Inner Child Visualization (He/Him)

I have used this inner child visualization with my clients for years. It is intended to support the process of initiating the contact and retrieval of this part of us that is often lost. May it bring you peace and connection.

Transcript

Just take a moment right now to get comfortable in your seat or in a lying down position.

And when you're ready,

Breathe in as deeply as you comfortably can.

And as you exhale,

Gently close your eyes or drop your gaze.

With this next breath,

As you exhale,

Begin to move your attention and your awareness from your mind into your body,

Bringing your attention and your awareness all the way down to the bottom of your feet,

And just become aware of where your feet are resting.

With this next breath now,

Begin to move your attention and your awareness to your body resting on the seat beneath you.

And just become aware of that contact place where your body ends and the seat beneath you begins.

And gently now,

Move your attention to your hands and just become aware of where they're resting.

And as deeply as you comfortably can now,

Begin to move your attention to the breath and begin to notice the expansion and contraction of the belly and the chest as you inhale and exhale.

Begin to follow the breath now as it passes in and out through the nostrils,

Following the inhale all the way up to the top of the breath,

And the exhale following it all the way down.

Breathing in as deeply as you comfortably can now,

Begin to bathe your body with your attention and with your breath,

And begin to imagine waves of relaxation cascading down and through you.

Waves of relaxation cascading from the top of the head,

Washing down through your scalp and your forehead,

Washing over your face and your jawline.

Waves of relaxation washing down through your neck,

Cascading across your shoulders and down your arms,

All the way down through your wrists,

Your hands,

And out through your fingertips.

Waves of relaxation just washing down through your chest and your back,

Washing through your torso,

Your pelvis.

Wave upon wave of relaxation cascading through your hips and your thighs,

Washing down through your knees and your calves,

Through your ankles,

Washing through your feet and out through your toes.

Wave upon wave of relaxation continuing to wash down through you,

With each breath becoming more and more relaxed,

Knowing that you are completely safe here,

Completely supported,

Completely accepted.

And now I want you to imagine your present day self driving in your car.

It's a beautiful sunny day,

The sky is a perfect shade of blue,

And there's just the right amount of fluffy white clouds decorating the sky.

And you can feel the warmth of the sun's rays shining down on you through the windshield.

And you're feeling exceptionally up to date.

You have nowhere to be,

No errands to run,

No chores to get done,

Everything has been taken care of,

Everything.

You simply have time to be with yourself and drive.

You drive along for a little while until you turn onto a road.

And as you turn onto this road,

You realize it's the road of the house or dwelling that you lived in when you were a little,

Little boy.

And there may have been more than one house or dwelling that you lived in when you were little.

Just notice where you might find yourself today.

You drive along for a little while until you pull up to the front of this house or dwelling.

You put your car in park,

Turn off the ignition,

And you just sit.

As you sit,

Take in the landscape of this place.

Notice the surroundings.

And after sitting for a little while,

You undo your seatbelt and get out of the car.

Close the door behind you.

You walk up to the front of this house or dwelling.

The door is open.

And you walk straight inside,

Straight to the room where your inner child is.

And you stand in the doorway and watch him.

As you watch him,

Notice what he's doing.

Get a sense of how he's feeling.

Get a sense of how old he might be.

And after watching for a few moments,

He looks up and notices your presence.

And you greet him with a great big smile.

You walk over to him and you kneel down or you crouch down so that you're eye to eye.

And if he lets you,

You cup his face in your hands,

Looking at him square in the eyes.

You tell him,

I love you so much,

Honey.

You mean,

I want you to know that I think you're perfect just the way you are.

And I am so sorry.

It has been so long.

But I am here now to take such good care of you.

And I am never,

Ever going to let you go.

And if he lets you,

You place him on your lap or you hold on to him beside you.

And he holds on right back.

And as you hold him,

You look down,

Brush the hair from his forehead,

Looking at him square in the eyes.

Again,

You tell him,

I love you so much,

Honey.

You mean so much to me.

You are so lovable and kind.

I want you to know that I'm here and you're not alone.

Listen to you.

I will hear you and I will be your voice.

I will stand for you and get a sense now of anything else.

This little boy has been longing to hear and needs you to know and give him exactly what he needs right now.

And time continues to pass until you realize that it's time to go.

And you're taking him with you and so you stand up and if he lets you,

You hold him in your arms or you hold his hand and you leave the room together.

You leave the house or dwelling together.

You walk over to the passenger side of the car,

Open the door,

Place him inside,

Do up his seatbelt,

Make sure that he's nice and safe.

And before you close his door,

Again,

If he lets you,

You cup his face in your hands,

Looking at him square in the eyes.

Again you tell him,

I love you so much,

Honey.

You're safe.

I'm here.

I've got you.

You close his door.

You walk over to the driver's side of the car,

Open the door,

Get inside,

Close your door and do up your seatbelt.

And before you start the car,

You reach over and you give his hand a little squeeze,

Looking at him square in the eyes.

Again you tell him,

I love you so much,

Honey.

You're safe.

I'm here.

I've got you.

I'm going to take such good care of you and I am never,

Ever going to let you go.

You start the car,

You put it in drive,

And you drive away together.

And slowly now,

Begin to bring yourself back into the room.

Become aware of your body.

Notice your hands,

Where they rest.

Begin to wiggle your fingers and your toes.

When you're ready,

Gently open.

And the work that follows this exercise now,

To visit and connect with this part of you every day.

Nurture,

Make contact every day,

Letting this part of you know that you're here for them.