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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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Hey everyone! Thanks for listening to Like You. If you want to help us keep making new episodes, you can support the podcast by subscribing through Patreon or Apple Podcasts. A subscription gives you access to special bonus content, like affirmation minis, song downloads, and other special perks. Grownups can find more information in our episode notes, or on our website. You can also show your love by leaving a five star review wherever you listen to the podcast. I’m glad you’re my podcast friend, now let’s get on with the show.

[intro music]

Noah: Hello! I’m Noah and this is Like You: Mindfulness for Kids. I’m so glad you’re here. On this episode we’ll talk about the good and bad thoughts that we all have sometimes, while remembering that we’re good, deep down inside. 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.

Let’s start with a breathing exercise. 

I’ll sing a short song. You can take a deep breath in each time I sing “breathe in” then blow the air out when I sing “breathe out.” Sounds pretty simple, right? Ok, get ready to breathe deep. Here we go.

Breathe in

Breathe out

Breathe in

Breathe out

Clear your mind

Take your time

Close your eyes

Look inside

Breathe in

Breathe out

Breathe in

Breathe out

Now on the count of three let’s all say I like me. 1-2-3. I like me.

I like you too. Always remember that you are a good person deep down inside.

On today’s episode, we’re going to be thinking some deep thoughts about good and bad. About right and wrong. Because each and every one of us does good things, but we also do bad things. And knowing that doesn’t ever need to overwhelm you. Because doing something bad or thinking something bad, doesn’t mean you are a bad person.

I’m going to ask you to think about some things you’ve done in your life. Feel free to close your eyes if that helps you focus and tune out distractions.

Can you think of a time you made a mistake? When you just messed things up? When you were trying to do something right, but it just came out wrong?

How do you feel when you make a mistake?

Perhaps you feel embarrassed, ashamed, anxious, frustrated, or upset.

It’s not a pleasant feeling for most people when they make a mistake, but it’s a normal and natural thing to do. We all make mistakes, and we can learn from our mistakes to do better next time.

Now, can you think of a time you did something wrong? Something you shouldn’t have done? Something bad?

I’m not just talking about making a mistake. Have you ever known that something was wrong, and decided to do it anyway?

How did you feel after doing something you knew you shouldn’t do?

Perhaps you felt regretful, ashamed, nervous, anxious, sad, or even angry.

Just like making a mistake, doing something bad is not a very pleasant feeling for most people. But just like making a mistake, it’s something that we all do sometimes. 

Doing something bad does not make you a bad person. 

Thinking something bad doesn’t make you a bad person either.

Deep down inside, deeper than those bad thoughts, you are a good person. Will you repeat that after me? I am a good person.

Now I want you you to think about a time you did something good.

Maybe you helped pick up around the house, or complimented a friend, or sat with a classmate who looked lonely. Maybe you helped your brother or sister calm down when they felt afraid. Maybe you did all your chores without being asked. Maybe you donated some allowance to a good cause, or maybe you smiled at a stranger. I bet if you sat and thought about it for a few minutes, you could think of dozens and dozens of good things you have done. So just take a few deep breaths and think about the good things you’ve done. Feel free to say a few of them out loud if you want.

You are a good person. Yes, sometimes you do something bad. But time after time, throughout your life, the good that you do will far outweigh the bad.

So let’s do another short breathing exercise that can help us remember that we are good inside, and that can help us choose to do good things.

I’ll ask you to breathe in the good, blow away the bad. Each time I say breathe in the good, take a deep breath in and imagine good air filling your lungs and good thoughts filling your mind. When I say blow away the bad, you can blow out your air and imagine blowing bad thoughts far way from you. Let’s do it together a few times. Breathe in the good. Blow away the bad. Breathe in the good. Blow away the bad. Breathe in the good. Blow away the bad. Breathe in the good. Blow away the bad.

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 can listen the first time, then say it together with me the second time. Here we go.

I am good deep down inside.

I am kind.

I am beautiful inside and out.

Doing something bad doesn’t make me a bad person.

It’s ok to make mistakes.

I am caring to others.

I make good choices

I will speak kindly to others and myself.

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.

Now I’d like to end this episode with a new song. As you listen, relax, breathe deep, and remember that you are good deep down inside.

I am good

Deep inside

Deep inside

I am good

Sometimes I do good things

Sometimes I do bad

Sometimes I do bad things

Sometimes I do good

But I’m still good

Deep inside

Deep inside

I’m still good

Breathe in the good

Blow out the bad

I am good

Deep inside

Deep inside

I am good

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 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.