The Worry Channel

In today's episode we are learning about something called Metacognition. This big word just means thinking about thinking. We're going to do some mindfulness practices that will help us to notice what our mind is doing, where are thoughts are going, and see if we can start to have a little more control over what is happening up there. Then we'll listen to a story called Quinn and the Worry Channel about a little boy who has a hard time falling asleep because of his worrying thoughts.

Speaker A: Hi friends. Welcome to PoMCast the Peace of Mind podcast. I'm Linda Ryden, the peace teacher. I created peace of mind to help kids manage their emotions, be kinder to themselves and others, solve conflicts peacefully, and prepare to build a more peaceful world. I created this podcast to share peace of mind's helpful tools with kids everywhere. I send me a voice memo with your questions about your emotions, friendships, conflicts, whatever, and maybe I'll play it and do my best to answer it on the next show. I would love to hear from you. Okay, let's get started.

Speaker B: In today's episode, we're learning about something called metacognition. This big word just means thinking about thinking. We're going to do some mindfulness practices that will help us to notice what our mind is doing, where our thoughts are going, and see if we can start to have a little more control over what's happening up there. Then we'll listen to a story called Quinn and the Worry channel about a little boy who has a hard time falling asleep because of his worrying thoughts.

Speaker A: Let's get started. Today we're going to be focusing on our breath in a new way. We're going to use it as an anchor or a home base. Try this. Put your hands on your belly and take a few breaths, just breathing in and out and in and out. Did you notice that your breath has two parts? The breath goes in and the breath goes out. Today we're really going to focus on our breath, so let's just try taking three deep breaths together. Just slowly and gently breathe in. And out. And in, and out, and in, and out. Now just let your breath settle back into its natural rhythm. You don't have to change it at all. Now, while you're just breathing normally, place your hand on your belly and feel the little movement that happens when your breath goes in and out. It might be a really small movement. Now move your hand to your chest and see what you feel there when your breath goes in and out. Notice where you felt your breath the most and keep your hand there, either on your belly or your chest. Now we're going to count ten breath. You can count them any way you want to. You can count one in breath, or inhale and one out breath, or exhale as one whole breath. Or you can count each inhale and exhale as one breath. It doesn't matter how you count them. Just try to keep your mind focused on counting your breaths. As soon as you notice that your mind has wandered away, just try to bring it back to your counting. Starting again at one. Try not to count higher than ten. Once you get to ten, start over at one, or you can even count backwards. You ready to try it? Let's get into our mindful bodies. You can close your eyes if you want to, or look down into your lap. Put your hand on your belly or your chest, and we're just going to try it. We're just going to see if you can count ten of your breaths. Remember, this is just for fun. Don't worry if your mind wanders. Just try to bring it back when you notice that it's wandered. Let's start now. All right, let's stop focusing on counting our breaths and just take a moment to notice what happened. Were you able to keep your mind focused on your breath the whole time? Was it hard to keep your mind focused on your breath? Did counting help you to focus? It's perfectly normal for our minds to wander. This happens to all of us. With practices like this one, you're developing your ability to bring your focus back to whatever you need to be focusing on. Even when it's not always super exciting, you're building a really important skill. So try to practice this a couple of times this week and see if it gets any easier. Okay, so now we're going to be paying attention to our breath in a different way, and we're going to be noticing what happens in our minds when we try to focus. When I asked you to close your eyes and focus your mind on a sound or your breath, what usually happens in your mind? You probably said that your mind wanders. The good news is that this is perfectly normal. It happens to everyone and it's not usually a problem. But what happens when you're in math class and your teacher is telling you what the homework is and you're thinking about something else, like what you're having for dinner? That's not a great feeling. In mindfulness, we're trying to notice that moment when our minds wander and see where our minds go. Then we can decide if we want to redirect our minds. That's part of the fun. Paying attention to what is happening in our minds is called metacognition, and it just means thinking about thinking. So let's try it. I'm going to ask you to close your eyes and focus on counting your breath just the way we did last time. Once we start counting our breaths, I want you to try to notice what's happening in your mind. Now, you might notice that you're counting your breaths the whole time. That's fine. You might notice that as soon as you start counting your breaths, you start thinking about lunch or video games or unicorns. That's fine, too. As soon as you notice that your mind has wandered, that a thought or a feeling has come into your mind, just point your finger. Then see if you can bring your mind back to focusing on counting your breaths. Keep doing this until I ask you to stop. Okay, let's try it. When I say go, you're going to try to count your breaths and notice what happens in your mind. Ready? Go. Okay, now you can stop focusing on your breath if that's what you were focusing on. Did you notice that you were pointing your finger a lot today? Was your mind wandering? Did you stay focused the whole time? It doesn't happen to me very often, but it's possible. What did it feel like to pay attention to those thoughts as they came in? What kinds of thoughts did you notice you were having today? It's fun to start to pay attention to what's happening in our minds. Most of the time when we're not paying attention, our minds are in charge of us. But when we practice these focusing practices, metacognition practices, it can help us to be more in control of our minds, and that feels a lot better. All right, friends, now we're going to listen to a story. We're going to listen to a book that I wrote called Quinn and the Worry Channel. If you want to read along with me, you can go to our YouTube channel called Palm TV Kids, and you can find the video of Quinn and the Worry channel. And you can read along with me. Quinn and the Worry Channel, a story about mindfulness, worry, and sleep. Written and illustrated by me, Linda Ryden. This book is dedicated to my dearest friend, Cheryl, who gave me a bunny when I really needed one, and to Quinn, a brave and kind person who really wanted to be in this book. Good night, Quinn, said, dad, you've had a busy day. Time to get some sleep. Love you. Love you, too, said Quinn. Okay, Fred the bunny, said Quinn. Time for bed. Good night. Quinn and Fred cuddled up, but Quinn couldn't settle down. Ugh, said Quinn. I can't get comfortable. I can't fall asleep. Ugh. Oh my goodness. Stop flopping around, said Fred. The money. I can't get any sleep with you tossing and turning like that. Quinn jumped up and stared at Fred. Fred the bunny, said Quinn. You can talk, Fred the bunny said. Of course I can talk when I want to. Oh, gee, I'm sorry. I just can't sleep, said Quinn sadly. Why not? Asked Fred. You were so tired during dinner that you fell asleep in your mashed potatoes, Quinn said. Yeah, that was embarrassing. I don't know. I was really tired before, but now I can't sleep. My mind can't stop thinking. What are you thinking about? Asked Fred. Well, we have a math test tomorrow. I think my friend Mason is mad at me. I left my backpack on the playground. My basketball team is playing in the championships this weekend, and. Whoa, whoa, hold on there, said Fred. It sounds like your mind is stuck on the worry channel. What? Said Quinn. What's the worry channel? Imagine that you have a remote control device in your mind, said Fred. Like the one we used to change the channels on the tv? Asked Quinn. Yeah, like that, said Fred. All day long you choose different channels, like the listen to the teacher channel. Pause edit here. All day long you choose different channels, like the listen to the teacher channel or the dribble, the basketball channel or the play the guitar channel, or the ride on the Dragon Channel. Wait, what ride on a dragon? Said Quinn, looking shocked. Well, I don't know what you do all day, laughed Fred. I'm always stuck here in your room. Quinn laughed, too. Sometimes, Fred continued, you choose a channel and your mind stays focused on one thing at a time. But sometimes your mind changes a channel without you even noticing. What? How does that work? Asked Quinn. Well, explained Fred, have you ever noticed that sometimes you're listening carefully to your teacher telling you what the homework is going to be, and then your stomach starts grumbling and then all you can think about is lunch? Then your teacher says, okay, that's the homework, and you have no idea what they said. Quinn said, oh yeah, that has definitely happened to me. So, said Fred, sometimes our mind just changes the channel without asking us. Its like your mind is in charge of you instead of you being in charge of your mind? Whoa, thats wild, said Quinn. But what does this have to do with sleeping? Sometimes when youre going to sleep, your mind decides that its a great time to watch the worry channel, said Fred. What kinds of things are on the worry Channel? Asked Quinn. Shows like am I going to fail the math test or is my backpack going to get all wet? Or is Mason mad at me? Or what if we lose the championship? Answered Fred. Oh, you mean those kinds of thoughts are called worries? Asked Quinnipe. Exactly, said Fred. And the worry channel is no fun to watch. I've never heard any of my friends talk about the worry channel, said Quinn sadly. I'm probably the only one with this problem oh, no, said Fred. Almost everybody watches the worry channel sometimes. Most people worry, but nobody really wants to. Fred asked, would you ever invite Mason over for a playdate and say, hey, ive got a great idea. Lets sit here and imagine bad things happening to us? Quinn said. What? No, that would be crazy. Id never do that. Thats right, said Fred. And you dont lie down in bed at night and say, okay, now that Im all comfy and cozy, lets turn on that worry channel and think about lots of bad things that could happen. Hmm, said Quinn. You're right. I don't really plan to do that. It just happens. Of course you don't, said Fred, smiling. But the good news is you can actually learn how to help your mind choose what to focus on when it does happen. Then you can take a break from worrying and get a good night's sleep.

Speaker B: Really?

Speaker A: Said Quinnipe. That would be great, but how can I change the channel to something better? Well, said Fred, that takes a little practice. The first step is just noticing that your mind is watching the worry channel. How do I do that? Asked Quinn. One way to practice, said Fred, is to focus your mind on one thing and then try to notice when your mind starts doing something else or changing the channel. Okay, said Quinn, feeling a little confused. So lets choose something to focus on, said Fred. When I do it, I like to focus on my breath. I count my breaths one at a time. Count my breaths? Said Quinn, looking puzzled. Yep, said Fred. Imagine that you are setting your remote control to the counting breaths channel. Then every time you breathe in and out, you count it. Okay, said Quinn. Ill give it a try. Good, said Fred. Grab your imaginary remote control device. Then just start counting your breaths. And every time you notice that your mind has changed the channel, just click your remote control and change it back to the counting breaths channel. Ready? Quinn said. I think so. You might want to close your eyes or look down into your lap, suggested Fred. Quinn started counting, breathing in and out slowly. Wait, now im on the ice cream channel, said Quinn. Thats okay, said Fred. Just try to change back to the counting breaths channel. Okay, I'll try again, said Quinn. Oh, no, now I'm on the math test channel, said Quinn. Okay, so just try to change it back, reminded Fred. Quinn kept trying. This is kinda hard, but also kind of fun. The more you practice, the easier it gets, said Fred. And if counting your breaths doesn't feel comfortable, you could focus on a sound like the refrigerator humming instead. Whatever works for you is fine. It feels good to be able to decide what channel you want to be watching next time you're worried, Fred suggested you can change the channel to the stuff I'm great at channel or the are narwhals real channel or the what if the world were made of marshmallows? Channel. That sounds fun, said Quinn, smiling. It is, said Fred. Being able to decide what you want your mind to be doing is kind of a superpower. A superpower? Said Quinn. That's awesome. Remember, said Fred, this takes practice, but once you get the hang of it, it can really help. Do you think you're ready to go to sleep now? You can watch the getting some z channel. Quinn yawned and said, thanks, Fred. I think I know what channel I want to watch now. Good night. And he changed his channel to the I love Fred channel. The end.

Speaker B: Okay, I hope you enjoyed Quinn and the worry channel. Does that ever happen to you? Do you ever lie down at night to go to sleep and all of a sudden your mind gets very busy and starts to think about things? Maybe things that you're worried about, like Quinn. That happens to me a lot. It's important for me to remember that worrying is just thinking about things that haven't really happened. And most of the time it's thinking about things that are never going to happen. If I wrote down all of the things I've worried about, I would probably have a list that goes from here to the moon. But if I wrote down a list of all the things that I worried about that actually happened, they could probably fit on a little index card. So that means I spent a lot of time thinking about and imagining bad things that never even happened. And that's just not something that I want to do. So I try really hard to change the channel. Whenever I notice that I'm on the worry channel, I can think about things that make me happy, or I can listen to a story and try to get my mind off of it. Or I can just try to remember things that I'm grateful for.

Speaker A: There are lots of ways to give.

Speaker B: Your mind a different job. When it gets onto the worry channel, you can figure out what works best for you. But remember, your mind doesn't have to be in charge of you all the time. You can decide what you want your mind to be doing. It's a really good feeling.

Speaker A: Well, that's it for today, friends, it was great to spend a little time with you. One way we can make the world a more peaceful place is by having more peaceful people. So make sure you teach somebody else what you learned here on podcast together we can start a revolution of peace. Peace out, everyone.