Peace Out Podcast

Field Trip to Peace Out Park!

Today we're going on a field trip today! Activate those imaginations and get ready to spend some time outdoors in the park as we practice mindfulness together. We miss being outdoors with our family, friends, and other people so we designed this episode to feel and sound like we're really outside in a park together. It is a great episode to listen to with headphones to get the full experience! We talk about a mindfulness meditation analogy that was adapted from the well-known bird and ship analogy by renowned Tibetan Buddhist Lama Gelek Rimpoche. Stay well and take care, everyone. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Howdy, Partner: Seahorse Life

Seahorses are seriously interesting creatures! Learn more about these fish as we breathe, move, and relax together. A core part of Peace Out is social-emotional learning. Today we talk about how we can check in with our family and friends during this challenging time. We also introduce Alternate Nostril Breathing, a pranayama (yogic breathing) practice that has a lot of benefits . As we are explaining it over audio only here, we will do a simplified version of the hand movement to keep things simple. I hope I've explained it clearly in the episode, but you may want to take a look at our resources to get the visual explanation of the concept. If you and your children are interested, I've included a couple of YouTube video links showing the proper hand movement and also another simpler version for kids. Before you listen, it might be a good idea to make sure there are no stuffy noses and wash hands as we will be touching our face during this exercise. Then wash hands afterwards too. 🙂 Stay well and take care, everyone. Today's Themes Scientific (curriculum connections): seahorse life cycle Social-emotional connections: emotional literacy and connection Resources 7 Wild Facts You May Not Know about Seahorses (Ocean Conservancy) 10 Things You Never Knew About Seahorses (Smithsonian) 3 Reasons Why Everyone Should Try Alternate Nostril Breathing (Mind Body Green Health) Balance Breath (Alternative Nostril) for Parents and Classrooms (Fablefy) - YouTube video for kids Alternate Nostril Breathing for Kids (Donna Freeman) - YouTube video offering a simpler two-hand option Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

See Star? Sea Star!

Have you ever seen a starfish? Another name for this invertebrate is sea star! Sea stars are really cool and can even regenerate! If you're not sure what that means, check out this new relaxation story where we go through the life cycle of a sea star. Stay well and take care, everyone. Today's Themes Scientific (curriculum connections): Sea stars (starfish), regeneration (biology) Social-emotional connections: self-care, importance of rest Resources Starfish , National Geographic Kids What is Regeneration? (YouTube video) (for older children, adults) Full transcript of each episode is available upon request. Please e-mail PeaceOut@bedtime.fm . Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Find your Forest

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

Time to Pause: Friday

It's the end of the week so it's time to relaaax! Today we're going to do a top to toes relaxation exercise. Mindfulness Activity: We are focusing on relaxing our bodies today but it's also important to keep active and moving. If you can't get outside to play in the fresh air and sunshine, you can still play some fun movement games in the house. Here are a few ideas (just be careful of the things and people around you): Walk up and down the stairs 5 times (try doing this in different ways: slow motion, fast without stamping, skipping one step, backwards while holding the railing)Play sports with a beach ball or balloon. You can kick it around, try to keep it in the air, play volleyball, or aim in into a basket. Do yoga! Find some kids' yoga videos or cards to stretch and move and balance. Yoga poses can help build your muscles, improve your coordination and balance (which is great for sports), and keep your body AND your brain active! Take a long string or ball of yarn and make a path around the room. Balance as you walk along the line. You can make straight and curvy lines! Try walking backwards too. Follow the leader. The leader crosses the room in any way except walking while the other person copies their movement. Take turns being the leader. Hope that's enough to get you started! If you think of other fun and safe movement games to play indoors, please share it with us on Twitter ( @peaceoutpodcast ), Instagram ( @peaceoutstories ), or on the Bedtime FM Facebook page ! We'd love to see how you're keeping active!

Time to Pause: Thursday

Just breathe! Today is all about breathing as we play the Birthday Cake Breathing Game! 🤤 Mindfulness Activity: Make your own pinwheel to help focus on your breathing! Easy Pencil Pinwheel Pinwheel (with template)

Time to Pause: Wednesday

Think you have a good memory? We're going to test that out today! Mindfulness Activity: Share one of your favourite memories with someone by drawing a picture, writing a story, showing them a photo, or just by telling them about it! (Ask them about their favourite memories too!)

Time to Pause: Tuesday

It's all about the senses today as we do a simple grounding exercise. This good for those who experience anxiety or are having anxious thoughts. NOTE: We will explore the sense of taste and smell, so it may be helpful to have a piece of fruit or veggie stick ready! Mindfulness Activity: Go outside for a sensory walk! Choose one of your senses to focus on during different parts of your walk (what can you see, hear, smell, touch right now?). You can try this listening game outside: find a safe place to stop, close your eyes, and focus on the sounds you are hearing. Put up your fist and then one finger for each sound you hear until your whole hand is open. Share what sounds you heard and see if someone heard different sounds. ** Remember to stay 6 feet / 2 metres (or 3 kids' arm length) distance away from other people on your walk. Maybe you can bring along some more fruit and veggies to snack on after your walk!

Time to Pause: Monday

Today we do a Loving Kindness practice, sending friendly wishes to four people in our lives, including ourselves! Mindfulness Activity: Call a relative or friends to say hello today!

Time to Pause: Introduction

Many countries are closing schools in response to the coronavirus, which means students are home for awhile. Things are confusing and changing everyday, so now it's more important than ever to take time out of our days to pause so we can rest, recharge, and go back to life with a clear and calm mind. So we've recorded five mini episodes (one for every weekday) that can be listened to at the beginning or any point of your day to help build mindfulness into your child's routine. We're calling them "Time to Pause". You can create a routine and healthy habits by listening to them again on the designated day of the week. And remember: Social distancing doesn't mean emotional distancing . Kids and parents and family can listen to the Time to Pause episodes together, they're only a couple minutes long! We even add an activity that you can do after the episode is over, most are ways to express kindness to others, something that I really think is needed at this time. Peace Out is part of KidsListen, which has put together a round up of educational podcast episodes, including science podcasts explaining the coronavirus, fun and silly story podcasts for screen-free entertainment, and mindfulness and relaxation podcasts like ours. Check it out at www.kidslisten.org/activity-podcast .

Tomatoes, Bees, and Me

Are tomatoes a fruit or a vegetable? Today we're talking about being adaptable while we move, breathe, and imagine that we're a growing tomato plant and also a buzzing bumble bee! One of our poses today, inspired by boat pose in yoga, is quite challenging, using a lot of core muscles. A couple of options are given, but one more that can be used is holding behind the knees. Encourage your child(ren) to rest whenever they need it. If you'd like to tell us about a time when someone did something kind for you, please send a voice recording to peaceout@bedtime.fm with "Kindness Story (child's name)" as the subject. We will listen and respond to each one and choose a few to include on future Peace Out episodes! Today's Themes Scientific (curriculum connections): plants, buzz pollination, nutrition Social-emotional connections: awareness and consideration of others, being adaptable to the situation, resiliency Resource What's the Buzz? How Tomatoes are Pollinated by Christine Casey The Importance of Bees , Canada Agriculture and Food Museum Coping with change: teaching adaptability will help children grow , The Conversation Understanding temperament: Adaptability , The Center for Parenting Education Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Mycelium Mindfulness

Today we talk about mycelium. To me, this is such an interesting topic, so I've included some links below if you want to learn more! We also do a Loving Kindness practice today. This is when we think of four people (ourselves, someone we love, someone we find difficult, a neutral person) while we say: May you be happy May you be healthy May you be safe May you live with ease This is a beautiful practice that helps encourage kindness. And speaking of kindness, if you'd like to tell us about a time when someone did something kind for you, please send a voice recording to peaceout@bedtime.fm with "Kindness Story (child's name)" as the subject. We will listen and respond to each one and choose a few to include on future Peace Out episodes! Today's Themes Scientific (curriculum connections): mushrooms, mycelium, root systems Social-emotional connections: interconnectedness Resources Nature Anatomy: The Curious Parts & Pieces of the Natural World by Julia Rothman (I love this beautifully illustrated book!) Plants talk to each other using an internet of fungus by Nic Fleming (BBC) Mushroom Tutorial , Brandeis University List of Mushroom Types from A to Z , Gardening Channel Video: Joe's Big Idea: Inspired By A Fungus, Inventor Creates Biodegradable Packaging (NPR) Video: David Suzuki wants Canada to embrace renewable energy before it's too late (for older children, adults) Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Geodes: A Look Inside

Have you ever seen a geode? Those rocks that have beautiful crystals inside? Today we're going digging for geodes and talking about how you never know the beauty inside rocks…and people! If you'd like to tell us about a time when someone did something kind for you, please send a voice recording to peaceout@bedtime.fm with "Kindness Story (child's name)" as the subject. We will listen and respond to each one and choose a few to include on future Peace Out episodes! Today's Themes Scientific (curriculum connections): geodes, crystals, natural resources (ethical mining practices, mindful consumerism and environmental impact of our choices)Social-emotional connections: Finding beauty in unexpected places, looking deeper for the potential and beauty in ourselves and others ("don't judge a book by its cover") Resources All About Geodes and How They Are Formed A Very informative video, appropriate for children Are Crystals the New Blood Diamond? By Eva Wiseman, The Guardian. For older children, parents, educators Do You Know Where Your Crystals Come From? By Emily Atkin, The New Republic. For older children, parents, educators TrashNothing.com Give away or get things for free, keep stuff out of landfills! This is one for grown up use—please be safe when giving out your personal information or meeting someone to pick up/drop off. Mixed and Mastered by John Karsten for Bedtime FM Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Pebble Patience

Welcome to Season 4 of Peace Out Podcast! This season, we are exploring the life cycles of different animals, plants, and minerals on earth. We're starting simple, with a pebble! Also new this season is our Kindness Story shared each episode. If you'd like to tell us about a time when someone did something kind for you, please send a voice recording to peaceout@bedtime.fm with "Kindness Story (child's name)" as the subject. We will listen and respond to each one and choose a few to include on future Peace Out episodes! Today's Themes Scientific (curriculum connections): rocks, erosion Social-emotional connections: patience, resilience Resource Erosion by National Geographic Four Reasons to Cultivate Patience by Kira M. Newman How to teach children patience: making waiting fun! YouTube video by Extra Education Beyond School Time (some great, practical ideas!) Shape and Erosion of Pebbles , a scientific paper by Durian, D., Bideaud, H., Duringer, P., Schröder, A. P., & Marques, C. M. (2007). Maybe not to read with children, but to show those who love rocks and crystals that this can be a subject they study as a job! Board games are also great ways to practice patience and taking turns! Mixed and Mastered by John Karsten for Bedtime FM Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Hello! Just checking in

Hello there! It's been awhile and we wanted to check in with you. Work on Season 4 has begun and it will premiere in early 2020. Find out more in this quick Peace Out update! Keep in touch with us by following us on Facebook , Twitter @peaceoutpodcast , and Instagram @peaceoutstories . You can also send us a note at peaceout@bedtime.fm . Peace out and peace within, Chanel Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

For our listeners: Your SafeSPACE recordings

In Season 3 we asked listeners to tell us where they felt safe, happy, and calm. We loved hearing from you and received so many recordings, we weren't able to fit them all into last season. So we decided to make this special bonus with some more recordings that were sent in! Special thanks to the listeners featured in today's episode: VivSadeKyleighBreaCaitlinEllisKianCorinWesley August Fraser Tayga Eliana ColtraneSilasEllisCharlotteMadison NorahJosie Katelyn Season 4 premieres in 2020, more details in this episode, including our new question for listeners: What are your stories of kindness? Send in a recording of yourself telling us Kindness Stories to peaceout@bedtime.fm and we will include some in our new episodes! Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Star Stuff

Wow! This is the last episode of our third season! This entire season we spent time traveling through space! From the moon to Neptune, black holes and constellations, and even seeing the northern lights up close, this season was a blast…off! If you haven't listened to the first 18 episodes, go back and check them out! And don't forget to

Check It Out

We have two more episodes before we have a break for the summer. Don't forget to subscribe so that you don't miss an episode! Today we're going to be checking in with our minds and bodies, starting with a body scan. There won't be much movement so get comfy and get ready to relaaax! Spaceship information from NASA: https://www.nasa.gov/centers/kennedy/about/information/shuttle_faq.html#14 Connect with us! Twitter @peaceoutpodcast Instagram @peaceoutstories Facebook @bedtimefm Full transcript of each episode is available upon request from peaceout@bedtime.fm. Peace Out was created and hosted by Chanel Tsang and produced by Rob Griffiths at Bedtime FM. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Reflect, Respect, Connect

How do we make friends and have good relationships with our friends and family? Today we are going to talk about the three things that help us do this: Reflect, Respect, and Connect. We have two more episodes before we have a break for the summer. Don't forget to subscribe so that you don't miss an episode! Connect with us! Twitter @peaceoutpodcast Instagram @peaceoutstories Facebook @bedtimefm Full transcript of each episode is available upon request from peaceout@bedtime.fm. Peace Out was created and hosted by Chanel Tsang and produced by Rob Griffiths at Bedtime FM. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

A Return to the Moon

We're going back to the moon! In Season 1, "A Trip to the Moon" brought us to the moon's surface with our imagination. Join us as we go back in this short mindfulness + movement story. Twitter @peaceoutpodcastInstagram @peaceoutstoriesFacebook @bedtimefm This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. We hope that as children think about and talk about where they feel safe, it opens up discussion with their families and also creates an awareness of where they can go or who they can turn to when they need it. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Full transcript of each episode is available upon request from peaceout@bedtime.fm . Peace out and peace within. Peace Out was created and hosted by Chanel Tsang and produced by Rob Griffiths at Bedtime FM. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Try, Try, and Try Again

Today we talk about the importance of trying our best, trying again (or practicing), and pivoting (changing direction/strategy). We want to promote resiliency in children by encouraging them to keep trying and start to look for ways to be excellent! If you're listening to this in a classroom, you'll need some room for one of our exercises today, so please make sure everyone is spread out comfortably. 😀 This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. We hope that as children think about and talk about where they feel safe, it opens up discussion with their families and also creates an awareness of where they can go or who they can turn to when they need it. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Full transcript of each episode is available upon request from peaceout@bedtime.fm . Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Ground Level

For this episode, the first exercise requires a bit of room as we crab walk around. If you're listening in your classroom, it might be a good idea to make sure you have a nice clear area first. Today we're focusing on our five senses: taste, touch, smell, hear, see. Five breathing and movement activities and we end off by doing a helpful grounding technique that helps bring back control when we feel that things are out of control, especially for anyone who experiences anxiety. Check out our social media for pictures and video of the Tibetan singing bowl and the grounding technique too! Twitter @peaceoutpodcast Instagram @peaceoutstories Facebook @bedtimefm This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. We hope that as children think about and talk about where they feel safe, it opens up discussion with their families and also creates an awareness of where they can go or who they can turn to when they need it. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast. We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Full transcript of each episode is available upon request from peaceout@bedtime.fm. Peace out and peace within. Peace Out was created and hosted by Chanel Tsang, and produced by Rob Griffiths at Bedtime FM. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Just Breathe

Breath is life! If you want to practice mindfulness, focus on your breathing because it's always happening right now. Today's story does not have much movement, instead we are going to do a few breathing exercises (including Darth Vader breathing!) during our guided imagery! Our Darth Vader breathing is inspired by pranayama breathing. Here are a couple of videos if older children or adults are interested in learning more! Pranayama - Full Yogic Breath Explained (Pranayama Breathing Exercise Class) https://youtu.be/oFR_zlbLnY4 The Science of Yogic Breathing by Sundar Balasubramanian (TEDxCharleston) https://www.youtube.com/watch?v=aIfwbEvXtwo Do you have a kindness club or something similar in your school? Do you do random acts of kindness with your family or friends? We'd love to hear from you and what you do! You can contact us on our Facebook page (Bedtime FM), Twitter ( @peaceoutpodcast ), on Instagram (@peaceoutstories), or peaceout@bedtime.fm ! Full transcript of each episode is available upon request from peaceout@bedtime.fm . Peace out and peace within. Peace Out was created and hosted by Chanel Tsang, and produced by Rob Griffiths at Bedtime FM. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Space Rocks! ☄️

What's the difference between a meteoroid, meteor, and meteorite? Find out in our latest relaxation story where we match each to a yoga pose and breathing exercise. Feed your brain while you relax! Space information from today's episode can be found at these sites: Meteors & Meteorites: https://solarsystem.nasa.gov/asteroids-comets-and-meteors/meteors-and-meteorites/in-depth/ Asteroid or Meteor: What's the Difference?: https://spaceplace.nasa.gov/asteroid-or-meteor/en/ What is an Asteroid Belt?: http://coolcosmos.ipac.caltech.edu/ask/185-What-is-the-asteroid-belt- Check out these videos explaining the difference between meteoroids, meteors, and meteroites, both about 3 minutes long. This one was created by educator Sondra Pruitt. It has some lovely music to it! https://www.youtube.com/watch?v=6qVw1nILDBc "DEMYSTIFIED: What's the difference between meteoroids, meteors, and meteorites?" by Encyclopaedia Britannica https://www.youtube.com/watch?v=tXfjUxdzqBY This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Livin' the Dream

Today we learn about the importance of folding laundry! ;) We also talk about why it's important to get a good night's sleep! Here's Commander Chris Hadfield explaining how astronauts sleep on the International Space Station where there's no gravity! https://youtu.be/UyFYgeE32f0 An TIME article on REM sleep and the importance of dreaming: http://time.com/4970767/rem-sleep-dreams-health/ We also got some information here: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

The 3 B's

Today we are going to use just one thing…our imaginations! No movement involved. So it's perfect if you're on a road trip (drivers, you can listen to it once you reach your destination!), getting ready for bed, or…anywhere you want to relax and find your calm! We're going to get relaxed by paying attention to the 3 B's: Brain, Body, Breath. Sit back, get ready to relax with this mini mindfulness relaxation story! This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Lighten Up

Today's episode is dedicated to Peace Out listeners Kayden (6) and Ethan (3)! Kayden and Ethan love superheroes and today we are going to be talking about something that superheroes do…I wonder if you can figure out what it is…? This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

The Deep Dark

Sometimes we may feel like we're in a black hole, where light, happiness, and hope have disappeared. We talk about some ways to calm, cheer, and comfort ourselves, and also encourage anyone who experiences BIG feelings of sadness that are too heavy to carry on their own to reach out to a trust grown up If you don't feel like you can talk to someone you know, you can use one of these free services:Canada, call Kids Help Phone at 1-800-668-6868 for support 24/7 or text CONNECT to 686868.UK, call Childline on 0800 1111 or online chat with a councillor USA, call Your Life Your Voice 24/7 at 1-800-448-3000​​ or text VOICE to 20121Australia, call Kids Helpine on 1800 55 1800 or webchat with a councillor Other locations: Visit Child Helpline International and find a service need where you live This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Links Black Holes https://kidsastronomy.com/the-universe/black-holes/ What Does A Black Hole Look Like? https://phys.org/news/2018-10-black-hole.html Kids Help Phone https://kidshelpphone.ca/ Childline https://www.childline.org.uk Your Life Your Voice http://www.yourlifeyourvoice.org Kids Helpline https://kidshelpline.com.au Child Helpline International https://www.childhelplineinternational.org Full transcript of each episode is available upon request from peaceout@bedtime.fm . Peace out and peace within. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Create Constellations

This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! Constellations: Frequently Asked Questions http://www.physics.csbsju.edu/astro/asp/constellation.faq.html The Seven Rishis (Hindu Mythology) https://www.windows2universe.org/mythology/rishis_bigdipper.html First Nations of Canada http://adsabs.harvard.edu/full/2008JRASC.102...59D The Myths of Ursa Major, The Great Bear https://www.aavso.org/myths-uma Ursa Major and the Big Dipper http://burro.astr.cwru.edu/Academics/Astr201/Spring/Spring.html Star Story https://astrosociety.org/edu/publications/tnl/42/act2.html Full transcript of each episode is available upon request from peaceout@bedtime.fm. Peace out and peace within. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Show your Glow

This is our last episode before our winter break! We'll be back in early January. The Northern Lights are a magical light show in the sky brought to us by Mother Nature! But what are they exactly, and why do they appear? Today we are going to explore the science and the stories behind the Aurora Borealis while we breathe and stretch. This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! We got all our facts on the Northern Lights from https://www.cbc.ca/kidscbc2/the-feed/what-are-the-northern-lights . Full transcript of each episode is available upon request from peaceout@bedtime.fm . Peace out and peace within. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Tried and True

"This is what we really hoped and imagined in our mind's eye," - NASA's Jet Propulsion Laboratory Rob Manning. NASA's Mars Insight lander reached Mars last week but work on this started a long time ago when humans imagined themselves reaching another planet. This relaxation story has three breathing exercises and we talk about how it's important to try new things and to get up and try again when things don't work out. This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! We were inspired by Emma Seppala's article on Quartz! Check it out for amazing advice on supporting your child's happiness and success: https://qz.com/1021749/a-leading-happiness-researcher-says-were-giving-our-kids-bad-advice-about-how-to-succeed-in-life/ Constellation books that I found for Kira and anyone else who's curious about the stars: Exploring Constellations by Sara Latta https://qz.com/1021749/a-leading-happiness-researcher-says-were-giving-our-kids-bad-advice-about-how-to-succeed-in-life/ Zoo in the Sky: A Book of Animal Constellations by Jacqueline Mitton https://www.amazon.com/Zoo-Sky-Book-Animal-Constellations/dp/0792259351/ref=as_at?creativeASIN=0792259351&imprToken=snPM0CYRXVoWjnauelOOfg&slotNum=5&s=books&ie=UTF8&qid=1533135923&sr=1-1&keywords=zoo+in+the+sky&linkCode=w61&tag=livimontnow09-20&linkId=a0e0bff70b59d6e1538f8e6747e2b67e&language=en_US Child's Introduction to the Night Sky by Michael Driscoll https://www.amazon.com/gp/product/157912366X?ie=UTF8&tag=stormthecastl-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=157912366X) Exploring the Night Sky: The Equinox Astronomy Guide for Beginners by Terence Dickinson https://www.amazon.com/gp/product/0920656668?ie=UTF8&tag=stormthecastl-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0920656668 Find the Constellations https://www.amazon.com/gp/product/054713178X?ie=UTF8&tag=stormthecastl-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=054713178X Mars facts from https://www.cbc.ca/news/technology/nasa-insight-mars-landing-success-1.4921165 https://www.esa.int/esaKIDSen/SEM3L6WJD1E_OurUniverse_0.html Full transcript of each episode is available upon request from peaceout@bedtime.fm . Peace out and peace within. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Neptune Namaste

We're heading to Neptune today! Today we are focused on standing strong and standing up for ourselves, all while learning a little about the planet Neptune! There are three different relaxation exercises in this story that you can do at home or in the classroom. This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! We got our Neptune facts from ESA Kids: https://www.esa.int/esaKIDSen/SEM7CTMZCIE_OurUniverse_0.html Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Solid/Liquid/Gas

Check out Chanel's yoga teacher training fundraiser and get a special Peace Out story with personalized greeting! https://www.gofundme.com/peace-out-yoga-teacher-training/ This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast . We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! There's a cute BBC Bitesize video about solid, liquid, and gas at https://www.bbc.com/bitesize/articles/zsgwwxs . More about all five states of matter here: http://www.chem4kids.com/files/matter_states.html . Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Petite Pluto

Check out Chanel's yoga teacher training fundraiser and get a special Peace Out story with personalized greeting! https://www.gofundme.com/peace-out-yoga-teacher-training/ We're off to Pluto! Once one of the nine planets of our Solar System, Pluto is now considered a dwarf planet…and still an interesting one that we'll explore with some breathing and gentle movement exercises. One of our exercises is a fun one that involves spinning, so make sure you have cleared the floor area and have enough space to do this safely! SafeSPACE submissions: If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @bedtimefm or Twitter @peaceoutpodcast. We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! We got our facts about Pluto from the European Space Agency website for kids: https://www.esa.int/esaKIDSen/SEM8BTMZCIE_OurUniverse_0.html Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Life, the Universe and Everything

And just like that, we're back. Thank you for your patience as we take a little break to rest and get ready for this new season of Peace Out! This season we're heading out to space, and with that, we are introducing a new feature: SafeSPACE. If your child would like to share where/who/what their safe, happy, or calm space is, please send in a recording of them, picture, or message to peaceout@bedtime.fm or on our Facebook page @ bedtimefm or Twitter @peaceoutpodcast. We'd love to hear what makes them feel this way and why and we'll share it on a future episode or on our social media! I really want to learn to do yoga teaching professionally and I think being qualified will allow me to bring more structured guidance and relaxations to Peace Out. I have a personal gofundme page that I'd appreciate you spending a moment to check out, and hopefully feel empowered to support. Go to https://www.gofundme.com/peace-out-yoga-teacher-training . Thanks for reading! © 2018 Peace Out Podcast, BedtimeFM. All rights reserved. All episodes are written and narrated by Chanel Tsang and produced by Rob Griffiths. Please do not use without permission.

Coming Soon

Peace Out season 3 is almost ready. As a huge thank you to all of you, we made our new intro with the help of a few listeners. We didnt have SPACE 🚀 to fit everyone in but we hope you like it. I hope you're as excited as I am. Love you to the MOON 🌖 and back. Peace out and Peace within. Chanel 💜 Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Season Finale

Peace Out is going on summer break! I'm taking the summer off to spend time with my daughters and also start a new job…at a university research lab that studies the social and emotional development of children! Pretty perfect, right? On behalf of the Bedtime FM team—that's Rob, Jess, Amy, Kellie, and me— I want to thank you for listening, leaving us reviews on iTunes, and sending us messages and photos of you listening to Peace Out. If you haven't had a chance, please leave us a review on iTunes. This helps other teachers, parents, and kids find us! We'll be back with Season 3 in September 2018! Don't forget to

Get Comfy!

Peace Out podcast is going on summer break soon! After today's episode we have one more until we're back in September 2018.

Top of the Mountain

Kaala and Chuff have finally reached the top of the mountain! They're about to find the treasure! But there are some surprises along the way…and more surprises to come as we wind down Season 2 of Peace Out! The second half of today's episode does not have much movement so be prepared to get really comfortable while you listen during that part of our relaxation story! Enjoy! So many questions…but guess what, Kaala and Chuff's adventure is not done yet! We have two more episdoes of Season 2 left, and there is a big surprise for Kaala and Chuff at the end…so come back in two weeks when we have two special guests joining us before our season finale episode! What do you think the surprise is? You can tweet your guesses to @PeaceOutPodcast or email them to me at peaceout@bedtime.fm or on Facebook . Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Stop Bothering Me!

What can you do when someone is annoying or bothering you? Today we talk about three things you can do if this happens. 1. Tell them to stop. 2. Ignore them or walk away if you can. 3. Ask a grown-up that you trust for help. Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

It's Impossible!

It's hopeless! I'm never gonna get it! We're never going to get there! I can't do this! Does that sound familiar? Feeling like something is impossible to do is frustrating and upsetting for us, and even more so for children who are still developing the tools to deal with these feelings of hopelessness. Today we talk about those feelings and what we can do to work on them. If you'd like to share what goals you're working on with us, please email us at peaceout@bedtime.fm or

Helping Hand

At the highest altitude, For centuries lay a multitude Of treasures beyond all imagination That will one day save the our humble nation. Riches that will only be unburied By one who is pure of heart and deed Who will pass through fire, water, air, and earth And defeat monsters to prove their worth. The fortune you seek to win Is unlocked by power from within. In this episode, we talk about helping others. Our main characters are Kaala, a red panda, and Chuff, a snow leopard. Red pandas are an endangered species and snow leopards are a vulnerable species. You can learn more about both beautiful animals and how you can help at worldwildlife.org or another animal charity. Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Sleepy ZZZZZ

Zzzzz…Kaala and Chuff are very sleepy after a long swim and journey to meet another group of red pandas. As they rest and dream, we'll do the same with some new breathing and gentle movement exercises. We end this relaxation story with a little lullaby, so this is a good one to listen to before bedtime! Resources The evening is coming, the sun sinks to rest,The crows are all flying straight home to their nest."Caw" says the crow as she flies over head,"It's time little people were going to bed" Bedtime Song Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Because I'm Happy

Today we talk about being happy! 😄 Kaala the red panda and Chuff the snow leopard have met someone special…find out who in this relaxation story as we talk about the feeling of happiness! If our stories make YOU happy, we'd be very grateful if you'd consider making a donation to Bedtime FM . Go to bedtime.fm/support for more details or to donate. Our entire team is made up of parent volunteers so any donation you make will help keep the lights – and the mics— on! Questions What makes you happy? Think of someone, a friend, parent, or neighbour. Can you name one thing that makes them happy? Is this something you can help with?The next time you're feeling happy, really happy, try to take a moment to memorize that feeling. Then try to recall that feeling next time you're feeling sad. Are smiles really contagious? Give it a try this week. Smile at someone and see if they smile back! Resources How a Simple Smile Benefits Your Brain and Body Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Feeling Blue?

Feeling sad doesn't feel good…but did you know that sadness can help us sometimes? We explore the feeling of sadness in this relaxation story with Kaala the red panda and Chuff the snow leopard. Check out the sources we used

JEALOUS, MUCH?

Jealousy is a hard emotion to deal with or even admit to being. It brings out negative feelings that make us feel bad about ourselves. Kaala is feeling jealous of Chuff in today's story and has to deal with those feelings. Find out what she does and how you can get over the feeling of jealousy too. Check out the links below for more resources on jealousy including sibling jealousy. A relaxation story for children ages 5–13 years old. Questions Do you have a brother or sister? Have you ever felt jealous of them? Do you think they ever feel jealous of you? Have you talked to your parents/caregiver about this?Mila has an older sister who does really well in school, has a lot of friends, won awards for chess and soccer, and is also really kind. Mila sometimes feels jealous of her sister. If you were Mila's friend, what could you tell her to help her feel better and less jealous?Name three things about yourself that you like or feel proud of. References Rhododendrons in Nepal S even Ways to Reduce Sibling Jealousy by Michele Borba Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Scared

What are you afraid of? Everyone is afraid of something, so what can we do to face our fears? Kaala has to face her fear of the dark today. Check out peaceoutpodcast.com for more questions and links to helpful resources after your listen! Questions 1. (Naming the fear) What is something that you are secretly (or not-so-secretly) afraid of? 2. (Understanding the fear by breaking it down into smaller pieces) Think of at least two reasons why you find that scary. What are some things you can do to make yourself feel better/less scared/safer about those reasons? 3. (Facing your fear) Check out the https://www.anxietybc.com/parenting/helping-your-child-face-fears for tips of making a "fear ladder" to help face your fears. Resources http://kidshealth.org/en/kids/comments-scared.html# Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Just for Grown Ups!!

This is our first episode written especially for grown-ups! You're busy but it's so important to take some time for yourself to rest and recharge so that you can go back and give your best to your family, work, and all the other things that are happening. Written so that it can be listened on the go (in the car, on the bus), before you go to sleep, or anytime in between! Let us know what you think of this episode by tweeting us @PeaceOutPodcast, messaging us on Facebook @BedtimeFM , or emailing PeaceOut@Bedtime.fm. Subscribe and leave us a review on Apple Podcasts too, that really helps us! Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Peaceful Pirates

We take a short break from the main Peace Out story to bring you a mini mindfulness story. In this mini episode, we are pirates ☠️ out on the open sea and it's about to rain. ⛈ This mindfulness story is suitable for children ages 5-12 years old. Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

H.A.L.T

Thanks for joining us. Last time, Kaala the red panda, who is out in the mountains, looking for an ancient treasure, met a new friend—a vegetarian snow leopard named Chuff! Today we'll hear more about Chuff and also talk about H.A.L.T. I wonder what that stands for? Questions When is a good time for you to "press pause" for just a minute to do the Calm Down Countdown or just be quiet and still? Give it a try today and then repeat it tomorrow and the next day.Do you remember what H.A.L.T. stands for? (hungry, angry, lonely, tired)When was the last time you felt really hungry, like you were starving? Were you able to get something to eat soon after? Can you imagine if you weren't able to eat until nighttime? Or the next day? How would that feel like?Think about three ideas to help your local food bank. Can you choose one to work on this week? Can you think of at least one grown up who will help you with this? Resources: Snow Leopard Facts The Anger Iceberg H.A.L.T. 20 Service projects for kids to fight hunger Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or

Shy

Kaala's making her way up the mountains, in search of an ancient hidden treasure. But something's happened—someone's been following her! Today we talk about shyness and introverts. If you've been enjoying Peace Out, please consider making a donation to keep our podcast ad-free! Go to bedtime.fm/support for more details. Thank you! Questions When do you feel shy (meeting new people, first day of school, at a party, etc.)?Think of something that someone has done to make you feel less shy.Who's your best friend? Do you remember how you felt when you first met?Do you have a friend who you like now but wasn't sure if you'd like them when you first met? How did you become friends? Resources: The Shy Spectrum in Kids: Should You Be Concerned About Your Child's Shyness? https://www.psychologytoday.com/blog/shyness-is- nice/201306/the-shy- spectrum-in- kids Are You Shy, Introverted, Both, or Neither (and Why Does It Matter)? https://www.quietrev.com/are-you- shy-introverted- both-or- neither-and- why-does- it-matter/ Raising an Introvert in an Extroverted World http://www.parents.com/kids/development/shy/raising-an- introvert/ Study Sheds Light on What Makes People Shy https://www.livescience.com/6291-study- sheds-light- people-shy.html Shyness and children http://raisingchildren.net.au/articles/shyness_what_to_do_about_it.html Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Anxiety

After working through her indecision, Kaala the red panda has decided to go out to look for the ancient hidden treasure in the Himalayan Mountains! She'll be the first red panda to venture off that far and will have to figure out how she's going to find the energy and the courage to do it. This week Kaala is making plans to go, but is starting to worry and feel anxious about the huge journey ahead. When was the last time you felt worried about something? Everyone worries and feels anxious sometimes, but what can we do about it? A relaxation story for children ages 5–13 years old. Questions: Do you worry about anything? What is it?What makes you feel better when you're worried?Can you think of two grown-ups that you trust, whom you can go to if your worries are not going away? (You can think of them in your head if you'd like.) Sources: https://www.anxietybc.com/ http://www.therapistsb.com/blog/post/5-4- 3-2- 1-coping- technique Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Indecision

Decisions, decisions! Why is it so difficult to make a choice sometimes? In this relaxation story we explore the feeling of indecision and talk about ways to make the decision-making process easier for kids as we do gentle breathing and movement exercises. A relaxation story for children ages 5 – 12 Questions: What is a big decision that you had to make recently? How did you come to that decision? If you're having trouble making a decision, can you think of at least one grown up that you trust that can help you narrow down your choices and work it out? What is a decision that you are facing now? Do you know what you're going to do? If you're not sure, can one of the tips we talked about today help? (narrow choices to two, thinking about why you want to do this, thinking about the consequences of the two choices). Sources: https://www.psychologytoday.com/blog/the-power-prime/200910/parenting-decision-making http://www.huffingtonpost.com/renee-jain/help-your-kids-avoid-the-indecision-blues_b_4064633.html Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Curiosity

Being curious is the start of any adventure! Curiosity makes you take that first step towards learning something new and fun and exciting! In this relaxation story, we are going to use our imagination to explore our curiosity as we learn a little more about the ancient buried treasure that Kaala the red panda is seeking! A relaxation story for children ages 5 – 12 Questions: 1. What are you curious about right now? How can you find out more about it? 2. When we think of "treasure," we usually think of gold and jewels in a treasure chest. A treasure is something that is precious and valuable to someone. What other treasures can you name? What is something that you have that you really treasure? How would you feel if you lost it? 3. We all have different interests. If you had a friend who wanted to play a game that you didn't want to play, what would you say or do? Why? Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Calmness

Episode 1: Calmness Have you ever been told to "calm down"? What exactly is calmness and how do you get there? Listen to our first relaxation story of Season Two! This season we'll focus on a new emotion each story as well as the adventures of a new character that Peace Out listeners voted for last season! Each relaxation story will focus on breathing, visualization, gentle movements and will include questions to help continue the conversation at home or in class. A relaxation story for children ages 5 – 12 Questions: What are some of the things that make you happy or excited? How does your body or mind react to happy feelings (examples: smiling, laughing, burst of energy, feeling like you can do anything)?What are some things that make you angry or sad? How does your body and mind react to those feelings (examples: face gets red and feels hot, want to be alone, crying)?"However you feel is okay—the important thing is how you DEAL with how you FEEL." What does this mean to you? Are you going to try practicing doing a mini Calm Down Countdown every day this week? Why is it important to make time to pause and have a quiet moment of peace and rest every day?What other things help you feel calmer? We'd love to hear about what works for you! Send us a tweet @PeaceOutPodcast, a message on Facebook @BedtimeFM, or an e-mail at peaceout@bedtime.fm . Red panda information found at: https://redpandanetwork.org/ https://en.wikipedia.org/wiki/Red_panda Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://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

Sun Salutations

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.

Autumn Leaves

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 MacLeod Licensed 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

Bike Adventure

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 MacLeod Licensed 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

Circus Spectacular

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

Unicorn!

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

All About the Music

🎶 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 MacLeod Licensed 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

Come Fly With Me!

Welcome aboard Bedtime FM Airways! This is the final boarding call for anyone who is in need of a relaxing mini mind vacation! Fly with us through the clouds as we stretch, breath, and imagine our way to our destination: your favourite place on earth! A mindfulness story suitable for children aged 5–10 years old. "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

Don't React, Respond!

Everyone gets angry and feels upset sometimes, but when you do, do you react or respond? There's a big difference between reacting and responding, and in today's episode, we talk about how to be more mindful of our emotions and actions by pausing before responding. The focus will be on listening and breathing, with very little movement, so this would be a great episode to play in the car! A mindfulness story suitable for children aged 5–10 years old. "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

Ready, Set, Grow!

"Every child is a different kind of flower and all together make this a world a beautiful garden." Pretend to be a flower, growing out of a tiny seed into a beautiful strong plant. Today's story is a great visualisation exercise that also introduces the life cycle of a plant and touches on the importance of diversity in both plants and people. A mindfulness story suitable for children aged 5–10 years old. "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

Belly Breathing

Today we talk about asthma and test out how it feels like to have asthma. We also try out a breathing exercise called belly breathing that is meant to increase airflow to your lungs. Suitable for children aged 5–12 years old. "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

Water Cycle

Join us for a journey through the water cycle! We're going to imagine ourselves as tiny drops of water falling from a rain cloud, rushing through a waterfall, and evaporating back up to the sky. We'll focus on breathing, gentle movements, and visualization for this short story. Suitable for children aged 5–12 years old. "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

Superhero

Need a quick pick-me- up? This is a short relaxation story inspired by superheroes! We'll stretch, breath, and talk about how we can be everyday superheroes by using a super power that we can all have: compassion! Suitable for children ages 5–9 years old "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

Dandelion Days

What better way to calm down than to imagine that you're a fluffy dandelion seed floating on a warm spring breeze? This relaxation story was written for children aged 5-10 years old and can be enjoyed at home or in the classroom. "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

Into the Forest

Today we're going to use our senses and imaginations to explore a special forest—your forest! We'll also introduce the concept of shinrin-yoku, or forest bathing, and encourage everyone to go outdoors and spend time in nature after listening to this relaxation story. More about forest bathing can be found at http://www.shinrin-yoku.org/shinrin-yoku.html . A relaxation story suitable for children ages 6–12 years old. "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

The Tortoise and the Hare

The tortoise and the hare like you've never heard before. Instead of racing, we'll be using the idea of running in a relaxing way for your body and mind. A favorite children's classic with a calming twist. Written for children ages 5-10 years old "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

A Trip to the Moon

Sometimes when it's noisy or there's too much going on, it can help to find a quiet space of our own to take a moment to breathe and find some peace. But what if you can't find a quiet spot right away? Today we're going to go to a place that is always quiet and where we can always go...using our imagination! Written for children ages 6-12 years old "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

Underwater Adventure

Take a dive into the ocean of your imagination! We'll meet a dolphin, jellyfish, and even a shark! A fun relaxation story for children ages 5-10 years. "Odyssey" and "Garden Music" Kevin MacLeod Licensed 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

The Little Monkey

A mini monkey decides to jump on you, so you'll have to stretch, breathe, and move so that the monkey jumps back off! A calm down story for children ages 4-6 years. "Odyssey" and "Garden Music" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/ Keep in touch!

Peace Out Presents: Big Emotions: Kids Listen Mashups About Feelings - Jealousy & Openness 😒💛

Hello! I'm sharing an episode from an exciting new podcast series all about BIG emotions from Kids Listen, a grassroots organization of advocates for high-quality audio content for children. Peace Out is a proud member of this awesome group and I'm honoured that this episode, Jealousy & Openness (Part 2) , features a gratitude exercise from our " JEALOUS, MUCH? " episode from season two. THANK YOU to Tal Kelly of @kids_listen_mashups , Jenna Clarke of @koalakids.fm , and Dr. Eileen Kennedy-Moore of @drfriendtastic for their incredibly hard and thoughtful work on this series. Find Big Emotions Mashups on small talk.fm or wherever you love listening to podcasts. Get comfortable, relax, and enjoy the episode! - Chanel Jealousy & Openness (Part 2) 😒💛 Welcome back to Big Emotions! In Part 1 of Jealousy & Openness, we explored the sting of jealousy and the pull of envy - and learned how these tricky emotions can actually guide us toward what matters most. Now in Part 2, we lean into their opposites: openness and contentment . You'll hear stories that encourage us to try new things, connect with others, and appreciate what we already have, even while holding space for the harder feelings. Contributing podcasts in this episode: ChopChop • Tales from the cloud sea • Peace Out • Koala Tots Hosted by: Dr. Eileen Kennedy-Moore from Kids Ask Dr Friendtastic PDF Activity Sheet for SEL Check out the music in each episode About this series: Big Emotions: Kids Listen Mashups is a 7-part audio adventure where creators from the Kids Listen community come together to explore feelings in all their shapes and sizes. Each episode pairs two related emotions, sharing original clips and reflections to help kids (and grownups!) understand, name, and navigate their feelings.

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

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

Calm Down Workbook for Kids by Chanel Tsang

[Season Finale coming soon. Winners of the Red Panda Ranger Challenge are posted now on peaceoutpodcast.com!] I wrote a book! Peace Out: Calm Down Workbook for Kids is available now! The book includes 40 small sections, with each section including a two page story designed to help kids calm down, relax and think creatively about various interesting subjects, followed by a yoga relaxation exercise and a mindful "moment" to help them manage their thoughts and emotions. Just in time for back-to-school, and a fun addition to your bedtime (or anytime!) routine. You can buy the Calm Down Workbook for Kids at: Barnes & Noble Indigo Amazon BAM! Bookshop.org Get updates on our Twitter, Instagram, and Facebook as well as our Peace Out Podcast Mailing List . 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/ "Easy Lemon" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Questions? Please e-mail hello@chaneltsang.com

Peace Out Presents: The Ten News

We're taking a little break, but don't worry, I'm sharing an episode from one of my podcast friends! But first... RED PANDA PLUSH TOY PRIZE DRAW DEADLINE EXTENDED! Yes, you can still enter our lucky draw for a red panda plush toy from our collaborator the Red Panda Network until August 10th ! Go to our entry form here for all the details. Don't delay because you'll need to complete the Red Panda Ranger Challenge and there are 5 to do. And now, to today's guest episode... Presenting The Ten News: Movies & More: 'The Little Mermaid', 'The Super Mario Bros', & 'Hailey's On It!' 🎥 🧜‍♀️ What we're watching at The Ten News: Disney's, 'The Little Mermaid' and Ten'er Mia gives her review 🎥 Ten'er Vincent shares his pros and cons of the Super Mario Bros movie 🎙️ Actor, Gary Anthony Williams, of Disney's, 'Hailey's On It!' shares a sneak preview of the new show 🐙 Trivia with Tessa: Do you know how many tentacles Ursula the sea witch has? About The Ten News 🗞️ The Ten News podcast explores topics that kids care about most including events, sports, science, gaming, pop culture, entertainment, and more! 🌎 It's a great way for you and your family to stay connected with what's going on in the world. 🤩 The Ten News also features some pretty awesome guests; LEGO Masters Judge Amy Corbett, America's top doctor Dr. Anthony Fauci, Sarah Natochenny, the voice of Ash Ketchum for Pokemon fans, and many more. 🤔 Our episodes are all about staying kind, cool, and curious. 🎧 We hope you enjoy listening to The Ten News! 👋 Say hi at hello@thetennews.com Instagram - https://www.instagram.com/thetennews/

Peace Out Presents: Kids Listen Summer Sampler 2023

IReady to find your new favourite podcasts? It's Summer Sampler time! Peace Out is a proud member of Kids Listen, a non-profit organization advocating for great children's podcasts. Beacause summer is a great time to try out new things, I thought you might enjoy trying out a selection of different Kids Listen member podcasts. This epsiod features small tastes of shows to pique your curiosity, stretch your imagination, tickle your funny bone, and help you find your calm. Learn more about Kids Listen at https://www.kidslisten.org/ Girl Tales: http://www.girltalespodcast. com Book Club for Kids: http://www.bookclubforkids.org Like You: http://www.likeyoupodcast.com Power Dog Adventures: https://www. powerdogadventures.com/ Unspookable: http://www.soundsingtonmedia. com Stoopkid Stories: https://stoopkidstories.com/ Peace Out: http://www.peaceoutpodcast.com What If World: http://www.whatifworldpodcast. com/ Dorktales Storytime Podcast: http://dorktalesstorytime.com Fina Mendoza Mysteries: http://finamendozamysteries. com Kids Listen audio transitions by Dan Saks of http://www.noodleloafshow.com KL Summer Sampler 2023 produced by Lynn Hickernell of http://goodwordspodcast.com Thank you, Dan and Lynn!

Presenting Dorktales Storytime: Big Bad's Big Feelings

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

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

Guest Episode! Stoopkid Stories

Today I am sharing an episode from the awesome Stoopkid Stories Podcast. It's called Black History 365 and is a great introduction to why it's so important that we learn about Black history and culture all year round, recognizing the amazing things that Black people have accomplished and the great and important things they're doing today! Did you know that listeners love Stoopkid Stories so much that it's been turned into a live musical? Check out her newly update website