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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, 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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Noah: Hey everyone! I want to start off with a quick shoutout to some podcast friends at a podcast called BunnAmigos. It is a travel podcast for kids, featuring cute bunny characters who hop around discovering the world. So if you like to travel, or just learn about new places, give BunnAmigos a listen.

And don’t forget you can support Like by subscribing through Apple Podcasts or Patreon, or by leaving us a 5 star review wherever you listen to podcasts. Thanks! And here’s today’s show.

[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 see what we can learn about mindfulness from creepy crawly creatures like snakes, spiders, and bugs. 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 called sssssnake breathing.

First take a long breath in, like you’re sipping through a straw. [siiiiiip]

Then make a hissing snake sound as you breathe out slowly. [hiss].

If you want, you can add some slimy, slithering wiggles as you breathe out. Let’s do a few more of those. Long breath in. [sip]

Slow hiss out. [hiss]

Another long breath in. [sip]

Now another snake-like hiss. [hiss]

Last time. Breath in slow like you’re sipping from a straw. [sip]. And breathe out slowly as you hiss like a snake. [hiss]

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

I like you too. You are creative, courageous, and kind.

That snake breathing was fun. Now we’ll do a few more mindful exercises based on creepy crawly creatures. Next up, we’ll do bug crawling mindful touch. Raise one finger on your hand and imagine it’s a teeny little bug. Give your finger bug a little wiggle. Now pretend the bug is crawling up and down your arm. Take your finger and gently touch your hand. Now slowly and lightly run your finger along your arm, up past your wrist. Keep going until you reach your shoulder. Now slowly let your finger bug crawl back down, gently and lightly, until you reach your hand again. As you go back up and down your arm, pay attention to how your finger feels against your skin. Does it make you ticklish? Or is it calming and relaxing? Crawl your finger bug slowly up your arm to your shoulder. And slowly let it crawl back down to your hand. Now your finger bug a little wiggle to say goodbye.

Next let’s try some spidery mindfulness exercises. Imagine you are a spider, hanging from a long thread of web, dangling in the breeze. Make your body loose and relaxed like a dangling web. Now imagine the wind howling as you sway side to side, side to side, swaying in the wind. Relax until you feel light and loose and dangly. How does it feel to hang from a spider web?

Now, one last spider web exercise. Spider webs are sticky, so things get caught in the web. I want you to find a small nearby object to get caught in your web. It should be something small enough to hold in your arms, and it wouldn’t hurt if it was small and cuddly too. It might be a doll, a stuffed animal, a pillow, or even a book. Once you’ve picked an object, you can set it down near you. 

Now imagine you are a spider web. Spread your arms out as wide as you can. Big, wide, web arms. Now imagine the object you picked getting stuck in the web. Pick it up, wrap your arms around it, and give it a nice big, sticky squeeze. We’ll do that one last time and then we’ll be through. Stretch your arms out wide like a web. Now give that object another sticky squeeze.

Great job! I hope you had fun with all that creepy crawly mindfulness. 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. Here we go.

My life is an adventure.

My courage grows when I try new things.

I act bravely even when I don’t feel brave.

All of my problems have solutions.

I am stronger than my fear.

I forgive myself for my mistakes.

I breathe in confidence and I breathe out doubt.

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’d like to end with a song. We’re in the middle of spooky season, so this is a song all about being brave. As you listen, you can try one of the creepy crawly exercises we just did. Or just close your eyes, breathe deep, and relax.

Being brave

Doesn’t mean you’re never scared

Being brave

Doesn’t mean your fears aren’t there

When I feel afraid

I know that’s ok

When I feel afraid

That’s my chance to practice being brave

Being strong

Doesn’t mean you can do it all

Being strong

Doesn’t mean you never fall

When I feel afraid

I know that’s ok

When I feel afraid

That’s my chance to practice being brave

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.