Grownups who are interested in loving kindness can learn more here: https://www.mindful.org/this-loving-kindness-meditation-is-a-radical-act-of-love/

Like You is listener supported. Learn how you can support the show by becoming a patron on Patreon.

Like You is written and produced by Noah Glenn. The show’s artwork was illustrated by Mia Saine. Our social media feeds are managed by Noah and Lindsey Glenn.

This episode features original music by Noah Glenn, as well as additional music by The Olde West and Skygaze.

Find Like You online at likeyoupodcast.com.

This podcast is designed for kids, but our social media feeds are geared toward their parents. So grown-ups, give us a follow:

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Hello! My name is Noah, and this is Like You, a mindfulness podcast for kids. Welcome! I’m very glad you’re here. This podcast wouldn’t be possible without our listeners. So, grownups, please visit patreon.com/likeyoupodcast to help us continue making weekly episodes. Today we’re going to make some wishes. For any grownups who are listening, if you’re familiar with a mindfulness practice known as a loving-kindness meditation, you may recognize this episode as a variation on that. So friends of all ages, find a place to listen where you feel comfortable and safe. When I ask you questions, or tell you to repeat something, you can speak out loud, or just think it quietly in your head.

As we often do, today we’re going to start by focusing on our breathing. Let’s take a few deep breaths together. Here we go. Breathe in 123, and out 123. Breathe in 123 and out 123. Now try to think of something kind someone said to you recently. Something that made you feel good. If something doesn’t pop into your head right away, that’s ok. Just smile and think about being happy. Now while you keep smiling take one more deep breath in 123 and out 123. Good. Now together we’re going to say “I like me.” On the count of 3. Are you ready? Ok, here we go. 1, 2, 3 “I like me!”

I like you too! You are a smart, kind, and generous friend. You make the world a better place, just by being you. Thank you for spending this time with me today. Together we’re going to make some wishes. We’ll make a few wishes – for ourselves, for someone we love, for someone who has made us angry, and for the world. These aren’t just any type of wishes. These are loving-kindness wishes. I’ll teach you how to make them.

I’ll start with the easiest wish to make.  First, I want you to think of someone who you love very very much. Someone who makes you smile. Someone who makes you feel good about yourself. It might be a family member or a friend; it could even be a pet! It can be anyone you think of who makes you feel happy and safe. So take a moment or two to think of someone you love.

Are you thinking of someone? Now I want you to close your eyes and picture that person. What are they wearing? What does their hair look like? Can you imagine what that person smells like? Now as you imagine this person you love, I want you to picture them smiling and laughing. Now imagine that you walk up to them and give them a hug. Now you are going to send that person a wish. I’ll say this wish twice. Listen the first time, then repeat it with me the second time. I want you to imagine you are talking to that person you love as you repeat after me.

I wish for you to be happy and healthy.

Now if you’d like, you can think of something else you’d like to say to that person you love. Maybe you’d like to thank them for being kind to you. Maybe you’d like to tell them something you like about them. Take a moment to think about that person you love and what you’d like to say to them.

Wonderful. It feels very good to say a wish for someone we love. Now I want you to take that loving feeling and direct it toward yourself. First give yourself a big hug. Wrap your arms around yourself and squeeze. What a great hugger! Now we get to make another wish. A wish for yourself. Repeat after me. I wish for me to be happy and healthy.
I wish for me to be happy and healthy.

Very very good. Smile to yourself and take a deep breath in 123 and out 123.

Now we’re going to make the hardest wish to make. Are you ready? It won’t be easy, but I know that you can do it. I want you to think about someone who made you angry recently. Maybe they made you so angry that you yelled. Maybe it was a brother or sister. Maybe it was another child at school. Maybe it was a friend. Maybe it was the same person you thought of earlier, who you love very much. That may sound funny, but sometimes it’s people we love the most who can make us the angriest. It certainly doesn’t have to be that same person. Just take a moment to think about someone who has made you angry.

Are you thinking of someone? Picture them in your head. What do they look like? What are they wearing? Now imagine that you are walking up to them and standing face to face. Now take one more deep breath in 123, and out 123. Imagine your are looking into their eyes, and repeat this wish.

I wish for you to be happy and healthy.

Is there anything else you’d like to say to that person? Would you like to tell them why they made you angry? Would you like to forgive them? It’s up to you. If there’s anything else you’d like to say to that person, you can say it now.

Okay. I know that wasn’t easy. But you are someone who tries their best and does hard things.

We have one more wish to make now. This is the biggest wish of all. It’s a wish for the whole world. You’re going to say this wish to your family, to all your friends, to people you don’t know very well, to people on your street, in your town. You’re going to say this wish to everyone in the country where you live, and to everyone in the whole world – in North and South America, in Africa, Asia, and Europe, and even to anyone who happens to be on the icy continent of Antarctica. That’s a lot of people. And that’s why this is such a big big wish. So here we go. Repeat after me.

I wish for everyone to be happy and healthy.

Now I’m going to ask you to repeat a few phrases after me. These are called affirmations. They are short sentences that help you feel good about yourself. Remember, you can say these out loud or in your own head. Repeat after me:

I like me. *

I deserve to be loved. *

I am full of joy. *

I am not alone in my feelings. *

I can do hard things. *

Now smile, and take a few slow, deep breathes as we wind down our time together. While you’re breathing deeply I want to sing you a new song called “I’m glad that I am me”

I’m glad that I am me
I’m glad that you are you
I’m glad that we both do the things
That we each like to do
I’m glad that I know you
I’m glad you know me too
We’re different but we teach each other
Things we never knew
What if you were me?
And what if I were you?
Would we still do the same things
That we’ve always liked to do?
I wonder…
But you’ll always be you
And I’ll always be me
We learn and grow and change our clothes
But stay the same beneath
I’m glad that I am me
I’m glad that you are you
I’m proud of how you’re growing
And I like your point of view
And I like you

I can’t wait to spend some time together again soon! On the next podcast, we’re going to talk about what makes you you.  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 written and produced by me, Noah Glenn. I also composed and performed the Like You theme music and the original song, I’m Glad that I am Me. The podcast artwork was illustrated by Mia Saine. This episode features additional music by The Olde West and Skygaze. To all the grown-ups listening, I want to tell you about a great way to support the podcast by becoming a patron at patreon.com/likeyoupodcast. When you join our Patreon community, you’ll get early access to every episode, bonus content like downloads of original songs, occasional peeks behind the scenes, and additional benefits, depending on what level of support you choose. Our podcast is listener supported so our patrons truly help make this show happen. It starts at as little as 3 dollars a month, which is less than a dollar per episode. If you’re unable to offer your financial support, you can still show us some love by leaving a review on Apple Podcasts, and by telling your friends about the show. Learn more about us on our website, likeyoupodcast.com and be sure to follow us on instagram, Facebook, and twitter @likeyoupod. Thanks for listening!