Peace Out

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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.

Narrated by Chanel Tsang and Produced by Rob Griffiths


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Listen to the latest mindfulness and relaxation story

Reflect, Respect, Connect

3rd June

Written and narrated by Chanel Tsang

Tip

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.

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More great mindfulness and relaxation stories

A Return to the Moon

20th May

Written and narrated by Chanel Tsang

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 @peaceoutpodcast Instagram @peaceoutstories Facebook @bedtimefm

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Try, Try, and Try Again

6th May

Written and narrated by Chanel Tsang

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!

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Ground Level

22nd April

Written and narrated by Chanel Tsang

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.

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Just Breathe

2nd April

Written and narrated by Chanel Tsang

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!

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Space Rocks! ☄️

18th March

Written and narrated by Chanel Tsang

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!

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Livin' the Dream

4th March

Written and narrated by Chanel Tsang

Today we learn about the importance of folding laundry! 😉 We also talk about why it’s important to get a good night’s sleep!

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The 3 B's

18th February

Written and narrated by Chanel Tsang

Today we are going to use just one thing…our imaginations!

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Lighten Up

4th February

Written and narrated by Chanel Tsang

Today’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…?

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The Deep Dark

21st January

Written and narrated by Chanel Tsang

Black 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!

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Create Constellations

7th January

Written and narrated by Chanel Tsang

This time we're heading to space to take a look at groups of stars called constellations.

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Show your Glow

17th December 2018

Written and narrated by Chanel Tsang

This 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.

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Tried and True

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.

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Neptune Namaste

5th November 2018

Written and narrated by Chanel Tsang

We’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.

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Solid/Liquid/Gas

22nd October 2018

Written and narrated by Chanel Tsang

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!

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Petite Pluto

8th October 2018

Written and narrated by Chanel Tsang

We’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.

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Life, the Universe and Everything

24th September 2018

Written and narrated by Chanel Tsang

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! 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!

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Coming Soon

21st September 2018

Written by Chanel Tsang and narrated by Chanel Tsang and Children

Season 3 is almost here... Thank you to all our listeners.

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Season Finale

25th June 2018

Written and narrated by Chanel Tsang

We’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!

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Get Comfy!

11th June 2018

Written and narrated by Chanel Tsang

Peace 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!

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Top of the Mountain

28th May 2018

Written and narrated by Chanel Tsang

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!

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Stop Bothering Me!

14th May 2018

Written and narrated by Chanel Tsang

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.

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It’s Impossible!

27th April 2018

Written and narrated by Chanel Tsang

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 Twitter @peaceoutpodcast or Facebook @bedtimefm. We’d love to hear from you!

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Helping Hand

9th April 2018

Written and narrated by Chanel Tsang

In 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.

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Sleepy ZZZZZ

26th March 2018

Written and narrated by Chanel Tsang

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!

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Because I'm Happy

12th March 2018

Written and narrated by Chanel Tsang

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!

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Feeling Blue?

12th February 2018

Written and narrated by Chanel Tsang

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.

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JEALOUS, MUCH?

29th January 2018

Written and narrated by Chanel Tsang

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.

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Scared

15th January 2018

Written and narrated by Chanel Tsang

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!

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Just for Grown Ups!!

1st January 2018

Written and narrated by Chanel Tsang

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 PeaceOut@Bedtime.fm. Subscribe and leave us a review on Apple Podcasts too, that really helps us!

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Peaceful Pirates

19th December 2017

Written and narrated by Chanel Tsang

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.

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H.A.L.T

4th December 2017

Written and narrated by Chanel Tsang

Have 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!

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Shy

20th November 2017

Written and narrated by Chanel Tsang

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!

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Anxiety

6th November 2017

Written and narrated by Chanel Tsang

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.

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Indecision

23rd October 2017

Written and narrated by Chanel Tsang

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

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Curiosity

9th October 2017

Written and narrated by Chanel Tsang

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

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Calmness

25th September 2017

Written and narrated by Chanel Tsang

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

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Sun Salutations

29th May 2017

Written and narrated by Chanel Tsang

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

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Autumn Leaves

22nd May 2017

Written by Jess Judd and narrated by Chanel Tsang

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.

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Bike Adventure

15th May 2017

Written and narrated by Chanel Tsang

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.

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Circus Spectacular

8th May 2017

Written and narrated by Chanel Tsang

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 – 7 years old.

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Unicorn!

1st May 2017

Written and narrated by Chanel Tsang

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 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.

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All About the Music

24th April 2017

Written and narrated by Chanel Tsang

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 mindfulness story suitable for children aged 5 – 10 years old.

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Come Fly With Me!

10th April 2017

Written and narrated by Chanel Tsang

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.

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Don't React, Respond!

3rd April 2017

Written and narrated by Chanel Tsang

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.

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Ready, Set, Grow!

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.

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Belly Breathing

20th March 2017

Written and narrated by Chanel Tsang

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.

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Water Cycle

13th March 2017

Written and narrated by Chanel Tsang

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.

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Superhero

6th March 2017

Written and narrated by Chanel Tsang

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

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Dandelion Days

27th February 2017

Written and narrated by Chanel Tsang

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.

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Into the Forest

20th February 2017

Written and narrated by Chanel Tsang

Use 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.

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The Tortoise and the Hare

13th February 2017

Written and narrated by Chanel Tsang

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

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A Trip to the Moon

6th February 2017

Written and narrated by Chanel Tsang

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

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Underwater Adventure

30th January 2017

Written and narrated by Chanel Tsang

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.

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The Little Monkey

16th January 2017

Written and narrated by Chanel Tsang

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.

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