Welcome.
Whenever you need to pause and reconnect,
This meditation is here for you.
Whether you've had a busy morning,
A stressful afternoon,
Or simply need a moment to nurture yourself,
Then this practice is for you.
Take the time to find a quiet place where you won't be disturbed.
Sit or lie down and make yourself comfortable.
Then when you're ready,
Start to close your eyes or have a soft gaze and allow your breath to soften.
Then when you're ready,
Take a slow breath deep in through the nose and then hold it.
In a moment,
We're going to exhale softly through our mouth,
Releasing any tension with a sigh.
If that felt good,
Let's do it again.
When you're ready,
Big inhale through the nose.
Hold it.
Let your shoulders drop.
Now just let the breath go.
Let the mind release and soften.
With every gentle breath going forward,
Let yourself drift deeper into a state of calm.
Now imagine yourself moving effortlessly towards your heart,
Drawn by a golden thread of light.
Before you,
Your heart appears,
Alive,
Breathing,
Waiting for you to see it.
Look at it closely.
Perhaps your heart is in the shape of a flower,
Maybe a delicate poppy,
Fragile and swaying.
Or it's a rose,
Layered beautifully and complex.
Or perhaps it's an artichoke,
Guarded by tough leaves that only open when it feels safe.
Whatever you see,
Try to accept it.
Notice what it has to teach you.
And as you observe,
Let a soft voice inside you remind you.
There comes a time when staying closed is more painful than the risk it takes to open.
Now use your breath to breathe into that idea.
With each breath,
Feel your heart soften.
The petals start to open,
Opening yourself to the world.
With each gentle breath,
Let yourself move closer.
Move gently through your flower's petals,
Its layers,
Its protective walls.
Each step carries you deeper into warmth,
Into light,
Into safety.
As you make your way into the centre,
You find a bright,
Warm glow,
Shining like a small sun.
And wherever you are lying or sat,
Just let yourself breathe into it.
This is the sanctuary of your heart.
Here,
You are safe.
Within this glow,
A figure begins to form,
Your inner child.
Try to focus on them.
How old are they?
What expression rests on their face?
What do they need you to notice?
Start to walk toward them with love.
Kneel if you wish and ask softly,
How are you feeling?
Be still and listen.
Let them show you through feelings,
Images or words.
Gently ask them,
When did you first feel hurt?
Were there times you felt unseen or unwanted?
Did you ever feel you had to hide your feelings to be loved?
What belief have you been carrying that still weighs upon you?
Whatever comes,
Let it come softly.
You're not here to judge or to fix,
Only to hold space,
To witness,
To love.
If they cry,
Stay.
If they're angry,
Stay.
Take their hand and whisper to them,
I see you,
I hear you,
You're safe with me now.
As you hold space for them,
Feel these words rise in your heart like a prayer.
Hold on to what is good,
Even if it's only a handful of earth.
Hold on to what you believe,
Even if it stands alone.
Hold on to what you must do,
Even if the road feels long.
And hold on to my hand,
Even when your fear wants you to let go.
Let these words wrap around your inner child,
Letting them know they are never alone.
As you continue to hold them close,
Feel the old layers of your heart,
The heavy walls that once protected you,
Beginning to soften and fall away.
With every gentle breath,
They transform into soft petals that float away,
Leaving only lightness behind.
And as they do,
Tell your inner child,
You no longer have to hide or carry this alone,
I'm here for you,
Always.
See their face soften,
Their shoulders relax and their face brighten.
As the love between you swells,
It feels almost fierce in its gentleness,
A love so strong that when others see it,
They will know how to love you too.
Let that love grow until it fills your entire being,
Healing,
Soothing,
Renewing every part of you.
Thank your inner child now for trusting you,
For sharing with you,
Helping you understand what needs to be healed.
See them resting peacefully in the glow at the centre of your heart.
Know that you can return to them at any time.
Step back through the petals of your heart when you're ready.
The glow remains,
Shining quietly within you.
And then when you're ready,
Join me in taking a deep breath in,
Hold it,
With an open mouth and a cathartic sigh,
Just let it go,
Grounding you,
Releasing you.
Now wiggle your fingers and toes and when you're ready,
Slowly start to open your eyes and carry this feeling of softness,
Of healing and love with you into the rest of your day.
Namaste
