Begin by finding a place where you feel safe and comfortable.
You might sit or lie down,
Letting your body settle into the surface beneath you.
Close your eyes if that feels right and take a moment to notice the rhythm of your breath.
Feel it moving in and out,
Soft and steady like waves touching the shore.
With each exhale release any tension,
Any expectation,
Any need to perform.
With each inhale invite curiosity,
Openness and gentle attention.
Imagine now,
Deep within you,
A small presence waiting quietly.
It is your younger self,
Your inner child.
There's no need to picture them perfectly,
Only sense their presence,
Their energy,
Their heartbeat.
Perhaps you notice a sparkle in their eyes or a weight in their shoulders.
Perhaps you feel joy or perhaps a shadow of sadness.
Whatever arises,
Let it be without trying to change it.
As you breathe,
Allow your awareness to soften around this child.
Imagine a gentle light surrounding them,
Warm and protective.
See how small or vulnerable they might be and feel the natural tenderness that arises in you.
You are here to witness,
To meet and to hold.
Silently or with soft words in your mind,
Offer a greeting.
I see you.
I am here with you.
Let these words sink in,
Like sunlight touching a quiet corner of a garden.
Notice how your inner child responds.
Allow your attention to linger,
Noticing any sensations,
Emotions or memories that arise.
Perhaps a smile comes,
Perhaps a tear,
Perhaps a quiet sigh.
Let everything flow naturally,
As if you are sitting beside a friend,
Holding space for whatever comes.
Feel your own breath as a thread connecting you,
Steady and warm,
Carrying compassion from the adult you to the child within.
Now,
Imagine wrapping your inner child in gentle warmth,
Like a soft blanket or a comforting embrace.
Let them know in the simplest way that they are safe,
That they are valued,
That they are not alone.
Feel how your presence,
Steady and kind,
Can bring a sense of calm,
Reassurance and love.
Stay here as long as you need,
Breathing with your inner child,
Noticing the quiet connection that grows between you.
When you feel ready,
Slowly begin to expand your awareness back to the room around you.
Feel your body supported by the ground beneath you.
Hear the sounds in your environment.
Let your inner child rest safely within,
Carrying this presence of care and attention with you.
Take one final deep breath,
Allowing gratitude,
Gentleness and presence to fill your chest.
When you are ready,
Softly open your eyes,
Bringing with you the sense of having met a precious part of yourself,
One that will continue to guide and support you in the days ahead.
