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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: This episode of Like You is sponsored by Hatch. Mindfulness can help you wind down before bed, and the Hatch Rest has exclusive content to help. Learn more about Hatch in this episode’s show notes and get $5 off Rest with code LIKEYOU. And as always Like you is made possible by our subscribers on Patreon and Apple Podcasts. Subscribe now for bonus content and other subscriber perks. And now on to the show!

[intro music]

Noah: Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. I’m so glad you’re here! On this episode, we’ll count down our five senses, and practice relaxing head to toe. So listeners of all ages, find a place to listen where you feel comfortable and safe. I invite everyone listening to be a part of this podcast – That means you! You can use your imagination, share your thoughts, and speak up when I ask questions or invite you to say affirmations. Of course, if you’d rather just think things quietly in your mind, that’s ok too.

Let’s kick things off with a breathing exercise to help calm your body and focus your mind. As I count 1-2-3-4-5 you will take a long deep breath in through your nose. And as I count back down 5-4-3-2-1, you will slowly blow your breath out through your mouth. Let’s try it. Breathe in 1-2-3-4-5. And out 5-4-3-2-1. In 1-2-3-4-5. Out 5-4-3-2-1. Keep that breathing going as I simply count up and down. 1-2-3-4-5. 5-4-3-2-1. 1-2-3-4-5. 5-4-3-2-1.

I’m going to count down one more time. This time, when I reach one, we’ll all say “I like me.” 5-4-3-2-1. I like me!

I like you too. Your mind is full of all sorts of wonderful ideas, and your feelings and opinions are important.

One part of mindfulness is taking the time to notice the things around you. One way to do this is by tuning into your 5 senses. Your 5 senses are sight, touch, hearing, smell, and taste. And since you have 5 senses, you can do a 5-4-3-2-1 countdown to check in with your senses. Here’s how it works. First try to tune out any distractions and clear your mind. It might help to close your eyes and take a few more deep breaths.

Now you’re going to count down your 5 senses by noticing the things around you.

Starting with Five. Open your eyes and name 5 things you can see. Any five things. I’ll wait while you look around and pick five things and tell me what they are. You can say the 5 things out loud or just think them in your head.

Next is four. Notice 4 things around you that you can touch. As you touch them, notice how they feel – hard, soft, cold, dry, sticky, smooth, rough? Just notice the details of how they feel.

Three. Next listen for three things you can hear. It might help to close your eyes again. I’ll turn down the music. What are three different sounds you notice right now? They may be loud sounds, or quiet sounds that you barely notice when you’re not listening for them. It might be a humming air conditioner, a car driving by outside, a bird singing, or even your own breathing. Listen for a moment and let me know three things you hear.

Now I’ll restart the music and we’ll move on to number Two. Now notice two things you can smell. Take a few breaths through your nose and see if you can identify what you smell. Or pick 2 objects and hold them close to your nose as you smell them.

And finally, one. Last of all, what is one thing you can taste? Only taste something that you know is ok to taste, like a snack, or a drink. If you don’t have a snack or a drink nearby, just think about what the inside of your mouth tastes like. What can you taste?

Alright, now that we’ve walked slowly through the whole count down, we can practice doing a mindful countdown when we need to calm down and focus. Let’s try the countdown more quickly this time. Take a deep breath and get ready to countdown.

Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Now you’re more in tune with your senses and the things around you. You can use this 5 senses countdown any time you want to calm your body and clear your mind.

Now let’s do one last count down this will be a relaxation count down. I’m going to count down very slowly. Each time I say a number, try to relax every part of your body just a little bit more. Here we go.

5

4

3

2

1

Now that you’re totally relaxed, let’s say a few 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. I’ll say each affirmation twice. So you can listen the first time, then say it together with me the second time.

I am an amazing person.

I embrace the greatness within me.

I love myself.

I learn from my mistakes.

I am calm and relaxed.

I am beautiful inside and out.

I have the power to make my dreams come true.

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 Comfy Cozy. Feel free to just relax and listen, or to practice your mindful countdown, checking in with your 5 senses as I sing.

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. 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.