We often need extra tenderness during difficult times and one way to get there and to achieve this is to provide that tenderness to ourselves and to connect to that inner child within,
That vulnerable soft space within that really just wants our love and connection.
So in this meditation,
I'll guide you through doing just that.
Begin by sitting comfortably,
Noticing what your body needs in this moment and making any adjustments that you'd like to make.
And if it feels safe and right to you,
You can close your eyes and take a few deep,
Slow breaths,
Inhaling deeply through your nose and exhaling through your mouth.
Or you can hold a gentle,
Soft gaze,
Looking at nothing in particular,
Allowing your body to feel at ease and relaxed.
And as you continue to breathe,
Imagine a warm,
Loving light surrounding you,
Enveloping you in a comforting embrace.
Visualize this light entering into your body with each inhale,
Feeling you with a sense of peace and calmness.
Now shift your attention to your heart center,
The area in the middle of your chest,
And imagine a radiant ball of light residing there,
Glowing with warmth and compassion.
This is the center of your love and healing energy.
As you focus on your heart center,
Let it expand and grow brighter with each breath,
Radiating love and acceptance.
Just notice how this feels.
Now bring to mind an image of your inner child,
The younger version of yourself that may have experienced pain,
Hurt,
Or neglect.
See them standing before you or sense them present with you.
Notice the vulnerability and their need for love and understanding.
And take a moment to connect with your inner child.
And as you connect,
Send them love and compassion,
Assuring them that you're here for them now and that you care deeply about their well-being.
Let them know that they are safe and loved in this present moment.
Allow yourself to feel a deep sense of empathy for your inner child's experiences.
Acknowledge the pain and struggles they may have gone through and let them know you're here to listen and hear how they feel.
Now invite your inner child to express any emotions they might be holding onto.
Give them permission to release any sadness,
Anger,
Fear,
Or pain that they may have been carrying for so long.
Assure them that it is safe to express these emotions in this healing space and that you are here to support and comfort them.
Do that now.
As your inner child begins to express themselves,
Let them know that their feelings are heard and acknowledged.
Validate their emotions and experiences,
Letting them know that their feelings were and are valid.
Provide them with the reassurance that they are not alone and that you are here to help them heal.
And if needed,
You can bring in any other people or energies that they might need to heal so you can support them and yourself in this healing process.
Now imagine stepping into your inner child's experience and seeing them in the moment where they most needed support.
Become the nurturing presence that they may have needed during those challenging times.
Provide them with a comforting and secure environment filled with love,
Safety,
Acceptance,
And understanding.
And if your inner child needs physical touch in this moment,
Provide that to them now.
Perhaps in the form of a hug,
An embrace,
Or a hand on their head.
And as you embrace your inner child,
Reassure them that you are here to help them heal and grow.
Offer them words of encouragement and love.
Let them know that they are worthy of love,
Happiness,
And belonging.
Provide them the words that they have longed to hear.
As you continue to hold your inner child with love and compassion,
Address any negative beliefs or cognitive distortions they may have developed.
Identify the beliefs that they started to take in when they were in those challenging times.
Ask your inner child if they would like to release any of these negative beliefs.
To release the burden of all of that responsibility that they've been holding onto for so long.
If your inner child is ready,
Help them to let go of these negative beliefs.
Some people like to use a ritual like imagining writing down the negative beliefs and burning them in a fire.
Or burying them deep into the ground.
Or offering them up into the air and clouds and letting them float away into the air.
Or to float into the water down a stream.
Or you and your inner child can come up with your own way of releasing these negative beliefs.
Take time to do that right now.
Now that there is space or those beliefs were held,
Notice the feeling of spaciousness.
And invite your inner child to notice the spaciousness with you.
Now if you and your inner child decide to do so,
You can replace these distortions,
These negative beliefs,
With affirming and empowering thoughts.
Find the beliefs that reflect the more authentic truth of the goodness of your inner child.
Help them connect to that knowledge of the goodness of your inner child.
Help them connect to that new positive belief.
The feeling of their goodness.
And help them embody this new belief.
Take a moment to do so now.
Now gently guide your inner child back to a safe place within you.
Back to this present moment.
To the here and now.
Allow them to rest in the warmth and love of your heart center.
Knowing that they are always protected and always cherished.
Take a few moments to breathe deeply and feel the presence of your healed and nurtured inner child within you.
And notice how your heart center radiates with a renewed sense of love and compassion.
As you slowly bring this meditation to a close,
Express gratitude for the opportunity to connect to your inner child and to offer them healing.
Thank your inner child for having the courage to connect with you.
And take a moment to acknowledge them.
Remind your inner child and yourself that you can return together to this place in your heart center whenever you feel the need to reconnect and to continue your healing process.
Let your inner child know that you are here for them whenever you need.
And all they need to do is to ask for your presence and you'll return to this warmth and compassion of your heart center.
Now take a final deep breath.
And when you're ready,
Gently open your eyes.
Bringing the loving energy of your heart center to the world around.
