Welcome to this meditation in which you will have a chance to unburden your inner child.
Unburdening is a process informed by internal family systems therapy that helps us release emotional burdens and restore balance to our inner parts.
It's a way to heal parts of ourselves that have been stuck in traumatic experiences,
Which are often our younger parts referred to as inner children.
The music in this meditation is tuned to encourage theta brainwaves that help with visualization.
This meditation is a powerful experience and is best done when you are not rushed and don't have anywhere to be afterwards.
If you find yourself struggling with the unburdening process,
You may wish to find an IFS certified therapist to help you along.
Let's begin.
Find a comfortable position where you won't be disturbed.
You may sit or lie down,
Whatever feels more natural.
Gently close your eyes and take a few deep breaths,
Allowing your body to settle into the space of healing.
As you breathe deeply,
Notice the gentle rise and fall of your chest.
Notice the temperature of the air going in and out of your nose.
With each exhale,
Feel yourself becoming more relaxed,
More present in this moment.
Now think of a place,
Real or imaginary,
Where you can feel calm and peaceful.
This could be a place in nature,
Like a beach or a garden,
Or a place inside,
Like a comfy room in your house.
This will be a sanctuary where your inner child can feel safe enough to appear and interact with you.
Now,
Look around this place and notice what you can see.
Notice the objects around you.
Notice the colors and all the details.
Notice how the shadows fall and the quality of the light.
Notice what time of day it is.
Notice what is moving and what is still.
Now,
Notice the sounds in this place.
Notice the up-close,
Clear,
And obvious sounds,
And notice the more quiet or distant sounds.
Pay attention to the temperature in this place.
Notice whether there is a breeze or if the air is standing still.
Picture yourself touching the area around you with your hands.
Go slowly.
Notice the texture and temperature of things you are touching.
Now notice the smells in this place,
The obvious up-close smells,
As well as the more subtle ones.
Let yourself take a moment to just be in this place,
Taking deep breaths and noticing what you can see,
Hear,
Touch,
And smell.
Now bring your attention to your heart center.
You might even want to put your hand there.
Imagine a warm,
Gentle light beginning to glow here.
This is your self-energy,
Your core essence of compassion,
Curiosity,
And calm.
Let this light grow stronger with each breath.
From this space of curiosity and compassion,
Bring to mind your inner child,
That young part of you that may be carrying heavy burdens from the past.
Wait patiently while your inner child arrives.
You might see or sense them as a specific age or just feel their presence.
There's no need to force anything,
Just notice what naturally arises.
With genuine curiosity and compassion,
Send a gentle greeting to this young part,
Saying,
I see you,
I'm here with you now.
Notice how this part responds to your presence.
They might feel scared,
Hesitant,
Or eager to connect.
Whatever their feeling is perfectly okay.
Take a moment to really see this young part of you.
How old are they?
What do they look like?
What are they feeling?
What burdens have they been carrying?
Maybe it's fear,
Shame,
Responsibility,
Or other heavy emotions that were too big for a child to hold.
Speaking from your curious and compassionate self,
Let them know,
I understand you've been carrying so much.
You didn't deserve to carry these burdens alone.
I'm here now and I can help.
If this young part is willing,
Ask them what they would like you to know about these burdens.
Listen with your whole heart.
You might hear words,
See images,
Or simply sense feelings.
Take all the time you need to truly understand what they've been carrying.
Witness their pain.
When it feels right,
Gently ask your inner child if they would be willing to release these burdens with you.
Let them know they don't have to carry these weights anymore.
You're here now as their older,
Wiser self,
Ready to help.
If they're willing to release their burdens,
Invite them to show you how they would like to do this.
They might want to use one of the four elements,
Burn it with fire,
Dissolve it in water,
Let the air carry it away,
Or bury it with earth.
They also might want to release these burdens to divine light,
Or they might release them in another way that feels right to them.
Support this young part as they begin the unburdening process.
Help them find these burdens in their body and clear them out using the method they chose.
Watch with compassion as they release what they've been carrying for so long.
Notice any sensations of lightness,
Relief,
Or other changes as the burdens are released.
As the unburdening completes,
Ask your inner child what they would like to receive in place of these burdens.
Perhaps it's love,
Safety,
Playfulness,
Or permission to just be a child.
Whatever they need,
Allow your compassionate self to offer this gift freely and fully.
Take some time to be with this transformed relationship between yourself and your inner child.
Notice how you both feel now.
You might want to hold your inner child,
Play with them,
Or simply sit together in peaceful connection.
Take the time to do that now.
Let your inner child know that you are here for them,
Always.
They can come to you anytime they need support,
Understanding,
Or unconditional love.
You are their safe haven now.
When it feels complete,
Thank your inner child for their trust and courage.
Assure them you'll return to spend more time together soon.
Slowly begin to bring your awareness back to your body in this present moment.
Feel the surface supporting you.
Feel the air on your skin.
Take a few deep breaths,
Knowing that this healing connection with your inner child remains alive within you.
When you're ready,
Gently open your eyes and take a moment to integrate this experience before moving back into your day.
You can return to this practice whenever you feel called to connect with and support your inner child.
Remember that healing is a journey,
Not a destination.
May you find the peace you seek.
Namaste.
