Short stories that help children calm down and relax by guiding them through visualization and breathing exercises. Perfect for parents or teachers who want to teach mindfulness and self-regulation.
New story released every Fortnight.
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Listen to the latest mindfulness and relaxation story
Written and narrated by Chanel Tsang
More great mindfulness and relaxation stories
Written and narrated by Chanel TsangIn 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.”
22nd October 2020
Written and narrated by Chanel TsangPeace 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!
10th August 2020
Written and narrated by Chanel TsangThis episode is lighter on movement and more focused on talking about mindfulness
20th July 2020
Written and narrated by Chanel TsangNothing is as relaxing as a dinosaur’s roar, right? Well we’re going to try to relax, stretch, and breathe today as we pretend to be the mighty Tyrannosaurus Rex
29th June 2020
Written and narrated by Chanel TsangWe’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!
15th June 2020
Written and narrated by Chanel TsangSalmon have a superpower and that’s finding their way home, no matter how far they swim away.
1st June 2020
Written and narrated by Chanel TsangWe just wanted to let you know about an update to the Peace Out schedule
18th May 2020
Written and narrated by Chanel TsangToday 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.
4th May 2020
Written and narrated by Chanel TsangSeahorses are seriously interesting creatures! Learn more about these fish as we breathe, move, and relax together.
22nd April 2020
Written and narrated by Chanel TsangHave you ever seen a starfish? Another name for this invertebrate is sea star!
6th April 2020
Written and narrated by Chanel TsangDid 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.
27th March 2020
Written and narrated by Chanel TsangIt’s the end of the week so it’s time to relaaax! Today we’re going to do a top to toes relaxation exercise.
26th March 2020
Written and narrated by Chanel TsangJust breathe! Today is all about breathing as we play the Birthday Cake Breathing Game! 🤤
25th March 2020
Written and narrated by Chanel TsangThink you have a good memory? We’re going to test that out today!
24th March 2020
Written and narrated by Chanel TsangIt’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.
23rd March 2020
Written and narrated by Chanel TsangToday we do a Loving Kindness practice, sending friendly wishes to four people in our lives, including ourselves!
20th March 2020
Written and narrated by Chanel TsangMany 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.
16th March 2020
Written and narrated by Chanel TsangAre tomatoes a fruit or a vegetable?
2nd March 2020
Written and narrated by Chanel TsangToday 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!
17th February 2020
Written and narrated by Chanel TsangHave 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!
3rd February 2020
Written and narrated by Chanel TsangThis season, we are exploring the life cycles of different animals, plants, and minerals on earth. We’re starting simple, with a pebble!
5th November 2019
Written and narrated by Chanel TsangIt’s been awhile and we wanted to check in with you, Find out more in this quick Peace Out update!
20th January 2020
Written and narrated by Chanel TsangIn 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!
1st July 2019
Written and narrated by Chanel TsangWow! 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!
20th June 2019
Written and narrated by Chanel TsangWe 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!
3rd June 2019
Written and narrated by Chanel TsangHow 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.
20th May 2019
Written and narrated by Chanel TsangWe’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 @peaceoutpodcast Instagram @peaceoutstories Facebook @bedtimefm
6th May 2019
Written and narrated by Chanel TsangToday 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!
22nd April 2019
Written and narrated by Chanel TsangToday 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.
2nd April 2019
Written and narrated by Chanel TsangBreath 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!
18th March 2019
Written and narrated by Chanel TsangWhat’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!
4th March 2019
Written and narrated by Chanel TsangToday we learn about the importance of folding laundry! 😉 We also talk about why it’s important to get a good night’s sleep!
18th February 2019
Written and narrated by Chanel TsangToday we are going to use just one thing…our imaginations!
4th February 2019
Written and narrated by Chanel TsangToday’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…?
21st January 2019
Written and narrated by Chanel TsangBlack holes are fascinating, aren’t they? They one of the most mysterious and powerful things in space, and we’re going to go visit one today!
7th January 2019
Written and narrated by Chanel TsangThis time we're heading to space to take a look at groups of stars called constellations.
17th December 2018
Written and narrated by Chanel TsangThis 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.
3rd December 2018
Written and narrated by Chanel Tsang"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.
5th November 2018
Written and narrated by Chanel TsangWe’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.
22nd October 2018
Written and narrated by Chanel TsangThis 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 firstname.lastname@example.org 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!
8th October 2018
Written and narrated by Chanel TsangWe’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.
24th September 2018
Written and narrated by Chanel TsangAnd 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 email@example.com 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 on our website, www.peaceoutpodcast.com. Peace out and peace within, Chanel P.S. I have a personal gofundme page that I’d appreciate you checking out. Go to https://www.gofundme.com/peace-out-yoga-teacher-training. Thanks for reading!
21st September 2018
Written by Chanel Tsang and narrated by Chanel Tsang and ChildrenSeason 3 is almost here... Thank you to all our listeners.
25th June 2018
Written and narrated by Chanel TsangWe’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!
11th June 2018
Written and narrated by Chanel TsangPeace Out 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!
28th May 2018
Written and narrated by Chanel TsangKaala 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!
14th May 2018
Written and narrated by Chanel TsangWhat 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.
27th April 2018
Written and narrated by Chanel TsangIt’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 firstname.lastname@example.org or find us on Twitter @peaceoutpodcast or Facebook @bedtimefm. We’d love to hear from you!
9th April 2018
Written and narrated by Chanel TsangIn 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.
26th March 2018
Written and narrated by Chanel TsangZzzzz…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!
12th March 2018
Written and narrated by Chanel TsangToday 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!
12th February 2018
Written and narrated by Chanel TsangFeeling 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.
29th January 2018
Written and narrated by Chanel TsangJealousy 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.
15th January 2018
Written and narrated by Chanel TsangWhat 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!
1st January 2018
Written and narrated by Chanel TsangThis 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!
19th December 2017
Written and narrated by Chanel TsangWe 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.
4th December 2017
Written and narrated by Chanel TsangHave you ever been in a bad mood or feeling grumpy and then realized that it’s because you were hungry or tired? Then you’ve been “hangry” before! Kaala’s new friend Chuff the Snow Leopard is usually very pleasant, but today she’s feeling hangry…I wonder how she’ll deal with that? We’re going to teach you a trick that parents or teachers may have used on you!
20th November 2017
Written and narrated by Chanel TsangKaala’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!
6th November 2017
Written and narrated by Chanel TsangThis 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.
23rd October 2017
Written and narrated by Chanel TsangDecisions, 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
9th October 2017
Written and narrated by Chanel TsangBeing 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
25th September 2017
Written and narrated by Chanel TsangHave 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
29th May 2017
Written and narrated by Chanel TsangThis 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
22nd May 2017
Written by Jess Judd and narrated by Chanel TsangFor 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.
15th May 2017
Written and narrated by Chanel TsangPut 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.
8th May 2017
Written and narrated by Chanel TsangLadies 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 – 7 years old.
1st May 2017
Written and narrated by Chanel TsangUnicorns 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 feature Unicorns 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.
24th April 2017
Written and narrated by Chanel TsangMusic 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.
10th April 2017
Written and narrated by Chanel TsangWelcome 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.
3rd April 2017
Written and narrated by Chanel TsangEveryone 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.
27th March 2017
Written and narrated by Chanel Tsang“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.
20th March 2017
Written and narrated by Chanel TsangToday 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.
13th March 2017
Written and narrated by Chanel TsangJoin 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.
6th March 2017
Written and narrated by Chanel TsangNeed 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
27th February 2017
Written and narrated by Chanel TsangWhat 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.
20th February 2017
Written and narrated by Chanel TsangUse your senses and imagination to explore a special forest—your forest. We introduce the concept of shinrin-yoku, or forest bathing, and encourage everyone to go outdoors and spend time in nature. A relaxation story suitable for children ages 6–12 years old.
13th February 2017
Written and narrated by Chanel TsangWe'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
6th February 2017
Written and narrated by Chanel TsangToday 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
30th January 2017
Written and narrated by Chanel TsangTake 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.
16th January 2017
Written and narrated by Chanel TsangA 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.