Peace Out Podcast

By Chanel Tsang

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Rate for this podcast

Subscribers: 694
Reviews: 2

J O'Sullivan
 Jan 4, 2020
My class LOVE this podcast...cant wait for more episodes in 2020! Love from Ireland

Vaani
 Oct 25, 2019
So relaxing! Makes me feel mindful.

Description

Mindfulness stories that help children calm down and learn social-emotional skills by guiding them through visualization and breathing exercises focused on kindness and fun science facts. Perfect for parents or teachers who want to teach mindfulness and self-regulation. Download the mp3, listen in Apple Podcasts, Google Play, Stitcher, Leela Kids, or listen online at www.PeaceOutPodcast.com. Proud member of Kids Listen, a grass roots organization promoting content just for children.

Episode Date
See Bunny? Sea Bunny!
15:37

Have you ever heard of sea bunnies? They may sound like mythical beings but these little creatures are real! They might not be related to rabbits but they are pretty cute. Join us as we dive under the sea to learn more about sea bunnies as we stretch, breathe, and relax. 

 

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

 

Today’s Themes

Scientific (curriculum connections): Sea Bunnies, animal self-defence, life cycles

Social-emotional connections: Self-regulation, self-care/self-protection

 

Resources

Meet the Adorable “Sea Bunny” Taking Over the Internet National Geographic (includes video)

Meet Jorunna parva, the sea bunny Earth Archives

 

Peace Out Podcast

Producer, Writer, Host                                            Chanel Tsang

Sound Editing                                                           Noah Glenn at Perpetual Motion

 

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

 

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

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

Oct 04, 2021
Turtle Talk
17:05

Kemp’s Ridley Turtles are the smallest sea turtles on earth. Learn more about these incredible creatures as we move, breathe, and learn a new mindfulness activity! We also talk about ahimsa (not harming living creatures) and about making kind choices every day.

 

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

 

Today’s Themes

Scientific (curriculum connections): Kemp’s Ridley Turtle, sea turtles, by-catch

Social-emotional connections: Empathy for others

 

Resources

Kemp’s ridley sea turtle Nature Conservancy Canada

Kemp’s Ridley Turtle Oceana

Understanding and Preventing Fishing Bycatch World Wildlife Organization

Ahimsa (The Concept of Non-Harming in Hinduism) Mahividya

 

Peace Out Podcast

Producer, Writer, Host                                            Chanel Tsang

Sound Editing                                                           Noah Glenn at Perpetual Motion

 

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

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

 

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

Sep 20, 2021
Ocean Breathing
19:54

We’re back! This is the first episode of our fifth season and it’s an ocean adventure! We’re starting off with some cool ocean facts and practice ujjayi (oo-JAI-yee) breathing, or ocean breathing. Ocean breathing is a great way to check in with ourselves, plus it’s super relaxing!

Season 5 Code Word Challenge:

Each episode has one ocean code word.

Collect all 10 code words.

Unscramble them with your family to create the secret ocean sentence!

Go to PeaceOutPodcast.com (after the final episode release) to enter your sentence for a chance to win a special prize!

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

Today’s Themes

Scientific (curriculum connections): Oceans, biodiversity, ecology

Social-emotional connections: Working together, respect and empathy for others and ourselves

 

Resources

Ocean Habitat by National Geographic Kids

10 Ways You Can Help Save the Oceans Oceana: Protecting the World’s Oceans

How Much of the Ocean Have We Explored? National Ocean Service

Why Can You Hear the Ocean When Holding a Seashell to Your Ear? How Stuff Works

 

Peace Out Podcast

Producer, Writer, Host: Chanel Tsang

Sound Editing: Noah Glenn at Perpetual Motion

 

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

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

 

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

Sep 06, 2021
Season 5: Ocean Adventure
43

Get ready to dive into Season 5, an ocean adventure! Join Chanel as we explore the ocean, meet interesting sea creatures, all while we relax and recharge with mindfulness activities. 

Don't forget to follow us on your podcast app so that you don't miss a new episode! 

If you'd like to support the podcast, check out our Patreon for fun perks like stickers in the mail, personalized birthday messages, and bonus episodes based on Patron ideas! 

For all things Peace Out and children's mindfulness (and the occasional sighting of our Peace Out co-producer pup), subscribe to our newsletter and follow us on Instagram, Facebook, and Twitter

Until next week, peace out and peace within! 

 

Aug 30, 2021
Peace Out Live Event! (April 11, 2021)
01:03

Missed the event? For upcoming events and podcast updates, follow us on Facebook, Twitter, and Instagram. Our online home is www.peaceoutpodcast.com.

Join our monthly mailing list for Peace Out Podcast news and mindfulness activities! 

Like what you hear? Become a Peace Out Patron to get access to perks like personalized birthday messages and live Family Yoga Hour with Chanel!

 

Join us on National Pet Day for a live Peace Out relaxation story all about our favourite pets! We’ll play fun mindfulness games and create a Peace Out relaxation story together. 

Sunday, April 11, 202111:00 AM - 12:00 Noon Eastern Time On Zoom Register in advance for this meeting HERE.After registering, you will receive a confirmation email containing information about joining the meeting.

Hope to see you there! 

Subscribe here to our monthly newsletter for mindfulness activities and Peace Out news, like live events such as this one, and updates. 

© 2021 Peace Out Podcast, Chanel Tsang. All rights reserved.

All episodes are written, narrated, and produced by Chanel Tsang.

Please do not use without permission. For more information please contact hello@chaneltsang.com. 

Music credit:

Rainbows by Kevin MacLeod

Link: https://incompetech.filmmusic.io/song/4261-rainbows

License: https://filmmusic.io/standard-license

 

Apr 06, 2021
Loving Kindness Meditation for Children
10:21

In this bonus episode for parents, caregivers, and educators, Chanel shares her favourite mindfulness meditation practice called Mettā Meditation, or Loving Kindness Meditation. This is a practice that comes from Buddhism and its intention is to cultivate an attitude of benevolence and goodwill towards ourself and others, by repeating short phrases, like: “may you be happy” and “may you be healthy.”

Loving Kindness Song 

I hope you're happy

I hope you're happy

And healthy

And healthy

Always be safe

Always be safe

Live with ease

Live with ease

(To the tune of "Frère Jacques")

Subscribe here to our monthly newsletter for mindfulness activities and Peace Out news and updates. 

References:

Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources. Journal of Personality and Social Psychology95(5), 1045–1062. https://doi.org/10.1037/a0013262

Siegel, D. (2015). Part II: Your brain. Brainstorm: The Power and Purpose of the Teenage Brain. S.: Penguin Random House. 

Young, S. (2016). What is mindfulness? A contemplative perspective. In K. A. Schonert-Reichl & R. W. Roeser (Eds.), Mindfulness in behavioral health. Handbook of mindfulness in education: Integrating theory and research into practice (p. 29–45). Springer Publishing.

© 2021 Peace Out Podcast, Chanel Tsang. All rights reserved.

All episodes are written, narrated, and produced by Chanel Tsang.

Full transcript of each episode is available upon request. Please e-mail hello@chaneltsang.com.

Apr 05, 2021
Peace Out LIVE! Upcoming Events
03:12

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

 

Festival of Giving (October 24, 2020)

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

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

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

 

Family Yoga Day! (November 7, 2020)

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

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

Register in advance for this meeting here!

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

 

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

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

 

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

Follow Peace Out on Twitter, Facebook, and Instagram.

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

Copyright 2021 Chanel Tsang. All Rights Reserved.

Oct 22, 2020
Human Beings Being Human
25:19

Get comfy and settle in because we’re going to spend the first part of this guided relaxation talking about mindfulness. This episode is lighter on movement and more focused on listening.

Thank you for joining us this season! We are going to miss you while we are away writing and recording season five

*NEW* Join our new Peace Out Podcast Mailing List for monthly updates, news, and fun mindfulness activities. We have one more episode in Season 4 and then I will be taking a few months to research, write, and record Season 5. There are a few changes coming up and I’ll keep in touch through the mailing list.

Today’s Themes

Scientific (curriculum connections): 

Social-emotional connections: Interconnectedness of nature and humans, compassion, empathy

Resources

Cell (Britannica Kids)

Non-Judgment: What is it? And Why Does it Matter? (4 Benefits) By Patrick Buggy (Simple and clear explanation of non-judgement!)

20/20/20 Rule (to prevent eye strain from looking at screens), American Optometric Association

Give Your Child's Eyes a Screen-Time Break: Here's Why

Why not listen to more of Peace Out from Bedtime FM

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

Aug 10, 2020
Time In, T-Rex! 🦖
17:04

Nothing is as relaxing as a dinosaur’s roar, right? Right? Hmm, well we’re going to try to relax, stretch, and breathe today as we talk about (and pretend to be) the mighty Tyrannosaurus rex! We’ll shake our tails, do the T.rex Twist, and even float in today’s guided relaxation for kids and anyone who is looking to relax mindfully, playfully! ☺

*NEW* Join our new Peace Out Podcast Mailing List for monthly updates, news, and fun mindfulness activities. We have one more episode in Season 4 and then I will be taking a few months to research, write, and record Season 5. There are a few changes coming up and I’ll keep in touch through the mailing list. 

Today’s Themes

Scientific (curriculum connections): Tyrannosaurus rex life cycle, extinction 

Social-emotional connections: Perceptions, open mindedness, anti-racism 

Resources

Tyrannosaurus Rex (American Museum of Natural History)

Tyrannosaurs Rex (National Geographic Kids)

Tyrannosaurus Rex: Facts about T.Rex, King of the Dinosaurs (Live Science)

What Did a Baby T.rex Look Like? (American Museum of Natural History on YouTube, about 6min.)

Baby T. Rex Was an Adorable Ball of Fluff (LiveScience.com)

A relative of T. rex has been discovered in Alberta—and its name is terrifying (CBC Kids News)

Everything We Though We Knew About T.Rex Is Wrong (The Nature of Things with David Suzuki episode, CBC, about 45 mins.) If you’re outside of Canada you can watch the full documentary at https://www.dailymotion.com/video/x6d590l the section on how T.Rex may have sounded starts at 34mins in.

Why not listen to more of Peace Out from Bedtime FM

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

Jul 20, 2020
A Cloud of Cicadas
19:03

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

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

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

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

Today’s Themes

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

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

Resources

Cicadas (National Geographic)

10 scintillating facts about cicadas (CBC)

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

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

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

Why not listen to more of Peace Out from Bedtime FM

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

Jun 29, 2020
Salmon Run Home
18:41

We’re all spending most of our time at home now, so you may relate a lot to our friends in today’s relaxation story: salmon. Salmon have a superpower and that’s finding their way home, no matter how far they swim away. 

We hope that you are safe and happy at home right now. 

Stay well and take care, everyone. 

Today’s Themes

Scientific (curriculum connections): salmon, salmon life cycle, migration patterns, predators, animals’ homing instincts

Social-emotional connections: returning home, roots, family, taking the time to respond vs. react to make good choices

’Resources

Salmon Life Cycle, Marine Institute 

Homing (animal behavior), Britannica

Salmon Run at Port Hope, Ontario (YouTube video, about 20seconds, shows the salmon jumping over a waterfall!)

Fish: Salmon Fish at Sea and Fish Spawning - Something Fishy: Kids Lesson 6

(YouTube video, about 5 minutes, created for 10-12 year-olds)

Salmon Run – Bronte Creek Underwater (YouTube video, about 4 minutes)

Why not listen to more of Peace Out from Bedtime FM

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

Jun 14, 2020
A quick update
07:00

We just wanted to let you know about an update to the Peace Out schedule

Why not listen to more of Peace Out from Bedtime FM

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Jun 01, 2020
Field Trip to Peace Out Park!
12:44

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 follow us on Facebook or Twitter

May 18, 2020
Howdy, Partner: Seahorse Life
20:20

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

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May 03, 2020
See Star? Sea Star!
17:49

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 follow us on Facebook or Twitter

Apr 22, 2020
Find your Forest
18:06

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

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Apr 06, 2020
Time to Pause: Friday
05:44

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! 

Subscribe to Peace Out on Apple Podcasts or your favourite podcast app. You can also listen at peaceoutpodcast.com

Why not listen to more of Peace Out from Bedtime FM

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

Mar 27, 2020
Time to Pause: Thursday
04:27

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)

Subscribe to Peace Out on Apple Podcasts or your favourite podcast app. You can also listen at peaceoutpodcast.com

Why not listen to more of Peace Out from Bedtime FM

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

Mar 26, 2020
Time to Pause: Wednesday
04:38

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!)

Subscribe to Peace Out on Apple Podcasts or your favourite podcast app. You can also listen at peaceoutpodcast.com

Why not listen to more of Peace Out from Bedtime FM

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

Mar 25, 2020
Time to Pause: Tuesday
06:37

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! 

Subscribe to Peace Out on Apple Podcasts or your favourite podcast app. You can also listen at peaceoutpodcast.com

Why not listen to more of Peace Out from Bedtime FM

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

Mar 24, 2020
Time to Pause: Monday
06:36

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! 

Subscribe to Peace Out on Apple Podcasts or your favourite podcast app. You can also listen at peaceoutpodcast.com

Why not listen to more of Peace Out from Bedtime FM

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

Mar 23, 2020
Time to Pause: Introduction
02:33

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

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

Follow us on Twitter (@peaceoutpodcast), Instagram (@peaceoutstories), and Facebook (@bedtimefm). 

Why not listen to more of Peace Out from Bedtime FM

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

Mar 20, 2020
Tomatoes, Bees, and Me
15:38

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 follow us on Facebook or Twitter

Mar 16, 2020
Mycelium Mindfulness
17:02

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)

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Mar 02, 2020
Geodes: A Look Inside
19:11

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”)

ResourcesAll About Geodes and How They Are Formed A Very informative video, appropriate for childrenAre Crystals the New Blood Diamond? By Eva Wiseman, The Guardian. For older children, parents, educatorsDo You Know Where Your Crystals Come From? By Emily Atkin, The New Republic. For older children, parents, educatorsTrashNothing.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

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Feb 17, 2020
Pebble Patience
18:50

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 GeographicFour 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

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Feb 03, 2020
For our listeners: Your SafeSPACE recordings
14:43

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!

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Jan 20, 2020
Hello! Just checking in
03:03

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 

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Nov 05, 2019
Star Stuff
15:51

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 subscribe to Peace Out so that you don’t miss us when we return!

Connect with us for podcast updates and other children’s mindfulness, yoga, and other fun things for children and families!

Twitter @peaceoutpodcastInstagram @peaceoutstoriesFacebook @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.

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Jul 01, 2019
Check It Out
15:10

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 @peaceoutpodcastInstagram @peaceoutstoriesFacebook @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 follow us on Facebook or Twitter

Jun 20, 2019
Reflect, Respect, Connect
13:27

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 @peaceoutpodcastInstagram @peaceoutstoriesFacebook @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 follow us on Facebook or Twitter

Jun 03, 2019
A Return to the Moon
16:36

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 follow us on Facebook or Twitter

May 20, 2019
Try, Try, and Try Again
15:45

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

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May 06, 2019
Ground Level
17:27

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 @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 follow us on Facebook or Twitter

Apr 22, 2019
Just Breathe
13:01

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 follow us on Facebook or Twitter

Apr 02, 2019
Space Rocks! ☄️
15:46

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

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Mar 18, 2019
Livin' the Dream
18:52

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 follow us on Facebook or Twitter

Mar 04, 2019
The 3 B's
09:59

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

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Feb 18, 2019
Lighten Up
14:43

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

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Feb 04, 2019
The Deep Dark
14:50

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 councillorOther 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

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 follow us on Facebook or Twitter

Jan 21, 2019
Create Constellations
16:25

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 Questionshttp://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 Canadahttp://adsabs.harvard.edu/full/2008JRASC.102...59D

The Myths of Ursa Major, The Great Bearhttps://www.aavso.org/myths-uma

Ursa Major and the Big Dipperhttp://burro.astr.cwru.edu/Academics/Astr201/Spring/Spring.html

Star Storyhttps://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.

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Jan 07, 2019
Show your Glow
14:01

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 follow us on Facebook or Twitter

Dec 17, 2018
Tried and True
15:27

"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 Lattahttps://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 Mittonhttps://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 Driscollhttps://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 Dickinsonhttps://www.amazon.com/gp/product/0920656668?ie=UTF8&tag=stormthecastl-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0920656668

Find the Constellationshttps://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-1.4921165https://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

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Dec 03, 2018
Neptune Namaste
14:09

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

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Nov 05, 2018
Solid/Liquid/Gas
13:52

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

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Oct 22, 2018
Petite Pluto
14:00

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 follow us on Facebook or Twitter

Oct 08, 2018
Life, the Universe and Everything
16:15

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. For more information please contact peaceout@bedtime.fm.

Music:

Garden Music - Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 3.0 Licensehttp://creativecommons.org/licenses/by/3.0/

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Sep 24, 2018
Coming Soon
17

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 💜

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Sep 21, 2018
Season Finale
15:14

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 subscribe to Peace Out on iTunes or where you listen to podcasts so you don’t miss us when we come back!

Did you know? 

“Kaala” is what the Limbus people in Nepal know red pandas as. It means dark and refers to the lower part of the red panda’s body! 

“Chuff” is the puffing sound that snow leopards make. They cannot roar!

Keep in touch! 

Subscribe: iTunes or where you listen to podcasts

Website: www.peaceoutpodcast.com 

Facebook https://www.facebook.com/bedtimefm 

Twitter @peaceoutpodcast

E-mail peaceout@bedtime.fm 

Donate: www.bedtime.fm/donate 

Adopt a Red Panda or Snow Leopard/make a donation towards their conservation: 

https://gifts.worldwildlife.org/gift-center/gifts/Species-Adoptions/Red-Panda.aspx?sc=AWY1800OQ18317A01909RX&_ga=2.96586143.1643802707.1529627609-980371969.1510409903 

https://www.snowleopard.org/take-action/

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Jun 25, 2018
Get Comfy!
11:55

Peace Out podcast is going on summer break soon! After today’s episode we have one more until we’re back in September 2018. Subscribe to Peace out on Apple Podcasts or where you listen to podcasts so you don’t miss us when we get back!

Special thanks to our friends Andrew and Polly of EarSnacks for their contribution to today’s episode.

EarSnacks is an amazing and unique podcast full of music, science, art and culture in a fun-filled podcast for the whole family! Check them out on iTunes or at earsnacks.org!

And a BIG, ENORMOUS, HUMONGOUS thank you to Gavin, Zoe & Luke, Alexander & Lucy, Yitsy Zev, Miriam, Temina, and Sarah Chana for being part of today's episode!

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Jun 11, 2018
Top of the Mountain
16:45

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.

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May 28, 2018
Stop Bothering Me!
11:20

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.

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May 14, 2018
It’s Impossible!
14:25

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 find us on Twitter @peaceoutpodcast or Facebook @bedtimefm. We’d love to hear from you! 

Do you like these Episodes? Why not leave a review?

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Apr 27, 2018
Helping Hand
10:42

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/

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Apr 09, 2018
Sleepy ZZZZZ
09:10

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/

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Mar 26, 2018
Because I'm Happy
09:47

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/

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Mar 12, 2018
Feeling Blue?
10:18

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 for more information on feeling sad and how to help your children cope with that. 

Questions:

When was the last time you felt sad? What made you feel sad? Why?What helps you feel better when you’re feeling sad? Can you name at least three things you can do? Can you think of at least two people you can talk to when you’re feeling down?If you were feeling sad and that sadness wasn’t going away, who could you talk to? What can you do if you see someone else feeling sad? 

Sources:

Feeling Sad and Depression

Why It’s Good to Feel Sad

How to Help Kids Who Are Feeling Sad

Let it Out: How to Cope with Feeling Sad

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/

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Feb 12, 2018
JEALOUS, MUCH?
10:17

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

Seven 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/

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Jan 29, 2018
Scared
11:37

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/

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Jan 15, 2018
Just for Grown Ups!!
06:40

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/

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Jan 01, 2018
Peaceful Pirates
06:22

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/

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Dec 19, 2017
H.A.L.T
14:20

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

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Dec 04, 2017
Shy
15:36

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/

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Nov 20, 2017
Anxiety
13:52

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/

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Nov 06, 2017
Indecision
17:37

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/

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Oct 23, 2017
Curiosity
15:26

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/

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Oct 09, 2017
Calmness
17:21

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/

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Sep 25, 2017
Sun Salutations
18:40

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

A relaxation story for children ages 5 – 12 

Transcript:

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

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

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

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

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

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

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

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

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

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

Take another deep breath in…and let it out.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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May 29, 2017
Autumn Leaves
12:47

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

A relaxation story for children aged 5 - 12.

Transcript:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I think that I shall never see

A poem lovely as a tree.

Until next time, peace out, and peace within.

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

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

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

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May 22, 2017
Bike Adventure
13:50

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

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

Transcript:

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

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

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

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

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

Ready?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Now let your neck relax.

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

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

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

Keep everything we’ve just relaxed nice and loose.

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

Hips now. Let them sink deeper.

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

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

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

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

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

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

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

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

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

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May 15, 2017
Circus Spectacular
14:45

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

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

Transcript

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

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

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

[CIRCUS MUSIC PLAYS]

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

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

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

[CIRCUS MUSIC FADES IN]

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

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

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

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

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

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

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

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

You all make great clowns!

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

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

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

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

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

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

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

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

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

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

[CLASSICAL MUSIC PLAYS]

If you’re rocking, slowly come to centre.

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

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

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

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

Until next time, peace out…and peace within.

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

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

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

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May 08, 2017
Unicorn!
06:55

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

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

Transcript

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

-       - - - -

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

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

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

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

Why not listen to more of Peace Out from Bedtime FM

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

May 01, 2017
All About the Music
07:25

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

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

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

Transcript

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

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

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

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

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

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

10…9…8…7...6...5...4...3...2...1

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

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

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

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

**Music plays - Gymnopédie No. 3 **

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

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

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

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

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

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

Why not listen to more of Peace Out from Bedtime FM

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

Apr 24, 2017
Come Fly With Me!
08:31

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Apr 10, 2017
Don't React, Respond!
09:30

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Apr 03, 2017
Ready, Set, Grow!
10:36

“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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Mar 27, 2017
Belly Breathing
08:43

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Mar 20, 2017
Water Cycle
09:08

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Mar 13, 2017
Superhero
08:50

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Mar 06, 2017
Dandelion Days
10:48

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Feb 27, 2017
Into the Forest
10:33

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Feb 20, 2017
The Tortoise and the Hare
10:07

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Feb 13, 2017
A Trip to the Moon
09:04

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Feb 06, 2017
Underwater Adventure
12:54

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

Why not listen to more of Peace Out from Bedtime FM

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

Jan 30, 2017
The Little Monkey
07:02

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 MacLeodLicensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

 

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Peace Out Podcast

Producer, Writer, Host                                            Chanel Tsang

Producer, Sound Engineer                                     Rob Griffiths

Full transcript of each episode is available upon request. Please e-mail hello@chaneltsang.com.

Copyright 2017 Chanel Tsang. All Rights Reserved.

Jan 16, 2017