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Now let's start the show.
Hello, I'm Noah and this is like you mindfulness for kids.
I'm very glad you're here.
On this episode we'll practice some rainy day mindfulness, so listeners of all ages find a place to listen where you feel comfortable and safe and, 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.
Let's start with a breathing exercise to calm your body and focus your mind.
We're talking about rainy days today, but we're going to do this part a little bit backwards, because usually a rainbow comes after it rains.
But today we're going to make a rainbow before the rain.
So close your eyes.
Now imagine the warm sun shining down on you.
Relax your shoulders and breathe deep and slow.
Now let's make a rainbow in the sky.
We'll build the rainbow one color at a time.
For each color, I'll name a feeling that color could represent.
We'll think about that feeling, then take a deep breath and blow that color across the sky.
Let's begin with red.
Some people think the color red reminds them of anger.
How do you feel when you're angry?
Take a long, deep breath in and, as you breathe out, imagine blowing the color red in an arc across the sky.
That's the beginning of our rainbow.
Next is energetic orange.
How do you feel when you're energetic?
Take a deep breath in, then breathe out the color orange, blowing it across the sky as you add it to red.
Next is yellow happiness.
How does it feel to be happy?
Take a deep breath in.
Now breathe out, blowing yellow across the sky on top of the orange and the red.
Next is green for jealousy.
You know that jealous feeling you get sometimes when someone has something you really wish you could have.
Let's take a deep, long breath in and then breathe out, blowing green across the sky, adding it to the other colors as we build our rainbow.
Next is blue.
Have you ever heard someone use the phrase feeling blue when they talk about being sad?
How do you feel when you are sad?
Take a deep breath in.
Now breathe out and blow the color blue across the sky, adding it to all the other colors.
Last is the color purple.
Purple can be a color of hope.
Hope is the feeling that good things are on the way, that everything is going to work out just fine.
How do you feel when you feel hopeful?
Take a big, deep breath in and now blow the color purple across the sky, adding it as a final layer on top of the blue green yellow, orange and red.
Now you've made a beautiful rainbow with six different colors representing six different feelings.
These are feelings everyone feels sometimes.
Sometimes different feelings exist side by side, blending smoothly from one feeling to another, like the colors in a rainbow.
Take a moment to admire your rainbow.
It's beautiful to see so many colors and to feel so many feelings all together.
Now on the count of three, let's all say, I like me.
One, two, three.
I like me.
I like you too.
Every feeling comes and goes. remains, and I'm glad you are who you are.
Now let's talk about our rainy day feelings.
What sort of feelings do you think about when you think of a rainy day?
Perhaps rainy days make you feel bored, lonely, or sad.
Or maybe you love rainy days and have so much fun splashing in puddles.
Even if you do enjoy rainy days, too many rainy days in a row can get old quick.
Most of us spend rainy days just wishing the rain would go away and the sun would shine again.
So when I talk about rainy day feelings, I'm talking about those uncomfortable feelings that you really wish would just go away.
So let's talk about what we can do with those rainy day feelings.
Sometimes rainy feelings creep in slowly like a gray cloud. blocking out the sunlight.
If you catch these feelings while there's still just a little cloud, you might be able to take a few deep breaths and blow the clouds away until your feelings become a clear blue sky.
So when you feel a rainy day creeping in remember to stop and take deep breaths.
Other times, your rainy day feelings might be a drizzle, just a slow, steady drip, drip, drip.
But a drizzle is nothing we can't handle if we're prepared.
Using an umbrella can keep us dry.
You could think of affirmations like an umbrella.
Something you can keep with you so you're prepared for those drizzly feelings.
Just say a few affirmations and let the rain roll away like gentle drops rolling off an umbrella.
But sometimes our rainy day feelings can feel more like a rainstorm.
Heavy rain. loud pouring down all around us and soaking everything in sight.
Do your feelings ever feel like a rainstorm?
What do we do with those kinds of feelings?
We all feel it sometimes.
Sometimes a rainstorm is so big, there's nothing to do but wait for it to pass.
Because all rainstorms, just like all feelings, do eventually pass.
So what do we do while we wait?
Here's a way mindfulness can help.
We'll use the word rain to examine our rainy day feelings.
R-A-I-N.
R stands for recognize.
Take a moment to recognize what you are feeling.
Say what the feeling is.
Sad, angry, lonely, anxious, frustrated.
Sometimes just saying what you feel can calm the rainstorm a little bit.
A stands for allow.
Allow the feeling to be there, just as it is.
It's a rainstorm after all.
It's there whether you want it or not, so let yourself experience the feeling.
It's okay to feel your feelings.
I stands for investigate.
Look closely at your feeling, examining it with kindness.
Investigate how this rainy feeling feels inside your body.
You can also investigate what caused this feeling.
Did something happen that made this feeling start?
N stands for not me because this feeling is not who you are.
Feelings come and go but you remain you.
Just like every rainstorm eventually passes, every feeling passes too.
You won't stay sad forever, or angry forever, or disappointed forever.
Every feeling comes and goes, and those feelings are not you.
This is how you can use the word rain to mindfully work through your rainy day feelings.
R for recognize, A for allow, I for investigate, and N for not me.
Next time you feel overwhelmed with rainy day feelings that you can't control, Try using rain to examine the feeling and by the time you're through, maybe the feeling will have changed, just like the weather.
Now it's time for affirmations.
Affirmations are words you can say about yourself to remind yourself how wonderful you are.
You can also keep these words with you to use like an umbrella when rainy day feelings creep in.
I'll say each affirmation twice, so you can listen the first time and say it together with me the second time.
Here we go.
I am in control of my feelings.
I can do hard things.
Every rainstorm will pass.
I hold on to my positive feelings.
I let go of my negative feelings.
Good things are coming my way.
Good things are coming my way.
I can make my own rainbows.
I can make my own rainbows.
Now let's take a few slow, deep breaths as we wind down our time together.
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's special to you, I would love to hear it.
If you'd like to send a recording of your favorite affirmation to play on the show have a grown-up.
Check our website or episode notes for more information.
Now let's end this episode with a song.
Feel free to sing, dance, or relax and breathe deep as I sing.
Sometimes it's stormy, Sometimes it's sunny, Sometimes I'm anxious, Sometimes I'm funny, Sometimes it's cold, Sometimes I'm sad, Sometimes it's warm, Sometimes I'm glad.
Outside, the weather is always changing.
It may feel different day to day.
Inside me, feelings keep rearranging, Feel each one before it goes away.
Sometimes it's foggy and I feel strange.
And when the wind blows, my feelings change.
I could feel lonely.
When sunshine comes to play, I might feel joyful, even on a rainy day.
The weather patterns are always changing.
Things may feel different day to day.
All my feelings keep rearranging.
I feel each one before it fades away.
I can't wait to spend some time together again soon.
Until next time, 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 subscribers on Patreon and Apple Podcasts.
Become a supporter by visiting patreoncom slash like you podcast or by tapping subscribe on our show page in Apple Podcasts.
You can also tell your friends about the show or leave a five-star review, wherever you listen to podcasts.
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 this episode.
Our podcast cover art was illustrated by Maya Sane, and our episode art is created by Lindsay Glenn.
Grownups can find more information about Like You by visiting our website at likeupodcast.com.
Thanks for listening.
Thank you.
