Welcome to my guided meditation for inner child work.
My name is Alex Nelson and I'll be guiding you through today a meditation that I like to do to access that inner part of you,
That inner child that has been often left behind or has gone unnoticed.
So first go ahead and find yourself into a comfortable position sitting or laying down.
Begin to at your own pace breathe deeply and slowly in through the nose and out through the mouth.
Start to let the worries of the day melt away.
Start to feel your shoulders relax as you sink in to this meditative space.
As you continue to breathe deeply and slowly in through the nose and out through the mouth.
I want you to bring your attention to your feet.
Simply notice how your feet feel.
Perhaps move your toes a little bit.
If you have socks on,
Notice how the socks feel against your feet.
Begin to feel your feet relax.
All the little muscles in your toes,
All of your foot,
And your heel just relaxing.
And feel a warmth in your feet.
And as your feet start to relax,
Feel that warmth spread up into your ankles and your calves.
Letting all the small muscles in your legs start to release any tension that they may be holding on to.
And feel that warmth spread up into your thighs and your butt and your pelvis just relaxing deeper and deeper allowing the tension to melt away.
Continuing to breathe deeply and slowly at your own pace in through the nose and out through the mouth.
Now feel that warmth spreading up into your lower back and your stomach.
Let go of any tension you're holding on in your belly and feel that warmth spread up and into your chest and your upper back.
Relaxing and releasing all the muscles that hold tension.
Feel that warm,
Relaxing energy spreading through your shoulders and down through your arms and all the little muscles in your hands.
Perhaps wiggling your fingers a little bit allowing your hands to become fully relaxed.
And as you continue to fall deeper and deeper into relaxation,
Just notice how wonderfully heavy your body has begun to feel.
Feel that warmth and relaxation spreading up into your throat.
Carry a lot of tension in our throat,
Words that we didn't say,
Things we should have told someone.
Start to feel all those tense muscles in your throat relax.
Just focusing on being here now.
And as we feel that warm relaxation spreading up into our jaw and all the muscles of our cheek,
In the back of our head and all the small muscles around our eyes and nose.
Feel those muscles just releasing any tension that's present,
Letting your face fully relax up through your forehead and up into the crown of your head.
Just take a couple deep slow breaths here in through the nose and out through the mouth.
And just have a moment of appreciation for how good your body feels in this moment.
Nowhere to be,
Nothing to do,
Just relaxing yourself deeper and deeper into this moment.
And now I want you to imagine or visualize as vividly as you can that you are sitting on top of a large grassy hill.
You can feel the texture of the cool green grass underneath your hands and your feet.
You look up and you see a bright blue sky,
The warm yellow sun beaming down on you,
The heat warming your skin.
You can feel a slight breeze blowing,
Bringing fresh,
Crisp air across your face.
And as you soak this in,
Feeling the warmth of the sun on your skin,
The blades of grass underneath your hands,
You notice that often the distance at the base of the hill,
There's a river.
You can faintly hear the dull flow of the river in the distance.
And you notice that the river is flowing from the right side of your field of vision all the way over to the left side of your field of vision.
And as you look to the left,
You can see that the river drops off away from view,
And you can see the steam rising from a waterfall.
And you can hear the roar of the waterfall in the distance ever so faintly.
You can't see the bottom of the waterfall,
But you can see the river flowing from the right side of your field of vision all the way off to the left and over the waterfall.
And as you watch this river,
You notice an old wooden raft floating down the river.
Focusing on this raft,
You can see that it's made out of old brown logs tied together with rope,
Floating gently along the river.
And as it approaches the edge of the waterfall,
You see it slowly tip over the edge and then disappear from view.
And as you bring your attention to the river,
You begin to notice that there are more of these brown wooden rafts.
And as each one floats along the river,
You can take any thought that crosses your brain and imagine it in as vivid detail as you can on one of these brown wooden rafts.
If you're thinking of a pink elephant,
You can just visualize as clearly as you can a pink elephant on one of these rafts.
And slowly it makes its way to the edge of the waterfall and then tips over the edge.
And as it disappears from view,
It disappears from your mind.
I want you to take a couple minutes now to do this and just try and think each thought that crosses your consciousness,
Visualize it in as clear detail as possible on the raft and watch it go down the river and then just tip over the edge and disappear from your thoughts.
Okay.
Okay.
Okay.
Okay.
Okay.
Now I want you to bring your attention slowly back to my voice and back to your breath.
Breathing slowly and deeply in through the nose,
Out through the mouth.
I want you to feel again the sun on your skin.
Notice how the grass feels beneath your hands.
And as you bring your awareness to your surroundings,
You begin to notice that just off to your side is a staircase.
This staircase consisting of 10 steps leads down into what looks like a beautiful garden flowers.
You can faintly smell the flowers from where you are.
Stand up and walk over to the staircase.
Notice the textures of the stairs.
Stone.
You find yourself standing on top of the top of the staircase,
Feeling the cool texture of the stone against your feet.
And you're going to walk down the staircase and on each step that you step down,
You're going to feel more and more relaxed.
I'm going to count the steps as you go down them in descending order.
And as you step down each step,
You feel your body start to release any tension that wasn't holding on.
Now bring your awareness to the staircase,
Step down the first stair onto stair number nine.
Feeling more and more relaxed,
Stepping down to stair number eight.
Falling deeper and deeper into this state of relaxation.
Now stepping forward and on to stair number seven.
Feeling the warmth spreading throughout your entire body and stepping down on to stair number six.
Your body feeling good.
Your breath is deep and slow as you step down onto stair number five.
Feeling the warmth of the sun on your skin and the smell of the flowers on the air as you step down onto stair number four.
Deeper and deeper now.
Stepping down onto stair number three.
Every muscle in your body letting go.
Stepping down onto stair number two.
Feeling good and relaxed and warm and safe.
Stepping down onto stair number one.
Feeling fully relaxed and finally stepping down onto the grass below the stairs.
And as you stand here and drink in a deep breath,
You smell the rich smell of the flowers all around you.
And you feel relaxed and safe and you begin to walk forward into this garden of flowers.
And as you walk forward,
You discover a small grove that you couldn't see before from outside the garden.
As you step into this grove,
Which is inside a ring of trees,
Tall,
Old oak trees.
And as you step into this clearing,
The sun beams in the green grass under your feet,
You notice,
Huff on the other side of the clearing,
A child playing.
And for a moment,
You just observe watching the child play.
Feeling the sense of joy and excitement that we often get when we see a kid playing without a care in the world.
And as you look at this child across the clearing from you,
I want you to ask yourself internally how old they look like they are.
Perhaps they look very young,
Perhaps a bit older,
Perhaps even a teenager.
And as you take note of the age of this child across from you in the clearing,
You begin to walk across the clearing.
And as you walk towards the child,
The child takes note and looks up at you.
You can't help but notice this child looks strikingly similar to the way that you looked as a child.
And as you move closer and closer to this younger child version of you,
I want you to notice the way you feel.
And as you notice the way you're feeling,
I want you to ask the younger version of yourself,
Is there anything you wish to tell me?
And simply listen for the response for a minute.
Okay.
And now,
Having fully listened to this younger version of you,
Express him or herself.
The way you feel.
A sense of relief,
A sense of release,
A sense of acceptance.
I want you to sit down in the grass across from this child,
Looking directly at him or her.
You say,
I'm sorry.
I love you.
Please forgive me.
Just notice the release that comes with those words.
And as you draw your inner child close to you in a deep embrace,
You notice that this child begins to fade and all of a sudden is completely gone in front of you.
And you just hear a small voice that resonates through your entire being.
I'm always here inside of you,
Waiting to be talked to,
Waiting to be played with.
I love you.
I forgive you.
And I'm here for you.
And now,
Feeling that this inner child is living and playing in your heart space,
Just behind solar plexus in your chest.
You can begin to bring your attention back to your breath.
Drawing in deeply and slowly through the nose,
Releasing out through the mouth.
We're going to slowly step back up into normal waking reality with this new understanding of our new ally,
The child inside us.
And go back over to outside the grove and through the flowers and back over to the old stone staircase.
Approach the staircase and we're going to ascend the stairs this time.
And as you take each step,
You're going to become more and more awake.
So you step on to that bottom step and starting to notice your breath and noticing your body.
Step on to step number two,
Feeling slightly more alert,
Slightly more aware.
Stepping up on the step number three,
Perhaps wiggling your toes,
Wiggling your fingers,
Stepping up to step number four,
Beginning to feel more and more awake and aware.
And stepping up on to step number five,
Feeling your eyes perhaps start to flutter.
And step number six,
Feeling more and more aware of your body.
And step number seven,
Becoming aware and awake.
Step number eight,
Opening your eyes now fully.
Step number nine,
Sitting down or standing up if you are laying.
And step number 10,
You are fully awake and fully aware and back to reality.
And it could be helpful at this time of this type of meditation to just take a couple seconds to acknowledge internally that this state of being,
That state of peace is accessible to you at all times,
Whether through your breath or through just a couple of intentional moments,
Focusing on something you love.
And now as you go about your day,
You can have a little smile with the new ally that walks with you,
Your inner child,
The love and the light and the playfulness that is always inside of all of us.
Much love for you all.
Thanks for listening.
And I'll see you again soon.
