This guided visualization will help you begin a practice of reconnecting with your inner child.
To get started,
Finding a comfortable position and beginning to turn your attention to your physical body,
Simply noticing how it feels in the present moment.
If it feels safe to do so,
You may choose to close your eyes or find a place to gently soften your gaze on the ground beneath you.
Begin to turn your attention inward by taking a few deep breaths,
Inhaling through your nose as you feel your lungs and belly expand,
And exhaling slowly as you invite your body to begin to relax.
Begin to call to mind an image of your childhood home,
Seeing it in the distance across a field in front of you,
Staying present with whatever image arises,
Seeing if you can notice the front door or entryway to the home.
Begin to walk slowly towards this home and see yourself getting closer and closer to the door or entryway.
As you journey there,
Begin to notice any shifts or changes in your body sensations.
As you arrive to your childhood home,
Open the door and walk inside as your adult self,
A moment or two as you begin to look around.
As you're looking around,
Notice yourself as a small child inside,
Noticing what you're doing.
Notice who,
If anyone,
Is also in the home,
Noticing what they are doing around you,
Noticing the expression on their faces.
As we continue with this exploration,
Some of you may notice some upsetting emotions or uncomfortable shifts in your body sensations as they arise.
Simply notice and continue to breathe more deeply and slowly into your belly.
Helping calm any discomfort that you may be experiencing.
Begin to see your adult self walk over to this child version of you,
Taking a moment to notice how this child feels.
Are they happy?
Maybe they're scared or sad.
Simply notice whatever comes up as you stand next to this child.
Beginning now to kneel beside your child self now,
Grabbing their hand or embracing them if you choose to or feel called,
And look into their eyes while you repeat the following.
I'm here with you now.
I know what happened and how painful it was.
The adults here are wounded themselves.
I love you and accept you for exactly who you are and I have come to protect you.
From now on,
You are seen,
Heard,
And understood by me and we will take care of ourselves together.
Telling your child self now that it's time to leave and allowing them to gather anything they want to take with them.
Maybe a toy or a favorite blanket and begin to walk up to whoever is present in the home and repeat the following.
It is now time for me to create my own life.
I know you did the best you could and you have your own unresolved traumas.
I need to begin my healing journey away from here now and I detach with love.
Using your last few moments in the home to say goodbye.
Waving,
Hugging,
Or however feels most natural.
And begin to slowly make your way with your child self in hand back to the front door.
And as you and your child self feel ready,
Breathing deeply and slowly begin to walk out the front door.
As you both continue to walk farther and farther away from your childhood home,
Begin to notice as a sense of calmness and peace come over both of you.
Remind yourself that the home is a part of your past,
That you and your child self are safe now.
That you are both creating a new version of yourself.
As you continue to walk,
Feel a sense of peace and clarity in the distance.
Repeating the following to your inner child.
Your home is within you.
You are fully accepted and unconditionally loved and can always be who you are.
Together we have begun our new life.
Begin to gently expand your attention outward again.
Returning more fully and presently into the room around you.
Movement to your fingers and your toes.
Opening your eyes if they have been closed.
Remembering this practice as you return to your day.
Taking some moments throughout the day to pause and connect with the inner child that lives within you always.
