Meet your inner child meditation.
Settle into your meditation position,
Straighten your back and relax your arms.
If you prefer,
You can also do this meditation by laying down.
Close your eyes and bring your awareness to the breath.
For a moment,
Just notice the breath as it is,
Notice the inhalation and the exhalation.
Notice how your breath feels right now.
And gently allow your awareness to settle inside your body.
Notice how you feel at this moment.
The intention is to turn inward,
Calm the mind and connect with your inner wisdom and guidance so that you can meet your inner child.
Bring your awareness to your legs and feet.
Notice the points of contact between your legs and the floor.
Feel your hips and pelvis.
Bring your awareness to your lower,
Mid and upper back.
Feel your belly and your chest,
Your arms and your hands.
Feel the neck,
The back of your neck,
Back of your head and the top of your head.
Feel your face and relax your face.
Have the intention to relax your whole body.
Relax,
Soften and settle into the present moment.
Now,
Start deepening your breath.
On your inhalation,
Allow your belly and chest to rise.
On your exhalation,
Allow your belly and chest to slowly sink back toward the spine.
Inhalation is rising,
Exhalation is falling.
Have the intention to establish a deep,
Smooth and silent breath.
Inhalation rises,
Exhalation falls.
Please continue breathing like this,
Full,
Deep and smooth breaths.
This calm and deep breath helps you create more space in between your thoughts.
Calm your mind and guide your awareness even deeper.
Slowly allow your awareness to rest at the heart center.
Your breath is still deep and smooth and awareness rests at the heart center.
Notice what is present there,
At the heart center.
Feel the color of love and acceptance in the heart space.
Maybe it is just a vibrant golden light.
Color or light of love and acceptance.
With each inhalation,
This color becomes more vibrant.
With each exhalation,
It pulses through the body.
As you inhale,
Feel this color becoming more vibrant.
Exhale and feel it pulsing through the body.
Sense and feel into this light and color in the center of the heart.
Inhale,
Allow this color or light to become more vibrant.
Exhale and sense it pulsing through the body.
And again,
Allow your awareness to simply rest at the heart center.
In your heart space,
See or feel a place where you and your inner child can meet.
This place should be safe and comfortable for your inner child.
It can be in nature or in a warm cozy room.
Slowly allow this scene to emerge.
In your imagination,
Picture your inner child there.
What does your inner child look like?
How is the hair,
The body,
The eyes?
How are the posture and movement?
What is his or her age?
Is it 3,
6,
Maybe 8 or 12?
See what comes to you first.
Take a moment to feel and observe.
Picture your inner child in this scene.
Notice what you see and how you react to what you see.
Stay connected to your body.
See what sensations and feelings are present.
There is no right or wrong.
Just allow yourself to feel.
See and sense your inner child.
Observe it like a compassionate adult.
Feel and observe.
See your inner child.
Spend a few moments with him or her.
Offer your love and acceptance to your inner child.
Say,
I am here for you.
I am learning to take care of you.
I love you.
Pause and feel into that moment.
If it feels good,
You may offer a hug.
Hold your inner child in your arms and just observe him or her from a distance.
Feel love and acceptance of this part of you.
Continue resting in the space of your heart.
Allow whatever emotions arise to be present.
All emotions are welcome.
Slowly release your inner child and say thank you.
Let him or her know that you will be back again.
You are here for your inner child.
Take a full breath in.
Open your mouth and sigh out with an exhalation.
Full breath in.
Exhale and sigh out.
Exhale and sigh out.
Come back to the breath in the center of your heart.
Say goodbye to your inner child.
You will be back again.
Now allow your awareness to simply rest in the heart center.
Start deepening your breath.
Notice what is present in you now.
Notice what emotions are present.
All emotions are welcome.
Rub your palms together.
Place one palm on your heart and another one on top of it.
Feel the warmth entering your heart.
Slowly open your eyes.
