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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!

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© 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 [email protected].

Music credit:

Rainbows by Kevin MacLeod

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

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

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")

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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 Psychology, 95(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 [email protected].

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.

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 [email protected], or follow us on Facebook or Twitter

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 [email protected], or follow us on Facebook or Twitter

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 [email protected], or follow us on Facebook or Twitter

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 [email protected], or follow us on Facebook or Twitter

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

Drop us an email to [email protected], or follow us on Facebook or Twitter

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 [email protected], or follow us on Facebook or Twitter

Seahorses are seriously interesting creatures! Learn more about these fish as we breathe, move, and relax together.

A core part of Peace Out is social-emotional learning. Today we talk about how we can check in with our family and friends during this challenging time.

We also introduce Alternate Nostril Breathing, a pranayama (yogic breathing) practice that has a lot of benefits. As we are explaining it over audio only here, we will do a simplified version of the hand movement to keep things simple. I hope I've explained it clearly in the episode, but you may want to take a look at our resources to get the visual explanation of the concept.

If you and your children are interested, I've included a couple of YouTube video links showing the proper hand movement and also another simpler version for kids.

Before you listen, it might be a good idea to make sure there are no stuffy noses and wash hands as we will be touching our face during this exercise. Then wash hands afterwards too. 🙂

Stay well and take care, everyone.

Today's Themes

Scientific (curriculum connections): seahorse life cycle

Social-emotional connections: emotional literacy and connection

Resources

7 Wild Facts You May Not Know about Seahorses (Ocean Conservancy)

10 Things You Never Knew About Seahorses (Smithsonian)

3 Reasons Why Everyone Should Try Alternate Nostril Breathing (Mind Body Green Health)

Balance Breath (Alternative Nostril) for Parents and Classrooms (Fablefy)- YouTube video for kids

Alternate Nostril Breathing for Kids (Donna Freeman)- YouTube video offering a simpler two-hand option

Why not listen to more of Peace Out from Bedtime FM

Drop us an email to [email protected], or follow us on Facebook or Twitter