Podcast

Peace Out — Relaxation and mindfulness stories for kids

Short stories that help children calm down and relax by guiding them through visualisation and breathing exercises. 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 https://bedtime.fm/peaceout Proud member of Kids Listen, a grass roots organisation promoting content just for children

Episodes

  • Season Finale

    Jun 24 2018

    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 ...more

  • Get Comfy!

    Jun 10 2018

    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 e...more

  • Top of the Mountain

    May 27 2018

    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, ...more

  • Stop Bothering Me!

    May 13 2018

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

  • It’s Impossible!

    Apr 26 2018

    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 Twitt...more

  • Helping Hand

    Apr 08 2018

    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...more

  • Sleepy ZZZZZ

    Mar 25 2018

    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” ...more

  • Because I'm Happy

    Mar 12 2018

    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! QuestionsWhat makes you hap...more

  • Feeling Blue?

    Feb 12 2018

    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...more

  • JEALOUS, MUCH?

    Jan 29 2018

    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. QuestionsDo you have a brother or sister? Have you ever felt j...more

  • Scared

    Jan 15 2018

    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 ...more

  • Just for Grown Ups!!

    Jan 01 2018

    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 P...more

  • Peaceful Pirates

    Dec 19 2017

    We take a short break from the main Peace Out story to bring you a mini mindfulness story. In this mini episode, we are pirates ☠️ out on the open sea and it's about to rain. ⛈ This mindfulness story is suitable for children ages 5-12 years old. Peace out, and peace within. "Odyssey" and "Light Awash" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 http://creativecommons.org/licenses/by/4.0/ Why not listen to more of Peace Out from Bedtime FM Drop us an email to hello@bedtim...more

  • H.A.L.T

    Dec 04 2017

    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? QuestionsWhen 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 f...more

  • Shy

    Nov 20 2017

    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! QuestionsWhen 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...more

  • Anxiety

    Nov 06 2017

    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 someti...more

  • Indecision

    Oct 22 2017

    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 ...more

  • Curiosity

    Oct 08 2017

    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.  &n...more

  • Calmness

    Sep 24 2017

    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 c...more

  • Sun Salutations

    May 28 2017

    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. ...more

  • Autumn Leaves

    May 21 2017

    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 O...more

  • Bike Adventure

    May 14 2017

    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 t...more

  • Circus Spectacular

    May 07 2017

    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 he...more

  • Unicorn!

    Apr 30 2017

    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’...more

  • All About the Music

    Apr 23 2017

    🎶 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 mi...more

  • Come Fly With Me!

    Apr 09 2017

    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 ...more

  • Don't React, Respond!

    Apr 02 2017

    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 MacLeodLice...more

  • Ready, Set, Grow!

    Mar 26 2017

    “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....more

  • Belly Breathing

    Mar 20 2017

    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 Please suppo...more

  • Water Cycle

    Mar 13 2017

    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 B...more

  • Superhero

    Mar 06 2017

    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 Fac...more

  • Dandelion Days

    Feb 27 2017

    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 Please s...more

  • Into the Forest

    Feb 20 2017

    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 Attr...more

  • The Tortoise and the Hare

    Feb 13 2017

    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...more

  • A Trip to the Moon

    Feb 06 2017

    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 liste...more

  • Underwater Adventure

    Jan 30 2017

    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 Please support Bedtime FM and all the great shows we create by donating

  • The Little Monkey

    Jan 16 2017

    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/ 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 Please support Bedtime FM and all the great shows we create by donating