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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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Hey everyone! I am thankful 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]

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 think thankful thoughts and imagine them flying out into the world like a paper airplane. 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 humming breathing exercise.

First, take a deep breath and try humming the lowest note that you can. Like this. [hum] Since I’m a grown up, my low hum is probably a lot lower than yours, but everyone will have a different note at the bottom of their range. What’s yours? Take a deep breath and hum your lowest note.

Next take another deep breath and hum the highest note you can hum. [hum] I wonder if your note is a lot higher than mine this time. Try it one more time. Deep breath, hum high. [hum] Great job!

Now take another deep breath and hum from low to high, like this. [hum] Try it!

Then take another deep breath and hum from high to low like this. [hum] Can you do that?

And finally, I want you to pick any note you want to hum. It can be high or low or anywhere in between. Take a few seconds to try humming different pitches until you find your favorite.

Once you’ve picked a note to hum, let’s see how long you can hum that note. Take your deepest breath yet, and then let out your longest hum. [hum]

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. From the bottom of my heart, I want to tell you thank you for choosing to spend your time with me when you listen to a podcast.

It is good to stop and think about all the things we each have to be thankful for. People who love us, fun experiences we have had, little things that bring joy to our day. What are some things that you are thankful for?

Spend a few moments thinking about that question. Try to see how many things you can think of to feel thankful for. Feel free to say things out loud, or just keep it in you mind. I’ll let some music play while you think. Once again, the question I want you to think about right now is what are you thankful for?

How did it feel to think about those things? When we stop to remember what we’re thankful for, it can create very warm, happy feelings inside us. How do you think it would feel to share those warm happy feelings with the world?

Let’s try an exercise where we do that! Imagine you can make magic paper airplanes that can fly anywhere in the world. We’re going to use those paper airplanes send thank you’s to different people. After the podcast, you might even want to try writing down a thank you and making a real paper airplane. But for now we’re just going to use our imaginations. So get comfy and close your eyes, or do whatever helps you use your imagination.

First I want you to think about a person who you are thankful to have in your life. If might be a friend, a family member, or even a teacher. Someone who you know cares for you. Someone who makes you feel good about yourself. Take a moment to think of a person.

Picture them in your mind. 

Now imagine writing the words “thank you” on a piece of paper, then imagine folding the paper into a paper airplane. Next, raise your arm and throw your imaginary paper plane. Imagine it flying wherever it needs to go to reach the person you’re thankful for. Maybe it only has to fly across the room. Or maybe it flies out a window, sails up into the sky, and floats for miles and miles before it finds the person you sent it to.

No matter how far it flew, I want you to imagine that person catching the airplane, unfolding the paper, and reading the words “thank you.” How do you think they will react? I hope it makes them smile.

Let’s try sending another thank you plane. I want you to think about you favorite food. What is the most delicious thing you’ve ever eaten?

Let’s send a thank you plane to the person who made your favorite food. If it’s something you eat at home, maybe it’s your mom or dad, or grandma who made the food. Or maybe your favorite food was made by a cook in a restaurant, or a worker in a candy factory. Maybe your favorite food is a fruit or a vegetable. If so, you can send your thank you to the farmer who grew it or the person who picked it from a tree.

Wherever the person who made your favorite food may be, I want you to imagine writing “thank you” on a piece of paper, then folding it into an airplane. Next raise your arm and throw the thank you plane. Imagine it sailing around the world until it reaches the person who made your food. When they catch it, they unfold the plane, read your message, and smile.

For our last thank you plane, I want you to choose someone who you see every day to send thanks to. Most likely this will be someone you live with, like a parent or a sibling. It’s ok if it’s the same person you already sent a thanks to with one of the other planes. The important thing for this time, is to pick someone you can really throw an actual paper airplane to. Because after you finish this podcast, I want you to go find a piece of paper, write a short thank you note, and fold a real paper plane to send to this person. If you don’t know how to write a sentence or fold a paper plane, you can ask a grownup to help you. Maybe you can even ask the person you’re planning to send it to! Do you have someone in mind?

Spend a moment thinking about this person and the things they do that you are thankful for.

For this last thank you plane, I want you to write something more specific. You can write a whole thank you sentence. Try finishing this sentence: Thank you for [blank]. Need some help getting your ideas flowing? Here are a few thank you’s to help you warm up.

Thank you for loving me.

Thank you for making me laugh.

Thank you for cooking dinner.

Thank you for hugs.

Thank you for playing.

Thank you for everything.

After the podcast is over, write down your thank you sentence, and send it to them on a paper plane. I hope it will spread some joy to whoever receives your thank you plane.

Now it’s time for affirmations. Affirmations are words you can say about yourself to remind yourself how wonderful you are. I guess an affirmation is a little bit like telling yourself thank you for being you. 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 thankful for life.

I appreciate every moment.

I am grateful for the people who love me.

Today, I choose to share my love.

I am thankful for all that I have.

I find joy in the little things.

I have everything I need.

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! 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 full of thanks. As you listen, try thinking about all the things you’re thankful for. Or just kick back, relax, and listen.

For beauty and for wonder

Thank you thank you

For my sister and my brother

Thank you thank you

For my food and the things I drink

Thank you thank you

For my mind and the things I think

Thank you thank you

Thank you thank you

For my family and my friends

Thank you thank you

For the courage that grows within

Thank you thank you

For a heart that helps me love

Thank you thank you

For the sun that shines above

Thank you thank you

Thank you thank you

For the people that I get to help

Thank you thank you

For my body and for my health

Thank you thank you

For the energy as I play

Thank you thank you

For the rest at the end of the day

Thank you thank you

Thank you thank you

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, and thank you for listening.

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.