Meet Your Inner Child Visualisation

In this 20 minute meditation you will meet your Inner Child for the first time in your happy, safe place and start the process of reparenting. Do not be surprised if find this deeply emotional, it often is. Be sure to have a journal to hand so afterwards, you can write down anything that comes to you during this experience.

Transcript

Welcome to this meditation.

Today you are going to meet your inner child.

In order to do so,

You will want to create the most positive possible environment for the safety and comfort of your inner child.

Find a place that feels soothing and private,

Where you will not be disturbed.

You may want to cover yourself with a blanket,

Hold a stuffed animal or anything else that will make your inner child feel welcome.

You may want to meditate outdoors in a special place or find a spot in your house that feels nurturing to you.

When you first do this meditation,

It's important to keep a few things in mind.

Sometimes,

Even though we have spent most of our adult lives not being in touch with our inner child,

You may find your first attempt is surprisingly easy.

So easy that it may feel like your imagination is running wild.

The truth is,

Your inner child has been waiting for you and wanting that contact with you.

It's not uncommon that our inner child is not yet ready to trust us,

So it may take a little patience.

Your inner child may hold back until they know that you really want this contact and that you are willing to be responsible and consistent and show up regularly to meet with them.

When you first do this meditation,

Trust what comes,

Trust what happens.

If your inner child is a little reserved or a little hesitant,

Just give them time.

Keep doing the meditation regularly and you'll find that the contact will continue to increase and become stronger and more positive.

For now though,

Simply accept whatever happens.

When you make contact with the child,

He or she may be very emotional,

Sad or hurt.

Or you may get in touch with a child who is playful and wants to be with you and have fun.

Accept whatever comes to you because that will be the part that's ready to be discovered at this time.

As you continue to work with this meditation,

You may discover different aspects of your inner child.

Trust your own experience.

Once you are in your meditation space,

Close your eyes and notice any areas of discomfort.

Take the time now to make adjustments to your body so you can feel fully at ease.

Take a deep breath in and slowly exhale.

Repeat this several times,

Emptying your mind with each exhalation,

As you return your breathing to its normal rhythm.

Let your eyes grow heavy.

Unclench your jaw,

Relax your tongue,

Your cheeks,

Even your forehead.

Feel your shoulders drop.

Relax your arms.

Unfurl your fists.

Soften your hands.

Let your pelvis and legs and feet grow heavier as they sink into the floor.

Pause here and enjoy the sensations as you feel your body continue to melt into deeper relaxation.

Start to envisage a bubble of white light.

This white light is beaming out from the crown of your head.

The white light is bright and calm and safe.

As well as the top of your head,

The light is coming from the tips of your fingers and the ends of your toes and all the other edges of your body.

This bright white light is wrapping itself around your body creating a cocoon of safety.

This light protects you from negative energy and is supporting you to create a safe environment to meet your inner child.

Allow your mind to begin to create an image that is safe for you.

You may notice a few images.

There is no right or wrong.

Without judgement,

Allow the images to flow into your mind.

Notice a place taking shape for you.

This place could be real.

It could be fictional.

You could be at home,

On a beach or sitting by a lake.

Wherever it is,

This is now your place.

This place is your safe place.

Your happy place.

Notice the feeling of safety in your body.

Where is that feeling?

Allow that feeling to expand.

You are totally safe.

Your safe and happy place is always there for you.

It's a place where you are held and supported.

Allow your safe place to become more vibrant.

Notice the colours,

The shapes,

The sounds.

What can you see?

Are there any smells or sensations you can feel like the warmth of the sunshine or the embrace of a warm blanket?

Immerse yourself in this world that you have created.

In the distance,

You can see yourself as a child.

Be patient as you allow the vision to become clearer.

Don't try to force an age,

Allow the vision to come to you.

As you focus more on the child you are able to see more detail.

Their height,

Their face,

Their eyes,

Their mouth,

Their posture.

Take some time to observe this child and their expressions.

Notice the child's demeanour.

What feelings might his or her body language be conveying?

What message can you read in their eyes and the line of their mouth,

The set of their shoulders?

Walk very slowly towards the child.

On your approach,

Make contact in whatever way you sense would be appropriate right now.

Think about how you would approach your own child or a child that you know.

You may choose to approach them and hug them.

You may want to use your words to greet them.

You may offer your hands to them.

Do whatever feels right to you in this moment.

Ask the child if there is anything they want to tell you or want to communicate with you.

They may do this in words or it may be in some other way.

Allow yourself to receive whatever the child wants to communicate.

Listen carefully.

What do you hear?

What do you smell?

What do you feel?

Now ask the child what it needs most from you right now.

Listen to what the child has to tell you,

Whether in words or in other ways.

Take a pause while you take all of this in.

Now imagine a bubble beside the child.

The bubble is dark and inside the bubble are frames from the moments in your life which have caused pain.

You see them play like videos one after another.

The bubble is sinister.

It feels threatening and hostile,

Like it has taken on a life of its own outside of the memories playing within it.

Floating around the frames of memories are the dark feelings evoked by the painful moments that they portray.

You see loneliness,

Fear,

Guilt,

Rejection,

Disappointment.

All of these bad feelings that have weighed heavy crushing your inner peace for too long.

You see how the child is deeply affected by this dark bubble.

How the bubble creates core beliefs that the child will carry into adulthood.

I'm not good enough.

I'm not important.

I am bad.

I am not worthy of love.

Allow yourself to accept that these beliefs are an understandable but inappropriate reaction to those moments of pain and they do not reflect reality.

Consider how you would respond to this child if they were not you but a living breathing girl or boy of the same age,

Experiencing those things leading to the same heartbreaking beliefs.

Allow yourself to feel the gentle kindness and affection you would naturally extend to a child experiencing these situations,

Feelings and beliefs.

Embrace the compassion ignited within you.

Breathe it in.

Reach for the child and unfold them in your arms.

Hold them without judgement.

Take a deep cleansing breath and radiate your compassion towards this child.

Imagine a warm pink hue beaming from your heart to theirs.

Watch them as they see and feel your love,

Your protection,

Your acceptance of them and their dark bubble.

Take a deep powerful breath in.

Then as you exhale blow the bubble away from the child.

Observe how the child changes.

Watch the difference in their posture as the weight of the bubble lifts and they begin to experience the positive feelings associated with feeling accepted and acceptable,

Loved and lovable.

Now imagine a new bubble forming beside the child.

It is your job to fill this bubble with new happy memories and positive beliefs for them,

For you.

One by one fill this new bubble with new frames of joyful moments from childhood,

Feelings of pleasure and of fun.

Watch the bubble grow and notice the beautiful colours portraying happiness,

Lightness,

Playfulness,

Creativity,

Imagination and love.

Add a few positive affirmations to the bubble for the child,

Core beliefs that will anchor them to you in the future.

I am safe.

I am loved.

I am protected.

My needs and feelings are valid.

I love myself.

I can protect myself.

I show myself compassion.

I am hopeful for the future.

Observe the child as they see the new bubble you've created for them.

See how his or her face changes.

Notice their shoulders open,

The light in their eyes,

The small smile that shines from deep within their soul.

Encourage the child to explore their playfulness.

Think back to the things that you enjoyed as a child.

It could be dancing,

Skipping,

Playing football,

Singing,

Spinning around with your arms outstretched.

These are things you once felt and were once able to enjoy.

Remember it and breathe it in.

Allow yourself to experience the feelings associated with childhood innocence.

Breathe in deeply and hold your arms to once more embrace this wonderful,

Precious child.

Feel their love suffuse and flood through you as you remember you are one and the same.

Feel yourself reconnect with your inner child as you reach a state of harmony that has evaded you for so long.

Pause and breathe as you experience profound inner peace and calm.

Stay here for as long as it feels good and when you are ready slowly return to the present moment.

If you