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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Hey everyone! Thanks for listening to Like You. If you want to help us keep making new episodes, you can support the podcast by subscribing through Patreon or Apple Podcasts. A subscription gives you access to special bonus content, like affirmation minis, song downloads, and other special perks. Grownups can find more information in our episode notes, or on our website. You can also show your love by leaving a five star review wherever you listen to the podcast. I’m glad you’re my podcast friend, now let’s get on with the show.

[intro music]

Risa: Hi Noah! My name is Risa. I live in Thailand. I am six years old. I like to listen to your podcast every night. It helps me sleep.

Noah: Hello! I’m Noah and this is Like You: Mindfulness for Kids. I’m so glad you’re here. Thank you to Risa for sending in the message you just heard! If any other listeners want to send a voice message, have a grown up check our website or episode notes. On this episode we’ll get loose and relaxed as we imagine baking up like muffins. So listeners of all ages, find a place to listen where you feel comfortable and safe. Remember, you’re always welcome to interact with this podcast by speaking up to answer my questions or by repeating affirmations aloud. Or if you prefer, you can just think your responses quietly in your mind.

Let’s start with a short breathing exercise. We’ll call this muffin breaths. It’s going to take a little imagination unless you happen to have a freshly baked muffin in front of you. First I want you to think about your favorite kind of muffin. Is it blueberry? Banana? Chocolate chip? Something else? Think for a moment, then let me know what your favorite muffin flavor is.

If you close your eyes and really think about it, can you imagine what that muffin would smell like?

For this breathing exercise, I want you to imagine you have a warm freshly baked muffin in front of you. It just came out of the oven and we need to cool it off before you can eat it. I’m going to ask you to smell the muffin and cool the muffin. Each time I say smell the muffin, you’ll take a long breath in through your nose and imagine a wonderful muffin aroma. Each time I say cool the muffin, you’ll blow gently out through your mouth like you’re cooling the muffin off. Let’s try it now.

Smell the muffin.

Cool the muffin.

Smell the muffin.

Cool the muffin.

Breathe in as you smell the muffin.

Blow out as you cool the muffin.

Smell the muffin.

Cool the muffin.

Smell the muffin.

Cool the muffin.

Great work! Now you muffin is cool and ready to eat. Imagine taking a big bite. Then chew it up and swallow it. Lastly, imagine a warm feeling filling you up. It starts in your belly and spreads through your body.

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

I like you too. Your presence is warm and comforting for your friends and everyone who loves you.

Now we’ll try a relaxation exercise. Have you ever made a batch of muffins from scratch?

You start by mixing together all the ingredients until you have a big bowl full of ooey gooey muffin batter. Right now I want you to pretend that you are a bowl full of muffin batter. Let your whole body get loose and gooey. Let your arms and legs relax and sink into your chair or bed or wherever you’re listening. Stay loose and think ooey gooey thoughts as you relax from head to toe. Slow your breath and breathe deep and slow. With each breath relax a little more, let yourself sink down as you become one with the muffin batter.

Now, the next step in making muffins is to scoop spoonfuls of muffin batter into your muffin cups. Then you put them in the oven and as they bake, the muffins rise up, puffing up nice and big as they become fluffy muffins.

So it’s time for you to do the same. Imagine you are muffin batter being placed in the oven. Let a warm feeling wash over you. Now slowly imagine rising like a muffin. Breath deep, filling your belly and your chest with air. With each breath puff up your chest a little more. Sit up a little straighter, a little taller. Keep breathing deep and puffing up as you let your muffin rise.

Now reach your arms overhead, and stretch up like a muffin top poking out of its cup. 

Now we’re going to do both steps again, but faster. We’ll go back and forth from relaxing like gooey batter, to puffing up big like a muffin. Here we go.

Relax and get loose like a bowl full of batter. Now breathe deep and puff out your chest as you rise like a muffin and stretch our your arms.

Relax again like batter. Let your arms sink down and get ooey gooey. Then rise up like a muffin as you fill your chest with air and stretch out wide.

Last time. Be the gooey batter as your arms and legs hang loose. Then rise up like a muffin puffing out and stretching to be as big as you can be.

Great job! You can relax.

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.

I’m glad that I am me.

It’s ok to make mistakes.

I will speak kindly to others and myself.

I am a good friend.

I have people who love and respect me.

I am unique, and so is each person I meet.

I start with a positive mindset.

Each day my wisdom grows.

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 this episode with a song. We start every episode by saying “I like me” and that also happens to be the name of this song. Feel free to sing, dance, or keep pretending to relax like muffin batter.

I like me

I like me

I grow and change, but stay the same

I am always me

What has been, has been

What will be, will be

I am right here, right now

I like me

Once I was a baby

When I’m grown, who will I be?

It grows from who I am today and

I like me

I like me

I like me

I grow and change, but stay the same

I am always me

I am who I was

I am who I will be

I am always who I am

and I like me

I don’t remember everything

I can’t guess what will be

But I know who I am right now

And I like me

I like me

I like me

I grow and change, but stay the same

I am always me

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.