Welcome.
This meditation is for those moments when speaking your truth feels unsafe.
When your voice feels stuck,
Small or uncertain.
You're not failing.
You've simply learned at some point that silence felt safer than speaking up.
Gently close your eyes or soften your gaze and take a long,
Slow breath in through the nose and a slow,
Steady breath out through the mouth.
Again,
In.
Allow your body to feel safe,
Held and supported in this moment.
We're going to go on a journey to visit the part of you,
Your inner child,
That learned to stay quiet to protect you and create a sense of safety so your voice can return.
Bring your attention to the top of your head.
Notice your forehead,
Nose,
Jaw.
Soften where you can.
Let your shoulders drop.
Chest gently open.
Bring awareness to your throat,
The seat of your voice.
Notice any tightness or heaviness.
Move down to your belly,
Hips,
Legs and feet.
Imagine your body sinking into the support beneath you.
Nothing to fix.
Nothing to prove.
Just allow yourself to be here,
Present and safe.
This is your safe space.
Even before speaking,
Your body can feel supported and at ease.
Imagine a safe,
Comforting place where your younger self can exist.
Where did your inner child feel safe?
Maybe a bedroom under a duvet,
A favourite blanket or toy.
Anywhere that felt cosy and secure.
Now picture meeting your inner child in this place.
Calm and relaxed.
Greet them gently.
I see you.
You are here.
I've got you.
And notice any fear,
Hesitation or heaviness that might be present.
This is normal.
Your inner child just learnt to protect themselves.
This is a moment to let the part of you that froze or stayed silent simply feel safe,
Seen and heard.
And as you visualise yourself present with your inner child in their safe place,
You're now invited to tap lightly on your fingertips one by one with your inner child.
And each gentle tap on the top of your fingertips is a gentle invitation for your inner child to release heaviness,
Nervousness or unease.
And as you both tap together,
Silently or out loud,
Say it's safe to feel.
It's safe to be seen.
My voice is safe.
It's safe to feel.
It's safe to be seen.
My voice is safe.
Let the tapping bring softness.
Ease and a sense of protection into the body.
With each tap your nervous system learns it can relax and your inner child can finally feel safe expressing themself.
And as you keep tapping on your fingertips,
Gently ask yourself,
Is there something my younger self wants to say,
But didn't feel safe to?
Is there something my younger self wants to say,
But didn't feel safe to?
Notice what comes up without judgment.
You don't need to respond yet.
Allow yourself to witness this inner voice with kindness and curiosity.
Your inner child's voice isn't broken.
It's simply learning to be safe,
Safe to speak up.
You can stop tapping on your fingertips if you haven't already.
If you feel like your inner child has said what they want to say,
You can give them a gentle smile,
A gentle hug even.
And I want you to share these words with them.
You can repeat after me.
It is safe to speak my truth.
I can express myself kindly and honestly.
My voice matters.
Let these words settle into yours and theirs,
Throat,
Chest and whole being.
Know that even small steps,
Noticing your inner child's voice,
Tapping,
Breathing,
Just acknowledging are enough to connect with your truth.
When you feel ready,
Gently return your focus to the room.
Wiggle your fingers and toes.
Gently open your eyes.
Carry this sense of safety and courage with you into the world.
Because speaking your truth doesn't need to be perfect or loud.
It just needs to feel safe and true for you.
