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 sa...
Apr 05, 2021•10 min
Hi, this is Chanel Tsang from Peace Out Podcast. Peace Out is on a break, but I want to invite you to join me for one of Peace Out’s first LIVE events! We’ll do the Calm Down Countdown and chill out with a relaxation story together! Festival of Giving (October 24, 2020) On Saturday, October 24th, 2020, I’ll be at Doing Good Together’s Festival of Giving . This fun event will have different kindness activities, service projects that you can do as a family, read-aloud story time, singing and danci...
Oct 22, 2020•3 min•Season 4Ep. 15
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,...
Aug 10, 2020•25 min•Season 4Ep. 14
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 the...
Jul 20, 2020•17 min•Season 4Ep. 13
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 ...
Jun 29, 2020•19 min•Season 4Ep. 12
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, fa...
Jun 14, 2020•19 min•Season 4Ep. 11
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 hello@bedtime.fm , or follow us on Facebook or Twitter
Jun 01, 2020•7 min•Season 4Ep. 10
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 analo...
May 18, 2020•13 min•Season 4Ep. 9
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 si...
May 03, 2020•20 min•Season 4Ep. 8
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 Re...
Apr 22, 2020•18 min•Season 4Ep. 7
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 ...
Apr 06, 2020•18 min•Season 4Ep. 6
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 ...
Mar 27, 2020•6 min•Season 4Ep. 5
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•4 min•Season 4Ep. 5
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...
Mar 25, 2020•5 min•Season 4Ep. 5
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 pla...
Mar 24, 2020•7 min•Season 4Ep. 5
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•7 min•Season 4Ep. 5
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...
Mar 20, 2020•3 min•Season 4Ep. 5
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 ki...
Mar 16, 2020•16 min•Season 4Ep. 4
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 tim...
Mar 02, 2020•17 min•Season 4Ep. 3
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 (curr...
Feb 17, 2020•19 min•Season 4Ep. 2
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 fu...
Feb 03, 2020•19 min•Season 4Ep. 1
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 det...
Jan 20, 2020•15 min•Season 3Ep. 20
Hello there! It’s been awhile and we wanted to check in with you. Work on Season 4 has begun and it will premiere in early 2020. Find out more in this quick Peace Out update! Keep in touch with us by following us on Facebook , Twitter @peaceoutpodcast , and Instagram @peaceoutstories . You can also send us a note at peaceout@bedtime.fm . Peace out and peace within, Chanel Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm , or follow us on Facebook or Twitte...
Nov 05, 2019•3 min
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 thing...
Jul 01, 2019•16 min•Season 3Ep. 19
We have two more episodes before we have a break for the summer. Don’t forget to subscribe so that you don’t miss an episode! Today we’re going to be checking in with our minds and bodies, starting with a body scan. There won’t be much movement so get comfy and get ready to relaaax! Spaceship information from NASA: https://www.nasa.gov/centers/kennedy/about/information/shuttle_faq.html#14 Connect with us! Twitter @peaceoutpodcast Instagram @peaceoutstories Facebook @bedtimefm Full transcript of ...
Jun 20, 2019•15 min•Season 3Ep. 18
How do we make friends and have good relationships with our friends and family? Today we are going to talk about the three things that help us do this: Reflect, Respect, and Connect. We have two more episodes before we have a break for the summer. Don’t forget to subscribe so that you don’t miss an episode! Connect with us! Twitter @peaceoutpodcast Instagram @peaceoutstories Facebook @bedtimefm Full transcript of each episode is available upon request from peaceout@bedtime.fm. Peace Out was crea...
Jun 03, 2019•13 min•Season 3Ep. 17
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 awarenes...
May 20, 2019•17 min•Season 3Ep. 16
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: Safe...
May 06, 2019•16 min•Season 3Ep. 15
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 soci...
Apr 22, 2019•17 min•Season 3Ep. 14
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 Cla...
Apr 02, 2019•13 min•Season 3Ep. 13
