Have you ever had one-of-those-days? You know the ones I mean. We all have bad days sometimes. Let’s talk about it, and learn to use our magic new day reset button to turn things around.
Show Notes
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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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Transcript
Noah: Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. I’m glad you’re here! Today we’ll learn a practice for turning a bad day into a new day. 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 for early access to every episode, and other special perks. We also appreciate it when you help others find our show by telling your friends, or writing a review on Apple podcasts. Alright, listeners of all ages, 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 questions. Of course, if you’d rather just think your answers quietly in your head, that’s ok too.
Let’s dive right in with a breathing exercise. I call this one quiet breath in, loud breath out. First take a long slow breath in through your nose. As you breathe in quietly, let your tummy fill up with air like a balloon. Now when you breathe out, make some sort of noise like this. [breathe out]. It can be whatever sort of noise you want. Maybe it’s a funny noise that makes you laugh a little. It can even be a different noise each time you breathe out. Let’s try it a few more times. Quiet breath in through your nose. Make it a long deep breath, filling your tummy up with air. Now a loud breath out. [breathe out]. Now another quiet breath in through your nose. And another noisy breath out. [breathe]. Ok, one last time. Take a long quiet breath in through your nose. And one last noisy breath out.
Now on the count of three we’ll all say “I like me.” 1-2-3. I like me.
I like you too. Even on your worst day, you are worthy of love, and I’m glad you’re the person who you are.
Have you ever had one of those days? You know the kind of day I mean? A really, really bad, grumpy, awful day, where it seems like nothing is going your way? A day that just makes you feel like [groan]. Can you think of a day like that that you’ve had? How does a day like that make you feel? Frustrated? Grumpy? Angry? Sad? Anxious? Maybe all those things at once? Yeah, those days can be rough.
We all have bad days like that. You have bad days. I have bad days. Your friends, your family, your neighbors – everyone has a bad day sometimes. And there are lots of things that can make us have a bad day.
Maybe you had a hard time with a lesson at school. Maybe you got into a fight with your best friend. Maybe you lost something that was important to you. Maybe you got some sort of bad news. Or maybe you can’t quite put your finger on WHY it’s a bad day. Maybe you just woke up feeling a little blah, or maybe it was a hundred tiny things that added up all day long until you just couldn’t stand it any more.
When I have a bad day, I can feel it in my body. Have you ever noticed how your body feels on a bad day? You know, just talking about bad days, I’m starting to feel tension in my shoulders. I feel my teeth clenching. I feel my fingers starting to fidget. My heart is beating faster. Maybe you feel those things on a bad day too. Maybe you feel hot and sweaty, or like you’re breathing quick short breaths.
Alright, let’s press pause on this bad day talk for a second. Wait, don’t actually press pause on the podcast! I just mean let’s take a short break from describing bad days, and practice letting go of our tension. Close your eyes. Do you feel any tension or tightness? Check in with your body. Anywhere you notice yourself feeling tight or tense, try relaxing. Take a deep breath. Relax your face, your shoulders, your arms, your legs, your tummy. Take another deep breath. Sometimes just taking a deep breath and relaxing our body can help us feel a lot better. When we get angry, grumpy, or anxious, we can feel those things in our body. And just taking a deep breath and relaxing can help tell your body things are going to be ok. Because remember, no feeling lasts forever. And no bad day lasts forever.
How would you like a simple way to turn a bad day into a new day? I can’t promise this will always work perfectly for every one of you. But it’s a nice tool to have in your tool belt the next time you have a bad day. It’s called the Magic New Day Reset Button. Imagine you have an invisible magic button that starts a fresh new day when you’re having a really bad day. Let’s try it. Press your magic button. Then close your eyes. Take a deep breath. Think about something that makes you happy. And imagine you’re just waking up to a new day. Slowly open your eyes, stretch your arms, and say to yourself or out loud: “Good morning! It’s a brand new day! I have a feeling today will be wonderful!” Can you say that with me? Good morning! It’s a brand new day! I have a feeling today will be wonderful!
Now you have a Magic New Day Reset Button that you can use any time you need it, anywhere you are. It is quick and simple. Just press your magic button, close your eyes, breathe deep, think a happy thought, and when you open your eyes pretend it’s the start of a brand new day.
And that brings us to today’s affirmations. Today’s affirmations are great for when you’re hitting reset on a bad day. I’ll say each affirmation twice. Listen the first time, then say it with me the second time.
Today is a new day.
I can make a fresh start
My positive thoughts create positive feelings.
My challenges help me grow
I will do my best with whatever comes my way
I can make this a great day
I love me for simply being me
Now let’s smile and take a few slow, deep breaths as we wind down our time together. As you breathe, have a listen to this song and remember that when you feel sad or lonely or scared, it won’t be this way forever.
It won’t be this way forever
I won’t feel this way forever
Night time never lasts forever
The sun will rise again
When I’m bored
I’ll remember
It won’t be this way forever
When I’m tired
I’ll remember
It won’t be this way forever
When I’m sad
I’ll remember
It won’t be this way forever
When I’m worried
I’ll remember
It won’t be this way forever
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 a production of Perpetual Motion. It 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, and our episode art is created by Lindsey Glenn. Our podcast is listener supported, and you can be a part of supporting us by joining our Patreon group at Patreon.com/likeyoupodcast. 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. 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!
