Find a comfortable position,
Either sitting or lying down.
Let your hands rest gently and allow your eyes to close if that feels safe for you.
Start by taking a slow deep breath in through your nose and exhale softly through your mouth again,
Inhale and exhale,
Allowing the body to begin to soften.
With each breath,
Invite a sense of calm into your body,
Let your shoulders drop,
Unclench your jaw and allow your brow to smooth.
Now,
Gently bring your awareness inward.
Imagine a quiet,
Safe space.
This could be a place from your past,
A peaceful,
Natural setting,
Or somewhere entirely imagined.
This is your space,
Where you are safe,
Calm,
And in control.
In this space,
Begin to notice a child approaching.
This child is you,
Your younger self.
There is no need to analyze or judge,
Just observe.
Notice how they look,
How they feel,
What they might be carrying emotionally.
When you feel ready,
Gently approach your inner child.
Move slowly,
With kindness and curiosity.
You might kneel down to meet them at their level.
Take a moment to really see them.
Silently or softly say,
I'm here with you,
You're not alone.
I want to understand how you feel.
Notice how your inner child responds.
They may come closer,
Stay distant,
Or express emotion.
Whatever happens is okay.
If it feels right,
Offer them comfort.
You might imagine holding their hand,
Giving them a hug,
Or simply sitting beside them.
Let them feel your presence,
Steady,
Patient,
And safe.
Gently say to them,
Your feelings matter.
You didn't deserve to feel alone.
I'm here to take care of you now.
Pause here for a few breaths,
Allowing any emotions,
Sensations,
Or images to arise.
If your inner child wants to share something,
Listen without interrupting.
There's nothing to fix.
Simply witnessing is enough.
When you're ready,
Let your inner child know,
You can come back to me anytime.
I will keep showing up for you.
Imagine placing them somewhere safe in your heart,
Or allowing them to stay in that peaceful space.
Knowing you can return whenever you wish.
Begin to bring your awareness back to your breath.
Notice your body resting where you are.
Feel the surface beneath you,
Supporting you.
Take a deeper breath in,
And slowly exhale.
Gently wiggle your fingers and toes.
Taking one more moment to acknowledge showing up for yourself today.
Carry this sense of compassion with you.
This connection you've begun is the foundation of your inner child healing.
And when you're ready,
You can open your eyes.
