Like You is listener supported. Learn how you can support the show by becoming a patron on Patreon.

Please send us a voice memo, drawing, or letter at likeyoupod@gmail.com. We play a voice memo from a listener at the beginning of most episodes. If your child wants to be included, record a voice memo on your phone and email 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), send it to our email, and then wait patiently. It is our goal to share every recording eventually!

Like You 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, as well as additional music by Ziv Moran and Otto.

This episode’s affirmations were read by Noah Glenn, Mia Saine, Eso Tolson, and Meg Lewis.

Find Like You online at likeyoupodcast.com.

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Noah: Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. Today we’re keeping things simple. We’ll explore different ways of breathing. Whether you’re holding your breath with nervous anticipation, or whether you’re ready to relax with a sigh of relief, your breath can be like a window into how you’re feeling. And learning how to use your breath can put you in control of those feelings, even when things in the world feel out of your control. But first, a quick word for the grownups. Like You is listener supported, so if you’d like to help us continue making new episodes, join us at patreon.com/likeyoupodcast. We also appreciate it when you help others find our show by telling your friends, or writing a review on Apple podcasts.

Now, we’re ready to start the podcast, so find a place to listen where you feel comfortable and safe. I invite everyone listening to be a part of this podcast – That means you! You can use your imagination, share your thoughts, and speak up when I ask any questions. Of course, if you’d rather just think things quietly in your head, that’s ok too. 
Let’s kick things off with just one big deep breath. Breathe as deep as you can and then just let it all out. We all need to stop and take a breath sometimes.

Now let’s clear our minds and focus on this moment. What is happening right now? I’m here in my home, talking into a microphone to record this podcast. And you are listening to my voice and some nice music. Where are listening from? Are you at home? Riding in a car? Sitting outside? Are you listening through a speaker or with headphones? Are listening alone or are you with someone else? Where are you in the world? We’re all on this planet called earth, but you and I are spread out in different continents, countries and cities all over the globe. We are living separate lives, but we have all come together right now to listen to this podcast. Isn’t that amazing?

Take just a moment to sit quietly and think about all those questions. Where are you and what are you doing right this moment?

Now when I count to three, we’ll all say “I like me.” Ready? 1, 2, 3 “I like me!”

I like you too! Out of every person in the world, there is no one else exactly like you. We all smile, but no one else has the same smile as you. We all cry but no one else cries the same tears as you. We all laugh, but no one else has the same laugh as you. There is no one else like you, and yet there are many many people who know you, who understand you, and who love you.

As I said a few moments ago, today we’ll focus on breathing. There are lots of different kinds of breath. You might remember exercises we’ve done on other episodes where we’ve used our breath to blow away clouds, or cool off hot chocolate, or make funny noises, or blow out a candle, or sometimes we just take slow deep breaths. Do you have a favorite way of breathing? Right now I’m going to let you all pick your own way to take a breath. It can be one of the breathing exercises from this podcast, or just however you feel like breathing right now. Take a moment to breathe in whatever way you choose.

You may have wondered why we always practice breathing on this podcast. The reason is that it’s a great way for you to talk with your body and let it know how things are going. Do you ever feel worried or anxious or scared? All of us feel that way sometimes. Those feelings come from a small part of your brain that just wants to protect you from anything dangerous. Sometimes it does this by filling your thoughts with worries and fears to make sure you stay far away from things that could hurt you. When that happens, your body might respond by feeling tense and tight like you can’t relax. You might feel sweaty, or you might feel like your heart is beating fast. And your breath might be fast and shallow. It’s like your brain it telling your body “get ready in case you need to run!”

These are natural reactions we all have, and as I said they come from a part of the brain that wants to protect us. It’s a very important and useful part of your brain. But sometimes it has a little trouble knowing whether those worries and fears are real or pretend. It might tell your body to feel tense, even when there’s nothing scary or dangerous happening. And so it’s your job to tell that part of your brain when everything is ok, so it can stop feeling scared. One of the quickest ways to do that is by taking deep breaths. Those deep breaths tell your body and your brain that everything is okay, that you are safe, and that you can relax now. It takes some practice, but when you get really good at taking deep breaths, you’ll be really good at convincing your brain to be calm and your body to relax.

Let’s practice now. Start by tightening up every part of your body. Make fist with your hand, scrunch up your face, flex all your muscles.

Now take a deep breath in and as you do relax every part of your body. Now let that long breath out, and as you do see if you can relax even more. With each breath in and out, try to relax more and more until you feel like mush sinking into your chair. Deep breath in… relax relax. Deep breath out relax, relax.

Sometimes when you’re waiting for something to happen, or if you’re feeling nervous about what might happen, you may hold your breath. And once that thing finally comes and goes, you might feel relieved. Try taking a deep breath and holding it. After holding it in for a few seconds. Let out a sigh of relief… [ahhhhhh]. Try that once more. Take a deep breath and hold it in. Wait just a moment. Then sigh with relief.

Next time you feel that nervous anticipation when you’re waiting for something, instead of holding your breath, try long deep breaths. And you can even say or thing something as you breath in and out. Try this. As you breathe in think or say “I’m waiting…” and as you breathe out, think or say “I’m hoping…”

Let’s do that a few times in and out. I’m waiting… I’m hoping… I’m waiting… I’m hoping…

Now as we listen to this song, I want you to check in with yourself about how you’re feeling. Notice if your body feels tense or tight, and remind it to loosen up by taking long deep breaths.

I breathe in

I breathe out

I wander head to toe

And I check things out

My head is loose My shoulders too

My neck and my tummy know just what to do

My arms and legs are letting go

Relaxing from my head down to my toes

I breathe in

I breathe out

I wander head to toe

And I check things out 

Now it’s time for affirmations. It just so happens, that affirmations are another great way to tell your brain that everything is okay. I wanted to let several of my friends join in, so you’l hear the voices of my friends, Mia, Eso, and Meg as well as my voice. We’ll say each affirmation twice, so listen the first time, and repeat it with us the second time.

Noah: I am safe and relaxed.

Mia: With every breath, I feel stronger.

Meg: There is only one me.

Eso: I am beautiful inside and out.

Noah: I am in control of my feelings

Mia: All of my problems have solutions

Meg: I am good at so many things.

Eso: My positive thoughts create positive feelings.

Noah: Everything will be okay

Now let’s smile, and take a few slow, deep breaths as we wind down our time together.

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 written and produced by me, Noah Glenn. I also composed and performed the Like You theme music and the original song “Head to Toe.” Additional music for this episode came from Rowan Hudson’s Passing Ships, and IMAKEMADBEATS. The podcast cover art was illustrated by Mia Saine, and our episode art is created by Lindsey Glenn. Today’s affirmations came from me, Eso Tolson, Mia Saine, and Meg Lewis. To all the grown-ups listening, please consider supporting this podcast by visiting patreon.com/likeyoupodcast. You can join our Patreon group to contribute to the show and make more episodes possible. If you’re unable to offer financial support, you can still show us some love by leaving a review on Apple Podcasts, and by telling your friends about the show. You can find show notes on our website, likeyoupodcast.com. You can also send us voice memos, drawings and pictures by emailing likeyoupod@gmail.com. Be sure to follow us on instagram, Facebook, and twitter @likeyoupod. Thanks for listening!