in with each part of your body to help it relax.

Relax your stomach.

Relax your hips.

Relax your legs.

Relax your feet.

Now just let your whole body go soft and loose and let yourself sink into the bed or the couch or the floor or wherever you're lying right now.

If any part of you doesn't feel relaxed at this point,

Just start back at the top and work your way down again in your own time,

Checking in with each part of your body and reminding it to relax.

Once you're feeling calm and relaxed,

I'll sing a sleepy song about having happy dreams.

You could just keep breathing slowly in and out,

Letting your body relax as it fills up with peaceful feelings.

Happy dreams.

Happy dreams.

Happy dreams.

This day was good.

This day is done.

Tomorrow is another one.

So close your eyes and breathe in deep.

It's time for you to get some sleep.

Happy dreams.

Happy dreams.

Happy dreams.

The sun is down.

The stars shine bright.

It's time for us to say goodnight.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy dreams.

Happy trains,

Happy tracks from head to toes Happy trains,

Happy tracks from head to toes Happy trains,

Where every worry goes Happy trains,

Tracks from head to toes Happy trains,

You're breathing deep and slow Happy trains,

Tracks from head to toes Happy trains,

Happy tracks You can continue taking slow,

Deep breaths as we wind down our time together.

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

Until then,

I like you,

I'm proud of you,

And I'm glad we are friends.

Have a happy and peaceful night.

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 Sain.

Our episode art is created by Lindsay Glenn.

Thanks for listening,

Sweet dreams,

And good night.