0:01

Can't get enough of Rebel Girls? Well,

0:03

luckily, the Rebel Girls app is

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now completely free. That's right,

0:07

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

0:23

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

1:57

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,

3:24

try to picture that breath filling

3:26

your entire body. Inhale

3:28

through the nose and

3:32

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

5:23

world map. Carnegie Hall

5:25

Kids will ignite your imagination and

5:27

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

6:09

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

10:02

snacks from a vending machine, or

10:05

fundraising for your soccer team. Money

10:07

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

10:19

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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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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more details. That's rebelgirls.com/money

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