To begin the guided meditation,
Find a quiet and comfortable room without distraction.
You may sit in a chair or sit on the floor.
An outdoor location is acceptable as well.
Sit upright but be comfortable.
Begin the exercise by closing your eyes and taking a deep breath and releasing it slowly.
As you take four or five slow breaths,
Let any thoughts you might have fade away.
Be aware of being present in your body.
If your mind is wandering,
Gently focus on yourself and be present in the moment and in your body.
Continue breathing naturally.
Imagine that you are sitting on a warm beach.
The weather is pleasant and not too hot.
The beach is secluded but safe.
You can feel the warm sand beneath your feet as you stand up and look out upon a calm blue ocean.
White seagulls are diving for fish and the smell of seawater is refreshing.
You are wearing a t-shirt,
Loose trousers,
And a floppy hat to block the sun.
In front of you near the shoreline,
You see an image of yourself when you are six or eight years old.
Your inner child is bent at the waist picking up starfish and seashells.
The child notices you and waves you over.
You walk up to the child and the child reaches out and places a starfish in one of your hands.
You smile and feel the bristles of the tiny starfish tickling you.
Your inner child smiles and squints to block the friendly sun.
The child reaches out and grips your hand.
The child's skin has been warmed by sun rays.
You both begin walking along the path.
You notice the child's soft hair and sensitive touch as you walk along the beach.
The child trusts you and giggles softly each time a wave washes up the shore almost touching your feet.
You walk for many moments,
Chatting softly,
But paying attention to the child's innocence and imagination.
You want to protect the child.
You notice two people ahead and they seem familiar,
So you keep walking towards them.
Your inner child squeezes your hand and moves slightly behind you as you move closer to the couple.
The child becomes shy,
Pushing into your leg from behind.
You keep walking.
You recognize the couple before you reach them.
They are your parents,
Waiting for you to walk up.
They grin at you and your inner child.
They ask if they can walk with the child.
You feel your stomach tighten and you look down at your inner child to find the child pressed into your legs from the back.
The child won't look at you and won't let go of your hand.
You smile at your parents,
But ask them to wait for another day to walk the child.
You and your inner child walk up the beach away from your parents and sit down.
The child looks over a shoulder,
Climbs onto your lap,
And sits down.
You hold your inner child.
You both watch your parents walk away.
The sun is lower now,
But still warm.
Your inner child naps.
You are safe.
Your inner child is safe.
You are going to make it.
You know what you are doing.
You can trust yourself to take care of your inner child.
You can trust yourself to love.
Continue to meditate and hold your inner child.
When you are ready to stop,
Gently wake the child,
Walk the child to your cottage,
And tuck it into bed.
After putting the child to bed,
Back out of the room,
Counting slowly backward from 10.
Open your eyes.
