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Noah: Hey everyone! Like You is on Spring Break this week, so I’m sharing an encore of a favorite episode.

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Now here’s today’s encore episode, one of my personal favorites, Mindful Magic.

Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. I’m glad you’re here! Today we’ll use mindfulness and imagination to practice magic! Find a place to listen where you feel comfortable and safe. You’re not only a listener; you’re a thinker, a speaker, and an important part of this podcast. I hope you’ll answer questions aloud and participate in our activities. Of course, if you’d rather just think your answers quietly in your head, that’s ok too.

Now are you ready to make some mindful magic? We’ll start with a levitation breathing exercise. Levitation means making a person float off the ground. As we breath we’ll imagine you are floating. Each deep breath in will lift you up into the air. We’ll hold our breath for a few seconds as we imagine floating, then as we breathe out we will float slowly back down for a gentle landing. Start by sitting where you feel comfortable. Now close your eyes. Clear your mind. Try not to think of anything at all. Relax, and feel your breath going slowly in and out. Quietly whisper “I am magic.” Can you feel the magic growing inside you?

Now as you take a long deep breath in, imagine that breath lifting you up off your seat so you are floating in the air. Hold that breath as you levitate in mid air 1-2-3. Now slowly breathe out and feel yourself drifting down, down so you’re sitting in your seat once again. You did it! That was fun. Let’s try levitating again. Imagine that the longer and deeper of a breath you take, the higher float. So try taking your very deepest breath. Deep breath in, floating up 1-2-3. Hold that breath as you float in the air 1-2-3. And now a long breath out as your drift safely back down. One last time. Take a long deep breath in as you float higher and higher in the air. Hold the breath and imagine looking down at the world around you. And then release your breath as you slowly float back down to earth 1-2-3.

Now on the count of three we’ll all say “I like me.” 1-2-3. I like me.

I like you too. You are full of wonderful, mysterious magic. And you make the world a better place when you share your magic with others.

Are you ready to try some more magic? Let’s try using super speedy listening to make the podcast move faster. This kind of magic takes more than one person to work. It will only work if we all use our magic together. Close your eyes again. Focus really hard on listening. Listen very closely to my voice and to the music playing in the podcast. Feel the magic growing inside you. Now imagine all the other kids listening to this episode around the world. Imagine the magic growing in each of you. On the count of three we’ll combine our magic to use super speed and make the podcast move faster. Are you ready? 1-2-3. [play whole podcast at super speed]

Until next time, I like you, I’m proud of you, and I’m glad that… wait a second… we skipped over the whole rest of the podcast! It’s not supposed to be the end yet! We must have used too much super speed. Let me see, we need to figure out how to go back to where we left off. I think we should use our magic to travel back in time so we can hear the rest of the podcast. We’ll have to work together again. Close your eyes. Clear your mind. They say that our sense of smell is closely tied to our memories. So we’ll use smell to travel back in time. Breathe slowly in and out of your nose focusing on what you can smell. Feel the magic growing inside you. On the count of three we’ll work together to travel back in time. 1-2-3.

Past Noah: Let’s try using super speedy listening to make the podcast move faster.

Future Noah: Stop!

Past Noah: Noah? Is that you? I mean… me?

Future Noah: Yes it’s me, Noah. I’m you from the future.

Past Noah: What? So that means I’m you from the past? Is that why my voice sounds like this? How is this possible?

Future Noah: Me and the podcast listeners used magic to travel back in time to hear the podcast.

Past Noah: But I wasn’t planning to use time travel magic. We were just about to use super speed to speed up the podcast.

Future Noah: No! We already did that. But we went too fast and we missed the whole episode. So we came back in time to stop you.

Past Noah: Oh, I didn’t realize the listeners’ speed magic was so powerful.

Future Noah: Yeah I know. Their magic is strong. Anyway, I’ll pick things up from here. Why don’t you take a break?

Past Noah: Really? Gee, thanks! Take good care of the podcast while I’m away. I’ll see y’all next time. Bye podcast friends! Bye Noah!

Future Noah: Bye me!

Noah: Ok. Now where were we? Let’s try another type of magic. This is a kind of magic we’ve been learning together for a while without even realizing it. It’s called mindful calming magic.

Do you ever have times where you get so upset that you feel like you’re out of control? Where your heart beats fast and you feel angry inside? Where you want to calm down but you feel like you can’t? Maybe it happens when you’re having a hard time at school. Maybe it happens when you have to do something you don’t feel like doing. Maybe it happens when a friend or a sibling does something that makes you feel upset. Whenever we feel frustrated, mad, jealous, or afraid it can sometimes feel like we are not in control. When you feel that way, you can use mindful calming magic. Let’s try it now.

First, spend just a few seconds imagining that you are frustrated about something. Squeeze your hands into fists, lift your shoulders up high, take short, fast breaths, make an angry mean face, and pretend you’re very mad.

Now we’ll use our mindful calming magic. Close your eyes. Release your fists and wiggle your fingers. Relax your shoulders. Place your hand over your heart. Can you feel your heart beating? Is it beating fast and frantic, or slow and steady? Now take a few deep breaths. Deep breath in 1-2-3 and out 1-2-3. In between each breath remind yourself that you’re in control by saying an affirmation. Repeat this one. I am in control of my feelings. I am in control of my feelings.

Now take another deep breath in 1-2-3 and out 1-2-3. Repeat this affirmation. I am full of magic. I am full of magic.

Try relaxing your body even more, letting go of all your frustration.  Take another deep breath in 1-2-3 and out 1-2-3. Say I am stronger than my fear. I am stronger than my fear.

Another breath in 1-2-3 and out 1-2-3. Say all of my problems have solutions. All of my problems have solutions.

Keep relaxing more and more. Take one more deep breath in 1-2-3 and out 1-2-3. Say it may be hard, but I can do it. It may be hard but I can do it.

Great job. You just used mindful calming magic to help yourself feel in control of your feelings. Every time you practice calming magic, it gets a little stronger, so it’s easier to do the next time. You can practice this magic any time. And next time you feel out of control, remember you’re full of magic.

Now we already said a few affirmations while doing magic. But let’s wind down with a few more. Repeat these after me.

I choose my attitude.

I make good choices.

I’m proud of who I am.

I share my magic with the world.

Now let’s 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 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 for this episode came from IMAKEMADBEATS. 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! And as one last magic trick for anyone who listened to the end, now it’s time to disappear.