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Please send us a voice memo, drawing, or letter at hello@likeyoupodcast.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.

This episode’s affirmations were read by Eso Tolson.

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! I want to give you another reminder that we’ve launched an online shop, where you can find shirts, hoodies, stickers, and pins to show your love for Like You. Check out the shop at likeyoupodcast.com/store. You can also support the podcast by joining our Patreon group at patreon.com/likeyoupodcast where you can get early access to episodes, free song downloads, and other perks. Now we’re ready to start today’s episode! So find a place to listen where you feel comfortable and safe. Today we’re learning a 5-4-3-2-1 countdown to help us focus and remain calm. And what better way to end a countdown than by imagining blasting off into outer space? Why don’t we start by trying a few countdowns while we do some breathing.

While we take a big deep breath in, we’ll count down from 5 to one. Then I’ll say blast off, and you can blow your air out like a rocket ship blasting off. Let’s try it. Take a deep breath in 5, 4, 3, 2, 1. Now, blast off! [blow]. Let’s do that again. Take a long, deep breath 5, 4, 3, 2, 1. Blast off! One last time. Long breath in 5, 4, 3, 2, 1. And blast off! Great job! Now close your eyes, and imagine you’re floating in space. Bright stars twinkle all around you. This time, I’ll count down from 5 and then we’ll all say “I like me.” 5, 4, 3, 2, 1. I like me!

I like you too. I really think you’re out of this world, and I hope you know that!

Ok, imagine floating back down to earth now, and when you get here, you can open your eyes. Welcome home!

Now we’re going to learn about a special count down exercise you can do to help you feel calm and focused. This is the same technique lots of adults use, and it’s simply about tuning into your 5 senses and stopping to notice what’s happening around you. Here’s how it works. I’ll say it quickly the first time, then we’ll go through each step slowly, one at a time. This is a 5-4-3-2-1 countdown. You’re going to search around yourself to find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. 5-4-3-2-1. Does that take sense? I know that’s a lot to think about all at once. So let’s take it one step at a time.

Five. Look around you and name 5 things you can see. Any five things. For example, as I look around my room I see a window, a houseplant, a bookshelf, a computer, and a chair. I’ll wait while you look around and pick five things and tell me what they are.

Four. Next you will notice 4 things you can touch. Things I can touch near me are a table, a sweater, a couch cushion, and a book. Pick 4 things near you that you can touch. As you touch them, notice how they feel – hard, soft, cold, dry, sticky, smooth, rough?

Three. Next listen for three things you can hear. It might help to close your eyes. I’ll turn down the music. I hear my own breathing, the whirring of my computer, and my children playing in the other room. What are three different sounds you notice right now? They may be loud sounds, or quiet sounds that you barely notice when you’re not listening for them. Listen for a moment and let me know.

Two. Now notice two things you can smell. Is someone cooking dinner? Are you wearing stinky socks? Do  you have a dog or cat, or another pet? Do you have a baby sister that needs a diaper change? Take a few breaths through your nose and let me know two things you can smell.

One. Last of all, what is one thing you can taste? Do you have a snack, or a drink nearby? Maybe you can even just think about what the inside of your mouth tastes like. What can you taste?

Alright, now that we’ve walked slowly through the whole count down, we can practice doing a mindful countdown when we need to calm down and focus. Let’s try the countdown more quickly this time. Take a deep breath and get ready to countdown.

Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Now you’re more in tune with your senses and the things around you. I think it’s always fun to end a count down with a blast off, so let’s do our count down one last time and when we get to 1, you can get up and zoom around the room like a rocket ship. If you’re not able to get up and zoom around, you can imagine flying through space instead. Here we go. Let the countdown begin.

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

Blast off!

Now you’re zooming up through the clouds, and into space. Stars whoosh by on all sides, you’re flying through the galaxy as fast as a rocket.

Now stop! Imagine turning your jets off and just floating weightlessly in outer space. It’s quiet and calm. You breathe deep inside your space helmet. You look back down and see your home planet in the distance. All of your friends and family and everyone you love is there on the planet earth. Wave at the planet. Reach your arms out and give it a hug. Great job, space cadet. Why don’t you imagine floating through space while we listen to a short song to help you remember our countdown exercise any time.

When I feel I might come undone

I can count down 5-4-3-2-1

5 things that I can see

When I look around me

4 things that I can touch

Just 4 things, that isn’t much

3 things that I can hear

Listening to what is near

2 things that I can smell

Breathing through my nose so well

1 thing that I can taste

Now let’s blast off into space

5-4-3-2-1

Blastoff!

Now, let’s say some affirmations. Today our friend Eso is going to lead our affirmations. Hello, Eso!

Eso: Yo! Eso here. Let’s say some affirmations. Listen once, then repeat it with me.

I can do big things.

There is no one better to be than myself.

I have courage and confidence.

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

I have people who love and respect me.

I am full of joy.

Noah: Thanks Eso! Now let’s smile and take a few deep breaths as we wind down our time together.

I can’t wait to spend some time together again soon. 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 the original song “The Countdown Song.” You can get a free download of that song and all our other original songs when you join our Patreon group at patreon.com/likeyoupodcast. Our Patreon supporters are what makes this show possible, so grownups please consider supporting us! Other ways to support the show are by telling your friends, writing a review on Apple Podcasts, or checking out our online shop at likeyoupodcast.com. Our website also features show notes for every episode. Speaking of show notes, our podcast cover art was illustrated by Mia Saine, and our episode art is created by Lindsey Glenn. Eso Tolson read today’s affirmations. We love hearing from listeners. You can send us voice memos, drawings and pictures by having a grownup send an email to hello@likeyoupodcast.com. Be sure to follow us on instagram, Facebook, and twitter @likeyoupod. Thanks for listening!