On this episode I’ll be sharing a special recipe for making hot cocoa in your imagination.
Episode Notes
This will be the last episode of our fall and winter season. New episodes return in the spring. Between now and then I’ll have a few subscriber-only bonuses, so please consider showing your support by subscriber through Patreon or Apple Podcasts.
Like You is listener supported. You can support the show by subscribing on Apple Podcasts or becoming a patron on Patreon. You can also support the show by shopping in our online store or purchasing songs from the show on our Bandcamp page.
Please send us a voice memo, drawing, or letter at hello@likeyoupodcast.com. We play a voice memos from listeners either at the beginning of an episode or during the affirmation segment of the episode. If your child wants to be included, record a voice memo and send it to us. Your child can introduce themself and then say a favorite affirmation, sing a line from a Like You song, say what they like about the show, or share whatever they feel! Keep it short (10-20 seconds). For more info on how to record and send a voice memo, see this post, or click here.
Like You is a production of Perpetual Motion. The show is written and produced by Noah Glenn. The show’s artwork was illustrated by Mia Saine. Episode art is created by Lindsey Glenn.
This episode features original music by Noah Glenn.
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Transcript
Hey everyone! I’m so glad to be your podcast friend. Listener support is what makes this podcast possible. When you sign up for a Like You Subscription you gain access to special bonus content, like bite-sized Affirmation episodes, music, and other special perks. Please consider supporting the show by subscribing through Apple Podcasts or Patreon. Find more information in our episode notes. Thanks! And here’s today’s show.
[intro music]
Noah: Hello! I’m Noah and this is Like You: Mindfulness for Kids. Welcome to the last episode of our fall and winter season. I’m so glad you’re here. On this episode I’ll be sharing a special recipe for making hot cocoa in your imagination. So listeners of all ages, find a place to listen where you feel comfortable and safe. Remember, you’re always welcome to interact with this podcast by speaking up to answer my questions or by repeating affirmations aloud. Or if you prefer, you can just think your responses quietly in your mind.
I’ll start with a short and simple breathing exercise. We’ll do more mindful breathing later in the episode, so for now I’ll keep this exercise short and sweet. So breathe in deep as I count up 1-2-3-4-5, then breathe out slow as I count down 5-4-3-2-1. Here we go. Breathe in 1-2-3-4-5. Breathe out 5-4-3-2-1. Breathe in 1-2-3-4-5. And out 5-4-3-2-1. Deep breath in 1-2-3-4-5. And out 5-4-3-2-1.
Now on the count of three let’s all say I like me. 1-2-3. I like me.
I like you too. When the world feels dark and cold, you bring light and warmth every time you share your kindness.
Now let’s get started with a special recipe for mindful hot cocoa. I’ll tell you all the steps, then we’ll go through them one by one. First, melt the chocolate. Next, add some milk. Then, add a little sweetness. Heat it all up, then cool it down to the perfect sip-able temperature. For each step we’ll do a short exercise that helps you tune into your body and your mind. Here we go.
Step one. Melt the chocolate. Close your eyes and imagine you are a giant bar of chocolate. Imagine a warm feeling that starts at the top of your head. And then picture your chocolate melting from your head to your toes as you relax each part of your body along the way. Start at your head. Relax your head and your neck as your chocolate melts. Next your shoulders. Let them get loose and melty. Moving down, let your chest and your stomach relax as they melt. Same for your arms and your hands. Now let your legs relax as the chocolate melts all the way down to your feet. Now you’re just a big melty blob of chocolate, completely loose and relaxed.
Step two is to add the milk. Since the milk fills up your mug, I want you to imagine filling up your body. Puff your chest out. Stretch your arms and legs wide. Take up as much space as you can, filling all the space you can around you. Great job. You can relax now.
It’s time for step three. Add a little sweetness. Did you know that pure chocolate or pure cocoa by itself is actually bitter, not sweet? Have you ever tasted something bitter? Most people don’t love bitter flavors, just like most people don’t love feeling bitter feelings. Have you ever felt a bitter feeling? What are some bitter feelings you can think of?
You may have said sadness, anger, jealousy, worry, or maybe even regret. There are many feelings that people might refer to as bitter feelings. And like I often remind you, it’s ok to feel every kind of feeling, even the bitter ones. We all feel bitter feelings sometimes, but they don’t last forever. When you want to move on from a bitter feeling, it can help to redirect your thoughts to something sweet by thinking positive thoughts. So back to our cocoa recipe. For step three, add a little sweetness, we’re going to say some positive affirmations to say goodbye to bitter feelings and hello to sweet feelings.
I’ll say each affirmation twice. Listen the first time, then say it together with me the second time. Here we go.
I am full of joy.
I choose to think positive thoughts.
I am so proud of who I am.
I am smart, beautiful, and kind.
I love myself exactly as I am.
Good things are coming my way.
I choose to let go of bitterness.
I feel as sweet as sugar.
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 grownup check our website or episode notes for more information.
But right now we’re moving on to step four in our mindful cocoa recipe. It’s time to heat everything up. I want you to put your hands together, and rub them back and forth against each other. As you rub your hands together, you’ll create friction, and you might start to feel warmth on your hands. As you keep rubbing your hands together, I want you to also focus your mind on warm, happy, loving thoughts. Imagine warm growing inside you, filling your whole body with warm feelings.
Now imagine a steaming hot mug of cocoa. Picture the steam rising off the top. Think about the smell of the chocolate as you breathe in deep through your nose.
Now it’s time for the last step. We need to cool the cocoa down to the perfect drinking temperature. So take a deep breath in through your nose, smelling the chocolate then blow across the hot chocolate to cool it down. Do that a few more times. Breathe in deep. Now blow on the hot chocolate. Deep breath, smelling the cocoa. Then blow out as you cool it down. Another deep breath in, and blow your cool breath on the cocoa. I think it’s finally ready. So imagine raising the mug up to your lips. Take a little sip [sip]. And let out a satisfied, tasty sigh [aaahhhhh]. Feel the warmth spreading down your throat and into your belly.
I hope you’ve enjoyed making mindful hot cocoa with me. You can keep this recipe in your mind any time you want to make your own. Melt the chocolate by relaxing your body, add some milk by stretching out to fill up all the space around you, add some sweetness by saying positive affirmations, then warm everything up by rubbing your hands together and imagining the heat spread through your body. And last of all, take deep breaths to cool off the cocoa for a sip.
Feel free to keep taking sips of your imaginary hot chocolate as I end with a song.
Comfy cozy
Head to toes-y
Feeling safe and warm inside
My heart feels light
My cheeks feel rosy
Breathing deep and smiling wide
When I feel I can’t control things
When my yes turns into no
When the world seems wild and noisy
And I need some place to go
I can reach inside myself
Pull a book down from the shelf
Think a thought that makes me grin
And imagine deep within I’m
Comfy cozy
Head to toes-y
Feeling safe and warm inside
My heart feels light
My cheeks feel rosy
Breathing deep and smiling wide
I can’t wait to spend some time together again soon. This was the last episode of our fall and winter season. We’ll be back with a new season of episodes starting in the spring. In the mean time, you can still support the podcast by subscribing through Patreon or Apple Podcasts, which gives you access to occasional bonus episodes. 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 a production of Perpetual Motion. It is made possible by our subscribers on Patreon and Apple Podcasts. Become a supporter by visiting Patreon.com/likeyoupodcast, or by tapping “subscribe” on our show page in Apple Podcasts. You can also tell your friends about the show or leave a 5 star review wherever you listen to podcasts. 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 Mia Saine. Our episode art is created by Lindsey Glenn. Grownups can find more information about Like You by visiting our website at likeyoupodcast.com. Thanks for listening.
