Trauma Healing - Inner Child Visualization

This guided practice is a part of an evidence-based trauma recovery program, Heal My Trauma Imprint, developed by Megan Kirk Chang, Ph.D. Inner child work helps us reflect on our past with compassion and non-judgment. We learn to connect with our inner child, validate the pain or hurt they feel, and extend compassion to better address our own emotions and needs in the present.

Transcript

Hello and welcome.

I'm so grateful that you chose to spend time here today.

My name is Megan and for today's session,

We will be exploring the power of inner child healing work.

It is thought that by connecting with our inner child that we can gain and access new information about where we remain unresolved in our healing journey.

We can discover needs that may not have been met when we were actually children.

Inner child work is a tremendously powerful tool for healing from past trauma of any kind.

For healing patterns or ways of being that are no longer serving you.

And it's important to remember that the inner child is not a literal child,

But more of a symbolic little version of yourself.

The part of you that is childlike,

Curious,

Innocent,

Pure and full of wonder.

Inner child work has stemmed from pioneering psychologists such as Carl Jung,

Who originated the divine child archetype and Lucia Cappuccione,

Who initiated the movement towards re-parenting our inner child.

And family systems therapist Virginia Satir,

Who was known to help individuals bring forth various versions of themselves such as the inner child,

The inner critic,

The caregiver and so on.

When it comes to healing from trauma,

It is often a common experience to feel as if you're fragmented,

To feel as if you oscillate in and out of different versions of yourself.

One moment we may feel like our adult version of ourselves.

We may feel grounded,

Connected and clear.

And in another moment,

We may revert to more childlike tendencies or behaviors,

Especially when we're triggered.

We may also discover that we have a very dark judger or inner critic self-saboteur inside.

We may also discover that we have these same tendencies that we express outwards to people.

So it's really important to remember that if this rings true for you,

If you're feeling fragmented,

That this is normal.

The experience of trauma of any kind essentially freezes us in that moment in time.

And even though we carry on day by day,

Fragmented parts of us continue on along our healing journey.

The idea is to integrate all of our unique versions of ourselves.

It's not about getting rid of or dismissing or trying to shove away a version of ourselves,

But rather hold space bit by bit with compassion to understand that when these versions of ourselves operate,

They carry important clues and messages regarding what remains to be healed within us.

So as we prepare for our inner child meditation,

It's important to remember that whatever your experience is during this meditation,

To let that be enough.

Some of you may deeply connect with your inner child.

Some of you may be unable to bring this part of you forward in this moment.

But as with any mindfulness practice,

It is a practice.

So whatever your experience today,

Honor whatever comes up for you and perhaps return at a time when you feel comfortable to try again and see if the experience is different in any way.

There is no right or wrong experience that you should or shouldn't have.

And so taking a moment to find yourself in a comfortable,

Seated or lying down position.

If you find you need a little more support or calming,

It may feel more comfortable to lie down or lean against a wall or comfortable seat.

And as we start to consider our inner child,

Our little you,

It's important to describe what this refers to.

Your inner child is that tender,

Innocent part of you that is curious,

Creative and playful,

That feels deeply,

Craves love and recognition and validation.

That little part of you that desires connection and safety and is total in expression of emotion,

Be it anger,

Joy,

Frustration or sadness.

If it feels comfortable for you,

Gently take the eyes to a close or soften the gaze downwards.

See if you might be able to visualize little you,

A younger version of you.

Sometimes around the age a traumatic event occurred or when you were between the ages of four and 10 or any other little version of you that makes sense.

If it's easier for you,

You can refer to a picture of you from this age.

Sometimes that's easier to visualize.

And as another option,

If you can't seem to bring yourself into view,

Bring into your mind a young child that would represent that little version of you.

Take a moment to also bring your adult version of yourself into your mind's eye.

Visualizing you now with the younger version of yourself,

Either sitting or walking together in your favorite location.

This could be at a park or near a body of water.

Taking a moment to bring into focus this visualization of the adult version of yourself sitting or walking with a younger version of yourself.

Spend time looking at the younger version of yourself.

What are you wearing?

What does your hair look like?

What is your facial expression?

Spend as much time facing the younger version of you and holding space for this experience.

As you feel comfortable,

We're going to begin to form a dialogue with little you.

You can ask little you questions like,

How are you feeling?

What did you need from me back then?

What words did you need to hear that you didn't hear?

What do you need right now in order to feel seen,

Heard,

Or loved by me?

Let this experience unfold without expectation,

Without forcing or trying to have the perfect experience.

Just holding space for whatever surfaces.

Honor the little you who might still be holding on to the pain and hurt of the past.

Honor the part of you who wants nothing more than to be loved unconditionally by you.

Finding the courage to connect with the younger version of yourself.

Take it all in.

What words do you hear little you make?

What is their demeanor?

Notice the expression,

The attitude,

The position of little you as you ask these questions.

Hearing the stories that little you created that are not allowing you now to live freely or as vibrantly as you would like.

Allowing that younger part of you to share.

What stories they've been holding on to.

Perhaps they are saying to you,

I'm not worthy.

I don't matter.

I can't trust anyone.

I'm scared.

I feel alone.

Or I'm not enough.

As you hear these stories that have filled up the mind of the younger version of yourself,

Remember that you are not wrong for doing this.

This is a result of what you had to endure.

Taking a long,

Slow,

Deep cleansing breath into the body.

As you exhale,

Release and soften.

As you feel comfortable,

Perhaps extending or reaching out to this younger version of yourself who has come to you to share how they are really feeling.

Maybe you embrace them in your arms,

Hold their hand or place their face in either one of your hands to show that younger version of yourself that you accept them fully.

That you're listening.

That you're sorry if you haven't been paying attention.

But that you're here now to hold space for,

To love,

To acknowledge and be there for this part of you.

Thank this younger version of yourself for bringing new awareness as to what remains to be healed.

Wipe away their tears.

Savingly remove the hair from their face.

If it feels right,

Look into the eyes of the younger version of yourself and let them know that you're here now.

Silently repeating any words of compassion and tenderness towards this beautiful younger version of yourself.

Even if it feels uncomfortable or awkward,

Returning to the practice of extending patience,

Of extending your listening ear,

Your acceptance and love.

Just like you would if any other small young child came to you with deep hurt and pain in their soul.

As you feel comfortable taking a step back to observe this interaction between your adult self and little you.

Bringing in the beauty of this moment of reconnecting to a part of you that needs your own attention.

One of the most adult-like discoveries in our healing journey is the realization that only we can be to ourselves what we needed when we were young.

And this starts by connecting with the fragmented parts of you or little you with deep compassion and empathy.

Continuing to build your relationship with yourself.

Seeing if you might ask little you,

What would they like to do now?

Now that they've been able to let out and share with you what they've been feeling and holding on to.

What would they like to do now?

Maybe they're asking you for another hug or a piggyback ride.

Maybe they're asking you to sit some more.

Maybe they're asking you to play,

To explore,

To discover something new together.

How would you spend time with the younger version of you in a way that feels connecting,

Compassionate,

And loving?

As you invite an experience of more joy together,

Of play or creativity,

See how the younger version of you lights up.

As you remember how much they wanted to play,

Discover,

Imagine,

Dance,

Or move.

This younger version of you has never left you.

They have been waiting for you to return,

Reminding the younger version of you that you are here now,

Just as they are here for you.

Spend as much time as you'd like exploring and connecting with this younger version of yourself,

Feeling the sense of getting to know this part of you again,

Getting to know the experience through a child's eyes.

If it feels comfortable,

You may stretch your arms out and embrace and hug little you or smile.

As you're ready,

Draw your attention back to your flow of breath in and out of the body,

Taking a long,

Slow breath in,

And as you exhale,

Feeling a sense of deep compassion,

Connection in your body after the special interaction.

Taking a few moments now to bring some subtle movements to the fingertips and the toes,

Making any intuitive movements that feel right in your body,

Whether it's a twist from side to side or a long,

Deep stretch,

Bringing your awareness back to this room,

Back to this space,

And just noticing what has arisen in your body after the experience of connecting.

With little you,

Remembering that there's no right or wrong.

This may take a few practices before you feel that deep connection,

Especially if you've spent a lot of time avoiding or numbing yourself from this younger part of you.

Remember you can return to this practice at any time,

Perhaps taking one or both hands to the heart,

Placing gentle contact over your heart space and extending yourself deep gratitude,

Acknowledgement,

And validation for choosing to do inner child healing,

Giving yourself grace and kindness,

Knowing that this experience can bring up a lot of emotion,

But that you've shown up for yourself and are slowly working towards integrating all versions of yourself.

Knowing that you are and have always been enough.

Thank you for journeying with me today.

I wish you and the younger parts of you continued ease and healing throughout your day.

Reviews

Thank you this type of visualization meditation has really helped some traumatic experiences for me and I’m very grateful for your help 🙏

I’m feeling a lot of sadness. But grateful to being able to face it. Thank you.

Really helpful guided meditation that felt authentic . Highly recommend

Thank you very much. I think this meditation will be an important part of my recovery. Amazing

I haven’t cried that much in a long time. Thank you.

This was absolutely beautiful and so healing for me!

I was able to connect on such a deep level with my little self and the guidance you gave was truly inspiring. Thank you

Thank you for this amazing experience! I didn't expect to have such an emotional response to spending time with a younger part of me. I felt such a deep sense of compassion mixed with sadness and then joy. I have been avoiding this for so long. It doesn't feel so scary now. Thanks again!

I felt safe enough to Be with what arose in this meditation
And
The guidance in providing self-support was effective enough to make me want to return to this meditation again. Namaste 🙏

Moving. Surprisingly so. At least for rational "unconnected" me. As it finished, I felt deep gratitude to you. Thank you.

The best Inner Child meditation I've ever come across! Thank you so much 🙏⚘️

Inner child healing is difficult foŕ me. The gentile approach of this excerise I believe will be helpful as I repeat this practice.

That was amazing! I have never connected to my inner child, thank you so much 🙏🏼🫶

Thank you for helping me reconnect with my inner child and let him know that he is loved and enough

Nice and calming. Your voice is soothing also. Thank you! I make sure my inner child feels loved and safe. Thank you! 🥰♥️

Thank you! This feels like the first step in the right direction on a long journey of healing. I will definitely revisit this practice.

I have used this meditation nearly everyday for a couple weeks and it has helped me tremendously get in touch with my inner child and build an attuned, nurturing and loving relationship with her. Thank you 💜

Amazing! Thank you so much for this wonderful guide. I connected deeply and am so greatful for this moment. Namaste!

Thank you! I’m surprised at the emotion that I have been able to convey with this experience within myself. I’m so grateful for the opportunity to connect

Amazing! Thank you so much!!!❤️❤️❤️❤️🙏🙏❤️❤️❤️❤️🤗🤗🤗🤗🤗❤️❤️❤️❤️🙏🙏🙏🫶🏻🫶🏻🫶🏻🫶🏻 thank you, thank you, thank you, and thank you!!!!

Amazing meditation. I could connect to my younger version and understand where my traumas are coming from. Thank you for this beautiful gift