Peace Out

Peace Out

By Bedtime FM

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 Proud member of Kids Listen, a grass roots organisation promoting content just for children


A quick update

We just wanted to let you know about an update to the Peace Out schedule
01/06/206m 59s

Field Trip to Peace Out Park!

Today 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.
18/05/2012m 43s

Howdy, Partner: Seahorse Life

Seahorses are seriously interesting creatures! Learn more about these fish as we breathe, move, and relax together.
03/05/2020m 20s

See Star? Sea Star!

Have you ever seen a starfish? Another name for this invertebrate is sea star!
22/04/2017m 48s

Find your Forest

Did 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.
06/04/2018m 5s

Time to Pause: Friday

It’s the end of the week so it’s time to relaaax! Today we’re going to do a top to toes relaxation exercise.
27/03/205m 43s

Time to Pause: Thursday

Just breathe! Today is all about breathing as we play the Birthday Cake Breathing Game! 🤤
26/03/204m 26s

Time to Pause: Wednesday

Think you have a good memory? We’re going to test that out today!
25/03/204m 38s

Time to Pause: Tuesday

It’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.
24/03/206m 37s

Time to Pause: Monday

Today we do a Loving Kindness practice, sending friendly wishes to four people in our lives, including ourselves!
23/03/206m 36s

Time to Pause: Introduction

Many 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.
20/03/202m 32s

Tomatoes, Bees, and Me

Are tomatoes a fruit or a vegetable?
16/03/2015m 37s

Mycelium Mindfulness

Today 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!
02/03/2017m 1s

Geodes: A Look Inside

Have 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!
17/02/2019m 10s

Pebble Patience

This season, we are exploring the life cycles of different animals, plants, and minerals on earth. We’re starting simple, with a pebble!
03/02/2018m 49s

For our listeners: Your SafeSPACE recordings

In 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!
20/01/2014m 43s

Hello! Just checking in

It’s been awhile and we wanted to check in with you, Find out more in this quick Peace Out update!
06/11/193m 3s

Star Stuff

Wow! 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!
30/06/1915m 50s

Check It Out

We 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!
20/06/1915m 9s

Reflect, Respect, Connect

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.
02/06/1913m 26s

A Return to the Moon

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
20/05/1916m 35s

Try, Try, and Try Again

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!
05/05/1915m 45s

Ground Level

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.
22/04/1917m 33s

Just Breathe

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!
02/04/1913m 1s

Space Rocks! ☄️

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!
18/03/1915m 45s

Livin' the Dream

Today we learn about the importance of folding laundry! 😉 We also talk about why it’s important to get a good night’s sleep!
04/03/1918m 52s

The 3 B's

Today we are going to use just one thing…our imaginations!
18/02/199m 59s

Lighten Up

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…?
04/02/1914m 43s

The Deep Dark

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!
21/01/1914m 50s

Create Constellations

This time we're heading to space to take a look at groups of stars called constellations.
07/01/1916m 24s

Show your Glow

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.
18/12/1814m 0s

Tried and True

"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.
03/12/1815m 27s

Neptune Namaste

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.
05/11/1814m 9s


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 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!
01/11/1813m 51s

Petite Pluto

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.
01/11/1813m 59s

Life, the Universe and Everything

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 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, Peace out and peace within, Chanel P.S. I have a personal gofundme page that I’d appreciate you checking out. Go to Thanks for reading!
01/11/1816m 15s

Coming Soon

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

Season Finale

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!
01/11/1815m 14s

Get Comfy!

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!
01/11/1811m 54s

Top of the Mountain

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!
01/11/1816m 44s

Stop Bothering Me!

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.
01/11/1811m 20s

It’s Impossible!

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 or find us on Twitter @peaceoutpodcast or Facebook @bedtimefm. We’d love to hear from you!
01/11/1814m 24s

Helping Hand

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 or another animal charity.
01/11/1810m 41s

Sleepy ZZZZZ

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!
01/11/189m 10s

Because I'm Happy

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 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!
01/11/189m 46s

Feeling Blue?

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.
01/11/1810m 18s


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.
01/11/1810m 17s


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 for more questions and links to helpful resources after your listen!
01/11/1811m 37s

Just for Grown Ups!!

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 Subscribe and leave us a review on Apple Podcasts too, that really helps us!
01/11/186m 39s

Peaceful Pirates

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.
01/11/186m 22s


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!
01/11/1814m 20s


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 for more details. Thank you!
01/11/1815m 36s


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.
01/11/1813m 51s


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
01/11/1817m 37s


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
01/11/1815m 25s


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
01/11/1817m 20s

Sun Salutations

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
01/11/1818m 39s

Autumn Leaves

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.
01/11/1812m 48s

Bike Adventure

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.
01/11/1813m 50s

Circus Spectacular

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.
01/11/1814m 44s


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.
01/11/186m 54s

All About the Music

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.
01/11/187m 24s

Come Fly With Me!

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.
01/11/188m 31s

Don't React, Respond!

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.
01/11/189m 30s

Ready, Set, Grow!

“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.
01/11/1810m 36s

Belly Breathing

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.
01/11/188m 42s

Water Cycle

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.
01/11/189m 7s


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
01/11/188m 49s

Dandelion Days

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.
01/11/1810m 48s

Into the Forest

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.
01/11/1810m 33s

The Tortoise and the Hare

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
01/11/1810m 6s

A Trip to the Moon

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
01/11/189m 4s

Underwater Adventure

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.
01/11/1812m 54s

The Little Monkey

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.
01/11/187m 9s
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