Connecting With The Inner Child

This guided practice is an excerpt from the Compassion Conversations live session on Insight Timer. We were all once children nd still have that child dwelling within us; a unique part of ourselves that still feels the emotions and sees the world through the lens of our early experiences. In this practice, you will invite your inner child to rest in the heart and move between the experiences of compassion, forgiveness, and tender support before opening to hear the wisdom of this part of yourself.

Transcript

And making any final adjustments as you get cozy and comfortable. Get yourself settled in and once you're there, I invite you to close your eyes as an invitation to go inward. Coming out the additional visual input from the world around you and coming in and then taking a nice full breath in through the nose. Just feeling the breath flow in and pause at the top of the inhale. Hold that breath for just a moment and then open the mouth and go ahead and sigh it out with a huuuuuuuuh as you soften through the forehead and around the eyes and the jaw, The cheeks and the tongue. And from that emptiness, Taking another full breath in through the nose, You might feel the chest and the heart expand. Pause. Open the mouth, Sigh it out, Exhale, Releasing through the neck and the shoulders. Softening through the whole upper body. Biting another full breath in through the nose and the rib cage and the diaphragm expand. Pause, Receive that gift of breath and then open the mouth, Sigh, Softening down through the hips and allowing the body to sink into the support beneath you. Feeling fully supported as you allow the breath to find its natural rhythm. Allowing each breath to flow fluidly one after the other. Exhaling your awareness into the crown of the head. You might notice that with each exhale, The muscles in the head and the face soften, Softening through the forehead, Both eyes, Both ears, Both nostrils, Whole mouth softening, Releasing. The neck and the throat soften, Release. Both shoulders, Both upper arms, Elbows, Lower arms, Palms of the hands and the fingertips all soften becoming heavier. Upper back, Mid back, Low back, The whole back softening, Sinking further into the support beneath and behind, The whole front body, The chest and the ribs, The whole abdominal region and the pelvis all softening, The buttocks, Upper legs, Knees, Calves, The back of the head, Ankles, Both feet and all 10 toes. Both legs, Both legs soft, Heavy and sensing into the whole body, The whole body softening, Sinking further into the support of the earth beneath you. You're feeling fully supported as each breath flows fluidly one after the other. You might imagine now that the breath is traveling in through the crown of the head, Gathering at the center of the heart and then as you exhale, The breath moves from the heart down through the base of the spine, Releasing beneath you. Next inhale, The breath might draw up from below, Gathering into the center of the heart and exhaling gently through the crown of the head. Continuing to breathe in this way alternating, Allowing the transition between the inhale and exhale to center at the heart. You might even visualize a color that you associate with love, Acceptance. Seeing this color of love and acceptance pooling in the center of the heart space. Each breath and that color becomes more vibrant with each exhale and pulses through the body. Exhaling and feeling into this light at the center of the heart. And then gently bring into your awareness, Into your mind's eye, The image of yourself as a child. Just observe them for a few seconds. Notice their hair, Their body, Their movements, Their eyes. Notice their posture. Just observe them gently, The version of yourself, Your child. Notice their age, Might be 3, 6, 10, 17. Seeing or sensing them in their presence clearly. You can invite them to gently walk into that space in your heart. Sense them approaching. Let them know that you're inviting them into this meditation space so they can be seen and heard and give them your attention. This inner child may be really receptive and may come bounding into your heart or they may be more reticent. They may pause, But it's okay. However they show up is absolutely okay. You cannot do this wrong. Welcome this child into the heart and let them know that you're here to care for them, That you're honored to give them the time, Attention, And love that they need and deserve. You might invite them to sit alongside you or you might simply hold a vision of them off in the distance. If you can, You can make eye contact, Gazing into the eyes of your younger self at any age. You might address them by name, By your first name, By a nickname that you knew yourself as back then. You might say to them, I'm so sorry. I see you now. I'm here for you. I'm learning to take care of you. I love you. Calling them by name. I'm sorry. I see you now. I'm here for you. I'm learning to take care of you. I love you. Addressing yourself by name. I see you now. I hear you. I am here for you. Learning to take care of you. I love you. You might pause. Just feel into this for a moment. I'll continue to repeat the phrases. Your child self may wish to convey something to you. You may simply want to crawl into your lap and snuggle up or sit alongside you or just look at you. All is okay. You might ask, Is there anything you want me to know? What would you like me to know? You'll trust that your response is coming from a wise and tender part of you. You're here to let this younger part of yourself know that you are the one caring for them. From now on, You're listening. All their needs will be met. Taking a full breath in gently, Slowly exhale. You might approach this younger self and offer a moment of thanks, Thanking them for sharing this time with you. If it feels welcome and safe, You might offer an embrace, An offering of love and acceptance. With each inhale, You feel an acceptance of this part of you, A welcoming home. With each exhale, You might sense that the weight of some of the stories and painful impressions softens just a little bit. Each inhale, A wave of tender acceptance and with each exhale, Soft, Subtle release. Starting to breathe in this way with your inner child, Resting in the warmth of your heart. Inhale, Welcoming acceptance. Exhale, Soften release the stories that are no longer true, That were never true, Nor impressions. Just allowing whatever emotions arise to be present, All are welcome. And then the next exhale, Gently releasing the inner child and saying thank you, Reminding them that you will be back again. They'll never be alone again. You are here with them. Taking a nice full breath in, Gentle open mouth exhale sigh. Just coming back to the breath, The center of the heart. So you say goodbye to the inner child. And breathing in through the crown of the head into the heart, Exhaling heart to the base of the spine. Inhale base of spine to the heart, Exhale heart to crown of head and just continuing to breathe in this way for a few more moments, Feeling the warmth in the heart. The ability of love, Of acceptance, Of understanding. And beginning to bring awareness into the toes and the feet, Both legs. Coming aware of the whole upper body and the points of contact between the body and the earth below or behind you. Feeling aware of the arms, Neck and the head and beginning to invite small movements into the fingertips and the toes. If it feels welcome to you, Go ahead and inhale extending the arms over your head. If you're lying down, This might feel like a big morning cat stretch. If you're seated, It just elongates the spine. Exhale, Releasing the hands and just pausing here for a moment. Just scanning the body from head to toe and toe to head and noticing what is present with you now. What emotions are you aware of? Welcoming each and every one of them. So it might be a sadness, A relief, Whatever emotion is there, Say, Oh, I see you. It's okay that you're here. Taking another inhale, Long slow open mouth exhale. And if you're lying down, Drawing the knees into a chest, Rolling over to one side. If you're seated, Just staying with the breath and the body for a few more moments. And if you're lying down, Taking the hand that's closest to the ceiling and pressing it onto the earth in front of the heart to help you come back to a seated position or we'll all meet and placing the hands in front of the heart and rubbing them together so they get nice and hot, Generating some heat. Letting the hands get nice and warm and then placing one hand on the heart and the other over it. So there's a warm embrace happening here. Just pressing gently. Find that you're in good hands. Take a nice full breath in through the nose. Exhale, Gently tucking the chin to the chest, Inviting a soft grin to form on the lips. Just a soft, Useful welcoming back home for this body, This space, This time gently opening your eyes, Coming back to center. And then going for a deep breath in as you're practicing. You

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