Inner Child Healing Meditation

This guided meditation is a gentle journey to reconnect with your inner child through visualization, breath, and loving affirmations. You'll be invited to visit a safe childhood space, offer your younger self compassion and care, and listen deeply to what they want you to know. A powerful practice for healing, self-love, and emotional integration.

Transcript

Hello and welcome to this meditation to support you in connecting with your inner child.

The goal of this meditation is to send love,

Safety and protection to your inner child.

Right at the beginning I want to know that meditation is a practice and in the same way building your connection to your inner child is a practice as well.

So if this feels challenging at first don't worry.

Also I want to note that this is a brave step for anyone who's had a really challenging childhood.

So be gentle with yourself.

I believe the inner child part is one of the most important parts of the self that we can work with.

So just give it some of your love and attention and come back to this practice as many times as you need to establish that connection.

Let's arrive into this practice by finding a comfortable seat and for this meditation especially I'll invite you to be in a cozy,

Quiet,

Undisturbed space and maybe to even bring with you any items,

Textures or smells that feel comforting and soothing for you.

Maybe there's a cozy blanket or pillow you'd like to keep with you or a candle or essential oil you'd like to use.

I think of citrus smells as being joyful,

Energizing and reminiscent of childhood.

But if you feel that going into this meditation you need more soothing and calmness you can try lavender for example.

As you find a comfortable space and a comfortable seat allow your eyes to soften closed or simply look down and in front of you.

Take a moment to scan the body.

Notice what feelings or sensations arise when you think about connecting with your inner child.

There could be a sense of excitement,

A sense of joy or freedom or play.

Maybe there's also some sadness,

Some fear or anger.

Let this be a reminder that anything is welcome in this practice.

There's no right or wrong emotion to bring up.

As you take some deep breaths and just soothe and calm the body in the present moment,

I'll invite you to bring to mind a photo of your younger self.

And as you take some deep breaths allowing your memory to support you here,

Thinking about a photo of you that you've seen before,

Maybe that you've seen often,

A childhood version of you.

And seeing that photo in front of you in your mind's eye looking at yourself as a child.

As you view this photo of your younger self in front of you let's take some grounding deep breaths bringing you more in touch with your body and how you're feeling in this moment.

You'll breathe deeply in through the nose and exhale slowly through your mouth.

You'll do that for five rounds of breath.

Feeling in control of your breath,

Taking slow intentional breaths,

Inhaling in and exhaling out.

Seeing that photo in front of you in your mind's eye,

Right away maybe you notice some emotions might start to surface just from bringing this image to your mind.

And if they do,

Allow them to come up as you witness them.

Looking at the photo,

Notice if it's in color or in black and white.

Notice what you're wearing.

Notice if there's anyone else around you in this picture,

What your facial expression is.

Keep taking a few more deep breaths in through the nose,

Out through the mouth and continue to feel and notice what arises,

Knowing that anything is welcome.

Now with eyes closed,

See yourself putting the photo down and your younger self actually appearing in front of you,

Standing a few feet away from you and you look down at your inner child.

And just in case you have a hard time visualizing this,

Just do your best.

See your hair and hair color,

What you're wearing,

About how tall you are and take a moment to identify your inner child's age as you observe them.

Notice your inner child's facial expression,

Their posture and as you observe them for a moment,

Notice that they are observing you too.

Maybe there's a sense of curiosity,

Mischief.

Notice what other sensations or ways of feeling you can categorize here.

Now I want you to reach your right hand out and grab your inner child's hand.

As you breathe deep,

Imagine what that small tiny palm would feel like in the palm of your hand.

Feeling the sensation of weight and touch and feeling your inner child gently start to pull on your arm to begin slowly guiding you somewhere.

As your inner child walks ahead of you,

Holding hands,

You follow.

Maybe the inner child has a soft playful smile on their face and you follow with curiosity.

And envisioning your inner child leading you to your favorite childhood place.

As they lead you there,

Maybe it's a place you felt safe.

Maybe it's a place you spent a lot of time in as a child.

It could be your childhood room or another room in your home,

Your backyard,

A playground,

A friend's home or maybe it was outdoors in nature.

Take a moment and let your imagination land you in the exact place your inner child wants you to be.

Take a breath and allow yourself to be there fully,

Immersed in this environment.

Keeping your inner child self nearby,

Noticing how this little boy or girl is pointing out the things they love.

Maybe there are toys,

Flowers,

Food,

Fruit,

Candy.

Notice what's around in this location.

If you are indoors,

Are there photos or books around?

And if you are outside,

Let yourself fully soak in the environment.

Notice the season of the year.

Notice how you feel when you are in this space.

Let yourself linger in a moment of innocence,

Safety and warmth.

With your inner child here,

See what they would like to do.

Does your child self want to play a game,

Read,

Color,

Play,

Take a nap?

Take a moment to observe your inner child nearby doing what you used to love to do,

Something that brought you peace.

Something that brought you joy.

And see your child self smiling,

Laughing,

Playing.

Maybe the little boy or girl wants to run around.

And keep taking deep breaths in this present moment.

Notice where your breath is going and come back to deep intentional breaths anytime you need them.

Finally,

Call your inner child self over to come near you and give them a huge hug.

Pulling the little boy or girl close,

Feeling their arms wrap around you.

Maybe their chin resting on top of your shoulder as you pick them up.

And putting one arm on their back and one on the back of their head and just pulling them in so close,

Feeling the warmth of their embrace,

Giving them safety and care through this hug.

And just being with your emotions now in this present moment,

Allowing anything you notice to be there without making it wrong.

All of you is welcome in this moment.

As you keep your inner child self close in your mind,

See yourself repeating words of love,

Care and affirmation to them.

Saying to your inner child,

I'm here with you now.

I love you and accept you.

You are safe here.

You are perfect just the way that you are.

Feeling and seeing them close to you,

Letting them know all of your feelings are valid and true.

Noticing how as you repeat these statements in your mind to your inner child,

Communicating with them how their facial expression might change,

How their posture might change,

What are they doing in response to you.

Is there a sense of appreciation,

Closeness or anything at all?

Just taking a moment to observe that and find that.

And then saying to your inner child and letting them know you are free to share with me anything you would like.

And simply listening.

Considering what is it that your inner child would like to say to you now,

What do they want to let you know?

Just be still and listen.

As you reflect on what they are sharing with you,

What would you like to say back to them?

You can go ahead and say that now,

Either using your imagination or speaking out loud.

What would you like your inner child to know?

Taking a deep round of breath between each statement or thought,

Maybe it's I'm here with you now,

I'm not leaving,

You are safe,

You are supported,

You are so loved.

What did you as a child need to know when you were this age?

What did you crave hearing?

Breathing deep as you consider these questions and just let your child self know what you'd like them to know,

What you want to affirm to them.

Thinking,

Is there anything else?

And then asking your inner child,

Is there anything else they would like you to know?

Is there something else you need me to know?

Was there anything else that you wanted to share with me?

Is there anything else that you as a child wanted to share with an adult?

Just letting your inner child know it's okay to share that with you now.

You are that safe adult presence for them.

Seeing your inner child in front of you,

Noticing how their emotions shift as they have this conversation with you.

What it's like for them to be in your presence and just affirming safety and love in any and all ways that make sense to you now.

If any emotion has come up for you,

Just know that's okay.

Allow yourself to lean into it and say yes to it.

It's not forever.

Just allowing yourself to feel into whatever is present for you here in this moment.

Know that you can stay and linger in this moment as long as you'd like.

You can pause the meditation and continue envisioning having this conversation with your inner child as they share something important with you.

You hold that safe space and reply back.

Maybe right now it feels good to place one arm across your chest and the opposite arm rests gently on top of it.

You can also rest your arms in a gentle hug or place one palm on the heart and one on your belly and breathe deep into the space between the palms.

Eventually you'll take one more look at your child self.

Give them a smile and see them smile back.

Give them one more huge hug and just feeling you and your child self merging where they become part of you.

Recognizing that they always have been.

That younger part of you is with you at all times.

It's within you and your memories.

And just know that you can come back to that safe space that you created at any moment.

You can visualize and give life to your inner child anytime.

Sometimes life events sweep up to the surface our childhood memories and emotions and those become such important times to sit in a practice like this and give light and love to this core part of who you are.

Taking as long as you need to come back from this experience.

Maybe you rub your palms together generating some heat and some energy.

Just rubbing them together in front of your heart and then gently separating the palms and bringing them over your eyes so that whenever you're ready to flutter your eyes open you do so into your palms.

Letting go of the need to rush,

Being gentle as you come back and thanking yourself.

Maybe feeling that inner child self also thank you,

The present day you,

For doing this practice.