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Peace Out Podcast

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.

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Star Stuff

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

15mins

1 Jul 2019

Rank #1

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Find your Forest

We pretend to whistle with an acorn cap today, bring our hands near our mouth. Feel free to skip this one and/or make sure everyone has washed their hands right before listening. Did you know that trees talk to each other? They do! Mother trees can send food to their saplings. Trees that are being attacked can send warnings to their neighbours. Trees help each other and that connection is very important for their own survival and health.  Oh yes, of course we’re doing a tree pose today(!), along with a couple other relaxation exercises.  We also mention the Australian bushfires. During the time of writing, it was announced that there are no more active fires for the first time since July 2019! Great news, but the devastation from these mass fires will take months and even years to recover from, especially now with COVID-19, and you can help. Here are a few places accepting donations at the link below. (And as with any charitable donation, it’s best to do some research into the organization to ensure you’re happy where your donations are going.) Here's how to help Australia bushfire victims by Amy Chillag and Lauren Lee, CNN Of course there are many, many people who need support right now in our own neighbourhoods too, so if you can, think about donating to your local food banks and shelters.  Stay well and take care, everyone.  Today’s Themes Scientific (curriculum connections): Trees, root systems, air pollution  Social-emotional connections: Connection (support systems: family and friends, neighbours)  Resource  I Can Name 50 Trees Today! All About Trees (Dr. Seuss’ Cat in the Hat Learning Library) By Bonnie Worth  The Hidden Life of Trees: What they Feel, How they Communicate—Discoveries from a Secret World by Peter Wohleben  Lonely Doug: The Story of Canada’s Last Great Trees by Harley Rustad How to Whistle an Acorn Cap (this is to keep in mind for the future, right now may not be the best time to do this) Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm, or follow us on Facebook or Twitter

18mins

6 Apr 2020

Rank #2

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Sleepy ZZZZZ

Zzzzz…Kaala and Chuff are very sleepy after a long swim and journey to meet another group of red pandas. As they rest and dream, we’ll do the same with some new breathing and gentle movement exercises. We end this relaxation story with a little lullaby, so this is a good one to listen to before bedtime! Resources The evening is coming, the sun sinks to rest,The crows are all flying straight home to their nest.“Caw” says the crow as she flies over head,“It's time little people were going to bed” Bedtime Song Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://creativecommons.org/licenses/by/4.0/ Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm, or follow us on Facebook or Twitter

9mins

26 Mar 2018

Rank #3

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Anxiety

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

13mins

6 Nov 2017

Rank #4

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A Trip to the Moon

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

9mins

6 Feb 2017

Rank #5

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Calmness

Episode 1: Calmness Have you ever been told to “calm down”? What exactly is calmness and how do you get there? Listen to our first relaxation story of Season Two! This season we’ll focus on a new emotion each story as well as the adventures of a new character that Peace Out listeners voted for last season! Each relaxation story will focus on breathing, visualization, gentle movements and will include questions to help continue the conversation at home or in class.  A relaxation story for children ages 5 – 12  Questions: What are some of the things that make you happy or excited? How does your body or mind react to happy feelings (examples: smiling, laughing, burst of energy, feeling like you can do anything)?What are some things that make you angry or sad? How does your body and mind react to those feelings (examples: face gets red and feels hot, want to be alone, crying)?“However you feel is okay—the important thing is how you DEAL with how you FEEL.” What does this mean to you? Are you going to try practicing doing a mini Calm Down Countdown every day this week? Why is it important to make time to pause and have a quiet moment of peace and rest every day?What other things help you feel calmer? We’d love to hear about what works for you! Send us a tweet @PeaceOutPodcast, a message on Facebook @BedtimeFM, or an e-mail at peaceout@bedtime.fm. Red panda information found at: https://redpandanetwork.org/ https://en.wikipedia.org/wiki/Red_panda Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://creativecommons.org/licenses/by/4.0/ Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm, or follow us on Facebook or Twitter

17mins

25 Sep 2017

Rank #6

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See Star? Sea Star!

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

17mins

22 Apr 2020

Rank #7

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Just Breathe

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

13mins

2 Apr 2019

Rank #8

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Howdy, Partner: Seahorse Life

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

20mins

3 May 2020

Rank #9

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Reflect, Respect, Connect

How do we make friends and have good relationships with our friends and family? Today we are going to talk about the three things that help us do this: Reflect, Respect, and Connect. We have two more episodes before we have a break for the summer. Don’t forget to subscribe so that you don’t miss an episode! Connect with us! Twitter @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

13mins

3 Jun 2019

Rank #10

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Because I'm Happy

Today we talk about being happy! 😄 Kaala the red panda and Chuff the snow leopard have met someone special…find out who in this relaxation story as we talk about the feeling of happiness! If our stories make YOU happy, we’d be very grateful if you’d consider making a donation to Bedtime FM. Go to bedtime.fm/support for more details or to donate. Our entire team is made up of parent volunteers so any donation you make will help keep the lights – and the mics— on! Questions What makes you happy? Think of someone, a friend, parent, or neighbour. Can you name one thing that makes them happy? Is this something you can help with?The next time you’re feeling happy, really happy, try to take a moment to memorize that feeling. Then try to recall that feeling next time you’re feeling sad. Are smiles really contagious? Give it a try this week. Smile at someone and see if they smile back! Resources How a Simple Smile Benefits Your Brain and Body Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://creativecommons.org/licenses/by/4.0/ Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtime.fm, or follow us on Facebook or Twitter

9mins

12 Mar 2018

Rank #11

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Field Trip to Peace Out Park!

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

12mins

18 May 2020

Rank #12

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Unicorn!

Unicorns are everywhere lately, don’t you think?Books, movies, stickers, hairstyles, even coffee drinks! It’s probably because they’re such cool magical creatures,So Peace Out decided that it was time to featureUnicorns in this week’s relaxation story, I can’t wait! Let’s get started now, this is going to be great!  A mindfulness story suitable for children aged 5 – 7 years old. Transcript Hello, and welcome to Peace Out. Relaxation is what we’re all about. My name’s Chanel and I’m so glad you’re here with me,Because there’s something special that I want you to see. You’ll need to use your imagination So if you’re feeling a bit of frustration, A little upset, maybe sort of down,Close your eyes and just picture A magical, majestic, beautiful creature. It’s a unicorn with a rainbow mane! It can fly faster than the fastest train! With its feathered wings that span so wide, Ready to fly and be our guide, Leading us through the Calm-down Countdown nowSo please sit down and get comfy somehowClose your eyes and breathe in deepAs I count, just don’t fall asleep! 10, 9, 8, 7, 6 (keep breathing, we’re almost done),5, 4, 3, 2, 1. Well, here we are in Unicorn Land! Pink trees, orange sky, it’s a sparkling dreamland! Let’s start by pretending to fly, Way, way, up the sky! We’ll need to take very deep breaths in and out. Breathe in through your nose, and through your mouth, blow out. Breathe in as much as you can (and then a little bit more),Now take your time breathing out as you soar Through the air, on the unicorn’s backPast the fluffy clouds that are a bright shade of lilac.Now, if you please, lie down on the ground or your bed,And let’s imagine to where our unicorn has led Us and where we are. It’s nighttime now and we’re among the stars!They’re shining brightly and let’s shine too. Stretch out your arms and legs and imagine the view That we have from up here, way up in the night skyImagine what you can see when you’re up here so high. Keep breathing in and out at your own pace, As you float around up in space. Pretend your legs are giant unicorn wings with rainbow feathers Flying you through the warm air in this perfect spring weather. Lift up your feet so they point to the sky, (We’re going to get ready to really fly!). Legs straight up and start to lower it down Slowly, slowly until they reach the ground. Now lift up your legs again, but this time around, Breathe in as you lift up, and out as you bring them down. Ready? Keep your eyes closed, lift up your legs, breathe in deepAnd now lower them down and relax, like you’re asleep. Keep going at your own pace, nice and slow, Taking your time as you go. Well done everyone, now let’s move on Our time with the unicorn is almost gone. But it has a surprise for you…what could it be?The unicorn will grant you happy wishes…three! One for your family, one for you, Last one is for a friend, you get to choose who. Think of happy wishes for everyone, everywhere—Let’s send some positive energy out there! Take one more breath in and out, like you’re blowing up a balloon… And wave goodbye to the unicorn…see you soon! Until next time you’re in, Peace out…and peace within! -       - - - - This episode of Peace Out was written by Chanel Tsang, that’s me!And the person in charge of sound and editing would beRob Griffiths, who also founded Bedtime FMAnd created the Story Time podcast, a true gem. Head over to bedtime.fm to listen to both podcastsAsk a grown up to help and get over there fast! Or 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

6mins

1 May 2017

Rank #13

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Into the Forest

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

10mins

20 Feb 2017

Rank #14

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Time to Pause: Friday

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

5mins

27 Mar 2020

Rank #15

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Life, the Universe and Everything

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

16mins

24 Sep 2018

Rank #16

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The Tortoise and the Hare

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

10mins

13 Feb 2017

Rank #17

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Space Rocks! ☄️

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

15mins

18 Mar 2019

Rank #18

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Livin' the Dream

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

18mins

4 Mar 2019

Rank #19

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A Return to the Moon

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

16mins

20 May 2019

Rank #20