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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! 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]

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 discover a few things we can learn about mindfulness by acting like a puppy. 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.

We’re going to begin with a breathing exercise to calm your body and focus your mind. Mindfulness might not be the first thing that comes to mind when you hear the words “dog breath” but we’re going to take inspiration from dogs for this breathing exercise, as we pant like a puppy dog. So stick your tongue out and let it droop out of your mouth like a dog on a hot summer day. Now you can start panting, breathing quickly in and out like a puppy dog. [panting sound]. Once you’ve done that for a few seconds, stop take a long deep breath in, then slowly blow it out. Now do it again. Let your tongue dangle as you pant with quick breaths in and out. Now stop and take another deep breath in, then blow it slowly out. One last time. Pant like a puppy dog. Now stop and take one last deep breath in and out. 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 loving, loyal, and reliable.

I wonder how many of my listeners have a dog of their own. Do you have a dog? 

What about any other pets? Do any of you have a fish? A hamster? A lizard? What about a cat? If you have a pet, tell me what kind it is. You can even say its name if you want.

Just a quick side note: those of you who have a cat might be interested in another podcast episode I did about a year ago called “Mindful Like a Cat.” You can find it by searching or scrolling back through old episodes wherever you listen to this podcast. But now let’s get back to this episode’s focus: dogs.

We can learn a lot about mindfulness from watching our dogs. Today we’ll talking about ways a dog can be mindful, and try doing it ourselves.

But first let’s have a little fun pretending to be puppies. Close your eyes and imagine yourself as a puppy. Think about what kind of puppy you want to be. Are you big or small? What color is your fur? Do you have short hair, or long shaggy hair?

Once you’ve pictured what dog you want to be, open your eyes and pretend you are that dog. Get down on the floor on all fours if you can right now. Try wagging your tail.

Maybe even try chasing your tail.

Now try making some puppy sounds. Try barking or howling.

Now let’s settle down. Find a comfy spot on the floor or on a nearby couch, chair, or bed, and lay down. Let yourself settle in and get comfy cozy.

One of the biggest things we can learn from dogs about mindfulness is being present in the moment. As people, our minds tend to wander a lot. We may be thinking about something we’re going to do tomorrow, or next week. Or we may spend a lot of time thinking about the past and things that have already happened. But dogs are masters of just being present in the moment. They are not thinking about the past of the future; they just think about whatever is happening right here, right now, right in front of them. That is called being present, and it’s big part of mindfulness. So let’s try being present like a puppy. Take some deep breaths and clear your mind. Try not to think about anything except whatever is right in front of you. Pick a nearby object and just look at it as you listen to my voice and practice being fully present in this moment. As you breathe in and out, try thinking: right here, right now. Right here, right now. Right here, right now. 

Nice work. You can practice being present any time. It doesn’t always mean sitting and doing nothing. It just means fully focusing on whatever is happening right now. So when you’re playing kickball, you’re focused on nothing but kickball. When you’re talking to a friend, you’re fully focused on that friend. When you’re eating dinner, you’re focused on the food and tasting each bite. As you go through your day, try to focus on being present in each moment.

Now let’s talk about another way puppies can show us mindfulness. Mindfulness involves paying close attention to the things around us, and dogs often pay close attention by using their nose. When a dog meets a new person or a new animal, or when they go to a new place, they will get familiar with things by smelling them.

So how familiar are you with wherever you are now? If you’re at home or in your family’s car, you might think you’re very familiar with that place… but have have you ever used your nose to really get to know it? Trying sniffing whatever is around you like a puppy getting to know a new place. As you sniff, what kinds of smells do you notice?

Mindfulness involves using your senses to have an awareness of what’s around you. That includes smell, but also sight, sound, touch, and taste.

Now, I’m not saying the next time you meet someone new you should start sniffing them. That might make them give you a funny look. But I am saying that you can practice mindfulness by being aware of your senses.

Now there’s one last thing I think we can learn about mindfulness from a puppy. It’s self confidence and positive self-esteem. Dogs are known for their unconditional love. That means they love you no matter what you look like and no matter what you do. We can learn a lot about loving ourselves by seeing ourselves with the unconditional love that a dog does.

So let’s say some affirmations, but with a little twist this time. If you have a dog of your own, imagine these affirmations as what your dog would say to you if it could talk. Or if you don’t have a dog of your own, close your eyes and imagine a cute and cuddly puppy saying these affirmations to you. Either way, think of it like your own personal canine confidence coach – a dog who  is telling you how wonderful you are. You can feel free to repeat each affirmation in the silence that follows, or just listen and let them wash over you. 

Here we go.

You are a good friend.

You are loving and caring.

You make my tail wag with joy.

You are wonderful just the way you are.

I am proud of you.

You are beautiful on the inside and the outside.

I like every part of you.

You deserve to be loved.

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 let’s end this episode with a song. This is a mindful dancing song, so as I sing why don’t you pretend to be a puppy dog again as you wag your tail and dance like a dog.

Let your body move

Any way you feel

Wiggle all around, or make a funny sound

Or spin like a wheel

Notice how it feels

As you dance around

Check in as you go, from head down to your toe

From sky down to the ground

Breathe freely

There’s no wrong way to move

Breathe deeply

And try to feel the groove

You can dance real wild

Or graceful, smooth, and slow

However it feels cool, there isn’t any rule

So just go with the flow

And when you need a break

Sit down and take a rest

And while you’re in your seat, your heart will keep the beat

It’s dancing in your chest

Breathe freely

There’s no wrong way to move

Breathe deeply

And try to feel the groove

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.