Find a quiet place where you feel safe and at ease.
Sit down or lie down in a comfortable position.
If it feels right,
Gently close your eyes and bring your attention to your breath.
Take a few slow,
Deep breaths.
In through your nose and out through your mouth.
Repeat this two or more times.
With each exhale,
Allow your body to relax a little more.
Notice the surface beneath you,
Whether it's the ground beneath your feet or the cushion or mat supporting your body.
Let your thoughts drift like distant clouds.
There's nothing you need to do right now.
Just be here.
Begin to imagine a beautiful,
Radiant summer day.
The temperature is just right.
The sun is warming your skin.
You see green fields all around.
Fresh,
Vibrant and peaceful.
Birds are singing cheerfully,
Welcoming the sunshine.
A light breeze brushes gently against your skin.
You close your eyes for a moment and simply feel the warmth of the sun.
And when you open them again,
You see a beautiful oak tree standing tall in the middle of the wide,
Grassy field.
You slowly walk towards it,
Filled with a sense of calm and wonder.
As you get closer,
You notice a small figure sitting at the base of the tree.
There's something familiar about them.
You take a few steps more and then it hits you.
This child has your eyes.
They are wearing your favorite childhood clothes.
It's you,
Your younger self.
Take a moment to really see them.
How old are they?
What do they look like?
What emotions do you notice in their face?
You slowly approach them.
They look up to you.
Do they smile?
Do they seem cautious or curious?
Now you're with them.
Look into their eyes and feel whatever emotions arise.
If you'd like,
You can speak to this child in your own kind and loving words.
Maybe you say,
I'm so happy to see you.
I'm here.
Or you say,
I see you.
I feel what you are feeling.
If your inner child looks scared or unsure,
You might add,
You are not alone.
I'm here to take care of you now.
If they smile,
If they seem joyful or excited,
Smile back.
Let this moment of connection really fill you.
You can now give your inner child what they may need right now.
A warm hug,
Gentle words or a feeling of being accepted just as they are.
Now I'll speak a few affirmations.
Feel free to take in the ones that feel true for you or change the words to fit what you and your inner child need most.
It's so good that you're here.
You are worthy.
You are a gift to this world.
You are exactly right just the way you are.
I want to protect you.
I'll be here for you from now on.
All your feelings are welcome.
I'm so proud of you.
Take a moment to let these words really sink in.
Let them reach the heart of your inner child until you sense they feel safe and loved.
Look at them again and say gently,
I'll always be here for you now and in the future.
You can also ask your inner child if there's anything they want to say or show you.
Let them know their voice matters and you are here to listen.
You're someone they can trust.
Now it's time to gently say goodbye.
Just for now of course.
Both of you know that you can always return.
Feel free to say goodbye in your own unique way.
When you are ready,
Slowly begin to walk away from the tree,
Still feeling that your connection remains.
Then,
Bring your awareness back to your body.
Take a few deep breaths.
If you want to,
You can wiggle your fingers and toes.
And,
When you feel ready for it,
You can gently open your eyes again.
Pause and notice how you feel right now.
What emotions are present?
What could you do today and from now on to let your inner child feel safe and seen Remember,
You can reconnect with your inner child anytime.
To offer the love,
Presence and care they deserve.
Thank you for gifting yourself this precious time and come back to this practice as often as you need.
