Inner Child Visualization (She/Her)

I have used this inner child visualization with my clients for many years. It is intended to support you in making contact and retrieving this often lost part of ourselves. May it bring you peace, healing and connection.

Transcript

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

Breathe in as deeply as you comfortably can and as you exhale,

Gently close your eyes or drop your gaze.

And 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.

Gently now,

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

Breathing in 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.

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.

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.

And you're driving 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 girl.

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 few moments,

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 her.

As you stand there,

Notice what she's doing.

Get a sense of how she's feeling.

Get a sense of how old she might be.

And after watching her for a few moments,

She looks up and notices your presence.

And you greet her with a great big smile.

You walk over to her,

And you kneel down,

Or you crouch down so that you're eye to eye.

And if she lets you,

You cup her face in your hands,

Looking at her square in the eyes.

You tell her,

I love you so much,

Honey.

You mean the world to me.

And I think you're perfect just the way you are.

I want you to know,

I'm so sorry that it has been so long,

But I'm here now.

I take such good care of you.

And if she lets you,

You place her on your lap,

Or you place her beside you.

You put your arms around her,

And she holds on right back.

And as you hold her,

You look down,

Brush the hair from her forehead,

Looking at her square in the eyes.

Again,

You tell her,

I love you so much,

Honey.

You mean the world to me.

You are such a good and kind,

And I want you to know that I'm here.

You're not alone.

Listen to you,

And I will hear you,

And I will be your voice.

I will stand for you,

And I will protect you,

And I will love and nurture you.

And take a moment now,

And sense what else this child needs to hear from you.

I need you to know,

And give her exactly what she needs,

Right now.

And time continues to pass,

Until you realize that it's time to go.

You're taking her with you.

And so you stand up,

And if she lets you,

You hold her hand,

Or you hold her in your arms.

And you leave the room together.

You leave the house you're dwelling together.

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

Open the door,

Place her inside,

Do up her seatbelt.

Make sure that she's nice and safe.

And before you close the door,

You cup her face and your hands,

If she'll let you.

Looking at her square in the eyes again,

You tell her,

I love you so much,

Honey.

You're safe.

I'm here.

I've got you.

You close the 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 her hand a little squeeze.

Looking at her square in the eyes again,

Tell her,

I love you so much,

Honey.

You're safe.

I'm here.

I'm going to take such good care of you.

And I am never,

Ever going to let you go.

And you start the car.

You put it in drive.

You drive away together.

And slowly now,

Begin to bring yourself back and become aware of your body.

Notice your hands,

Where they rest.

Begin to wiggle your fingers and your toes.

And when you're ready,

Just gently open your eyes.

And the work that follows this exercise now,

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

Nurture,

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

Reviews

Made me cry. Meditated while sitting in my old childhood room, which helped me connect even more to my inner child. Thank you for your gentle guidance 🤍

Thank you for guiding me back to who I need the most. This is beautiful. 💖

That was amazing! I got to cry real tears (which is rare for me). I truly feel like I connected with her & am going to let go of some things from my childhood. Thank you so much for this & all the healing work you do.
Namaste 💛

As a transgender woman, connecting
to my inner girl is profoundly
tender and sweet. Your guided meditation made my soul weep with sorrow and joy
Thank you so much
Sarah
👩🏻‍🦳

So so beautiful. Brought tears to my Thank you 🙏🏼