In this meditation,
We will use visualization to explore meeting the inner child.
This meditation can bring up strong emotions for some.
Please take care of yourself by returning to your breath or even getting up and walking around if you become too overwhelmed.
Before we begin,
Take a moment to look at the space around you,
Letting your eyes wander to your left,
To your right,
And behind you,
Signaling safety to your nervous system.
And now settling in with an alert,
Relaxed posture,
Sitting in a way that feels as comfortable as possible,
Noticing a lift in the spine,
Relaxing the eyes,
Which may mean a soft gaze at the ground in front of you or closing the eyes completely,
Relaxing down the jaw,
Shoulders,
And belly.
Starting with awareness of the breath,
Bringing your attention to the inhale and exhale.
You might place your awareness on whatever point the breath feels most vivid and easy to find.
This might be the air coming in and out of your nostrils,
The expansion and contraction of your chest,
Or the rise and fall of your belly.
Just allowing your attention to be in that place,
Following your inhale and exhale,
Allowing the breath to be natural,
Whether that's fast or slow,
Shallow or deep.
Just noticing,
Following.
Okay.
Just taking a few more moments to continue following the inhale and the exhale.
Perhaps inviting your body to relax just a little bit more on each exhale.
Just taking a few more moments to continue following the inhale and the exhale.
Just taking a few more moments to continue following the inhale and the exhale.
We will now move into the inner child visualization.
Beginning to imagine your younger self sitting or standing across from you.
You might invite whatever age you feel needs the most care right now,
Or simply allow whatever age that comes.
Remembering what you looked like,
Perhaps remembering some old photos of you as a child.
Picture your young self there,
Right in front of you.
Allow the details to clarify their presence.
What energy or mood do they carry?
Are they sitting or standing?
How are they holding their body?
What clothes are they wearing?
What expression is on their face?
How is their haircut?
Allow their image to become clear and feel them in the room with you.
What is the difference between a young self and a young child?
What is the difference between a young self and a young child?
Taking the next few moments to be together quietly.
As their presence becomes more and more vivid,
Focusing on their image.
If you become distracted,
Simply return to the breath to reground and then return to the inner child before you.
Knowing that we may become distracted or lost in thought,
And we can always return with compassion.
What is the difference between a young self and a young child?
What is the difference between a young self and a young child?
When you have a clear view and strong sense of them,
Invite your inner child into a conversation.
You can say things like,
I'm sorry for not being here.
I love you.
I will take care of you.
I'm listening.
I will do my best to understand you.
I will always try to see you for who you are.
I will be here to attune to your needs.
Continue these messages for a few moments.
Repeating anything that lets them know that you're here now.
Leave them space to hear what you're saying,
And space to respond back to you if they have anything to say.
Try to avoid thinking of what you might have said as a child.
Instead,
Just opening your heart to hear whatever comes through.
You may find that words come through naturally.
You might sense or hear that your inner child is upset that you haven't made contact before now.
If that's the case,
Just apologize and listen patiently to what they have to say.
You could ask them,
Is there anything you want me to hear or understand?
Spend a few moments in this dialogue.
And if no words are coming,
That's okay.
Spend the next few moments just being in presence with the inner child.
If at any time you lose the visualization or become distracted,
You can simply return to the breath without judgment.
Re-centering and then returning to your inner child when you're ready.
.
Now begin to imagine yourself reaching out your hand to your inner child.
This hand signifies your desire to be in connection with them from now on.
Invite them to take it,
Knowing that it's okay if they don't.
Letting them know that you will keep offering it.
Perhaps they would like a different type of embrace,
A hug or to be held.
Just allowing their response.
And as you hold your inner child's hand or offer to hold their hand or hold them in a different embrace,
You can finish your conversation with them by offering something that lets them know that you want to stay connected from here on out.
Something like,
I'm here now.
I will always be here.
We can stay together from now on.
Allowing this message to settle for the next few moments.
.
Invite them into a place in your body or in your imagination that feels safe for them.
Somewhere they can stay while you remind them that you will be back to check on them more frequently.
Take a few moments to let them get settled into this place.
.
When you are nearly near the close,
Begin to let go of your concentration on the inner child,
Knowing that they are still here with you.
Very slowly begin to expand your awareness back outward.
Returning to the sensation of breathing.
The sounds you hear around you.
Your body sitting.
Temperature of the air.
Taking in the space that you are in.
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