Settle into a calm and quiet place.
You can sit or lie down,
Whatever feels most comfortable for you.
This is a place without judgment or criticism.
You are allowed to feel whatever emotions that may come up for you.
You are safe.
Now take three deep breaths in through your nose,
Out through your mouth.
Now bring your breathing back to a normal pace and ask your mind to bring up a memory from your younger self.
Let whatever comes to your mind flow freely.
Trust your intuition.
Envision the environment in your memory.
Where are you?
How old are you in this memory?
Are you three,
Five,
Ten,
Or fifteen years old?
What are you doing?
How are you feeling?
Observe for a few moments what your inner child is doing.
Now envision yourself as an adult knowing all the things that you know now and going up to your inner child.
Ask them if you can spend some time with them today.
Ask them what they are longing for.
Are they longing for love,
For support,
For someone to listen to them?
Show or tell them what they need to hear.
You can give them a hug if they want one.
You can tell them,
I'm here to listen.
I have all the time in the world.
There is no rush.
You can tell them,
I'm so proud of you.
I know that you are doing your best.
You can tell them,
It's okay to have fun.
It's okay to enjoy yourself and be free.
I'm going to give you a few moments here to spend time with your inner child.
I'll be back when it's time to wrap up the meditation.
You you you you Bring your attention back to your own body and back to your breathing.
Feel a sense of peace wash over you.
Feel how grateful you are for the chance to heal your inner child.
You can come back to this meditation anytime when you feel triggered or simply when you want to spend some time with your inner child.
You are now one step further on your healing journey.
Take one last deep breath and open your eyes.
