This bedtime episode is great for keeping bad dreams away and inviting happy dreams. 😴🛏️
Show Notes
If any of you have kids struggling with nightmares and bad dreams. Here are a few resources that might help you address it:
This episode of Like You is sponsored by Hatch. Hatch is offering a 5% discount to Like You listeners with the code LIKEYOU. Click here to shop for a Hatch Rest, and don’t forget to use the code LIKEYOU.
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.
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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Transcript
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! Today we have a bedtime episode that’s great for keeping bad dreams away and inviting happy dreams. 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.
I know lots of you listen to Like You to help wind down at the end of the day. This episode will help you let go of worries, focus on positive thoughts, and relax you can fall asleep. But you can also listen to it any time you need a little help letting go of frustrations and calming down, no matter the time of day.
One of the things that can prevent us from feeling calm and restful, is if there is a thought or feeling that makes us uncomfortable. If we hold these thoughts and feelings inside, they can lead to worries or anxiety. Eventually they might grow into a fear that could lead to scary dreams or restless nights. So if there’s anything bothering you from the day, I suggest pausing this podcast and finding someone you love and trust to talk to. Telling them about your frustration, worry, or fear can go a long way toward letting go of that uncomfortable feeling. If you want, you can even speak out loud to tell me what’s bothering you.
Once you’ve talked about anything that’s bothering you, we’re going to let go of that thought and let it drift away. Imagine that thought as a tiny piece of fuzz. When you blow on it, it drifts through the air as it floats away. Take a deep breath and blow on that fuzzy thought as you imagine it drifting away. Another deep breath in. Then blow the piece of fuzz further away. You can barely see that piece of fuzz anymore, but take one last deep breath and blow hard as you watch the fuzz drift out of sight.
Without even thinking about it, we’ve already started a breathing exercise, which we know is a great way to help calm your body and clear your mind. We’ll try another breathing exercise in just a moment, but first let’s activate our imagination.
Find somewhere comfy you can lie down if possible. Let your whole body relax. Now close your eyes, and tell yourself that you’re about to have the most amazing dream. Imagine that dream as a beautiful painting. YOU are the artist who gets to decide what that painting will look like. If you could paint the best dream ever, what would you want the painting to look like? Take a moment to think about that.
If you’re having trouble coming up with something, here are some suggestions. First think about a person who you love spending time with – a best friend or a family member. Now think about something that you love to do, like playing a game, reading, riding a bike, swimming, or singing. Imagine doing that thing with the person you thought of. Now to make it a little dreamier let’s add some fantasy. Maybe you’re sliding down a rainbow, or resting in a fluffy cloud, or floating through space. You can take my suggestions as a starting place, and then run with it. Use your imagination to come up with the most amazing dream painting ever.
Sometimes you might be ready for a dream, but other thoughts creep in and make it hard to rest. So let’s imagine that all your thoughts from the day are little pieces of fuzz. Those pieces of fuzz have landed on your dream painting, making hard to see what you’ve painted. Happy thoughts, sad thoughts, funny thoughts, every tiny thought from your day is a piece of fuzz on the painting. The only thing standing between you and this beautiful dream painting are a few pieces of fuzz. We’ll take three more deep breaths to blow all that fuzz away and clear your mind to prepare for a fantastic dream.
Here we go. Take a deep breath in, 1-2-3, and blow the fuzz away. Once again. Deep breath in 1-2-3. And blow a little more fuzz away. You can see the beautiful colors of the painting beginning to show through. One more breath will clear all the fuzzy thoughts. Deep breath in 1-2-3. And blow all the fuzz away. Now take a moment to look at your painting and remember this beautiful dream that you came up with.
Now that we’re cleared our minds, let’s give it something positive to focus on, by saying a few affirmations. 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 inhale confidence and exhale doubt.
I am in charge of my future.
I feel peaceful and calm.
Good things are going to come my way.
I am full of positive thoughts.
I will dream big dreams.
I can make my happiest dreams come true.
There’s no one better to be than myself.
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 Happy Dreams. As you listen, you can continue thinking about your amazing beautiful dream painting. Or just relax and listen as I sing.
Happy dreams
Happy dreams
Happy dreams
Happy dreams
This day was good
This day is done
Tomorrow is another one
So close your eyes
And breathe in deep
It’s time for you to get some sleep
Happy dreams
Happy dreams
Happy dreams
Happy dreams
The sun is down
The stars shine bright
It’s time for us to say goodnight
Happy dreams
Happy dreams
Let every worry go
Relax from head to toe
You’re breathing deep and slow
Relax from head to toe
Happy dreams
Happy dreams
You can continue taking slow, deep breaths as we wind down our time together.
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.
