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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: Hey everyone! I want to begin today’s episode with a shoutout to our newest Patreon subscribers, Erica and Henry Wilson. Thanks for supporting the show! 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.

Henry: I like this podcast cause it makes me so relaxed. And I like it when it’s bedtime. And when it’s bedtime I fall asleep every time you sing songs, and say affirmations, and say I like me. I like this podcast.

[intro music]

Noah: Hello! I’m Noah and this is Like You: Mindfulness for Kids. I’m very glad you’re here. On this episode we’ll talk about mindfulness throughout the day, morning, noon, and night. 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 begin with a breathing exercise. 

This exercise also involves your body, so if you’re able to stand up right now, do that. Or you can stay seated and just use your arms. We’re going to do sunrise, sunset breathing. When you breathe in, stand up tall and lift your arms over your head in a circle like a big sun rising over you. Then when you breath out, bend forward and let your big circle hands come down like a setting sun. 

Let’s try that together.

Sunrise. Breathe in, arms over head.

Sunset. Breathe out and lower your arms.

I think you’ve got it. Now, instead of saying breathe in and breathe out, I’ll just say sunrise when it’s time to breathe in and lift your sun over your head, and I’ll say sunset when it’s time to breathe out and lower your sun. And just like always, each breath should be long and deep. Let’s get started.

Sunrise.

Sunset.

Sunrise.

Sunset.

Sunrise.

Sunset.

Sunrise.

Sunset.

Now on the count of three let’s all say I like me. 1-2-3. I like me.

I like you too. You bring light to each day, like a rising sun.

What time of day is it right now as you listen to this podcast? Do you always listen to podcasts at the same time? I’ve heard from some listeners who listen in the morning on the way to school. I’ve heard from others who listen at school for a mindful moment with their whole class. Other listeners listen in the afternoon to calm down and re-focus after a long day. And I also know lots of you listen at bedtime, to help yourself prepare for rest. There’s no wrong time to listen and there’s no wrong time to practice mindfulness.

So let’s think together about ways you can use mindfulness throughout your day. Do you ever try mindfulness in the morning? What are some things you could do in the morning to start your day mindfully?

I bet you had some great ideas. Here are some of mine.

When you first open your eyes, take just 10 seconds to tune into your senses. Stretch your arms, take a deep breath, and take note of what you see, smell, hear, and feel. Is there morning light shining through your window? Is your bed soft and warm? Do you wake up to the sound of an alarm clock? Or music? Or your parents’ voice? Morning mindfulness can be as simple as that. Taking a few seconds to tune in and notice things around you.

You could a lso try being mindful as you brush your teeth. Try thinking about each individual tooth as you brush them one by one by one. Then once you’re done brushing your teeth, as you’re standing in front of the mirror, looking at your reflection, I find that’s a great time to say a few affirmations. We’ll say a few morning affirmations later in the show to give you some ideas.

Which of these mindful morning ideas can you imagine making part of your routine? Pick one to try tomorrow morning.

What about using mindfulness throughout your day? Can you name some ways you use mindfulness during your day?

Most of you are in school for most of the day. I have a whole episode full of mindfulness tips for the school day. You can look that one up if you ever want more ideas. It’s called “Quietly in Your Own Mind.”

To me, the best way to incorporate mindfulness throughout the day, is simply to check in regularly with how you’re feeling, and to take deep calming breaths any time you need to reset. A mindful check in only has to take a few seconds. It can be as simple as stopping and asking yourself how you feel. Do you feel happy? Sad? Tired? Confused? Anxious? Excited? Just acknowledging how you feel can help you throughout your day. 

Or you could try a quick head to toe check in. Just take a second or two to focus on each part of your body one at a time. Anywhere that feels tight and tense, try relaxing and loosening up. It can be as quick as this. Try it as I go.

Head. Neck. Shoulders. Chest. Arms. Stomach. Hips. Legs. Feet. Toes.

Great job. Try bringing some of these mindful ideas into your day.

But now let’s move on to night. Night can be a natural time for mindfulness as you calm your body to prepare for sleep. What are some ways you use mindfulness at night?

Here are some of my ideas. Try reflecting mindfully on your day. Think back about things that happened during your day. If you think of anything that upset you or made you feel sad or angry. Try letting go of that thought and sending it away. You can imagine it floating away on a breeze and you take a deep breath and blow it away. When you think of things that made you feel happy, confident, or proud, you can hold onto those feelings. Relive them in your mind, then pack them away in your brain to remember again later.

Night time is also the perfect time for mindful relaxation. You might listen to a podcast or other relaxing sounds. Tune into your breathing and breathe slow and deep, calming your body. You can try the same head to toe check in from the day, but take your time, moving slower, and relaxing deeper. Tonight when you’re going to bed, try to do something that helps you mindfully relax.

I hope this episode has given you lots of ideas for bringing mindfulness into your day, morning, noon, and night.

Now it’s time for affirmations. Affirmations are words you can say about yourself to remind yourself how wonderful you are. I’ll say each affirmation twice. So you can listen the first time, then say it together with me the second time. You can say these out loud or inside your head. I’m going to break these up into a few affirmations that are great for the morning. A few for the daytime, and a few for at night.

Here we go with morning affirmations.

Every day is a fresh start.

I woke up today ready to love.

My smile is shining bright

Today is going to be a great day. 

Good things are coming my way. 

I am choosing to have an amazing day.

Now here are a few affirmations for during the day.

Each day I learn and grow.

I work hard, and I can do hard things.

I get better every single day.

It’s ok to make mistakes.

Today I choose to be confident.

I’ve got this.

Let’s end with a few night time affirmations.

My heart is happy and relaxed.

I choose to let go of my frustrations.

I made a difference in the world today.

I breathe deep and slow.

I am grateful for this quiet moment.

My mind is calm.

I will dream big dreams tonight.

Sleep prepares me for a better tomorrow.

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. 

Now I’d like to end with a song. As you listen, think about ways you can use mindfulness during different parts of your day. Or just close your eyes, breathe deep, and relax.

Morning noon and night

Feeling calm and bright

Breathing deep and slow

Helps my heart feel light

Morning night and noon

I sing a mindful tune

Relaxed from head to toe

And feeling so in tune

A mindful morning

Prepares me for a pleasant day

A mindful day time

Leads to a calm and peaceful night 

A mindful nighttime

Helps me feel rested in the morning 

Morning noon and night

Feeling calm and bright

Breathing deep and slow

Helps my heart feel light

Morning night and noon

I sing a mindful tune

Relaxed from head to toe

And feeling so in tune

Morning sunrise

Day time light

Evening sunset

Moon at night

Morning noon and night

Feeling calm and bright

Breathing deep and slow

Helps my heart feel light

Morning night and noon

I sing a mindful tune 

Relaxed from head to toe

And feeling so in tune

A mindful morning

Prepares me for a pleasant day

A mindful day time

Leads to a calm and peaceful night 

A mindful nighttime

Helps me feel rested in the morning 

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.