Let's practice.
To begin,
Find a quiet and comfortable space without distraction.
Find a position that helps you stay alert but comfortable.
Your eyes can be open with a soft gaze on one spot or closed.
Please take care of yourself during this guided practice if it becomes too intense for you.
If you move out of your challenge zone,
Try opening your eyes and looking around your space,
Listening to sounds in the room,
Or feeling how your body is supported by the chair or whatever surface you are sitting or lying on.
Take a moment to settle in and feel your breath or listen to the sounds in your space.
If you choose the breath,
Pay attention to the part of your body where your breath feels most comfortable for you.
That could be at your nostrils,
Belly,
Or the rise and fall of your shoulders.
Pay attention to that one place.
Take a few slow,
Deep breaths,
Feeling your breath.
Let any thoughts you have fade away.
If your mind wanders,
That's okay.
Gently bring yourself back to the present moment and put your attention on the breath or sounds.
Continue to breathe naturally.
Allow this time to be present to yourself.
Imagine that you and your heart have all the space you need right now.
Tune into your body,
Relaxing your shoulders,
Your jaw,
And your face.
Imagine yourself in a cozy cottage nestled in a lush,
Safe forest.
Place yourself in a chair near a fireplace under a soft,
Warm blanket.
Another chair faces you with a folded blanket on the arm.
A bright orange fire blazes,
Crackling and warm.
Take a moment to feel the warmth of the fire and the safety of the cottage.
On the other side of the room,
A door opens.
You see a child and recognize that it's you.
Your inner child walks towards you.
They stand near you or sit on the chair across from you.
Allow yourself to take a deep breath and slowly exhale.
Take in their eyes,
Their face,
Their hair,
Their heart.
See that your inner child is precious and lovable just as they are.
This child wants to be nurtured,
To be accepted,
To be seen,
And to be loved.
You can be the loving parent who protects them,
Takes care of them,
And makes sure they get to play and have fun.
Notice how their posture shows you how they've been alone and lacking support for a long time.
As you look at them,
Sadness washes over their face.
They look down and their expression seems to say,
I'm not important,
There's something wrong with me.
Tears roll down their cheeks.
Gently give the child space to feel their sadness.
Your silence and loving attention tell them it's okay to cry.
They've been carrying this grief for so long.
You can honor their tears and their loss.
Their crying calms and you reach out your hand.
The child hesitates and places their warm,
Soft hand in yours.
You ask the child if you can share something.
The child hesitates and they nod.
You say,
I'm so sorry you believed those things about yourself,
They were never true.
The child stares at the floor and inches closer to you.
You continue,
That was your way to stay safe.
You needed to believe you were the problem to survive because no one was there for you.
You were never the problem,
You are precious and have always been.
Your inner child glances up and looks wary but hopeful.
They move towards you and gently climb in your lap.
Stay present as you can for this precious child.
I'm so sorry it was like that for you back then and I'm so glad you're visiting with me today.
I'm your loving parent now and I'm going to take good care of you.
Is there a name you'd like me to call you?
Your inner child nestles closer and you pull the blanket around them.
You sit together in silence and the fire crackles.
Your inner child's breathing deepens.
Allow whatever warm feelings you have to flow from you to this precious part of yourself and back.
Stay as present as you can.
If you wish,
Share some more loving words you know they'd like to hear unless silence is more supportive.
You ask this precious child,
What do you need?
What can I do for you?
If they answer,
Let them know you heard them.
Let them know you'll do your best to regularly check in with them,
To hear their feelings and to care for their needs.
Let them know you're here now to calm their fears and upsets.
When you're ready to close this guided practice,
Let your inner child know,
I'm so glad you found your way home.
Everywhere I go,
I carry you with me.
You never have to be alone again.
I love you and I will do my best to keep you safe and take good care of you.
Take a few deep breaths and let the experience of this guided practice settle in.
Feeling the connection,
However small or fleeting,
Between you and your inner child.
Gently open your eyes or lift your gaze and reconnect with your surroundings.
Thanks for your practice.
