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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.

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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Noah: Hey everyone! Listener support is what makes this podcast possible. When you sign up for a Like You Subscription you gain access to special bonus content. Please consider supporting the show by subscribing through Apple Podcasts or Patreon. Thanks! And here’s today’s show.

[intro music]

Noah: Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. On this episode we’ll talk about heading back to school, and all the different feelings that go along with it. 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 the time of year – at least in the United States – where kids are heading back to school after a summer break. Maybe you’ve already been back in a classroom for a few weeks, or maybe you’re still hanging on to the last few weeks of summer before school starts back. Whatever your particular school schedule looks like, there’s one thing I can say for sure. Going back to school is a big time of transition or change, and that can ignite all sorts of feelings inside us.

I’m going to ask you to take a few moments to just think about how you feel about going back to school. I’ll play a little music while you think. You can share your feelings out loud – feel free to say as many different feelings as you feel. Or you can just think about it all inside your mind. So, what are some of the emotions you feel when you think about going back to school?

I’m guessing that many of you said you feel happy and excited about seeing old friends or making new friends. I know some of you said you’re sad or angry about being stuck in a classroom everyday after a summer of fun. I’m sure lots of you said you feel nervous or worried about making a good impression, or whether you’ll do a good job with your school work. Maybe you’re a little scared or anxious because you’re going to school for the first time, or you’ve moved to a new school, or maybe it’s just a new teacher and you don’t know what to expect. Chances are that the truth is you feel lots of different emotions at the same time. Maybe you’re feeling everything I just mentioned all at once – happy, excited, sad, angry, nervous, worried, anxious, and scared.

Whatever you’re feeling, you’re not alone. There are other kids all over the world feeling the same way about returning to school. So what do we do with all these feelings? If you feel a little overwhelmed with back to school jitters, there are lots of tools you can use to calm your nerves. So just like we do at the start of most episodes, let’s try a breathing exercise to calm our bodies and focus our minds. I’ll keep this breathing exercise simple so you can repeat it quietly in your mind any time you need it – whether that’s in your classroom, on the playground, or working on homework at home. We’ll simply breathe in slowly for a count of three, then breathe out slowly for a count of three. Every time you breathe in, be sure your breath is deep enough to fill your chest and puff out your belly. When you breathe out, try to make your shoulders relax more and more each time. Here we go.

Take a deep breath in 1-2-3. Now relax and breathe out 1-2-3. Another breath in 1-2-3. And out 1-2-3. Fill your belly with a deep breath in 1-2-3. Relax your shoulders breathing out 1-2-3. Another breath in 1-2-3. And out 1-2-3. In 1-2-3. And out 1-2-3. Great job breathing to calm your nerves. I hope that helps you feel more relaxed.

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

I like you too, just the way you are. There’s never been another you. You’re the best you that you can be. And that’s a wonderful thing to be.

I want to give you another small tool that can help when you have difficult feelings about school. Take a moment right now to think of one thing that you really enjoy about being at school. Maybe you have a fun teacher. Maybe you enjoy seeing friends. Maybe you’re learning about something that’s really interesting to you. Maybe you love to read or do math or study science. Maybe recess is your favorite time of day. Maybe there’s a club after school where you’ve really found your place. It can be big or small. But think about one positive thing that you like about school.

Now tuck that one thing away somewhere in the corner of your mind. Next time you’re feeling anxious or frustrated, or worried about school, close your eyes, take a deep breath, and think about that one positive thought. Thinking that positive thought won’t take away the things that are giving you a difficult time, but it can help you remember that you can get through the difficult moments by focusing on positive thoughts.

And don’t forget that lots of other kids might be having difficult feelings about going back to school too. So when you’re able to find your own calm confidence, you might want to think about sharing it with others. It’s as simple as sharing a smile, or a pat on the back, or a kind word to let others know they are not alone. And who knows? Maybe you’ll even make a new friend.

Now let’s say some affirmations. Affirmations are words you can say about yourself to remind yourself how wonderful you are. You can say them out loud or inside your head. Today’s affirmations are great ones to keep in mind for back to school jitters. I’ll say each affirmation twice. So you can listen the first time, then say it together with me the second time.

Every day I will learn and grow.

I am open and ready to learn.

It’s ok to not know everything.

I will keep trying when things are hard.

My presence matters.

My positive thoughts create positive feelings.

I have courage and confidence.

I light the world with my smile

I will speak kindly to myself

I will do my best with whatever comes my way

I can take it one step at a time.

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! You can even send a recording of an affirmation to play on the show. Have a grownup check our website or show notes for more information.

I’d like to end this episode with a song called Weather Patterns. It’s about how our feelings can change just like the weather. Feel free to just relax and listen, or practice breathing deep and thinking positive thoughts as I sing.

Sometimes it’s stormy

Sometimes it’s sunny

Sometimes I’m anxious

Sometimes I’m funny

Sometimes it’s cold

Sometimes I’m sad

Sometimes it’s warm

Sometimes I’m glad

Outside the weather is always changing

It may feel different day to day

Inside me feelings keep rearranging

I feel each one before it goes away

Sometimes it’s foggy

And I feel strange

And when the wind blows

My feelings change

I could feel lonely

When sunshine comes to play

I might feel joyful

Even on a rainy day

The weather patterns are always changing

Things may feel different day to day

And all my feelings keep rearranging

I feel each one before it fades away

Thanks for spending this time with me. 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 day.

Like You is a production of Perpetual Motion. It is made possible by our subscribers on Apple Podcasts and Patreon. Become a supporter by tapping “subscribe” on our show page in Apple Podcasts, or by visiting Patreon.com/likeyoupodcast. 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.