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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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The music of Like You is now streaming through your favorite music services like Apple Music and Spotify. Now you can dance or sing along with your favorite songs any time! Just search for album title Music from Like You: Mindfulness for Kids, or find links on the music page of our website, likeyoupodcast.com. Also, if you want to help us keep making new podcast episodes, you can support the show by subscribing through Patreon or Apple Podcasts, or leaving a 5 star review wherever you listen to podcasts. Grownups can find more information in our episode notes, or on our website. Now let’s start 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 practice some rainy day mindfulness. 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 start with a breathing exercise to help relax your body and focus your mind. We’re talking about rainy days today, but we’re going to do this part a little backwards. Usually a rainbow comes after it rains. But today we’re going to make a rainbow before the rain. Close your eyes. Imagine the warm sun shining down on you. Relax your shoulders, and breathe deep and slow. Now we’re going to make a rainbow in the sky. We’ll build the rainbow one color at a time. For each color, I’ll name a feeling that color could represent. We’ll think about that feeling, then take a deep breath and blow that color across the sky. 

Let’s begin with red. Some people think the color red reminds them of anger. How do you feel when you are angry? Take a long, deep breath in. As you breathe out, imagine blowing the color red in an arc across the sky. That’s the beginning of the rainbow. 

Next, is energetic orange. How do you feel when you are energetic? Take a deep breath in, then breathe out the color orange, blowing it across the sky and adding it to red.

Next is yellow happiness. How does it feel to be happy? Take a deep breath in. Now breathe out, blowing yellow across the sky, on top of the orange and the red.

Next is green for jealousy. You know that jealous feeling you get sometimes when someone else has something that you really wish you could have? Let’s take a long, deep breath in, and breathe out, blowing green across the sky, adding it to the other colors as we build a rainbow.

Next is blue. Have you ever heard someone use the phrase feeling blue, when they talk about being sad? How do you feel when you are sad? Take a deep breath in. Now breathe out, and blow the color blue across the sky, adding it to all the other colors.

Last, is the color purple. Purple can be a color of hope. Hope is the feeling that good things are on the way, that everything is going to work out just fine. How does it feel to be hopeful? Take a big, deep breath in. Now blow the color purple across the sky, adding it as a final layer on top of the blue, green, yellow, orange, and red.

Now you’ve made a beautiful rainbow with six different colors, representing six different feelings. These are feelings everyone feels sometimes. And sometimes different feelings exist side by side, blending smoothly from one feeling to another, like the colors in a rainbow. Take a moment to admire your rainbow. It is beautiful to see so many colors, and to see so many feelings all together.

On the count of three let’s all say I like me. 1-2-3. I like me. I like you too.

Every feeling comes and goes, but who you are deep inside always remains. And I’m glad you are who you are. 

Let’s talk about our rainy day feelings. What sort of feelings do you think about when you think of a rainy day?

Maybe rainy days make you feel bored, lonely, or sad. Or maybe you love rainy days and have fun splashing in puddles. Even if you enjoy rainy days, too many rainy days in a row can get old quick. Most of us spend rainy days just wishing the rain would go away and the sun would shine again. So when I talk about rainy day feelings, I’m talking about those uncomfortable feelings that you really wish would just go away. Let’s talk about what we can do with rainy day feelings.

Sometimes rainy feelings creep in slowly, like a grey cloud, blocking out the sunlight. If you catch these feelings while they are just a little cloud, you might be able to take a few deep breaths, and blow the clouds away until your feelings become a clear blue sky. So when you feel a rainy feeling creeping in, remember to take deep breaths.

Other times your rainy day feelings might be a drizzle – just a slow steady drip, drip, drip. But a drizzle is nothing we can’t handle if we’re prepared. Using an umbrella can keep us dry. Think of affirmations like an umbrella – something you can keep with you so you’re prepared for those drizzly feelings. You can say a few affirmations and let the rain just roll away like gentle drops on an umbrella.

But sometimes our rainy day feelings can feel like a rainstorm – heavy, loud, pouring down all around us, and soaking everything in sight. Do your feelings ever feel like a rainstorm? What do we do with those kinds of feelings? We all feel it sometimes. Sometimes a rainstorm is so big, there’s nothing to do but wait for it to pass. Because all rainstorms, just like all feelings, do eventually pass. So what do we do while we wait? Here’s a way mindfulness can help. We’ll use the word “RAIN” to examine our rainy day feelings. R-A-I-N.

R stands for Recognize. Take a moment to recognize what you are feeling. Say what the feeling is: sad, angry, lonely, anxious, frustrated? Sometimes just saying what you feel can calm the rainstorm a little bit.

A stands for Allow. Allow the feeling to be there, just as it is. It’s a rainstorm after all; it’s there whether you want it or not, so let yourself experience the feeling. It’s ok to feel your feelings.

I stands for Investigate. Looking closely at your feeling, examining it with kindness. Investigate how this rainy feeling feels inside your body. You can also investigate what caused this feeling. Did something happen to make this feeling start?

N stands for Not me. Because this feeling is not who you are. Feelings come and go, but you remain you. Just like every rainstorm eventually passes, every feeling passes too. You won’t stay sad forever, or angry forever, or disappointed forever. Every feeling comes and goes, and those feelings are not you.

And this is how you can use the word rain to mindfully work through your rainy feelings. R for Recognize. A for Allow. I for Investigate. And N for Not me. Next time you feel overwhelmed with rainy day feelings that you can’t control, try using RAIN to examine the feeling, and by the time you’re through, maybe the feeling will have changed just like the weather.

Now it’s time for affirmations. Affirmations are words you can say about yourself to remind yourself how wonderful you are. You can also keep these words with you to use like an umbrella when rainy day feelings creep in. 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 in control of my feelings.

I can do hard things.

Every rainstorm will pass.

I hold on to my positive feelings.

I let go of my negative feelings.

Good things are coming my way.

I can make my own rainbows.

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. Feel free to sing, dance, or relax and breathe deep as I sing.

Sometimes it’s stormy

Sometimes it’s sunny

Sometimes I’m anxious

Sometimes I’m funny

Sometimes it’s cold

Sometimes I’m sad

Sometimes it’s warm

Sometimes I’m glad

Outside the weather is always changing

It may feel different day to day

Inside me feelings keep rearranging

I feel each one before it goes away

Sometimes it’s foggy

And I feel strange

And when the wind blows

My feelings change

I could feel lonely

When sunshine comes to play

I might feel joyful

Even on a rainy day

The weather patterns are always changing

Things may feel different day to day

And all my feelings keep rearranging

I feel each one before it fades away

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.