On this episode we’ll imagine we’re birds building comfy cozy nests to help us relax and enjoy ourselves while we practice mindfulness. 🪺🐤
Episode Notes
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, or click here.
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: Hey everyone! I’m so glad to be your podcast friend. 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. Find more information in our episode notes. Thanks! And here’s today’s show.
[intro music]
Isla: Hi Noah, my name is Isla, and I’m from Canada. I’m 7 years old and I like your podcast. I’m excited to see more of your new podcasts. Bye!
Noah: Hello! I’m Noah and this is Like You: Mindfulness for Kids. Thanks for the message, Isla! I’m glad you enjoy listening to the podcast. In fact, I’m thankful for each and everyone one of you who are listening now. On this episode we’ll imagine we’re birds building comfy cozy nests to help us relax and enjoy ourselves. 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.
Let’s start with a breathing exercise, to calm your body and focus your mind. Last episode, we used a song for our breathing exercise. I really enjoyed that, so I thought we could do another musical breathing exercise today. This one has the words: smell the flowers breathing in, blow your breath like you’re the wind. So when I sing “smell the flowers,” imagine holding a flower under your nose and smell it with a long breath in through your nose. Then when I sing “blow your breath,” you can blow out your mouth and imagine you are a gust of wind. Ready? Here we go!
Smell the flowers breathing in.
Blow your breath like you’re the wind.
Smell the flowers breathing in.
Blow your breath like you’re the wind.
Smell the flowers breathing in.
Blow your breath like you’re the wind.
Smell the flowers breathing in.
Blow your breath like you’re the wind.
Great breathing! If you liked that song you can sing it in your head anytime you want to stop and take a few deep breaths. Maybe you could even try it next time you find a flower outside! Now on the count of three let’s all say I like me. 1-2-3. I like me.
I like you too. Being friends with you feels like the first day of spring when you hear birds singing outside your window.
Actually, I’ve been hearing birds out my own window lately. Let me listen carefully and see if there are any singing now.
[birds singing]
Can you hear that? That’s really the sound right outside my window.
Do you ever just sit outside and listen to birds? Let’s listen quietly for a few moments. See if you notice any other sounds, like a dog barking or traffic in the distance.
[birds singing]
Can you tell that one bird is much closer and some of the other birds are a little farther away?
We could just sit and listen to that all day, but let’s get back to the podcast. Today I’d like us to imagine being birds, building our own nest. What kind of bird would you like to be? Do you have a favorite kind of bird?
I think I’ll imagine being a bright red cardinal. Stretch your wings out wide – as wide as you can. And wiggle your wing feathers. Now wiggle your tail feathers.
Birds build their nests out of all sorts of materials, like twigs, leaves, grass, moss, and pine needles.
But I thought we could make something a little more comfy – a place you can relax and chill out when you’re doing mindfulness. That’s why it’s called a mindful-nest.
If you’re listening at home, you can really build a nest using soft things around the house, like blankets, pillows, stuffed animals or cushions from a couch or a chair. You can pause the podcast if you need to go gather things for your nest. Then pile them up on the floor and get cozy.
If you’re not at home, that’s alright. You can grab some paper and some colors and draw a picture of what you’d like your nest to look like. Or if you’re riding in a car where you can’t draw, you could just close your eyes and imagine a big cuddly cozy nest.
Whatever kind of nest you’ve made, remember it’s a mindful-nest, so let’s take a minute to practice mindfulness in our nest. Mindfulness is about focusing on the present moment and noticing the little details about what’s happening around you and inside you.
So if you’re sitting in a real comfy nest that you’ve made at home, you could pay attention to how all the different materials feel. Is your nest soft? Squishy? Do different blankets or fabrics have different kinds of textures?
You can also notice what the nest looks like. What colors and patterns do you see?
If you’re drawing a nest, just focus on how the pencil or crayon feels between your fingers, and watch how it moves across the paper. Try not to think about anything else but what you’re drawing right now.
If you’re just closing your eyes and imagining the nest, you can pay attention to what sounds and smells you notice around you.
Whatever kind of nest you have right now, stop and notice how you feel inside in this moment. Are you feeling happy? Sad? Sleepy? Anxious? There’s no right or wrong answer. Just pay attention to how you’re feeling inside.
Now I think we should add a few things to make make your nest feel extra special and unique. But this time the materials we use won’t be twigs or leaves of grass. And they won’t even be blankets and pillows. This time I want to add ideas to our nest. Like imagine you could build a nest out of happiness or love or pride. I know you can’t really hold those things, so we’ll have to use our imaginations. Let’s try it.
First think about something that makes you happy. Maybe it’s playing sports, singing, reading, talking to your friends, or listening to podcasts. Whatever it is, think about that happy thing, and let yourself smile. Now take that happy feeling and add it to your nest.
Next, think about someone you love. It could be a family member, or a best friend, or it could even be your pet. Think about how you feel when you’re with them. Wrap your arms around yourself and give yourself a hug. Then add that feeling of love to your nest.
Last, think about something that makes you feel proud of yourself. It could be something you’re really good at, or something that you’ve been working hard to learn. What makes you feel proud?
As you think about feeling proud, hold your head up high and puff out your chest. Now take that feeling of pride and add it to your nest.
Way to go! You’ve made your very own mindful-nest. Take a few moments to relax and enjoy your nest while I sing a song.
I’m proud of you
And I hope that you are too
Not because of what you do
But just for being you
I’m proud of you
And I hope that you’re proud too
And as long as you are you
that always will be true
I’m proud of you
Whether you lose or whether you win
Think a thought that makes you grin
Wherever you go or wherever you’ve been
Be proud of who you are within
I’m proud of you
And I hope that you are too
Not because of what you do
But just for being you
I’m proud of you
And I hope that you’re proud too
And as long as you are you
that always will be true
I’m proud of you
Whether you fly or whether you fall
Lift your eyes up and hold your head tall
If you win the game or if you drop the ball
You’re still the same you after all
I’m proud of you
And I hope that you are too
Not because of what you do
But just for being you
I’m proud of you
And I hope that you’re proud too
And as long as you are you
that always will be true
I’m proud of you
Now it’s time for affirmations. Affirmations are words you can say about yourself to remind yourself how wonderful you are. You can say these 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.
Here we go.
I am so proud of who I am.
My hard work is already paying off.
I will speak kindly to myself.
It’s ok to make mistakes.
I will learn from yesterday and live for today.
I can do hard things.
I am powerful.
I feel calm and in control.
I will share my love with the world.
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! If you’d like to send a recording of your favorite affirmation to play on the show, have a grownup check our website or episode notes for more information.
I can’t wait to spend some time together again soon. 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 a production of Perpetual Motion. It is made possible by our subscribers on Patreon and Apple Podcasts. Become a supporter by visiting Patreon.com/likeyoupodcast, or by tapping “subscribe” on our show page in Apple Podcasts. 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.
