Podd: Peace Out Podcast

Peace Out Presents: Big Bad Goes Back To School: Overcoming New School Year Anxiety

7 september 2023 | 20 min

I'm excited to share an episode from one of my podcast friends, Dorktales Storytime Podcast! This is the perfect story right now because it's all about going back to school and the worries that might come up during this time.

Enjoy and keep your ears open for a familiar voice! :)

BIG BAD GOES BACK TO SCHOOL Dorktales Podcast: Episode 74 Big Bad Goes Back To School Overcoming New School Year Anxiety

A new school year has begun, and Big Bad Wolf is experiencing back-to-school jitters. He’s worried his wolf classmates will continue to make fun of him over his embarrassing incident during last year’s howl-at-the-moon final exam. Enter his Folktale Forest friends, including Serena the Capybara. They talk him through his new class nerves and guide him back to his calm, cool and collected canine self—sending him off with the confidence he needs to become a Master Howler!

PARENTS, TEACHERS AND HOMESCHOOLERS: As back-to-school season approaches, it’s not uncommon for young minds to be filled with a mixture of excitement and anxiety. In Big Bad goes Back to School, these worries take center stage, only to be met with empathy and understanding. The lessons that emerge from this story provide comfort, encouragement, and tools for navigating the overwhelming feelings that can happen when a new school year begins. The episode includes two guided mindfulness exercises. Read more about the 5 social-emotional lessons kids will take away after listening to the episode.

If you liked this story with Big Bad and Serena the caring capybara, you may also enjoy episode 49, Big Bad’s Big Feelings, where you’ll discover more mindfulness exercises to help kids self-regulate their anxious feelings.

Podcast Episode Credits

Narration, Voice Over and Podcast Host: Jonathan Cormur

Scriptwriter: Amy Thompson

Script Editor and Show Producer: Molly Murphy

Sound Production, Audio Editing and Mastering: Jermaine Hamilton

Podcast Episode Illustration: Arthur Lin

Title Design and Layout: Jeri DeMartini

Special Guest Storyteller

Our caring capybara, Serena, is performed by Chanel Tsang, host of Peace Out Podcast, mindfulness stories for kids. Chanel is a Montessori educator, family supports practitioner, and yoga and mindfulness meditation guide. Her book, Peace Out: Calm Down Workbook for Kids has more than 40 creative mindfulness practices and gentle yoga exercises to help kids understand and express their feelings

Kaala & Chuff: "Be Excellent to Each Other!"

22 augusti 2023 | 21 min

Calm Down Workbook for Kids by Chanel Tsang

16 augusti 2023 | 9 min

Peace Out Presents: The Ten News

25 juli 2023 | 18 min

Kaala & Chuff Look to the Past to See the Future

4 juli 2023 | 23 min

Mystery solved…? Kaala and Chuff still think that there’s more to the treasure gemstones and talk to an elder red panda to find out more (hint: it has something to do with our third season…). Listen along to find out the final piece of this puzzle!

Follow Peace Out on your favourite podcast app so you don’t miss an episode! Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List.

*NEW for S6* You could win a red panda plush toy! Peace Out is working with our friends at the Red Panda Network this season because we LOVE what they do to protect red pandas.

HOW TO ENTER TO WIN A RED PANDA PLUSH TOY:

1. Subscribe to and rate Peace Out Podcast on Apple Podcasts or your favourite podcast app.

2. Follow Peace Out on Twitter, Instagram, and Facebook for updates.

3. Complete the Red Panda Network's Red Panda Ranger Challenge for a chance to win a red panda stuffed toy from their Adopt a Red Panda* fundraiser page!

Start now! Go to the Red Panda Ranger Challenge: https://redpandanetwork.org/For-Kids

There are 5 levels to complete (so start early!) and they’ll email you an official Red Panda Ranger certificate when you’ve done all five. When you're done, fill in this form by July 31, 2023 to be entered into the draw!

You will have to upload a copy of your Red Panda Ranger certificate here using a Gmail address. If you do not have one, please email hello@chaneltsang.com with the subject "Contest."

I'll draw TWO winners and they will be announced in our August 15th episode. Winners will be emailed that day. Have fun and good luck! Chanel

P.S. I wrote a book! Preorder Peace Out: Calm Down Workbook for Kids now! Available August 15, 2023!

Resources

The Three B’s of Mindfulness: Breath, Body and Brain (Robin Phillips)

Star Stuff (Peace Out Podcast)

Are we made of stardust? (Natural History Museum)

The Science of Head Massage: Why It Feels So Good (The Bodywise Clinic)

What are the Benefits of a Head Massage (Healthline)

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

S6 E6: Kaala and Chuff Learn About FUN!

19 juni 2023 | 15 min

What’s friendship without a little FUN? Chuff helps her friends out today by getting them to relax and have fun together. In this episode, we play a game I call “Sound Story.” You’ll hear these sound effects: rain, birds, bubbles, ice cream truck, friendly robot, children laughing, twinkling, and a “boing” sound.

How to play “Sound Story”:

You can find some free audio sound effect files here and here. It would be fun to make your own sound effects (tapping your knees, rubbing hands together, crinkling paper, etc.).

Make or play a few sound effects. Fewer sounds for younger children, add more sounds for older children.
The listener can close their eyes and listen to the sounds. Repeat them in the same order if they want to hear them again.
Ask the listener to tell you a story based on the sounds they just heard.
Switch and let them choose some sounds for you to use to create your own Sound Story! 😊

Please note: If you are doing this with your class, be mindful that children who have experienced trauma may be hypersensitive to sounds. For this episode I tried to choose “friendly” and neutral sounds and have listed them above to give listeners a heads up of what to expect. This may be something to consider for this game.

Follow Peace Out on your favourite podcast app so you don’t miss an episode! Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List.

*NEW for S6* You could win a red panda plush toy! Peace Out is working with our friends at the Red Panda Network this season because we LOVE what they do to protect red pandas.

HOW TO ENTER TO WIN A RED PANDA PLUSH TOY:

1. Subscribe to and rate Peace Out Podcast on Apple Podcasts or your favourite podcast app.

2. Follow Peace Out on Twitter, Instagram, and Facebook for updates.

3. Complete the Red Panda Network's Red Panda Ranger Challenge for a chance to win a red panda stuffed toy from their Adopt a Red Panda* fundraiser page!

Start now! Go to the Red Panda Ranger Challenge: https://redpandanetwork.org/For-Kids

There are 5 levels to complete (so start early!) and they’ll email you an official Red Panda Ranger certificate when you’ve done all five. When you're done, fill in this form by July 31, 2023 to be entered into the draw!

You will have to upload a copy of your Red Panda Ranger certificate here using a Gmail address. If you do not have one, please email hello@chaneltsang.com with the subject "Contest."

I'll draw TWO winners and they will be announced in our August 15th episode. Winners will be emailed that day. Have fun and good luck! Chanel

P.S. I wrote a book! Preorder Peace Out: Calm Down Workbook for Kids now! Available August 15, 2023!

Resources

Compassion: Empathy in Action: How to Raise Your Six-Year-Old to Treat Others with Compassion | PBS https://www.pbs.org/parents/learn-grow/age-6/character/compassion#:~:text=Compassion%20means%20we%20care%20about,is%20feeling%20sad%20or%20upset.

Empathy for Others | pip o. Gazette http://tinamalti.com/pipo/article-04.html

What are Introverts Like as Children?: 7 Characteristics | Psychology Today https://www.psychologytoday.com/ca/blog/the-secret-lives-introverts/201904/what-are-introverts-children-7-characteristics

Loving Kindness | pip o. Gazette http://tinamalti.com/pipo/article-10.html

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

Peace Out Presents: Kids Listen Summer Sampler 2023

18 juni 2023 | 48 min

S6 E5: Kaala and Chuff Learn About CARING

5 juni 2023 | 18 min

Sharing is caring…but is that all caring is? Kaala and Chuff find out more about why it’s important to be a caring friend in this episode AND the friends figure out the next piece of the glowing gemstone mystery. We play a couple of mindfulness games focused on our sense of sight and hearing, and then practice one of our favourites, Loving Kindness Meditation.

Follow Peace Out on your favourite podcast app so you don’t miss an episode! Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List.

*NEW for S6* You could win a red panda plush toy! Peace Out is working with our friends at the Red Panda Network this season because we LOVE what they do to protect red pandas.

HOW TO ENTER TO WIN A RED PANDA PLUSH TOY:

1. Subscribe to and rate Peace Out Podcast on Apple Podcasts or your favourite podcast app.

2. Follow Peace Out on Twitter, Instagram, and Facebook for updates.

3. Complete the Red Panda Network's Red Panda Ranger Challenge for a chance to win a red panda stuffed toy from their Adopt a Red Panda* fundraiser page!

Start now! Go to the Red Panda Ranger Challenge: https://redpandanetwork.org/For-Kids

There are 5 levels to complete (so start early!) and they’ll email you an official Red Panda Ranger certificate when you’ve done all five. When you're done, fill in this form by July 31, 2023 to be entered into the draw!

You will have to upload a copy of your Red Panda Ranger certificate here using a Gmail address. If you do not have one, please email hello@chaneltsang.com with the subject "Contest."

I'll draw TWO winners and they will be announced in our August 15th episode. Winners will be emailed that day. Have fun and good luck! Chanel

P.S. I wrote a book! Preorder Peace Out: Calm Down Workbook for Kids now! Available August 15, 2023!

Resources

Compassion: Empathy in Action: How to Raise Your Six-Year-Old to Treat Others with Compassion | PBS https://www.pbs.org/parents/learn-grow/age-6/character/compassion#:~:text=Compassion%20means%20we%20care%20about,is%20feeling%20sad%20or%20upset.

Empathy for Others | pip o. Gazette http://tinamalti.com/pipo/article-04.html

What are Introverts Like as Children?: 7 Characteristics | Psychology Today https://www.psychologytoday.com/ca/blog/the-secret-lives-introverts/201904/what-are-introverts-children-7-characteristics

Loving Kindness | pip o. Gazette http://tinamalti.com/pipo/article-10.html

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

S6 E4: Kaala and Chuff Learn About TRUST

19 maj 2023 | 12 min

[Surprise! I'm sharing this episode early, just in time for the long weekend in Canada-- enjoy!]

You can’t have a friendship without trust, and Kaala and Chuff are building trust with their new red panda friends. Join us as we do a heart opener exercise and mindful breathing together.

Follow Peace Out on your favourite podcast app so you don’t miss an episode! Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List.

*NEW for S6* You could win a red panda plush toy! Peace Out is working with our friends at the Red Panda Network this season because we LOVE what they do to protect red pandas.

HOW TO ENTER TO WIN A RED PANDA PLUSH TOY:

1. Subscribe to and rate Peace Out Podcast on Apple Podcasts or your favourite podcast app.

2. Follow Peace Out on Twitter, Instagram, and Facebook for updates.

3. Complete the Red Panda Network's Red Panda Ranger Challenge for a chance to win a red panda stuffed toy from their Adopt a Red Panda* fundraiser page!

Start now! Go to the Red Panda Ranger Challenge: https://redpandanetwork.org/For-Kids

There are 5 levels to complete (so start early!) and they’ll email you an official Red Panda Ranger certificate when you’ve done all five. When you're done, fill in this form by July 31, 2023 to be entered into the draw!

You will have to upload a copy of your Red Panda Ranger certificate here using a Gmail address. If you do not have one, please email hello@chaneltsang.com with the subject "Contest."

I'll draw TWO winners and they will be announced in our August 15th episode. Winners will be emailed that day. Have fun and good luck! Chanel

P.S. I wrote a book! Preorder Peace Out: Calm Down Workbook for Kids now! Available August 15, 2023!

Full transcripts are available upon request. Email Chanel at hello@chaneltsang.com

Resources

SEL Lesson of the Week: What is Trust? (YouTube, 1 min.) https://youtu.be/rE4Jcgky5Sw

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

S6 E3: Kaala & Chuff Learn About EQUALITY

9 maj 2023 | 13 min

Kaala is not happy with Chuff today but feels better after taking some deep breaths and did S.T.O.P. (stop, take a breath, observe, proceed). The friends learn about how to have equality in their friendship by being respectful.

Follow Peace Out on your favourite podcast app so you don’t miss an episode! Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List.

*NEW for S6* You could win a red panda plush toy! Peace Out is working with our friends at the Red Panda Network this season because we LOVE what they do to protect red pandas.

HOW TO ENTER TO WIN A RED PANDA PLUSH TOY:

1. Subscribe to and rate Peace Out Podcast on Apple Podcasts or your favourite podcast app.

2. Follow Peace Out on Twitter, Instagram, and Facebook for updates.

3. Complete the Red Panda Network's Red Panda Ranger Challenge for a chance to win a red panda stuffed toy from their Adopt a Red Panda* fundraiser page!

Start now! Go to the Red Panda Ranger Challenge: https://redpandanetwork.org/For-Kids

There are 5 levels to complete (so start early!) and they’ll email you an official Red Panda Ranger certificate when you’ve done all five. When you're done, fill in this form by July 31, 2023 to be entered into the draw!

You will have to upload a copy of your Red Panda Ranger certificate here using a Gmail address. If you do not have one, please email hello@chaneltsang.com with the subject "Contest."

I'll draw TWO winners and they will be announced in our August 15th episode. Winners will be emailed that day. Have fun and good luck! Chanel

P.S. I wrote a book! Preorder Peace Out: Calm Down Workbook for Kids now! Available August 15, 2023!

Resources

Mindfulness STOP Skill (Cognitive Behavior Therapy LA) https://cogbtherapy.com/mindfulness-meditation-blog/mindfulness-stop-skill

What is True Friendship? (BetterHelp) https://www.betterhelp.com/advice/friendship/what-is-true-friendship/

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

S6 E2: Kaala & Chuff learn about COOPERATION

25 april 2023 | 16 min

Let’s go! Kaala and Chuff have noticed that the treasure gemstones that they found (back in Season 2) have started glowing…what does that mean? Join them as they figure out this mystery and learn about friendship along the way. In this episode they learn more about why cooperation is important in friendship.

Follow Peace Out on your favourite podcast app so you don’t miss an episode! Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List.

*NEW for S6* You could win a red panda plush toy! Peace Out is working with our friends at the Red Panda Network this season because we LOVE what they do to protect red pandas.

HOW TO ENTER TO WIN A RED PANDA PLUSH TOY:

1. Subscribe to and rate Peace Out Podcast on Apple Podcasts or your favourite podcast app.

2. Follow Peace Out on Twitter, Instagram, and Facebook for updates.

3. Complete the Red Panda Network's Red Panda Ranger Challenge for a chance to win a red panda stuffed toy from their Adopt a Red Panda* fundraiser page!

Start now! Go to the Red Panda Ranger Challenge: https://redpandanetwork.org/For-Kids

There are 5 levels to complete (so start early!) and they’ll email you an official Red Panda Ranger certificate when you’ve done all five. When you're done, fill in this form by July 31, 2023 to be entered into the draw!

You will have to upload a copy of your Red Panda Ranger certificate here using a Gmail address. If you do not have one, please email hello@chaneltsang.com with the subject "Contest."

I'll draw TWO winners and they will be announced in our August 15th episode. Winners will be emailed that day. Have fun and good luck! Chanel

P.S. I wrote a book! Preorder Peace Out: Calm Down Workbook for Kids now! Available August 15, 2023!

Resources

Tips on Helping Your Child Learnt to Cooperate (Zero to Three) (https://www.zerotothree.org/resource/tips-on-helping-your-child-learn-to-cooperate/)

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

This episode features music by Maya Belsitzman & Matan Ephrat, as well as additional music arranging by Noah Glenn.

Odyssey Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

S6E1: Kaala & Chuff: Welcome back!

11 april 2023 | 14 min

What is altitude and how does it affect breathing? Join us as we take some mindful breaths and learn more about our red panda friends.

Follow Peace Out on your favourite podcast app so you don’t miss an episode! Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List.

*NEW for S6* You could win a red panda plush toy! Peace Out is working with our friends at the Red Panda Network this season because we LOVE what they do to protect red pandas.

HOW TO ENTER TO WIN A RED PANDA PLUSH TOY:

1. Subscribe to and rate Peace Out Podcast on Apple Podcasts or your favourite podcast app.

2. Follow Peace Out on Twitter, Instagram, and Facebook for updates.

3. Complete the Red Panda Network's Red Panda Ranger Challenge for a chance to win a red panda stuffed toy from their Adopt a Red Panda* fundraiser page!

Start now! Go to the Red Panda Ranger Challenge: https://redpandanetwork.org/For-Kids

There are 5 levels to complete (so start early!) and they’ll email you an official Red Panda Ranger certificate when you’ve done all five. When you're done, fill in this form by July 31, 2023 to be entered into the draw!

You will have to upload a copy of your Red Panda Ranger certificate here using a Gmail address. If you do not have one, please email hello@chaneltsang.com with the subject "Contest."

I'll draw TWO winners and they will be announced in our August 15th episode. Winners will be emailed that day. Have fun and good luck! Chanel

P.S. I wrote a book! Preorder Peace Out: Calm Down Workbook for Kids now! Available August 15, 2023!

Resources

About Red Pandas (Red Panda Network) - https://redpandanetwork.org/Red-Panda-Facts

Altitude (National Geographic) - https://education.nationalgeographic.org/resource/altitude

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

Intro: Kaala & Chuff’s Excellent Adventure (start here!)

10 april 2023 | 3 min

Our new season begins now! Listen to the trailer first before you dive into Kaala & Chuff’s Excellent Adventure. This season, we join Kaala and Chuff as they figure out a mystery, learn more about friendship, and of course, practice some mindfulness along the way!

Follow Peace Out on your favourite podcast app so you don’t miss an episode! Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List.

*NEW for S6* You could win a red panda plush toy! Peace Out is working with our friends at the Red Panda Network this season because we LOVE what they do to protect red pandas.

HOW TO ENTER TO WIN A RED PANDA PLUSH TOY:

1. Subscribe to and rate Peace Out Podcast on Apple Podcasts or your favourite podcast app.

2. Follow Peace Out on Twitter, Instagram, and Facebook for updates.

3. Complete the Red Panda Network's Red Panda Ranger Challenge for a chance to win a red panda stuffed toy from their Adopt a Red Panda* fundraiser page!

Start now! Go to the Red Panda Ranger Challenge: https://redpandanetwork.org/For-Kids

There are 5 levels to complete (so start early!) and they’ll email you an official Red Panda Ranger certificate when you’ve done all five. When you're done, fill in this form by July 31, 2023 to be entered into the draw!

You will have to upload a copy of your Red Panda Ranger certificate here using a Gmail address. If you do not have one, please email hello@chaneltsang.com with the subject "Contest."

I'll draw TWO winners and they will be announced in our August 15th episode. Winners will be emailed that day. Have fun and good luck! Chanel

P.S. I wrote a book! Preorder Peace Out: Calm Down Workbook for Kids now! Available August 15, 2023!

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

Presenting Dorktales Storytime: Big Bad's Big Feelings

16 juni 2022 | 17 min

I'm excited to share "Big Bad's Big Feelings" from Dorktales Storytime Podcast. I love their fun and funny take on fairytales and their original characters and stories too. Check out their other stories in the links below!

Thank you to the whole DT team with special thanks to Jodi, Jonathan, Molly, and Amy for being so welcoming and kind.

Some Peace Out updates and news in the intro. You can also keep in touch by subscribing to our mailing list.

Hope you enjoy this story as much as I enjoyed being part of it!

Peace out and peace within,

Chanel

From the Dorktales Storytime Podcast show notes:

Annoyed and anxious and angry, oh my! Looks like our friends from the Folktale Forest are on an emotional roller coaster, especially the Big Bad Wolf. He's so upset, he just wants to howl at the moon! Luckily, they encounter a caring capybara who patiently helps them sort through their big feelings and calm themselves down. Join Jonathan, Redge, and Big Bad as they learn how to understand one another, and huff and puff their stress away.

PARENTS, TEACHERS AND HOMESCHOOLERS: Recognizing overwhelming feelings is one of the first steps towards feeling better and managing stress. This is an original story that helps kids learn how to self-regulate. It covers many coping strategies and ends with a mindfulness exercise that will help young people move through their anxious feelings. We have a special grownup companion guide for this episode, “Are You Feeling Big Feelings?” It’s FREE when you sign up for our community mailing list: https://dorktalesstorytime.aweb.page/BigFeelingsGuide

Go to the episode webpage: https://jonincharacter.com/big-bads-big-feelings

Visit the Dorktales Storytime Podcast website: https://jonincharacter.com/dorktales-storytime-podcast/

SPECIAL THANKS: Our caring capybara, Serena, is performed by Chanel Tsang, host of Peace Out Podcast, mindfulness stories for kids. Chanel is a Montessori educator, family supports practitioner, and yoga and mindfulness meditation guide. She created the Peace Out Podcast as a resource for parents and educators to promote social-emotional skills and introduce yoga and mindfulness to children: https://peaceoutpodcast.com/

CONTACT MR. REDGE HOTLINE Grownups, have your kids contact us for a chance to appear in a future podcast Episode: https://jonincharacter.com/contact-the-podcast/

FOLLOW US: If our storytelling brings you some joy…and a few laughs, please follow us in your preferred podcast app so future episodes will automatically show up in your podcast library. We’d be so grateful if you helped us grow, by letting others know about our geeky tales too.

Now, go be the hero of your own story and we’ll see you next once-upon-a-time!

KIDS LISTEN MEMBERS: advocates for quality podcasts for kids: https://www.kidslisten.org/

WE LOVE FEEDBACK: https://ratethispodcast.com/dorktales

CREDITS: This episode has been a Jonincharacter production. Today’s story was written by Amy Thompson and edited by Molly Murphy. Jonathan, Mr. Redge and the Big Bad Wolf were performed by Jonathan Cormur. Special thanks to Chanel Tsang from Peace Out Podcast who voiced Serena. Sound recording and production by Jermaine Hamilton at Hamilton Studios

Guest Episode! Cool Facts About Animals

18 april 2022 | 44 min

During our recent Ocean Adventure season, we talked about some very awesome and unique creatures and plants that live in the ocean. One thing that any animal lover (or anyone living on earth) needs to learn more about is how to stop plastic pollution. Plastic pollution not only hurts ocean life, but it hurts the whole earth. So I am sharing my podfriend Cool Facts About Animals, a podcast by kids for kids! This is their episode called “How Kids Can Stop Plastic Pollution.” I love how the kids talk to experts about everyday ways we can help!

Since Peace Out is in between seasons right now, for updates follow us on social media, subscribe to the podcast on your app, and join our mailing list too

Subscribe to Cool Facts About Animals for more fun episodes about animals!

From their original episode description:

In this episode, we learn about how much plastic is in the ocean, why that’s a problem for animals, how it all got there, and, most importantly, how you can help.

We talked to so many experts to make this episode. Thank you to:

Senator Jeff Merkley

Dr. Jenna Jambeck, University of Georgia

Christopher Joyce, NPR

Rachel Giles, Chelsea Rochman’s lab

Shaye DiPasquale, Terracycle

David Clark, Amcor

We have a lot of show notes on this one:

Want to do a waste audit? Here’s the link to the waste audit Rachel mentioned: https://rochmanlab.com/waste-audit/

Here’s a link to Terracycle’s website, where you can figure out what to collect and recycle: https://www.terracycle.com/en-US/

Learn more about Senator Merkley’s Break Free from Plastic Act: https://www.breakfreefromplastic.org/pollution-act/

Don’t know whether it’s recyclable? Check out: http://recycleornot.org

And be sure to download the Marine Debris Tracker app: https://debristracker.org

Please let us know what steps you’re taking to battle plastic pollution and we can share our progress together! Send us an email at coolfactsaboutanimals@gmail.com or tweet us at @coolanimalspod

Spread the word about this episode! The more kids helping, the more of a difference we can make.

Guest Episode! Stoopkid Stories

14 februari 2022 | 17 min

Batfish Breathing

17 januari 2022 | 14 min

CODE WORD CHALLENGE!

Today’s episode is about the very interesting Batfish! They can “walk” and go “fishing” and some look like they’re wearing lipstick! This episode also contains the tenth and final code word that you’ll need to put together our ocean sentence about why we need to protect our oceans. Collect all 10 code words from our 10 ocean-themed episodes this season, unscramble them to put together a sentence about why we need to protect our oceans.

Then enter your guess here by Jan. 21, 2022 and then register to join us for one of our live Peace Out Live events on Saturday, January 22, 2022 (10:30 AM EST and 4:00 PM EST) where we’ll create a relaxation story together and then do a draw for an ocean animal stuffed toy! More details and how to enter on at www.PeaceOutPodcast.com!

Resources

Batfish (Britannica Kids)

Red-Lipped Batfish Facts (World Atlas)

Two New “Walking” Batfish Species Found (National Geographic)

Walking Batfish (National Geographic)

Why Do Red-Lipped Batfish Have Red Lips? (Ocean Conservancy)

Red-Lipped Batfish (Galapagos Conservation)

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

To support the podcast, please go to our Patreon page.

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

*The WWF stuffed toy prize is available for Canada and the U.S. (based on availability). An alternative prize will be sent for winners outside of North America.

Whale Shark

17 januari 2022 | 15 min

Ready to swim with a Whale Shark? These are the largest fish but are known to be gentle and calm creatures so let’s dive right into another relaxation story together.

We start by introducing our podcast friend Warrior Kids! Warrior Kids Podcast is a celebration about everything Indigenous! Join Pam Palmater for great stories and education for action to learn how to make this world a better place. You can check them out on Apple Podcasts or any podcast app!

IT’S ALMOST TIME! Want to win an ocean friend stuffed toy*? We’re giving away two toys at our live event on January 22, 2022. Find out how to enter our ocean sentence contest at www.PeaceOutPodcast.com!

To support the podcast, please go to our Patreon page.

Today’s Themes

Scientific (curriculum connections): ocean conservation, environmental awareness and activism, sharks

Social-emotional connections: self-regulation and reflection

Resources

Top 5 Facts about Whale Sharks (WWF UK)

Whale Shark (National Geographic)

Octonauts – The Whale Shark (full episode on YouTube)

Whale Shark (Oceana)

Filter Feeding Explained: Whale Sharks vs. Baleen Whales (Ocean Conservancy)

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

*The WWF stuffed toy prize is available for Canada and the U.S. (based on availability). An alternative prize will be sent for winners outside of North America.

Super Brave Seabird: Common Murre

7 januari 2022 | 11 min

Kelp Help

27 december 2021 | 15 min

Holiday Bonus Episode: The Snowball

20 december 2021 | 18 min

You Belong, Dugong

13 december 2021 | 17 min

Guest Episode! Like You: Mindfulness for Kids

29 november 2021 | 18 min

Packs a Punch! Peacock Mantis Shrimp

15 november 2021 | 16 min

Meet the Peacock Mantis Shrimp, a rainbow-coloured crustacean that has strong eyesight and an even stronger punch! Yep, you read that right, the mantis shrimp's punch can be deadly...but we'll help them find their calm!

Don’t forget to write down each episode’s special code word this season! Once you have all 10 code words you can unscramble them to make up the special sentence about oceans! Enter your guess at our website (www.PeaceOutPodcast.com) and we’ll announce the winner at our live season finale on Zoom in January 2022. You can already register for this event on our website too.

Like Peace Out? We’d love it if you left us 5 stars and subscribe on your favourite podcast app. This helps other children and families find out about us. Thank you!

If you’d like to sponsor our podcast, check out our Patreon page.

Today’s Themes

Scientific (curriculum connections): stomatopods, oceans, biology, biodiversity

Social-emotional connections: self-regulation

Resources

Mantis Shrimp Packs a Punch | Predator in Paradise (Nat Geo WILD, YouTube video, about 3 min.)

The Most Amazing Animal Eyes | The Peacock Mantis Shrimp (Love Nature, about 3 min.)

Peacock Mantis Shrimp (Oceana.org)

Peacock Mantis Shrimp (National Geographic Kids)

The mantis shrimp packs the most powerful punch in the animal kingdom (Guinness World Records)

Why the Mantis Shrimp is my new favorite animal (The Oatmeal, funny infographic, more appropriate for older children)

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

Coral Reef

18 oktober 2021 | 19 min

This week we have a special guest host…Olive the Olive Ridley Turtle! Olive’s going to take us down to the Great Barrier Reef where we’ll breathe and stretch while we learn all about coral reefs and why they’re so important to us.

Don’t forget to write down each episode’s special code word this season! Once you have all 10 code words you can unscramble them to make up the special sentence about oceans! Enter your guess at our website (www.PeaceOutPodcast.com) and we’ll announce the winner at our live season finale on Zoom in January 2022. You can already register for this event on our website too.

Like Peace Out? We’d love it if you left us 5 stars and subscribe on your favourite podcast app. This helps other children and families find out about us. Thank you!

If you’d like to sponsor our podcast, check out our Patreon page.

Resources

What Are Coral Reefs? LiveScience

Great Barrier Reef UNESCO World Heritage Conservation

Guide to the Great Barrier Reef Australia.com

Why is the Great Barrier Reef in Trouble? BBC

Great Barrier Reef | Exploring Oceans National Geographic (YouTube, approx. 4 min.)

Amazing Turtle’s Eye View of the Great Barrier Reef World Wildlife Federation (approx. 4 min. video)

What can I do to protect coral reefs? (National Ocean Service)

Peace Out Podcast

Producer, Writer, Host Chanel Tsang

Sound Editing Noah Glenn at Perpetual Motion

Music credit:

Odyssey Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Light Awash Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Full episode script is available upon request. Please e-mail hello@chaneltsang.com

See Bunny? Sea Bunny!

4 oktober 2021 | 16 min

Turtle Talk

20 september 2021 | 17 min

Ocean Breathing

6 september 2021 | 20 min

Season 5: Ocean Adventure

30 augusti 2021 | 1 min

Peace Out Live Event! (April 11, 2021)

6 april 2021 | 1 min

Loving Kindness Meditation for Children

5 april 2021 | 10 min

Peace Out LIVE! Upcoming Events

22 oktober 2020 | 3 min

Hi, this is Chanel Tsang from Peace Out Podcast. Peace Out is on a break, but I want to invite you to join me for one of Peace Out’s first LIVE events! We’ll do the Calm Down Countdown and chill out with a relaxation story together!

Festival of Giving (October 24, 2020)

On Saturday, October 24th, 2020, I’ll be at Doing Good Together’s Festival of Giving. This fun event will have different kindness activities, service projects that you can do as a family, read-aloud story time, singing and dancing, and more!

The event is free and online this year so anyone can join the fun! I’ll be at the opening event at 10:00 a.m. Central on Zoom, guiding kids and families in a Loving Kindness Yoga session. We’ll do a relaxation story together, just like on the podcast, and then end with a Loving Kindness practice, like the one we did in our Mycelium Mindfulness episode!

Register for this event at Doing Good Together’s website.

Family Yoga Day! (November 7, 2020)

I’ll be doing a live Peace Out relaxation story on Saturday, November 7th at 11:30 a.m. EST. I’m partnering with my friend Michelle at Parivartan Yoga for a really awesome family yoga day on Zoom! First, we’ll get together to do a Peace Out story. Then, I’ll have a special fun activity just for kids to do while the grown-ups do a yoga class with Michelle (and of course if you want to do the yoga class too, you can!). Then at the end we’ll all come back together and share our activities as a group!

This event is by donation and all proceeds will go to one of the food banks near us so we can support our neighbours who might need some extra help right now.

Register in advance for this meeting here!

After registering, you will receive a confirmation email containing information about joining the meeting.

I hope I can see you at one of these fun events! I’m so excited to bring Peace Out to you live and get to see your faces and do the breathing exercises together, even though we might live far apart.

For more information, see this episode’s notes or go to our website peaceoutpodcast.com.

Keep in touch! Sign up for our new mailing list for a monthly newsletter with updates on Peace Out as well as mindfulness activities and resources. Here’s our latest newsletter.

Follow Peace Out on Twitter, Facebook, and Instagram.

If you like what you hear, please consider supporting Peace Out’s new Patreon.

Human Beings Being Human

10 augusti 2020 | 25 min

Time In, T-Rex! 🦖

20 juli 2020 | 17 min

A Cloud of Cicadas

29 juni 2020 | 19 min

We’re going underground today to learn more about the life cycle of cicadas! These incredible insects live underground for 17 years before emerging altogether—all 1.5 million of them!

During the first breathing exercise called Backbone Breathing (our kid-friendly version of yogic spinal breathing), we are going to breathe in to fill up our “tummy tanks” and make an imaginary car drive up our spine, or backbone, and breathe out to go back down the backbone road. The goal is to pay more attention to the spine because it helps us breathe better (especially when we fill up our “tummy tank”) and improves our posture, so our chest and shoulders are more open, allowing us to breathe in and out more deeply.

If you are listening with someone else, you can take turns: one person follows along with the directions and breathe while the other traces their spine, paying attention to when they are breathing in (up) and breathing out (down). Rewind the episode to switch and take turns doing the breathing exercise!

Please subscribe to Peace Out so you don’t miss an episode and leave us a review and five stars if you like what you hear! This will help other kids and families find us and then find their calm too! Thank you!

Today’s Themes

Scientific (curriculum connections): insects, cicadas, defence mechanisms, prime numbers,

Social-emotional connections: patience, practice, different types of intelligence

Resources

Cicadas (National Geographic)

10 scintillating facts about cicadas (CBC)

Amazing Cicada Life Cycle (Sir David Attenborough’s Life in the Undergrowth) on YouTube (About 5 min.)

17 Year Periodical Cicadas (Planet Earth, BBC Earth) on YouTube (About 4 min., better for older children)

Why Are Cicadas So Good at Math? (PBS.org) (About 5 min. Good intro to cicadas and their life cycle, with a very brief image at the beginning that some younger children may find initially scary but is meant to be humorous and is explained immediately. Would recommend, it’s very interesting!)

Why not listen to more of Peace Out from Bedtime FM

Drop us an email to hello@bedtime.fm, or follow us on Facebook or Twitter

Salmon Run Home

14 juni 2020 | 19 min

A quick update

1 juni 2020 | 7 min

Field Trip to Peace Out Park!

18 maj 2020 | 13 min

Howdy, Partner: Seahorse Life

3 maj 2020 | 20 min

See Star? Sea Star!

22 april 2020 | 18 min

Find your Forest

6 april 2020 | 18 min

We pretend to whistle with an acorn cap today, bring our hands near our mouth. Feel free to skip this one and/or make sure everyone has washed their hands right before listening.

Did you know that trees talk to each other? They do! Mother trees can send food to their saplings. Trees that are being attacked can send warnings to their neighbours. Trees help each other and that connection is very important for their own survival and health.

Oh yes, of course we’re doing a tree pose today(!), along with a couple other relaxation exercises.

We also mention the Australian bushfires. During the time of writing, it was announced that there are no more active fires for the first time since July 2019! Great news, but the devastation from these mass fires will take months and even years to recover from, especially now with COVID-19, and you can help. Here are a few places accepting donations at the link below. (And as with any charitable donation, it’s best to do some research into the organization to ensure you’re happy where your donations are going.)

Here's how to help Australia bushfire victims by Amy Chillag and Lauren Lee, CNN

Of course there are many, many people who need support right now in our own neighbourhoods too, so if you can, think about donating to your local food banks and shelters.

Stay well and take care, everyone.

Today’s Themes

Scientific (curriculum connections): Trees, root systems, air pollution

Social-emotional connections: Connection (support systems: family and friends, neighbours)

Resource

I Can Name 50 Trees Today! All About Trees (Dr. Seuss’ Cat in the Hat Learning Library) By Bonnie Worth

The Hidden Life of Trees: What they Feel, How they Communicate—Discoveries from a Secret World by Peter Wohleben

Lonely Doug: The Story of Canada’s Last Great Trees by Harley Rustad

How to Whistle an Acorn Cap (this is to keep in mind for the future, right now may not be the best time to do this)

Why not listen to more of Peace Out from Bedtime FM

Drop us an email to hello@bedtime.fm, or follow us on Facebook or Twitter

Time to Pause: Friday

27 mars 2020 | 6 min

Time to Pause: Thursday

26 mars 2020 | 4 min

Time to Pause: Wednesday

25 mars 2020 | 5 min

Time to Pause: Tuesday

24 mars 2020 | 7 min

Time to Pause: Monday

23 mars 2020 | 7 min

Time to Pause: Introduction

20 mars 2020 | 3 min

Tomatoes, Bees, and Me

16 mars 2020 | 16 min

Mycelium Mindfulness

2 mars 2020 | 17 min

Geodes: A Look Inside

17 februari 2020 | 19 min

Pebble Patience

3 februari 2020 | 19 min

For our listeners: Your SafeSPACE recordings

20 januari 2020 | 15 min

Hello! Just checking in

5 november 2019 | 3 min

Star Stuff

1 juli 2019 | 16 min

Check It Out

20 juni 2019 | 15 min

Reflect, Respect, Connect

3 juni 2019 | 13 min

A Return to the Moon

20 maj 2019 | 17 min

Try, Try, and Try Again

6 maj 2019 | 16 min

Ground Level

22 april 2019 | 17 min

Just Breathe

2 april 2019 | 13 min

Space Rocks! ☄️

18 mars 2019 | 16 min

Livin' the Dream

4 mars 2019 | 19 min

The 3 B's

18 februari 2019 | 10 min

Lighten Up

4 februari 2019 | 15 min

The Deep Dark

21 januari 2019 | 15 min

Create Constellations

7 januari 2019 | 16 min

Show your Glow

17 december 2018 | 14 min

Tried and True

3 december 2018 | 15 min

Neptune Namaste

5 november 2018 | 14 min

Solid/Liquid/Gas

22 oktober 2018 | 14 min

Petite Pluto

8 oktober 2018 | 14 min

Life, the Universe and Everything

24 september 2018 | 16 min

Coming Soon

21 september 2018 | 0 min

Season Finale

25 juni 2018 | 15 min

Get Comfy!

11 juni 2018 | 12 min

Top of the Mountain

28 maj 2018 | 17 min

Stop Bothering Me!

14 maj 2018 | 11 min

It’s Impossible!

27 april 2018 | 14 min

Helping Hand

9 april 2018 | 11 min

Sleepy ZZZZZ

26 mars 2018 | 9 min

Because I'm Happy

12 mars 2018 | 10 min

Feeling Blue?

12 februari 2018 | 10 min

JEALOUS, MUCH?

29 januari 2018 | 10 min

Scared

15 januari 2018 | 12 min

Just for Grown Ups!!

1 januari 2018 | 7 min

Peaceful Pirates

19 december 2017 | 6 min

H.A.L.T

4 december 2017 | 14 min

Shy

20 november 2017 | 16 min

Anxiety

6 november 2017 | 14 min

Indecision

23 oktober 2017 | 18 min

Curiosity

9 oktober 2017 | 15 min

Calmness

25 september 2017 | 17 min

Sun Salutations

29 maj 2017 | 19 min

This is the final episode of Season One! Thank you for listening along with us. Today we are going to show gratitude and salute the sun, without which life on earth would not be possible. Let’s travel to space and learn more about the amazing sun! And make sure you listen to the end to hear an exciting announcement about Peace Out Season Two!

A relaxation story for children ages 5 – 12

Transcript:

Salutations, friends! One of my favourite books as a child was Charlotte’s Web by E.B. White. I always cry when I read it. I even remember reading it again with my Gr. 5 students one year for our book study and actually starting to tear up right in class! But at least it was a good opening to talk about feelings and the power of words and literature.

So what are salutations? I first heard of this word from Charlotte’s Web. When Charlotte first meets Wilbur the pig, she greets him by saying salutations and explains that they are just her fancy way of saying hello or good morning!

Now that we know that, what are “sun salutations”? In yoga, sun salutations are a series of poses done in the direction of the sun, a way of recognizing and honouring the important role that the sun has in our lives—without the sun, life on our earth would be impossible. Not humans, animals, insects, or plants. The earth would be too cold. We need the sun’s warmth and light to survive.

The sun is so important that some ancient cultures even worshipped the sun! They would build structures out of rock to track the sun’s movement and would also chart the seasons and interesting or special sun events like solar eclipses and created calendars. Why did they do all this? Because they knew how important the sun’s impact was on their lives. And today, some scientists dedicate their lives to studying heliophysics, the study of the sun and its impact on the solar system.

Today, let’s salute the sun and show our gratitude, how thankful we are for it, by doing our own sun salutations.

In one of our previous relaxation stories, “A Trip to the Moon,” we climbed aboard my spaceship called The Star Bouncer. Let’s get into it again so that we can view the sun from space, though we won’t be able to get too close since the sun is just too bright and hot for us! But we’ll get as close as we safely can!

Okay, climb on board The Star Bouncer now. Lie down on the floor or on your bed, facing your feet to the sun if you can. Make any adjustments needed to make sure you’re comfortable. Turn your palms up so that they’re facing the sky. Give your legs a wiggle and then let them fall wherever they want to naturally on the floor. Close your eyes again. We’ll countdown to blastoff with the Calm Down Countdown.

As I count down, you can try taking a deep breath in through your nose as I say the numbers, and breathe out slowly through your mouth in between the numbers. Ready?

10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

We made it, we’re in space! It’s so quiet and calm and dark up here. You can see the stars shining brighter and bigger than we can from earth. And speaking of earth, can you see it in your mind’s eye? Look down there at that blue and green marble.

Take another deep breath in…and let it out.

Imagine the room you are in. Think about how big it is, how many people it can fit in it. Now think about the building this room is in. And now the neighbourhood. I wonder how many buildings are in this neighbourhood. I wonder how many people live and work here every day? Now let’s think about your city. How many people, pets, animals, cars move through the city. And now think about your province or state and how many cities it can hold, including all those people and animals and buildings and farms and forests and parks…

Now let’s expand our view further, like we’re zooming out with a camera. How many provinces, territories, or states are in your country? Can you imagine just how big that is?

And now let’s move back a bit further. How many countries fit in your continent?

There are seven continents on planet earth: Africa, Antarctica, Asia, Australia/Oceania, Europe, North America, South America. Within each continent there are millions of people, billions of animals…

Planet earth is huge! But it is a tiny speck compared to the sun. How many planet earths do you think can fit in the sun? 300? 5,000? 800,000?

It would take 1.3 million earths to fill the size of the sun. 1.3 million!

When you’re ready, slowly lift yourself up to a seated position facing the sun. Cross your legs if that’s comfortable for you. We’re nearing the closest possible spot near the sun. But the sun is so big and bright that we have a really good view of it. And your spacesuits have very strong, special built-in sunglasses that will protect your eyes from the strong UV rays, which is why you should never stare directly at the sun.

We’re going to orbit around the sun. That means that we’ll rotate around it. In real life, this, of course, would take a very long time. It takes the earth a whole year to rotate around the sun! But we’re just going to fast-forward it a little in our imaginations. So, with your eyes closed, sit up tall and lift your chin so that it is parallel to the ground. Roll your shoulders back. And now slowly rotate your upper body from the waist in a circle. Keep breathing as you do.

Now, come to a gentle stop at the centre. We’re going to rotate the opposite way now. Go ahead.

And come to a stop in the centre again. Well done!

Right now, I want you to keep your eyes closed. Let’s try something different. Can you see the inside of your eyelid? It probably just looks black and like nothing. Now open your eyes…and when you close them again, try looking at the inside of your eyelids again. Close them now and look. Is it still dark? Some of you may see what seems like a red or yellow light shining on your eye lids! Isn’t that neat?

The sun not only gives us light, but heat too. What is the hottest summer day you’ve experienced? For me, it was probably a day that reached about 38 degrees Celsius, which is about 100 degrees Fahrenheit. That’s pretty hot, isn’t it? Well, the sun’s core is much hotter than that. It is about 15 million degrees Celsius or 27 million degrees Fahrenheit! So you can imagine why we’re not going to be able to get that close to the sun!

Let’s warm our hands now. Rub your hands slowly together. By rubbing your hands together, you are experiencing friction. Friction is a force that opposes two moving surfaces, right now, those are your hands. And friction causes heat because the molecules on your hands are now moving faster and have more energy. This causes them to heat up and is what makes your hands feel warm. Let’s rub our hands a little faster now. Listen to that shh shh shh sound. Focus on that as you rub them for a few more seconds.

You can stop rubbing your hands now. How do they feel now? Warmer?

Stand up now. Make sure you have room all around you for some bigger movements now. Stand tall and put your hands on your hips. Move your feet right under your hips.

Now place your palms together in front of your heart, finger tips pointing up. Close your eyes. Stand strong and proud. Breathe in through your nose and out through your mouth. Do this a couple more times on your own now.

Let’s keep our palms together and slowly send them up high over our heads, like they’re a rocket ship shooting up towards space! This next part might be a bit tricky so you can open your eyes if you need to. Make sure your feet are firmly planted on the ground and that you’re standing strong. And now, with your hands still over your head, slowly, slowly lean back just as far as you can without losing your balance. Now come slowly back to standing straight again.

Very nice work, everyone! Let’s lie down on the floor or your bed again. Make sure you’re very comfortable because we’re going to relax from head to toe now for the next couple of minutes.

Let’s imagine that we’re lying down outside, on the grass, with the warm sun shining down on us. And let’s pretend that there is a ray of sunlight that is gently warming the top of your head. The warmth from that ray of light is making your head feel loose and relaxed, and it’s sinking deeper into the grass and the ground. The light has moved to your neck, and you can feel your neck relax. If the back of your neck feels tense, feel it loosen up.

The light is traveling to your shoulders now. Try shifting your shoulders a little so that they’re gently stretched out and not bunched up together. Keep your head and neck loose too.

Now the light is on your stomach. Do you need to shift your body so that there is no tension in your back? GO ahead and do that now if you need to.

The light is moving to your legs. Give your legs a wiggle and then let your knees drop open, relaxing your legs on the floor.

The light is shining on your toes now. Point your toes and then flex them so that they’re point towards your nose. Point them again and then flex. And now let them go loose.

Take deep breaths in through your nose and release it slowly through your mouth. Keep breathing like this as we talk a little bit about gratitude.

Gratitude is being grateful or thankful for something or someone. Today’s story was all about the sun and our gratitude for how it makes life on earth possible. We did a lot of movement today so let’s say a silent thank you to our minds for being able to focus on the movement and images that we talked about, and to our bodies, for being able to do the movements we were able to do.

And finally, here’s what the entire Bedtime FM team and I are grateful for: you. Thank you for listening along with us, during our very first season of Peace Out! We are so grateful to the grown up who found us for you too. Thank you for making time in your busy day to allow your children to pause, focus on the present and reflect. Please think about leaving us a review to help other families and teachers find us.

I’m about to start my summer break here. So I’m going to take the next two months to write and record stories for Season Two of Peace Out, which will start on August 28th, 2017, the week before school starts here in Canada. Subscribe to Peace Out on your podcast app so that you don’t miss us when we get back!

Guess what? We’re going to do something different for Season Two and we’ll need your help! Our stories will still focus on breathing, relaxation, and gratitude, but we’ll also be following along the adventures of one character!

The new character will have fun adventures with their friends and will explore a new emotion each week. I’m so excited about it and cannot wait to share it with you when we’re back on September 25th.

Until next time, Season 2 on September 25th, peace out…and peace within.

Peace Out is a mindfulness and relaxation podcast for children and is part of the Bedtime FM network. We’re also a proud member of Kids Listen, a grassroots network of amazing children’s podcasts. You can listen to our entire Season 1 at bedtime.fm or subscribe to Peace Out on iTunes, Stitcher, and GooglePlay.

This episode of Peace Out was written and narrated by me, Chanel Tsang. I found all the facts about the sun at Nasa’s website for kids https://solarsystem.nasa.gov/planets/sun/indepth. Sound and editing by Rob Griffiths. We love what we do and if you do too, you can become a patron or give a one-time donation to keep us up and running and ad-free by going to bedtime.fm/support.

Thank you again for a great first season. Peace Out was created for you and wouldn’t be possible without you. Today we saluted the sun, and now I salute you: thank you for listening and thank you for being you.

"Odyssey" and "Garden Music"Kevin MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

Drop us an email to hello@bedtime.fm, or follow us on Facebook or Twitter

Autumn Leaves

22 maj 2017 | 13 min

For our friends in the Southern Hemisphere, the part of the world that is below the equator, it is autumn. Here’s a special autumn relaxation story for you! Let the beautiful colours of autumn leaves fill your imagination as we toss and make leaf angels in them! You will need a lot of room for this one, so make sure there is enough space around you before you begin.

A relaxation story for children aged 5 - 12.

Transcript:

Good morning, or good afternoon, or good evening. Welcome to Peace Out, stories for calming down and relaxation. I wonder where in the world you are right now. In some places in the world it is nighttime, however in other places children are getting out of bed and ready for school. Even the seasons are different in different parts of the world.

The Northern Hemisphere is the half of the world above the equator. It includes places like North America, Central America, the Caribbean, Europe, most of Asia, and the northern parts of Africa and South America. For those places, it is spring right now. The flowers are blooming, and the days are getting hotter and longer. It is autumn in the Southern Hemisphere, the half of the world below the equator, in places like the southern parts of Africa and Asia, Antarctica, Australia, most of South America, and New Zealand. The days are getting colder and shorter. The leaves on the trees have been slowly changing colour from green, to yellow and brown, and then falling to the ground.

I’m in Canada, so I’m really enjoying our spring weather right now, but one of my favourite things to do in autumn is playing in piles of leaves. Today we're going to take a trip to the park and play in the leaves. We're going to do things a little differently today. I want you to stand up nice and tall if you can. You will need a little bit of space around you so if you are listening in your classroom or your bedroom make sure that you're not too close to other people or furniture. Make sure that your feet are right below your shoulders. Stand tall and strong. Relax your arms by your sides. Close your eyes. Roll your shoulders back, and lift up your chin so that it is parallel to the floor.

As I do the Calm Down Countdown, try breathing in as I say each number, breathing out in between. 10…9…8…7…6…5…4…3…2…1.

We're at the park now. Can you feel the warmth of the sun? Tilt your head up to the sky and imagine the warm sun shining on your face. Now tilt your head down. See those leaves at your feet? They look really crunchy. Can you try crunching them with your toes? Wiggle your toes and then scrunch them together to crunch up the leaves. Crunch, crunch, crunch.

Uh oh, the wind is blowing. I think it's going to blow some more leaves down off the trees. Take your hands from your sides and sweep them upwards, like the wind through the trees. Now keep them stretching right up high, reaching towards the sky. You look a little bit like a tree. Stretch your fingers out and keep reaching.

Now take a deep breath in…..and as you let your breath out, bend your knees slightly and fold your arms and body down at the waist, like you’re folding your entire body in half. Let your tummy rest on your thighs and your head and arms hang down. Let’s just hang here for a moment, feel gravity pulling at the weight of your head toward the ground. You can swing back and forth a little if you want, just don’t lose your balance!

If you’re swinging, slowly come to a stop. Use your imagination to see all the autumn leaves at your feet. There are golden yellows, bright oranges, bold reds, and earthy browns. The colours are so warm and bright. Reach your hands down to the ground, or as low as you can go. Can you pick up some of those crunchy leaves? Pretend to grab some in your hands. And now, slowly roll your body up starting at your waist, moving up vertebrae by vertebrae until your back is straight and you’re standing tall and strong again. Once you're standing straight again you can fling those leaves into the air! Imagine the riot of colour and rustling sound that the leaves make as they shower to the ground.

Let's do it once more. Sweep your arms right up to the sky, stretching as far up as you can go. Take a deep breath in, bend your knees slightly and fold your body down and pick up some leaves. Hold on tight to those leaves! Now slowly roll your body back up…and once you're standing up straight fling those leaves up into the air again. Beautiful!

Now, have you ever made a snow angel before? Why don’t we try and make a leaf angel? Slowly lower yourself down to the ground and then lay on your back.

Close your eyes. Take a big breath in through your nose and out through your mouth. One more time, in through your nose and out through your mouth.

Bring both knees up and squeeze them to your chest. Take a deep breath in, and then let it out as you slowly stretch your legs out onto the ground and lower your arms down to your sides.

Ready to make a leaf angel? Stretch out your legs and arms so that you look like a star. Start moving your arms and legs now, making your leaf angel! Try breathing in as your arms and legs point straight and breathe out as you move them out to the sides.

As you continue to make leaf angels at your own pace, I wanted to ask if you knew why leaves change colour in autumn? The trees that have leaves that will drop off are called deciduous trees. Leaves are in charge of making food for the trees. The leaves have a chemical called chlorophyll, which absorbs the sunlight in the spring and summer and turns it into tree food. Chlorophyll is what also gives the leaves its green colour.

However, when autumn begins, the temperature begins to drop and the days become shorter, which means less sunlight. The chlorophyll begins to break down and the leaves lose its green colour. The other pigments which were also there to begin with, such as yellow, orange, red, and brown, start to show.

Alright, I think everyone is finished by now. Look at those leaf angels! Brilliant!

Let’s stretch out one last time, this time leave your legs out so that your feet are further apart than your shoulders. Take your hands and bring them to your sides, palms facing up. You can wiggle your shoulders under you to make this a little more comfortable if you need to. Take a deep breath in and as you let it out, feel your entire body relax, loosen, and sink further into the ground.

I hope you enjoyed our time at the park today. Do you have a park near your home? Or a playground at school? Maybe today, or on the weekend, you can go out and play at the park or on the playground. If you live in the Southern Hemisphere, maybe you can go jumping in piles of leaves and make a real leaf angel. Or if you are in the Northern Hemisphere maybe you could go looking for new flowers or plants that are starting to grow. Wherever you are, I hope you have a chance to see and touch and smell the trees and plants all around you. Trees are amazing. They clean the air, they provide us shade, and they’re home to so many animals, birds, and insects.

I’ll leave you with the first line from one of my favourite nature poems, Trees by Joyce Kilmar.

I think that I shall never see

A poem lovely as a tree.

Until next time, peace out, and peace within.

This episode of Peace Out was narrated by me, Chanel Tsang, and written by Jess Judd. You can listen to Jess’ other stories or hear her narrate over at the Story Time podcast. Thank you, Jess! Thanks also to Rob Griffiths, for producing Peace Out.

Next week is our final episode of Peace Out, Season One. If you’d like to listen to our past episodes, you can find them at bedtime.fm/peaceout or on itunes, googleplay, and stitcher. Thanks again for listening!

"Odyssey" and "Garden Music"Kevin MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

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Bike Adventure

15 maj 2017 | 14 min

Put on your helmet and hop on your bike for a ride around in your imagination! Today we’ll focus on visualization and movement as we imagine our journey, ending with a head-to-toe relaxation exercise while we consider how we are all connected to each other and the earth.

A mindfulness story suitable for children aged 5 – 12 years old.

Transcript:

Hello everyone! I’m so glad you’re here.

It’s spring here so that means that we’re outside almost every day afterschool because my kids love to ride their bikes around our neighbourhood. Do you like to ride bikes?

Today for our relaxation story we’re going to head out on our bikes, off for some fun and adventure! Are you ready? Let’s get our helmets on and get ready to cycle!

Have a seat on the floor, crossing your legs if that’s comfortable. Sit up tall. Lift your chin so that it is parallel to the ground. Close your eyes. Breathe.

As I do the Calm Down Countdown, try to visualize the path we’re going to cycle on. Some of you may imagine a dirt path through the green woods. Others may think of the sidewalk in a familiar neighbourhood. Maybe some of you will imagine a gravel trail through a park.

Ready?

10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

Let’s keep our eyes closed. We’re going to relax today but work our imaginations! So let’s start by imagining our bicycle. You can think about your own bike, or maybe a different one. What colour is it? Does it have a horn? A basket? Or handlebar streamers?

We have our helmets on already, so let’s hop on our bikes now. Pretend you’re holding onto the handlebars and lift your arms out straight in front of you. Now let’s imagine that we’re on a trail that’s twisting left and right. Move your hands backwards and forwards like you’re steering. Take big breaths in through your nose and long breaths out from your mouth.

Put your arms down now, placing your hands on your knees. Make sure you’re keeping your posture straight.

Let’s imagine that we’re going up a hill now. Do you see it there in front of you? What does it look like? It is a grassy hill with a thin flattened path carved in it by hundreds of bikes and footsteps before you? Is it up a steep sidewalk? Hold that picture in your head as you begin to lean backwards from the hips now, keeping your back straight. Lean as far back as you comfortably can without losing your balance. And come back to centre.

We’ve made it to the top of the hill! Take a moment here to look at the view, imagining what you can see from up here.

Alright, it’s time to cycle down the hill. Sit up tall, take a deep breath in and let it out as you lean forward from the hips. Keep your back straight as you lean forward. Imagine the wind on your face as your bike speeds down the hill, faster and faster, until it begins to slow down as the ground levels. Now move back to the centre. Wonderful!

Now we’re really moving along on the bike trail. We’ll need to make a couple of turns up ahead. Do you know the hand signals to use when you want to make a turn? Knowing and using the hand signals are part of bike safety because it lets other cyclists and drivers know where you’re going to move.

Let’s take that next left up ahead. We’ll let the people behind us know we mean to turn left by sticking out your left arm straight out to the left side. Let’s hold it there for five seconds… Great! You can put your arm down now.

There’s a right turn ahead now. There are two ways to signal that you’re going to turn right. You can either stick out your right arm straight out to your right side. Let’s give that a try now. The other way is to stick out your left arm, but this time bend your forearm at the elbow up towards the sky so that your arm is making an “L” shape. Give that a try.

Which did you prefer? Choose one right turn signal and do it again now. Hold it for five seconds… Very nice, you can put your arm down.

Hey, there’s a perfect place to have a rest. We’ll stop there so let’s make the stop signal. Stick out your left arm straight out to the side again. Now bend your forearm down at the elbow, pointing it towards the ground. Your arm should look a bit like a number “7.” Okay, you can put your arm down again.

We can’t finish a relaxation story about bike riding without using our legs to cycle! Take the next couple of moments to lie down on the floor or on your bed. Close your eyes. Take a deep breath in and out. Another breath in and out. One more time. Good.

Lift up your legs up so that you’re ready to peddle. And start peddling! Peddle on your own for five breaths.

When you’re done, pull your knees to your chest. Do you feel a little stretch in you back?

Gently lower your legs to the ground. Take a moment to make any adjustments to make sure you’re comfortable.

Before we go, we’re going to try to relax our bodies from head to toe. Close your eyes.

Let’s start at the top. Every time we get to a part of the body, try to focus on that one part and let it totally relax, like it’s just melting into the ground. I know that might sound a little weird, but trust me, it’ll feel really great!

First, relax your head. Feel it getting heavier against the ground. Relax your face too. This might mean letting your mouth relax too and drop open a little.

Now let your neck relax.

Your shoulders. You can shift them a little to make yourself more comfortable.

Your arms are next. If you’re tensing (or tightening) them up, let them drop.

Your hands are next. Make tight fists and squeeze. Now let them go.

Keep everything we’ve just relaxed nice and loose.

Now we’re moving on to your stomach. Feel it move up and down as you breathe.

Hips now. Let them sink deeper.

Thighs…relax your knees…and your legs. Let your legs fall completely to the ground.

And now your feet. Flex them so that your toes are pulling towards your head…and now let them go.

Feel your entire body sink a little more into the ground. Think about the earth just beneath you. You were connected to the earth as you rode your bike up and down its hills and through the wind and past the trees. And now you’re even more connected to the earth, as you sink even deeper. You’re connected to those around you, and even people across the world, who are all walking on the same earth as you, breathing the air like you. You’re even connected to the animals and plants, all who need the same things as us to live: water, air, food, warmth.

Let’s remember that as we finish and move on with our day. Wherever you go next, whoever you speak to, whatever you do, keep in mind that connection that you have with everyone and with the world. Remember that you’re not isolated, which just means alone. If you need someone to talk to, reach out. If you think someone might need a friend, spend some time with them.

Here’s a nice quote from Johann Wolfgang von Goeth that I’ll end with today: “In nature we never see anything isolated, but everything in connection with something else which is before it, beside it, under it and over it.”

We’re all connected and I hope that gives you a sense of peace. So until next time, peace out. And peace within.

AThis Peace Out episode was written and narrated by Chanel Tsang and produced by Rob Griffiths. Thank you for listening.

I wanted to say hello and thank you to Miss Rodrigues’ class in the United States for listening to Peace Out together. They posted a great photo of the class relaxing to a Peace Out story on Twitter. I hope you enjoyed today’s story and that you thank Miss Rodrigues for carving out class time for you to pause, breathe, and relax! If you have any comments, photos, or questions, please feel free to contact us at peaceout@bedtime.fm, on Twitter @peaceoutpodcast, or on our Facebook page, @bedtimefm. Thanks again!

"Odyssey" and "Garden Music"Kevin MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

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Circus Spectacular

8 maj 2017 | 15 min

Ladies and gentlemen! Boys and girls! Welcome to the greatest show on earth: Circus Spectacular, starring YOU! Join us as we use our body and mind to imagine ourselves being contortionists, clowning around, and flying through the air on a trapeze! A fun relaxation story to wind down to in the classroom or at home.

A mindfulness story suitable for children aged 5 – 12 years old.

Transcript

Hi! We’re winding down our first season, just three more episodes to go! I’m coming up to my summer break here in Canada, so I’ll be spending time with my daughters, swimming, running, reading, and also writing and recording Season 2 of Peace Out for September. The Bedtime FM team is already helping me line up ideas and writing stories for that, so I’m so excited about where Peace Out is going and hope you subscribe to us so that you don’t miss it! Thanks!

Hello everyone. Thanks for joining us today here at Peace Out, stories for calming down and relaxation.

I’m Chanel and today we’re going to the circus!

[CIRCUS MUSIC PLAYS]

Let’s start by sitting down. Cross your legs and close your eyes. Let’s start with the Calm Down Countdown. Breathe in and out. Keep breathing as I count down…

10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

Keep your eyes closed and use your imagination to picture this: a huge tent with red and white stripes.

[CIRCUS MUSIC FADES IN]

There are little triangle flags strung up all around the tent. What colour are they? The flags are gently waving in the breeze. Let’s wave our bodies too. Gently rock from side to side, side to side.

And there are bright spotlights shining, circles of light moving around. Can you see them? Sit up tall and lift your chin up a little. And now, keeping your eyes closed, turn your head to one side, like you’re looking over your shoulder. Now turn your head back to the middle, facing forward. Turn your head to the other side, looking over your shoulder. Do a few more turns on your own, and picture the spotlights roving around the circus tent with its flags. One of the lights has just passed the big banner hanging right over the tent entrance. It says “CIRCUS SPECTACULAR” in big letters. What else can you see?

Very nice, everyone! This is helping us warm up for the main event, because guess what, I just heard that Circus Spectacular is looking for kids to be part of today’s special performance! How amazing is that?

Oh, look over there. It’s the ringmaster. She’s got a black top hat on and a coat with long tails on it. She’s holding a microphone and announcing that it’s time for Circus Spectacular’s new mini performers—that’s us!

Our first performance is with the Contortionist. The contortionist is able to bend his body in different ways. Let’s try. Keep your eyes closed and stretch up one arm to the sky. Reach over with that arm to the opposite side, so that your arm is across your chest. Keep it in place by using your other hand or arm to hold it gently in place. Now, look over the shoulder that’s being stretched right now, so that you’re looking at one side, and your outstretched hand is reaching towards the other. Breathe in deeply a few times, in and out, holding this pose. Let it go.

Let’s try the same thing with our other arm. Reach it up high and then across your chest. Hold it up gently with your opposite hand. And now look over the shoulder that’s being stretched. Take a few breaths…and let it go.

Nice! Now that you’re arms are all nice and warmed up, you can reach over and give yourself a pat on the back for a job well done! Okay, now we’re moving on to the Clown! All circuses need clowns to make us laugh! Laughing is not only fun, but it’s good for us too! We’re stretching the muscles in our face and we begin to breathe faster, which sends more oxygen to our bodies. We’re going to stretch our face muscles now. Keep your eyes closed…and now make a really silly face, the silliest face you can make! Scrunch up your nose, stick out your tongue, whatever you want to do! And hold that silly face for three breathes. And now relax your face muscles so that they feel loose, no tension at all.

Let’s try that one more time. This time, think of another funny face to make. Keep your eyes closed and…make your funny face! Hold that face for another three breaths…and relax your face muscles. Ahh!

You all make great clowns!

Alright, are you ready for the last challenge? This one’s going to take a lot of imagination, but I know that you have an amazing imagination after coming along with me through our other Peace Out stories! We’ve imagined ourselves going to the moon, underwater, walking through the woods, and flying around the world! So turn that imagination on one more time as we fly through the air with the greatest of ease on the…trapeze!

A trapeze looks like a swing, with a bar for a seat. The trapeze is high, high up at the top of the circus tent. Keeping your eyes closed, look up to the ceiling and imagine the trapeze swinging and the trapezeartists flipping and flying through the air, catching the next trapeze bar at the last moment. Imagine what that looks like. Imagine the circus performers swinging and doing flips. Now look forward again.

It’s your turn. Use that imagination to picture yourself up at the very tall stand near the top of the big top. Look down at the cheering crowd below, children and adults, all the different colours they’re wearing dotting the stands. And you are so far above them, they look like the size of mice from up here.

Everyone is a little afraid of something. Everyone. If you’re afraid of heights, guess what? You don’t have to be right now because it’s all in your mind. You’re safe right now. So now let’s look forward in our mind, toward the trapeze bar that’s hanging right in front of you. It’s a silver bar and the chains are securely fastened to the trapeze structure, strong and steady. And it’s our turn to be strong and steady because it’s time to grab the bar and swing!

Reach your arms up and pretend you’re holding onto the bar. Got it? Good. Now let’s start to swing!

Keep your arms up and lean your body and arms forward as far as you can…and now lift your body back up and even lean a little backwards if you can. Try doing that at a gentle pace three more times, and this time, try breathing in as you lean forwards and breathe out when you lean back. Go ahead now for three more times.

Great! I think we’re ready for the big jump! You can put your arms down and give them a shake if you’d like, then rest them by your side or in your lap now. This will be all imagination. Imagine someone hanging from their knees, upside down, on another trapeze. Who is it? Is it a friend? Someone in your family? Or you can imagine a real circus trapeze artist, there to teach you how it’s done. Now whoever you’ve imagined is swinging towards you with their arms reaching to you. Watch them swing far back…and close again, their hands so close you can reach them if you jump. Wait for them to swing back to you, take a deep breath…and JUMP!

Grab their hands and feel them pull you through the air, you can feel that they have a strong hold on you. You made it! If you’d like, rock gently forward and back right now, keeping your back straight and your chin up.

Hear the audience gasp and cheer when they see that you’ve done it!

Can you feel the air rushing past your face and blowing your hair back as you fly back and forth?

[CLASSICAL MUSIC PLAYS]

If you’re rocking, slowly come to centre.

Your performance was a hit! Everyone in the stands has jumped to their feet, cheering and clapping! It’s time for our final bow.

Stretch your legs out in front of you, then spread your feet as far as you comfortably can. When you’re ready, lean forward like you’re taking a bow, using your hands to crawl forward as you do. Only go as far as is comfortable. Now come back up slowly, crossing your legs again, sitting up tall and proud, chin lifted up, hands on your knees or lap.

Congratulations! You were a super Circus Spectacular performer! How do you feel? Which was your favourite part?

Thank you for your efforts here today. Thank you for listening. Thank you for being you.

Until next time, peace out…and peace within.

Thank you for listening to Peace Out. Today’s story was written and narrated by Chanel Tsang. Sound and editing by Rob Griffiths. You can find more relaxation stories at bedtime.fm/peaceout or find Peace Out on iTunes, GooglePlay, or Stitcher.

If you want to hear more about the podcast and about behind-the- scenes stuff, check out the Good Stuff Kids’ podcast this week where the lovely Mike Mason interviewed me about Peace Out! Mike is amazing and his podcast is full of, well, good stuff for kids, including music, performers, authors, sports, and more! You can find him and his awesome show at goodstuffpod.com!

"Odyssey" and "Garden Music"Kevin MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

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Unicorn!

1 maj 2017 | 7 min

Unicorns are everywhere lately, don’t you think?Books, movies, stickers, hairstyles, even coffee drinks! It’s probably because they’re such cool magical creatures,So Peace Out decided that it was time to featureUnicorns in this week’s relaxation story, I can’t wait! Let’s get started now, this is going to be great!

A mindfulness story suitable for children aged 5 – 7 years old.

Transcript

Hello, and welcome to Peace Out. Relaxation is what we’re all about. My name’s Chanel and I’m so glad you’re here with me,Because there’s something special that I want you to see.

You’ll need to use your imagination So if you’re feeling a bit of frustration, A little upset, maybe sort of down,Close your eyes and just picture A magical, majestic, beautiful creature.

It’s a unicorn with a rainbow mane! It can fly faster than the fastest train! With its feathered wings that span so wide, Ready to fly and be our guide,

Leading us through the Calm-down Countdown nowSo please sit down and get comfy somehowClose your eyes and breathe in deepAs I count, just don’t fall asleep! 10, 9, 8, 7, 6 (keep breathing, we’re almost done),5, 4, 3, 2, 1.

Well, here we are in Unicorn Land! Pink trees, orange sky, it’s a sparkling dreamland! Let’s start by pretending to fly, Way, way, up the sky!

We’ll need to take very deep breaths in and out. Breathe in through your nose, and through your mouth, blow out. Breathe in as much as you can (and then a little bit more),Now take your time breathing out as you soar

Through the air, on the unicorn’s backPast the fluffy clouds that are a bright shade of lilac.Now, if you please, lie down on the ground or your bed,And let’s imagine to where our unicorn has led

Us and where we are. It’s nighttime now and we’re among the stars!They’re shining brightly and let’s shine too. Stretch out your arms and legs and imagine the view

That we have from up here, way up in the night skyImagine what you can see when you’re up here so high. Keep breathing in and out at your own pace, As you float around up in space.

Pretend your legs are giant unicorn wings with rainbow feathers Flying you through the warm air in this perfect spring weather. Lift up your feet so they point to the sky, (We’re going to get ready to really fly!).

Legs straight up and start to lower it down Slowly, slowly until they reach the ground. Now lift up your legs again, but this time around, Breathe in as you lift up, and out as you bring them down.

Ready? Keep your eyes closed, lift up your legs, breathe in deepAnd now lower them down and relax, like you’re asleep. Keep going at your own pace, nice and slow, Taking your time as you go.

Well done everyone, now let’s move on Our time with the unicorn is almost gone. But it has a surprise for you…what could it be?The unicorn will grant you happy wishes…three!

One for your family, one for you, Last one is for a friend, you get to choose who. Think of happy wishes for everyone, everywhere—Let’s send some positive energy out there!

Take one more breath in and out, like you’re blowing up a balloon… And wave goodbye to the unicorn…see you soon! Until next time you’re in, Peace out…and peace within!

- - - - -

This episode of Peace Out was written by Chanel Tsang, that’s me!And the person in charge of sound and editing would beRob Griffiths, who also founded Bedtime FMAnd created the Story Time podcast, a true gem.

Head over to bedtime.fm to listen to both podcastsAsk a grown up to help and get over there fast! Or subscribe to Peace Out AND Story Time right awayOn iTunes, Stitcher, or GooglePlay!

And we’d be so grateful and really thank youIf you left us a review to help other families find us too!

"Odyssey" and "Garden Music"Kevin MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

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All About the Music

24 april 2017 | 7 min

🎶 Music can inspire, excite, and even calm us. Today we are going to practice focusing by listening to a piece of classical music. Whenever you notice yourself thinking of something else or your attention drawn somewhere else, it’s okay—just refocus on the music.

It will take a lot of practice (millions of adults practice this everyday when they meditate) to focus so this can be an episode you listen to more than once. There are no movements so it’s a great one to listen to in the car too.

A mindfulness story suitable for children aged 5 – 10 years old.

Transcript

Peace Out is a project that we volunteer our time and energy to do because it’s a passion that we’re excited about! We love bringing relaxing stories to your home or classroom.

We’ve have enjoyed hearing how much YOU like it too. You can always let us know what you think by tweeting us @PeaceOutPodcast or connecting to our Facebook Page @BedtimeFM or by email at peaceout@bedtime.fm. If you’ve been enjoying Peace Out, we hope you consider becoming a Patreon or donating a tip via PayPal. Details can be found at bedtime.fm/support.

Hi, how are you? Thanks for joining us today. This is Peace Out, stories for calming down and relaxation.

My name is Chanel and today we’re going to do something different. Today we’re going to practice focusing on one thing—music! I chose a beautiful classical piece that I hope you’ll like.

Are you comfortable? Take a minute to adjust your body so that you are. You can sit or lie down for this one, whichever feels best for you.

Close your eyes. Take a deep breath in and let it out. We do the Calm down Countdown before each story to get our minds and attitudes in the right place. We want to slow down and start to focus on our breathing. Let’s keep that in mind as we breathe in when you hear the numbers, and breathe out in between. Ready?

10…9…8…7...6...5...4...3...2...1

Today we are going to try something different. There won’t be any movement today, so wherever you are, you can really let yourself relax because you’ll be there for the next few minutes. Keep your eyes closed. Breathe…

We’re going to listen to the music now. As it plays, try to focus only on the music. Forget about where you are, what you may look like, what you’re going to do after this, what you’re having for lunch or dinner…just focus on the music. The different notes and rhythms. How does the music make you feel?

And guess what? You’ll lose your focus at some point. That’s totally normal, so don’t worry about it. All you have to do is, notice that your focus is not on the music anymore and then bring your attention back to the music. That’s it. Now, this might happen a few times during the song. Again, it’s okay. Just bring your attention back to the music and try again. This exercise is about focusing and more specifically, trying to focus.

Are you ready? Remember, focus on the music and if you find your thoughts wandering…just bring your attention back to the music. Breathe. Let’s give it a try.

**Music plays - Gymnopédie No. 3 **

How did you find that? Was it easy or challenging to focus just on the music? Where did your attention or thoughts wander to? Why do you think that was? How do you feel about that experience?

Let’s end by thanking our bodies and minds for taking us through this focusing exercise. Give yourself a hug. Well done, everyone!

Thank you for listening. Thank you for being you. Until next time, Peace Out. And Peace within.

This Peace Out episode was written and narrated by Chanel Tsang. Sound and Editing by Rob Griffiths.

Peace Out is part of Bedtime FM. You can listen to more relaxation stories at bedtime.fm/peaceout.

"Odyssey" and "Garden Music"Kevin MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

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Come Fly With Me!

10 april 2017 | 9 min

Don't React, Respond!

3 april 2017 | 10 min

Ready, Set, Grow!

27 mars 2017 | 11 min

Belly Breathing

20 mars 2017 | 9 min

Water Cycle

13 mars 2017 | 9 min

Superhero

6 mars 2017 | 9 min

Dandelion Days

27 februari 2017 | 11 min

Into the Forest

20 februari 2017 | 11 min

The Tortoise and the Hare

13 februari 2017 | 10 min

A Trip to the Moon

6 februari 2017 | 9 min

Underwater Adventure

30 januari 2017 | 13 min

The Little Monkey

16 januari 2017 | 7 min

Peace Out Podcast

Avsnitt

Peace Out Presents: Big Bad Goes Back To School: Overcoming New School Year Anxiety

Kaala & Chuff: "Be Excellent to Each Other!"

Calm Down Workbook for Kids by Chanel Tsang

Peace Out Presents: The Ten News

Kaala & Chuff Look to the Past to See the Future

S6 E6: Kaala and Chuff Learn About FUN!

Peace Out Presents: Kids Listen Summer Sampler 2023

S6 E5: Kaala and Chuff Learn About CARING

S6 E4: Kaala and Chuff Learn About TRUST

S6 E3: Kaala & Chuff Learn About EQUALITY

S6 E2: Kaala & Chuff learn about COOPERATION

S6E1: Kaala & Chuff: Welcome back!

Intro: Kaala & Chuff’s Excellent Adventure (start here!)

Presenting Dorktales Storytime: Big Bad's Big Feelings

Guest Episode! Cool Facts About Animals

Guest Episode! Stoopkid Stories

Batfish Breathing

Whale Shark

Super Brave Seabird: Common Murre

Kelp Help

Holiday Bonus Episode: The Snowball

You Belong, Dugong

Guest Episode! Like You: Mindfulness for Kids

Packs a Punch! Peacock Mantis Shrimp

Coral Reef

See Bunny? Sea Bunny!

Turtle Talk

Ocean Breathing

Season 5: Ocean Adventure

Peace Out Live Event! (April 11, 2021)

Loving Kindness Meditation for Children

Peace Out LIVE! Upcoming Events

Human Beings Being Human

Time In, T-Rex! 🦖

A Cloud of Cicadas

Salmon Run Home

A quick update

Field Trip to Peace Out Park!

Howdy, Partner: Seahorse Life

See Star? Sea Star!

Find your Forest

Time to Pause: Friday

Time to Pause: Thursday

Time to Pause: Wednesday

Time to Pause: Tuesday

Time to Pause: Monday

Time to Pause: Introduction

Tomatoes, Bees, and Me

Mycelium Mindfulness

Geodes: A Look Inside

Pebble Patience

For our listeners: Your SafeSPACE recordings

Hello! Just checking in

Star Stuff

Check It Out

Reflect, Respect, Connect

A Return to the Moon

Try, Try, and Try Again

Ground Level

Just Breathe

Space Rocks! ☄️

Livin' the Dream

The 3 B's

Lighten Up

The Deep Dark

Create Constellations

Show your Glow

Tried and True

Neptune Namaste

Solid/Liquid/Gas

Petite Pluto

Life, the Universe and Everything

Coming Soon

Season Finale

Get Comfy!

Top of the Mountain

Stop Bothering Me!

It’s Impossible!