This meditation is designed to be used as a tool to heal the child that you have been and still lives in your subconscious mind.
Make sure you are not interrupted for the duration of this practice.
Find a comfortable position sitting with a straight back on a chair or on a cushion on the floor.
Lay your hands down on your knees.
Close your eyes.
Follow one full breath without changing its natural flow.
Notice how the air comes in and out through your nostrils.
Bring your attention to your feet.
Feel the sensations in your toes.
Move your attention to the soles of your feet.
The sides of the feet,
To the ankles.
Focus on your calves and shins.
Move up to your knees.
Go to the sensations of your thighs.
Move up to the pelvis.
Lower back.
Abdomen.
Notice the movements of the rib cage area and your chest.
Observe how this expands and contracts through the breath.
Feel your upper back and shoulders.
Focus on the upper arms.
Move down to the elbows and the forearms.
Move to the palm of the hands.
Back of the hands.
Notice the sensations of temperatures tingling in your fingers.
Move up to the sensations in the neck.
Soften the neck.
Move to the jaws.
The mouth is slightly open.
Feel your lips and the sensations inside the mouth.
Tongue.
Teeth.
Gums.
Feel the air coming inside your nose through the nostrils.
Feel your cheeks and cheekbones.
Feel your eyeballs covered by your eyelids.
Feel your eyebrows relax.
Forehead relax.
Feel your ears.
Feel the lower part of your head.
And the upper part of your head.
Feel your scalp.
Your whole body is a field of energy.
Imagine there is a hole the size of a coin in the crown of your head.
Breathe through that hole all the way down to your feet.
Hold on to the breath for a few seconds in your feet.
And breathe out going all the way up through your legs,
Trunk,
Arms,
Toward the head.
We repeat this two more times.
Breathe in through the top of your head all the way down to your feet.
Hold.
Exhale,
Relax in your body a bit more.
One more time.
Inhale.
Hold.
And exhale.
Now I invite you to focus on your heart area.
Feel the space around your heart.
While being there,
Picture yourself when you were three or four.
Imagine how delicate and innocent you were.
See if you can generate some feelings of love and compassion for this little girl or boy you were.
If you cannot,
Just notice it.
The love energy will arise as you keep repeating this exercise.
Now imagine yourself being this child and that is your healthy adult who says these words.
Allow these words to come in and bathe each of yourself.
My little one,
You have gone through many difficult experiences.
You have felt alone,
Scared,
Ignored,
Rejected and sad.
And you did not know what to do with all these feelings.
I'm sorry I couldn't be there to support you and give you all the love you needed and deserve.
I am here because I care about you.
Because I love and value you.
I will do everything in my power to make you happy.
You deserve a life free of negative burdens.
To give you permission to let go of everything that has made you believe that you are not worthy of love.
That you are not capable of achieving your dreams and enjoying life.
I free you from the belief that you have to be someone other than yourself to be loved and accepted.
You deserve love just because you exist.
You are more than enough exactly as you are.
You are not responsible for your parents or for me.
It is not your duty to save or make anyone's life happy.
It's okay to need help,
Love and support.
Feel what you feel and express it.
I am here to listen to you,
Validate you,
Accompany you and support you at all times.
You are always safe with me.
You have a pure and loving heart.
You are brave and I am very proud of you.
I trust you totally.
I want you to know that it is safe to be happy and have fun.
Explore the world,
Dream big and to make mistakes.
I like everything about you.
You are unique.
You are pure love.
You have come into the world to be yourself,
To shine your light and share your many talents.
It makes me deeply happy to have you in my life.
I'll take care of you,
Will be there for you and with you at all times.
Go slowly back to your body.
Feel your pelvis.
Legs,
Feet.
Touch the ground or surface you are seated in.
Feel your back,
Your neck.
Feel the space around your body.
Wield your toes and fingers.
Take a slow deep breath and come back to the room.
When you feel ready you can open your eyes.
