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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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 imagine wading in a calm and peaceful stream. 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. You can breathe deeply in and out as I say “fill it up, let it flow.” Each time I say “fill it up,” breathe in deep and fill your lungs with air, letting your chest puff up big. Then when I say “let it flow,” slowly blow out your air, and imagine your breath flowing like a gentle waterfall. Here we go.

Fill it up.

Let it flow.

Fill it up.

Let it flow.

Fill it up.

Let it flow.

Fill it up.

Let it flow.

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

I like you too. You are strong and powerful. There is nothing you can’t handle.

Now we’ll try a relaxation exercise. We’ll imagine wading in a stream. Close your eyes if that helps you imagine. Picture yourself standing in the middle of a quiet, peaceful forest. Butterflies flutter around your head. In a nearby tree, a mother bird builds a nest. In the distance, you can hear a stream flowing.

You follow the sound of the stream until you reach the water. Imagine watching the stream flow, trickling slowly with clear water.

Now picture yourself taking off your shoes, and dipping a toe into the stream. It is the perfect temperature. Not too hot, and not too cold. It’s just cool and refreshing. So you decide to wade all the way in. You step out into the middle of the stream and let the water wash over your feet and your ankles. You take a moment to enjoy the feeling of the refreshing water and the sound of the gentle breeze. It’s very relaxing.

Now imagine that you notice a leaf floating along in the stream. You watch the leaf as it slowly drifts along, passing in between your legs, and continuing down the stream until it disappears out of sight.

As you wade in the stream, take a moment to remember something difficult you have overcome recently. Maybe you worked hard on some homework, or took a test in school. Maybe you got really frustrated and had to take some time to cool down. Maybe there’s just a little thought in the back of your mind that’s been bothering you and you’ve been trying to let it go.

I don’t know what it is for you. Just think of something that’s been hard or something that’s been bothering you.

Now imagine picking up another little leaf. Take that difficult, bothersome thing, and place it on the leaf.

Now set the leaf down in the stream, and watch it as it floats away. It weaves its way to and fro, bobbing up and down, until it slowly makes its way out of sight and it disappears. Now take a deep breath, and let go of whatever difficult thing has bothered you lately.

Now it’s time for affirmations. Affirmations are words you can say about yourself to remind yourself how wonderful you are. Let’s kick our affirmations off by hearing from a listener.

Ellie: Hi Noah! My name is Ellie, and I am five years old, and I live in Portland Oregon. I like your podcast because it helps me go to bed. My favorite affirmation is “I am as warm as a cup of hot cocoa. Bye!”

Noah: I am as warm as a cup of hot cocoa. I like that affirmation. It makes me feel warm and comfy inside. 

Now let’s say a few more affirmations together. 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.

My heart is happy and relaxed.

I feel calm and peaceful.

I am proud of who I am.

I will love myself no matter what.

I am full of brilliant ideas.

I have the power to make my dreams true.

I will work hard and do my best.

My possibilities are endless.

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 song. Feel free to sing or dance along, or just relax and take a few deep breaths as you imagine floating down stream.

Kick back, relax
And float down stream
Eyes closed, let go
Feels like a pleasant dream
Breathe in and out
And feel the water flow
And with each breath
A peaceful feeling grows
Be you and you won’t ever have to hide
You’re not alone the way you feel inside
Your friends are waiting on the riverside
We all agree, you fill us up with pride
The stream moves slow
And there’s no need to rush
You drift and sway
And everything is hushed
Be you and you won’t ever have to hide
You’re not alone the way you feel inside
Your friends are standing on the riverside
We all agree, you fill us up with pride
Kick back, relax
And float down stream
Eyes closed, let go
Feels like a pleasant dream

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.