On this episode, we’ll practice mindful ways to manage your feelings when your stomach feels like it is tied up in knots.
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, as well as additional music by IMAKEMADBEATS.
This episode’s affirmations were read by Mia Saine.
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Transcript
Noah: Remember to subscribe to Like You on your favorite podcast app, so you never miss an episode. If you’re a fan of the show, please consider supporting the podcast with a small monthly donation by visiting Patreon.com/likeyoupodcast. And if you want to help others find out about us, you can tell your friends about the show or leave a 5 star review on Apple Podcasts. Now let’s start the show!
[intro music]
Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. On this episode, we’ll practice things to do when your stomach feels like it is tied up in knots. So, listeners of all ages, find a place to listen where you feel comfortable and safe. During the podcast, you’re welcome to speak out loud and play along. Or if you’d rather just think your responses quietly in your mind, that’s ok too.
We’ll start with a breathing exercise to help us feel calm and focused. First, look down at your hands, and squeeze them into a ball. Imagine your balled up fingers are a knot, tied tightly in a rope. Whenever you breathe in, slowly open your hands, spreading your fingers big and wide, and imagine the knot has been untied. Then when you breathe out, pull your fingers back in, curling them into a ball like a knot once again. Continue those hand movements as we take a few slow, deep breaths in and out. Take a deep breath in, slowly opening your hands wide, untying your finger knot. Hold that breath a moment, then breathe out long as you curl your fingers back into a knot. Once again, take a long breath in, opening your hands, loosening the knot and spreading your fingers wide, hold it for a moment, then blow your breath out as you pull your fingers back into a knot. One last deep breath in. Spread your fingers wide, untying the knot. Hold it a moment, then blow your breath out, curling your fingers into a knot one last time. Now open your hands and let them relax. Wiggle your fingers. Give them a shake. Great job.
Now on the count of three we’ll say I like me. 1-2-3. I like me.
I like you too. You are always growing, always learning, always becoming more of who you’re meant to be. And I like who you are right now.
Have you ever felt like your tummy was tied up in knots? Do you know the feeling I mean? It is an unpleasant, tight feeling that you might feel in your stomach sometimes. It might happen when you feel anxious, or worried, or nervous, or excited, or when you have lots of different feelings at the same time. For some people, it might just be a general uncomfortable feeling, but for some of you, it might really feel like a tummy ache. So have you ever felt like that? I have. My stomach gets tied in knots when I am worried about something I have to do. For you it might happen when you have a test at school, or when you visit the doctor, or when you meet someone knew, or when any sort of big change happens in your life. So how to you untie the knots in your tummy? We’re going to try one way now.
The way I imagine knots in my stomach is as a feeling – or several feelings – who have been running back and forth and all around inside my tummy until they’ve gotten all tangled up and stuck. So it’s my job to untie the feelings and help them find their place. We’re going to practice that together now. We’ll use our imagination, so close your eyes if that helps you picture things.
We’ll pretend you’re getting ready to play with a friend who you haven’t seen in a long time. And this makes you feel two different feelings at once. And both of those feelings are running all around inside your tummy. These two feelings are bumping into each other and bouncing off each other until they get all tangled up and stuck in one big knot.
So to untie this knot in your tummy, we’ll have to name each feeling, then help it loosen up and find its own space to be.
So let’s name the first feeling inside you. We’ll imagine the first feeling is excitement. You feel excited about seeing your friend and all the fun you hope to have. Pick a color for excitement. Any color you want – maybe it’s bright red, lime green, or electric yellow.
Next let’s name the second feeling. We’ll imagine that the second feeling is nervousness. You might feel nervous about seeing your friend because you haven’t seen them in such a long time. You may wonder if they still like the same games, and if you’ll have anything cool to talk about. So pick a different color for nervous – maybe it’s a cloudy blue, or grey, or orange. It can be any color you choose.
So picture your excited color and your nervous color as two different colored ropes all tangled up in a knot. To untie them, we’ll take a moment to think about each one and let ourselves feel them. So think about how it feels to be excited. How does your body feel when you are excited? What sorts of things make you feel excited. Why might you be excited right now? Imagine your excited color glowing a little brighter as you experience excitement.
Next focus on the nervous feeling. How do you feel when you’re nervous? How does your body feel? Does it feel different than excited? Does any part of it feel the same? What sorts of things make you feel nervous? Why might you feel nervous now? As you think about being nervous, imagine the color you chose for nervous glows a little brighter.
Now that you’ve explored each feeling, it may be easier to see where one feeling stops and the other feeling begins. Now take a deep breath in, and as you breathe out, imagine the knot loosens up a little. Now you can see the two different colored feeling, but you can also see that there is space between them. Take one more deep breath, and as you breathe out, imagine the colorful knot getting even looser. Now grab ahold of the nervous color, and imagine you can pull it like a string, and it unwinds and separate from the excited color. There. You’ve untied the knot in your tummy. Good job!
Often when you feel jumbled up like your tummy is tied in knots, it helps to identify what you’re feeling and why you’re feeling it. Then you can let yourself feel each feeling before taking a deep breath to loosen up the feeling, give it its own space, and find your calm. So next time you feel your tummy tied in knots, take a moment to explore the feeling and then imagine untying the knot in your mind.
Now it’s time to say affirmations. Affirmations a words you can say about yourself to help you remember how wonderful you are. I’ll say each affirmation twice. You can listen the first time, then say it with me the second time, either out loud or inside your mind.
I’m allowed to take up space.
I will allow peace to fill my soul.
I am not alone in my feelings.
No feeling lasts forever.
All of my problems have solutions
I am proud of who I am.
I have everything I need.
Now 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 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 made possible by our supporters on Patreon. Become a supporter by visiting Patreon.com/likeyoupodcast. 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. Additional music in this episode came from IMAKEMADBEATS. Our podcast cover art was illustrated by Mia Saine. Our episode art is created by Lindsey Glenn. If you’ve enjoyed the podcast, I hope you’ll tell your friends, and leave a 5 star review on Apple Podcasts. 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 or if you follow us on instagram, send us a direct message there. Visit our website at likeyoupodcast.com to find show notes, which have a transcript for each episode, an online shop, and other info about the show. Be sure to follow us on instagram, Facebook, and twitter @likeyoupod. Thanks for listening!
