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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 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. I’m glad you’re here! Today we’ll imagine being bears preparing to hibernate for winter. And as a matter of fact, Like You is preparing for a short hibernation of its own. We’ll be taking the last 2 weeks of the year off to spend time with family, rest, and recharge our batteries. You can still check the podcast feed for updates, where we’ll share couple of encore episodes while we’re away. 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. You’re invited to be a part of the podcast as you listen. You can speak out loud as you answer my questions, and repeat affirmations. Of course, if you’d rather just say things quietly in your head, that’s ok too. 
Ok, let’s try breathing like a bear. First let’s get into character. Imagine you are a big cuddly bear, with brown fur, and giant paws. Put your paws in the air. Now make a bear face. I think we’re ready. Let’s try a big bear roar. Take a long, deep breath in 1, 2, 3. And then let out a roar. [roar] Let’s try another roar. Deep breath in 1, 2, 3. Now let out a roar. [roar] What do you think might make a bear roar? Maybe it is frustrated or angry. Maybe it’s afraid of something. Let’s help our bear calm down a bit. Instead of a roar, this time we’ll just do a little grrrr. Deep breath in 1, 2, 3. Now say a long “grrrrrrr.” Once more. Deep breath in 1, 2, 3. And let out a long “grrrrrrrrrr.” Now let’s calm the bear down a little more. This time take your deep breath in 1, 2, 3. And then silently blow your air out. One more quiet breath in 1, 2, 3. And out 1, 2, 3. Now you are a calm bear. As you walk through the forest, you take a look around. Most of the trees have lost their leaves for the winter, except for the evergreens. The air is cold, and snow flurries drift through the air around you. And that’s how you know: It’s time to hibernate. Who knows what hibernation means? Feel free to share.

Hibernation is when an animal slows its heart rate to save energy so it can rest through the cold of winter without eating much. It’s like taking a long nap that lasts all winter. Bears are one of the animals that hibernate. When a bear or another animal hibernates, their breathing slows down, their body temperature lowers, and they use very little energy.

We’re going to imagine being a bear preparing to hibernate. For us that means, we’re just going to get verrrrry relaxed. It might help to close your eyes. You might even want to lie down while we do this one. First imagine slowly walking into your bear cave. Find a cozy corner to curl up in, and get ready to relax. Start by focusing on your breath. Try slowing down your breath and taking long deep breaths in… and out… Try to tune out everything besides your breathing, and take a few more breaths in and out. In and out. Try to keep that slow deep breathing going throughout this exercise. Now we’ll work on relaxing head to toe. Start at the top of your head. Imagine wiggling your bear ears. Then let your ears relax. Next, move down to your shoulders. See how loose your shoulders can get. Relax them a bit more, as relaxed as they can be. Now relax your furry bear arms, all the way down to your paws. Give your arms a gentle shake, then relax them as much as you can. Now imagine your big bear belly. Watch your belly rise and fall as you slowly breath in and out. With each breath, see if you can relax a little more. Now relax your legs, all the way down to your feet. As relaxed as you can be. Oh, we forgot one thing. Your tail. Imagine your short little bear tail. Give it it a little wiggle, then let it relax just as much as the rest of you is relaxed.

Now you’re all ready for your long winter nap. Do you ever have a little trouble feeling ready to fall asleep at bed time? If you do, you can always imagine you’re a bear getting ready for hibernation. Breathe deep and let each part of your body relax. Right now, let’s not rush on from this relaxing moment. Hang on to that comfy cozy feeling by breathing deep as you listen to this song.

Comfy cozy

Head to toes-y

Feeling safe and warm inside

My heart feels light

My cheeks feel rosy

Breathing deep and smiling wide

When I feel I can’t control things

When my yes turns into no

When the world seems wild and noisy

And I need some place to go

I can reach inside myself

Pull a book down from the shelf

Think a thought that makes me grin

And imagine deep within I’m

Comfy cozy

Head to toes-y

Feeling safe and warm inside

My heart feels light

My cheeks feel rosy

Breathing deep and smiling wide

Now let’s say some affirmations. Affirmations are simple phrases you can say about yourself to help you remember how wonderful you are. Here’s our friend Eso to lead us in saying a few.

Eso: Eso here. Will you repeat these affirmations with me?

I deserve to be loved.

Today, I will learn and grow.

It’s ok to make mistakes.

I am strong on the inside.

No matter how hard it is, I can do it.

There is no one better to be than myself.

Noah: Thanks Eso. Now let’s smile and take a few slow deep breaths as we wind down our time together. Remember, I’ll be sharing old episodes for the next two weeks while I hibernate. New episodes will return on January 5th. So I will see you next year in 2021! Until then, 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 other music featured on the podcast. The podcast cover art was illustrated by Mia Saine, and our episode art is created by Lindsey Glenn. To all the grown-ups listening, please consider supporting this podcast by visiting patreon.com/likeyoupodcast. Joining our Patreon group gives you early access to every episode plus other special perks. 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!