Welcome to your inner child meditation.
Sit back in your chair or lie down.
Uncross your legs,
Close your eyes,
And I want you to begin breathing very deeply,
Taking five big deep breaths in through the nose and out through the mouth.
And with every breath you exhale,
Notice yourself becoming more deeply relaxed.
After your fifth breath,
I want you to concentrate on the weight of your feet.
Your feet will begin to feel heavy and this heavy relaxation moves from your toes to your heels,
From your heels up to your ankles.
You're now feeling this heavy relaxation moving upward into the calves of your legs,
Feeling the weight of your legs pushing down,
Growing heavier and heavier,
And feeling your legs relaxing deeply,
Deeply relaxing,
And this heavy relaxation moves into your knees as you concentrate only on my voice.
I want you to now feel the relaxation moving upward into your thighs.
The relaxation moves from your thighs to your hips and throughout the midsection of your body.
See if you can let go just a little bit more throughout the stomach area.
Your stomach muscles are relaxing deeply now and your entire chest area becomes saturated with this relaxation.
Notice how your breathing starts to become very deep,
Gentle,
And rhythmic,
And the drowsy,
Sleepy,
Daydreamy feeling of relaxation takes over.
Don't judge yourself during this practice.
Let go completely.
Drift down deeper and I want you to notice your arms,
Your hands,
And your fingers relaxing with each breath.
You're now feeling a numb but pleasant tingling feeling throughout your fingers as this relaxation grows even deeper still,
And when you feel ready,
Move this feeling all the way up throughout your chest,
Up through your shoulders,
And to the top of your head to your crown.
I want you to now imagine the place where you feel most peaceful.
Maybe that's a green pasture or sitting by the ocean.
Maybe your favorite,
Most safe place is your current home or vacation you've had in the past.
Take some time to really imagine the details and feelings of this place.
If you're having trouble visualizing,
Say the words in your head of the descriptions of this place.
And in this place,
I invite you to imagine sitting in a comfortable position.
You feel calm.
You feel inviting.
You feel safe and also very connected.
Perhaps you're on a comfy couch or lying in the grass.
Maybe you're on a yoga mat or something else entirely.
And I want you to imagine your inner child sitting next to you in this favorite place.
Maybe they just appear.
Maybe they walk in through a door.
Notice the age of your inner child and trust the first thing that you receive.
Maybe your inner child is age three,
Age seven.
Perhaps you see your teen self at age 18.
Maybe you see your adult self in your 20s or 30s.
There's no right or wrong way to practice this inner child visualization.
Any age is just fine.
Trust the first thing you receive.
And take some time to imagine which version of your inner child or teen shows up next to you.
Maybe notice what they're wearing,
What their body language is like.
And once you have that visual,
I want you to notice any initial feelings you have about that child sitting next to you,
About your own inner child or teen.
And what do they need?
Intuitively tune into this.
Maybe they need a warm,
Safe embrace from you.
Maybe they just need a smile.
Maybe they need the calming feel of your adult self presence.
Or maybe something else that only you know.
I now want you to imagine your inner child giving you,
Your adult self,
A gift.
This gift is in a box and only you know the details of this box.
Perhaps it's small that you can carry it in one hand.
Perhaps it's medium or very large box that you would need two hands for.
What's the gift wrapped in or is the box painted?
Only you will know these details.
Now I want you to imagine your inner child giving you this gift.
What is inside?
Only you and your inner child will know.
Maybe a song comes out.
Maybe it's a painted stone.
Maybe it's your favorite toy or something else entirely.
I want you to try and stay within this interaction and notice how you and your inner child are interacting.
Know that you cannot do this practice wrong.
Know that whatever feelings come up are okay.
Let's take some time here.
Know that you are in a safe place to explore this visualization.
Share any final thoughts or feelings or interactions with your inner child.
Maybe it's a hug goodbye.
Maybe it's a picture that you two created together that you'll take with you on your journey.
Know that you can connect with your inner child at all times through simply recognizing them,
Through channeling them through an activity or through movement.
Know that this isn't the only way to connect with them and I want you to start coming back into the room taking deep breath in and let it go.
Start to wiggle your toes.
Move your fingers.
Open your eyes slowly.
There is no rush and as you become oriented to the room maybe say a little affirmation of gratitude for your inner child and if you were unable to visualize this experience know that that is perfectly okay.
I encourage you to journal or sit in reflection of your experience.
See what comes up.
See what is helpful.
What maybe made you sad.
What maybe made you happy.
Thank you so much for sharing this space and have a great day.
