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Growing Up Powerful: Ep 7. Move Over, Milkdud!

Asha and Jestine lead us through a short mindfulness practice to help find space for yourself and your feelings.

This is episode 7 of our Growing Up Powerful miniseries! These are stories about dealing with big feelings, growing up, and connecting to the world around you. And just so you know, some of these themes may be mature for our younger Rebels. We encourage listening with your grown up.

This podcast is a production of Rebel Girls. It’s based on the book Rebel Girls: Growing Up Powerful. This series was produced by Joy Smith, Deborah Goldstein, and Haley Dapkus, with sound design and mixing by Mumble Media. It was written and edited by Abby Sher. Fact-checking by Joe Rhatigan and sensitivity read by Schuyler Swenson. Narration by Margaret Ying Drake as Asha and Imani Parks as Jestine. Original theme music was composed and performed by Elettra Bargiacchi. Our executive producers were Joy Smith and Jes Wolfe. Thank you to the whole Rebel Girls team who make this podcast possible. Stay rebel!


ASHA: Welcome to Growing up Powerful with Rebel Girls!

JESTINE: I’m Jestine.

ASHA: And I’m Asha. 

JESTINE: We’re two best friends trying to figure out this thing called life.

ASHA: And it’s time for another mindfulness break. 

JESTINE: Seriously.

ASHA: Anyone else feel like the world is spinning extra fast these days?

JESTINE: Um, yes.

ASHA: I feel like there are so many things I’m supposed to do all the time. Homework or track practice or whatever. And then I get home and there’s put your stuff away or help with the dishes. I still haven’t found a job for the summer.

JESTINE: It’s just too much.

ASHA: Okay, so before we fall down that rabbit hole, I wanna share this new mindfulness practice I learned called MOVE OVER MILKDUD, HERE COMES ME!

JESTINE: Ha! Please explain.

ASHA: Right. Well, this ancient practice started in my head a few weeks ago when I just felt like I had no space for myself you know?

JESTINE: I feel ya.

ASHA: Like, I love my apartment, but it’s pretty tiny. My little brother is always getting in my stuff, my mom wants us to do our homework in the kitchen. Then before bed we have to check in and tell her about our day. It’s a lot. And then, my cat Milkdud totally chewed off the cover of my favorite journal.

JESTINE: Not cool, Milkdud.

ASHA: So..yeah. This is my way of carving out some space that’s just for me where I can zone out and just breeeeathe.

JESTINE: I’m in. Please, let’s make some space.

ASHA: We have to, right? Especially when you feel super hectic or stressed out. So here’s how it goes, and Rebels, please join in if you want. You don’t need any special equipment or supersonic lungs to participate. Just find a comfortable position and let’s begin.

ASHA: Now for starters, just notice what your breathing is like right here, right now. You don’t have to change it in any way. Just pay attention to whether it’s fast or slow…if you want, you can put one hand on your belly, and see if it rises and falls with your breath.

JESTINE: Oooh I love a good belly breath. 

ASHA: Exactly. We want to try to fill up our bellies each time we breathe in. So take a deep breath in through your nose and see if you can feel the air expand your belly out, like a balloon…

JESTINE: (breathing in) Okay.

ASHA: Great, and breathe out through your mouth…


ASHA: Yes, feel free to make some noise if you like. 

JESTINE breathes in loudly and then exhales as a roar

ASHA: Awesome! Now we’re going to add some counting. So we’re going to breathe in for a count of four and out for a count of four. Ready? 

Breathe in 1…2…3…4…and out for 4…3…2…1…

Again IN, 1…2…3…4…and OUT, 4…3…2…1…

Try to keep your hand on your belly while you do this and enjoy the way it rises and falls with each breath. 

Now let’s focus on the exhale. So we’re going to breathe in for 3 and out for 6. Ready? 

Breathe in 1…2…3…and out 6…5…4…3…2…1…

Again IN, 1…2…3…and OUT, 6…5…4…3…2…1…

JESTINE: I don’t know if my exhale lasted the whole way.

ASHA: That’s fine. Just enjoy however long it lasts. Listen to your body, feel the belly rise and fall. We have one last piece to add, you ready?

JESTINE: I think so…

ASHA: Okay, so we have the belly breathing, we have the longer exhales…now we’re going to try adding a little pause in between the inhale and the exhale. So we’re going to breathe in for three, hold for three, and then breathe out for six. Wanna do it with me?


ASHA: Great. 

Inhaling through your nose for 1…2…3 and then pause. Hold the breath for 1…2…3…

And release 6…5…4…3…2…1…

JESTINE makes a loud exhale sound.

ASHA: Yes! Again! In through your nose for 

1…2…3. Fill the belly up and hold for 1…2…3… 

Then release! 


JESTINE: Phew! That was a little scary. Cuz I thought, what if I can’t hold my breath long enough? But then I was fine, and when you said release, it felt so relaxing.

ASHA: Oooh I love that. Yeah, that takes some getting used to. I mean, it’s just a little pause, but when we stay there and sit in it for a moment, it’s like this whole new world opens up. 

JESTINE: Yeah, it feels like all this new…space.

ASHA: Haha! Right???

ASHA: That’s really what this practice is all about. Making space for yourself wherever you are. It doesn’t have to be a special room filled with soft candles. It can be in your head. It can be in your breath.

JESTINE: Yes! Thank you.

ASHA: Sure. Again, this is something you can do any time, anywhere. Even in the middle of the cafeteria or during a fight with your little brother. It actually drives my brother nuts when I just stop and take a few deep breaths.


ASHA: But it’s my breath, my space, my chance to find calm.

JESTINE: (breathing deep again) Yeah. Move over Milkdud!

ASHA: Move over Milkdud. Here comes meeeeeeee!

This podcast is a production of Rebel Girls.

This episode was narrated by ME! Margaret Ying Drake as Asha, and Imani Parks as Jestine. It was produced and directed by Joy Smith, with Deborah Goldstein and Haley Dapkus. Sound design and mixing by Mumble Media. It was written and edited by Abby Sher. Fact checking by Joe Rhatigan, and Sensitivity Read by Schuyler Swenson. Our executive producers are Jes Wolfe and Joy Smith.

Original theme music was composed and performed by Elettra Bargiacchi.

A special thanks to the whole Rebel Girls team, who make this podcast possible!

Until next time, staaaay rebel!

If you like what you heard here and want to learn more, check out the newest book from Rebel Girls! Growing Up Powerful: A Guide to keeping confident when your body is changing, your mind is racing, and the world is…complicated. With stories from rebels all over the world and guidance from some brilliant experts, this book is our newest bff. Order your copy of Growing up Powerful today on Amazon or anywhere you purchase books!