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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’re going to use our imagination to think about the shape of feelings. 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 begin with a breathing exercise to help calm your body and clear your mind. Start by thinking about your favorite color. You can even say the name of the color out loud, or just think it in your head. Now you might want to close your eyes if that helps you imagine. I want you to picture yourself surrounded by your favorite color. You might picture it like being inside a colorful cloud, or you might imagine it like a glowing colored light. Each time you take a breath in, imagine the color getting brighter and bolder, and each time you breathe out, imagine the color growing larger. Let’s take a few deep breaths together. Deep breath in 1-2-3. The color grows brighter. Now a long breath out 1-2-3 and the color grows larger. Another deep breath in 1-2-3. And out 1-2-3. The color continues growing brighter and bigger with each breath. Deep breath in 1-2-3. And a long breath out 1-2-3. Take a few more breaths in and out at your own pace as you imagine your favorite color surrounding you. 

Now on the count of 3 we’ll all say I like me. 1-2-3 I like me!

I like you too. You are more than enough, just as you are.

Now let’s talk about feelings. Everyone of us, no matter who you are and no matter where you are, has all sorts of different feelings. Feelings come and go, and no feeling lasts forever. You might like some feelings better than others, but there is no feeling that’s wrong to feel. And whatever feeling you have, there are other people all around the world having that same feeling at the same time, so you’re never alone in your feelings.

I’m going to say the names of some different emotions, and as I do, think about whether you’ve ever felt that way, and what it felt like to you.

Happy.

Sad.

Angry.

Excited.

Worried.

Scared.

Frustrated.

Relaxed.

Silly.

Chances are you’ve felt each of those feelings. I know I have. Maybe you even felt them all today.

Now let’s focus on just a few of these feelings and think about what they would look and feel like if we could see and touch a feeling. Imagine each feeling is a small object, like a toy or a stuffy or something that you can hold in your hand. Imagine that you have a giant collection of feelings that you keep in a box. Whenever you feel a feeling, you can pull it out of the box and touch it and hold it and look at it. You can use your imagination to think about how each feeling would be. Let’s try it with a few feelings now.

What about silly? Imagine reaching into the box and pulling out a silly feeling. What color do you imagine it would be? There’s no right or wrong answer. It’s up to your imagination. It could be orange, or purple, or black, or green. Or any other color you choose.

What shape would silly be? Just imagine it for a moment. Would it be round or square? Or would it look like a jumbled up scribble or a lopsided blob?

If you could touch silly, what do you think it would it feel like? Would it be soft or hard? Rough or smooth or slippery?

Imagine holding silly in your hand. We all feel silly sometimes. Now take a deep breath and imagine placing it back in the box with your collection of feelings. Because you’re in control of your feelings and you can decide to put them away when you’re done with them. Let’s try another one.

What about anger? Imagine reaching into your box and pulling out an angry feeling. What color do you think it would be? Remember it’s up to your imagination. It could be red, or brown, or teal, or whatever you decide.

What shape would anger be?

If you could touch anger, what would it feel like? Imagine holding anger in your hand. We all feel angry sometimes. Now take a deep breath and put it away in your box of feelings. Because you can decide to be finished with it.

Now reach into the box and pull out sadness.

What color do you imagine sadness would be?

What shape would sadness be?

What would it feel like?

Imagine it in your hand. We all feel sad sometimes. When you’re done imagining sadness, take a deep breath and place it back into the box with the other feelings.

Let’s move onto another feelings. This one seems to be lots of people’s favorite feeling for some reason. Happy. Reach into your box of feelings and imagine pulling out happy.

What color do you think happy would be?

What shape would happy be?

What would it feel like?

Imagine happiness in your hand. We all feel happy some times. Now take a deep breath and place happiness back into your collection of feelings.

Great job. Remember we all have our own collections of feelings. We might imagine them looking different ways, but we all have the same sorts of feelings. It’s ok to feel them all, and it’s ok to put them away when you’re ready to move on from a feeling. Remember you are in control of your emotions, and you’re never alone in your feelings.

Now let’s say a few affirmations together. 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 with me the second time. Here we go.

I am in control of my feelings.

My mind is full of brilliant ideas.

With every breath I feel stronger.

I’m not alone in my feelings.

I choose to focus on the positive.

I have people who love and respect me.

I believe in myself.

I’m glad that I am me.

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 Like You. You may recognize this song from the start of every episode, and today I wanted to sing it to you in full. Feel free to just relax and listen, or continue imagining the shape of different feelings as I sing.

I was just like you

And I just like you

Others you know feel what you feel inside you

It’s a very good day to just

Speak up and say

I like you

When you are laughing

When you feel lonely

Try to remember that you’re not the only

One who feels like you

Others can like you

Just as you are, just the way that you like you

It’s a very good day to just

Speak up and say

I like you

And her

And him

And me

And them

I like you

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.