Find a quiet and comfortable place to sit or lie down.
Close your eyes and take a few deep breaths.
Begin to cultivate a sense of loving-kindness towards yourself and your inner child.
Repeat the following phrases to yourself,
Allowing the feelings to sink deeply into your heart.
May I be happy.
May I be healthy.
May I be at peace.
May my inner child be happy.
May they be healthy.
May they be at peace.
May I be happy.
May I be healthy.
May I be at peace.
May my inner child be happy.
May they be healthy.
May they be at peace.
May I be happy.
May I be healthy.
May I be at peace.
May my inner child be happy.
May they be healthy.
May they be at peace.
Now imagine yourself as a young child.
And it could be any age that comes up initially.
Could be anywhere from 5 years old to 16 years old.
Whatever comes up is probably the right moment in time to look at.
See yourself in a place that felt safe and happy.
Like a childhood home or a favorite park.
Notice the details of your surroundings.
The sights,
Sounds,
The smells.
Use all five of your senses to really be present in this safe space.
Repeat the following phrases,
Directing them towards your inner child.
May you be free from suffering,
Little one.
May you be free from fear,
Anxiety,
And doubt.
May you be surrounded by love,
Care,
And compassion.
May you know that you are enough,
Just as you are.
Now repeat these phrases to yourself,
To that little you.
May you be free from suffering,
Little one.
May you be free from fear,
Anxiety,
And doubt.
May you be surrounded by love,
Care,
And compassion.
May you know that you are enough,
Just as you are.
May you be free from suffering.
May you be free from fear,
Anxiety,
And doubt.
May you be surrounded by love,
Care,
And compassion.
May you know that you are enough,
Just as you are.
Now gently invite your inner child to share any pain,
Wounds,
Or difficult experiences that they may have endured.
Listen with kindness and understanding,
Without judgment.
And repeat the following phrases.
I see you,
Little one.
I hear you.
I'm here for you.
Your feelings are valid.
Your experiences matter.
I'm so sorry you had to go through that.
You did not deserve it.
I see you,
Little one.
I hear you.
I'm here for you.
Your feelings are valid.
Your experiences matter.
I'm so sorry you had to go through that.
You didn't deserve it.
I see you.
I hear you.
I'm here for you.
Little one,
Your feelings are valid.
Your experiences matter.
I'm so sorry you had to go through that.
You didn't deserve it.
Now repeat the following phrases,
Directing them towards your inner child once again.
May you forgive yourself and others for any perceived wrongs.
May you understand that everyone did the best they could with what they had.
May you release any burdens,
Guilt,
Or shame.
May you forgive yourself and others for any perceived wrongs.
May you understand that everyone did the best they could with what they had.
May you release any burdens,
Guilt,
Or shame.
May you forgive yourself and others for any perceived wrongs.
May you understand that everyone did the best they could with what they had.
May you release any burdens,
Guilt,
Or shame.
Now imagine embracing your inner child with love,
Kindness,
And compassion.
Hold them close to your heart and repeat the following phrases.
I love you,
Little one.
You are precious and dear to me.
You are safe now.
You are loved and cared for.
I'm here for you,
Always.
I love you,
Little one.
You are precious and dear to me.
You are safe now.
You are loved and cared for.
I'm always here for you.
I love you,
Little one.
You are precious and dear to me.
You are safe now.
You are loved and cared for.
I'm here for you,
Always.
Now soak all this in.
Connect with your inner child.
You are your inner child.
Now take a few deep breaths.
Breathe in and slowly breathe out.
And when you're ready,
Slowly open your eyes.
Take a moment to notice how you feel.
Remember that your inner child is always with you.
You can return to this meditation whenever you need to reconnect and offer love and compassion to yourself.
Remember,
The goal of this meditation is to cultivate deep compassion and understanding towards your inner child.
Allow yourself to feel any emotions that arise.
Take care of yourself.
