Episode Transcript
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0:01
Can't get enough of Rebel Girls? Well,
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luckily, the Rebel Girls app is
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now completely free. That's right,
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you can listen to the entire library
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of Goodnight stories for Rebel Girls ad-free.
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Plus, check out the app's cool
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features, like activities, trivia, custom playlists,
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and more. All parent-trusted
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and kids safe. Find
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out more at rebelgirls.com/audio and download
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the Rebel Girls app today. Thanks
0:26
for listening. Hi
0:31
Rebels! We have something really special
0:33
to share with you. For the
0:35
next six weeks, we'll be airing
0:37
16 episodes from our Growing Up
0:39
Powerful series. These are stories
0:42
about dealing with big feelings, growing up
0:44
and connecting to the world around you.
0:47
And just so you know, some of these themes
0:49
may be mature for our younger Rebels. We
0:52
encourage listening with your grown-up. We hope
0:54
you enjoy. And now, Episode
0:56
4 of Growing Up Powerful. Noodle
0:59
Time. Welcome
1:03
to Growing Up Powerful with Rebel Girls.
1:06
I'm Justine. And I'm Asha.
1:08
And we're best friends trying to figure
1:10
out this thing called life. In
1:15
this episode, we're going to take a mindfulness
1:17
break. This
1:19
is a chance for us to check in with
1:21
our emotions and clear some space in our minds.
1:25
Okay, so last time we did
1:27
one, Justine led us through this
1:29
great practice of making peace with
1:31
our monsters. Yep. Turns
1:33
out, monsters are fine with water. Or
1:36
even hot chocolate. Who knew? Anyway,
1:39
this time I'm going to share
1:41
one of my all-time favorite ways
1:43
to unwind my body. I
1:46
try to do this whenever I'm super tense
1:48
and I call it noodle time.
1:50
Okay. Are we talking ramen
1:52
or spaghetti or… It's
1:54
not really about noodles, but
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sort of. All you
1:59
need is… Rubbles,
2:02
feel free to join in as we go through
2:04
this together. All you need
2:06
to do is listen to the sounds
2:08
of our voices for the next five minutes
2:10
and let the relaxation begin. Ready?
2:14
Yes, please. Let's
2:21
start by getting into a comfortable
2:23
position, maybe sitting or lying down.
2:26
Take a moment to notice how your
2:28
body is feeling right here, right now.
2:31
You don't need to change anything
2:33
about it. Just notice. Is
2:36
my jaw tight? Are my hands...
2:39
Am I holding my balls or
2:41
hunching my shoulders? These
2:44
are all things I do, by the way. Whatever
2:46
you observe, it's all good. You
2:49
can close your eyes if that helps or
2:51
keep them open. Again, we're just
2:53
noticing where we are in the
2:55
present moment. My
2:57
shoulders are kind of tight and
3:00
my stomach's like, does
3:02
somebody say noodles? But
3:05
I am here. It's
3:08
totally normal to wander a bit, but
3:10
we can bring ourselves back by taking
3:12
a couple of deep breaths in
3:15
through the nose and
3:18
out through the mouth. One
3:22
more time and when you inhale,
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try to picture that breath filling
3:26
your entire body. Inhale
3:28
through the nose and
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let it all out. Okay,
3:37
here comes the fun part. If
3:39
you can't or don't feel like doing any
3:41
of these activities, that's okay too. You
3:43
can continue to pay attention to
3:46
your breath. Now, if
3:48
you can, focus on your toes.
3:52
On the next inhale, curl your
3:54
toes as tight as you can. Really
3:57
tight, like you're squeezing out. between
4:01
them and you can't let these feathers float
4:04
away. Squeeze, squeeze,
4:07
squeeze, and
4:10
release. Cool. Okay.
4:13
Let your feet flop open and
4:15
just relax. Ahh. It
4:18
feels good to let go, right? Now,
4:21
on the next inhale, we're
4:23
going to squeeze our toes again and we're
4:25
going to add the tops of our feet,
4:28
our ankles, and our legs. Breathe
4:30
in, squeeze everything in, tightening all
4:33
the muscles in your nose. Your
4:38
neck, your legs, height,
4:40
height, height, and
4:43
release. Ahh. Hey,
4:48
Rebels. You ever hear the old riddle, how
4:50
do you get to Carnegie Hall? Practice,
4:53
practice, practice. Well,
4:55
we have a new way for you to get there
4:57
right from your own home. Guess
4:59
who offers some of the greatest music
5:02
halls, performances, and
5:04
online musical education resources for
5:06
kids and families? Carnegie
5:09
Hall Kids. Carnegie
5:11
Hall Kids is a free website for children ages
5:13
5 to 12 to
5:15
learn about music through fun games and quizzes. Check
5:19
out animal or instrument, or dive
5:21
into the musical explorers around the
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world map. Carnegie Hall
5:25
Kids will ignite your imagination and
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put a rhythm in your every move. Start
5:30
the musical journey early and
5:33
go to kids.carnigyhall.org to
5:35
check out fun, child-friendly games
5:38
and quizzes. Now,
5:43
check out your stomach. Pull
5:46
in a deep breath, focusing on
5:48
your stomach muscles. Clench them really tight
5:51
as you're showing off your sickness. Clench,
5:55
clench, and
5:57
let it go fast. For
6:00
the record, I've never had a
6:02
sex pack. Neither have I. I don't think they
6:04
actually exist. Okay,
6:07
let's move on to the arms. If
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you can, punch your shoulders up
6:11
to your ears and then
6:13
lock your arms out. Don't
6:18
forget about your hands and fingers. Make your
6:20
hands into tight feet. And
6:23
now take a deep breath in and
6:25
squeeze your shoulders, arms,
6:29
hands, fingers. Squeeze,
6:32
squeeze, squeeze, and
6:35
let it go. That
6:38
one was intense. I know,
6:41
right? Feel free to do that one again
6:43
if you want and then meet us at
6:45
the face. As
6:48
you inhale, crunch up all
6:50
the muscles in your face and close
6:52
your eyes as tight as you can. Lock
6:55
up your lips, cheeks,
6:57
your nose, your eyebrows, fix
7:00
everything. And p I
7:09
felt that one in my jaw. Yeah, I
7:11
felt it in my teeth. Okay,
7:14
you ready for the grand finale? We're
7:17
going to put it all together and tense
7:19
up everything at once. The
7:21
toes, the feet, the
7:23
ankles, legs, stomachs, shoulders,
7:26
arms, hands, face. From
7:28
the soles of your feet to the
7:30
tippy top of your head, squeezing everything
7:32
you can. Even your ears. Can
7:34
you do that? Can I? I
7:37
don't know. Worth a try, right? Draw
7:40
in a big deep breath
7:43
and tighten it all up.
7:45
Tight, tight, tight.
7:48
Hold it and
7:51
release. Wow.
8:00
That was powerful. I
8:02
feel like a floppy noodle now. That's
8:05
why I call it noodle time.
8:07
I feel like even my neck
8:09
is sort of noodley. Yay! It
8:11
worked! And the cool thing is
8:13
you can do this anywhere, anytime.
8:16
I'm totally gonna do this
8:19
before my chemistry test tomorrow.
8:21
Yes, anytime you're feeling especially
8:23
tight or anxious, angry,
8:25
or even bored, you can
8:27
do this. It definitely
8:29
helps me relax. I love it.
8:32
Thank you. Thank you for giving it a
8:34
try. And thank you for coming
8:36
along with us Rebels. Noodle time
8:38
for the win. This
8:44
podcast is a production of Rebel Girls.
8:47
This episode was narrated by me, Margaret
8:50
Yandrix of Auchins, with Imani Park
8:52
of Christine. It was produced
8:54
and directed by Deborah Goldstein with Joy Smith
8:56
and Hailey Danke. Sound
8:58
design and mixing by Mumbo Media. It
9:01
was written and edited by Abby Schatz.
9:03
Stop checking by Joe Raddigan and
9:05
Sensitivity Read by Starler Sensors. Our
9:08
executive producers are Jack Wolf and Joy
9:10
Smith. Original theme music
9:12
was composed and performed by Elecha
9:14
Barjaki. A special thanks to
9:17
the whole Rebel Girls team who make this
9:19
podcast possible. Until next
9:21
time, stay Rebel. If
9:24
you like what you heard here and want to
9:26
learn more, check out the newest book from Rebel
9:28
Girls, Growing Up Powerful. A guide
9:31
to keeping confident when your body is
9:33
changing, your mind is racing, and the
9:35
world is complicated. With
9:37
stories from Rebels all over the world
9:40
and guidance from some brilliant experts, this
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book is our newest BFF. Order
9:45
your copy of Growing Up Powerful today on
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Amazon or anywhere you purchase. Whether
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you're saving money in a piggy bank. buying
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snacks from a vending machine, or
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fundraising for your soccer team. Money
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is all around you. And
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we know that it can feel exciting,
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mysterious, and even overwhelming. But great news,
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Rebel Girls has come out with a
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brand new book to talk about all
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things money and finance for kids. It's
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called Money Mares, written by
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certified financial planner, CEO of
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Inspired Capital, and bestselling author,
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Alexa Von Tobel. This book
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will answer all those questions
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jingling around in your pocket.
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With quizzes, tips from experts,
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and stories from girls around the
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world, Money Mares will help you
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figure out how to make a
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Ask your grownup to pre-order today and
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more details. That's rebelgirls.com/money
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matters.
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