Parents, if you have a child that is regularly having trouble falling asleep, here are a few resources:

• Healthline
• Child Mind Institute

Like You is listener supported. Learn how you can support the show by becoming a patron on Patreon. You can also support the show by shopping in our online store or purchasing songs from the show on our Bandcamp page.

Please send us a voice memo, drawing, or letter at hello@likeyoupodcast.com. We play a voice memos from listeners either at the beginning of an episode or during the affirmation segment of the episode. If your child wants to be included, record a voice memo and send 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). For more info on how to record and send a voice memo, see this post.

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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Kennedy: Hi Noah. I really like your podcast, and I like the song about feelings. Bye!

Mom: And who is this?

Kennedy: Kennedy.

Mom: And you are how old?

Kennedy: 4 years old.

Mom: And when do you listen to Like You?

Kennedy: At bedtime!

Noah: Hey everyone! I want to thank Kennedy for sending in the voice memo you just heard. Today’s episode will be perfect for listening at bedtime. If any other listeners want to send a voice message for us to play, have a grownup check our website to learn how. I also want to give Kennedy an extra shout out because she is our latest Patreon supporter! Our supporters on Patreon help make each episode possible! You can also be a part of helping us produce new episodes by making a small monthly donation at Patreon.com/likeyoupodcast. And don’t forget to subscribe to Like You on your favorite podcast app, so you never miss an episode. While you’re at it, you can leave a 5 star review to help other listeners find us. Now let’s start the show!

[intro music]

Noah: Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. I’m so glad you’re here! I often hear from listeners who tell me that they listen to Like You at night as part of their bedtime routine. I think that’s a smart way to relax, unwind, and say goodbye to the day. So today I thought I’d make a special episode that’s made for bedtime, nap time, or any time you need to get a little sleepy. I call it the sleepy episode! So listeners of all ages, find a place to listen where you feel comfortable and safe. As I ask questions and invite you to say affirmations, you’re welcome to speak out loud, or as always, you can just think your responses quietly in your mind.

I find that it helps me drift off to sleep if I start by thinking positive thoughts. When I’m in a good mood, it’s easier to relax and feel calm. So we’re going to kick this episode off by saying some affirmations together! Affirmations are words you can say about yourself to remind yourself how wonderful you are. I’ll say each affirmation twice so you can listen to it first, then repeat it with me. Feel free to say them out loud or think them quietly in your mind.

I am beautiful on the inside inside and the outside.

Today I did my best.

Tomorrow will be a fresh start.

I inhale confidence and exhale doubt.

I am in charge of my future.

I feel peaceful and calm.

I am full of positive thoughts.

I will dream big dreams.

If any of those affirmations stood out to you, feel free to write them down, or just store them safely in your mind to say when you need it. If you have an affirmation that is special to you, I would love to hear it! You can even send a recording of an affirmation to play on the show. Have a grownup check our website or show notes for more info.

Now let’s breathe together. To start, just let yourself breathe however you’re already breathing. There’s no special breathing exercise yet. Just pay attention to your breath. Notice how fast or slow you’re breathing. Notice how deep each breath is. Take note of any sounds your breathing makes. Notice what parts of your body move as you breathe.

Now focus on making your breath slow and deep and steady. We’ll all breathe together. In. And out. Breathe in. And out. In. And out. And in. And out. Keep that slow steady breath going as we move our thoughts toward thinking about the day you’ve had today. As you breathe, I’m going to ask a few questions about your day. You can answer out loud if you want, but it may be even better to just think your answers quietly. It’s ok if you don’t think of an answer right away. These are just questions to help you reflect on the day as you begin to wind down. I’ll leave a little time in between each question to think and respond.  If you’re listening together with a sibling or a parent, maybe you could tell them the answer to these questions.

What was your favorite part of the day today?

What was something hard you had to do today?

What was something that made you laugh today?

Did you learn anything new or interesting today?

What was something kind that someone did for you today?

What was something kind that you did?

If you could take one memory from today and wrap it up in a box to keep it forever, which memory would it be?

Now that I’ve asked you a bunch of questions, it may feel like there are lots of thoughts bumping around in your mind. If one of those thoughts is making you feel uncomfortable in any way I suggest that you press pause on the podcast for a moment, and tell someone how you are feeling. Maybe that’s a parent or grownup. Maybe it’s brother or sister. When something’s bothering you it helps to talk about it with someone else. That can help you let go of that feeling so you can relax and fall asleep.

Now, there could be lots of other thoughts bumping around inside your mind. Happy thoughts. Funny thoughts. Excited thoughts. So right now we’re going to clear our mind of all these thoughts to help us get ready for sleep.

So close your eyes, and imagine your thoughts floating around inside your head. Then  take a deep breath in, and imagine blowing on those thoughts so they begin to float away. Take another deep breath in, and blow gently to blow more thoughts away. One last breath in. Now blow and imagine all those thoughts drifting away into the night sky. Your mind is completely clear.

Now we’ll help your body to relax just as much as your mind. Lie down in a comfy spot. Start at the top of your head, and let your head relax, sinking into your pillow. Next relax your shoulders. Let them hang loose. Moving down, relax your chest. Relax your arms. Relax your hands. Continue making your way down, checking in with each part of your body to help it relax. Relax your stomach. Relax your hips. Relax your legs. Relax your feet. Now just let your whole body go soft and loose. If any part of your doesn’t feel relaxed at this point, just start back at the top and work your way down again, in your own time, checking in with each part of your body and helping it to relax.

Now that you are calm and relaxed, I’ll sing a sleepy song about having happy dreams. You can just keep breathing slowly in and out, letting your body relax and fill with peaceful feelings.

Happy dreams

Happy dreams

Happy dreams

Happy dreams

This day was good

This day is done

Tomorrow is another one

So close your eyes

And breathe in deep

It’s time for you to get some sleep

Happy dreams

Happy dreams

Happy dreams

Happy dreams

The sun is down

The stars shine bright

It’s time for us to say goodnight

Happy dreams

Happy dreams

Let every worry go

Relax from head to toe

You’re breathing deep and slow

Relax from head to toe

Happy dreams

Happy dreams

You can continue taking 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 night.

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. 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 us a 5 star review wherever you listen to podcasts. Grownups can find more information about Like You, by visiting our website at likeyoupodcast.com. Thanks for listening, sweet dreams, and good night.