Healing Your Inner Child - Long Version
Inner child healing meditations are a gentle but powerful way to reconnect with the parts of ourselves that may have been hurt, overlooked, or silenced during earlier stages of life. Many of our patterns, triggers, and emotional responses in adulthood are shaped by unprocessed experiences from childhood, adolescence, and young adulthood.
Transcript
Namaste.
Once you've found a quiet,
Comfortable place where you won't be disturbed,
Make yourself comfortable,
Either seated or lying down,
And ensure that your body is at ease.
When you're ready,
Either softly close your eyes or have that gentle downward gaze so that you can be fully relaxed and present in this moment.
We'll start by taking a few deep cleansing breaths in through your nose and exhale slowly out from your mouth.
Taking another deep breath in,
Relaxing the body on the out-breath.
And a third full nourishing breath in,
Exhaling slowly with control.
Allowing your breath to settle into a natural rhythm,
Whatever that might be,
And noticing that rhythm,
Bringing your awareness to the points of contact between your body and the surface beneath you.
Feel the support,
The stability,
And imagine roots extending from your body into the earth,
Grounding you firmly in present moment.
With each breath in,
Draw in the earth supportive energy.
And with each breath out,
Release any tension or stress,
Letting it flow down through your root back into the earth.
And now,
Gently shift your focus to your heart center,
Located in the middle of your chest.
You're welcome to place your right hand over this area to feel into the warmth and connection that this touch may bring forth.
And begin to visualize your breath flowing in and out of your heart center,
Inhaling as if your heart is drawing in the breath,
And exhaling as if your heart is releasing the breath.
Stay with this heart-centered breathing,
Allowing each breath to bring in compassion,
And each breath out to release any heaviness.
We'll start our practice by doing the square or box breath.
If at any point in time this breath feels uncomfortable or challenging,
Take a few normal breaths and either resume or skip it for today until you become more comfortable with this technique.
We're going to breathe in for the count of four seconds,
Hold the breath for four seconds,
And exhale for four seconds,
Holding the breath again for four seconds.
You're welcome to breathe in and out from your nostrils or breathe in from the nostrils and exhale out from your mouth,
Tapping into both the vagus nerve and switching from the sympathetic to the parasympathetic region.
Inhale on one,
Two,
Three,
Four,
Hold,
Exhale,
Hold,
Inhale,
Hold,
Exhale,
Hold,
Hold,
Hold,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale.
Breathing normally and naturally,
Allow the benefits of the box breath to percolate into your being for a few moments.
I'd like to now invite you to bring your awareness to the earliest moments of your being when you were in the womb.
Imagine yourself resting there,
Warm,
Weightless,
Held by the rhythm of your mother's body.
Perhaps you can hear the muffled thump of her heartbeat or the gentle whoosh of her breath.
And as you breathe in and out,
Breathe in a sense of healing and exhaling love into this early memory.
You're welcome to whisper softly to yourself towards this little creature in the womb.
May you be safe,
May you be protected,
May you know you are deeply loved.
Imagine a warm,
Golden light surrounding this tiny version of you,
Nourishing,
Peaceful and whole.
Gently shift your awareness to yourself as a young child,
Somewhere between the ages of three and seven.
See if a memory arises,
A moment of curiosity,
Confusion,
Or longing.
Notice what the child version of you is feeling,
Perhaps playful,
Shy,
Maybe in need of a hug.
You're welcome to place your hand on your heart again,
Breathing through the heart center,
Allowing the breath to soothe your inner child,
Whispering softly to yourself.
May you be seen,
May you feel seen.
May you be heard,
May you feel heard,
May you always feel enough.
Offer a smile inwardly to this child,
And if you'd like,
Visualize yourself kneeling beside this child,
Offering a comforting embrace.
Gently move your awareness to this child who has become an adolescent between the ages of eight and twelve.
This stage may hold moments of awkwardness,
Fear of rejection,
Or first glimpses of independence.
Allow a memory to arise gently,
There's no need to force anything,
And just let this version of you be seen.
What did they long to hear?
What did they need,
But perhaps not receive?
Breathe deeply into your heart space,
Exhaling tenderness towards this young one.
Whispering softly to yourself,
You are worthy,
You are not alone,
You are deeply loved just as you are.
Visualize wrapping this part of yourself in a blanket of compassion.
I'd like to now invite you to bring to mind your version of yourself as a teenager,
Perhaps full of intensity,
Questions,
Rebellion,
Or a longing to belong.
See their face,
This version of you.
Sense the emotions and simply allow them to exist without judgment.
As you breathe in,
Invite understanding,
And as you breathe out,
Offer forgiveness.
Once again,
I'd like to invite you to whisper a nurturing statement,
And you're welcome to reword this in any way you want.
You are doing your best.
I see you.
I'm here for you now.
Let your heart expand with loving awareness.
Now imagine watching this teenage version of yourself entering young adulthood.
This part of you may have carried expectations,
Dreams,
Heartbreak,
Or moments of finding their voice.
Recall a memory or simply greet this version of yourself with warmth.
You may ask yourself,
What were you striving for?
What did you most need to hear?
Taking a deep breath in,
Exhale forgiveness and pride,
Perhaps whispering to your young adult self,
Thank you for surviving.
Thank you for growing.
You are enough,
And you always were.
Let that land deeply into the consciousness of this version of yourself.
Bring your awareness now to yourself between the ages of 24 and 30.
This might be a time of exploring your identity,
Relationships,
Career,
Or self-worth.
What was alive for you then?
What did this version of yourself most long to hear?
And whispering to this version of yourself,
May you feel safe to explore and express who you truly are.
May you know that you're enough exactly as you are.
May you be surrounded by love,
Clarity,
And a sense of belonging.
Offer them kindness now.
Let them know they did the best they could.
Take a few breaths through the heart,
Sending warmth and compassion to that part of your journey.
And now,
Gently shift your attention to the years when you were 31 to 40.
And if you're not at this point in your life,
You're welcome to imagine or visualize your future self.
These may have been years of deepening responsibility,
Or perhaps confusion,
Grief,
Or what some might call a midlife reckoning.
What were you navigating at this time?
Was there something you deeply yearned for?
And if so,
What was it?
Was it to be seen or held?
Send this version of yourself loving kindness with each breath.
And whisper to yourself,
May you feel peace.
May you feel strength.
May you feel seen.
And now,
If you're 41 or beyond,
Or simply imagining into the future,
Bring your attention to yourself in the years between 41 and 50.
These are the years of deeper insight,
Shedding old skins,
And perhaps stepping into your own wisdom.
What does this version of you need most right now?
What message of love or acceptance can you offer to who you are becoming?
Whispering softly,
May you trust the wisdom that lives within you.
May you be free from the fear of aging and embrace your becoming.
May you feel proud of how far you've come.
May you soften into grace,
Into wholeness,
Into peace.
May you feel deeply seen,
Deeply loved,
Just as you are.
Breathe into the heart and let that loving energy ripple backward and forward across all the timelines of your life.
And finally,
Bringing it all together,
Imagine all of these versions of yourself with your inner child by your side.
The warm golden light emanating from your heart center.
The light that represents healing,
Love,
And protection.
Imagine this light grows brighter and expands,
Wrapping both you and your inner child in a cocoon of warmth and safety.
As you breathe in,
Imagine this golden light filling any spaces of hurt or fear within you.
And as you breathe out,
Envision any pain or sadness dissolving into the light,
Being transformed into peace and love.
Inhale deeply.
And as you exhale,
Send loving kindness to all the ages within you.
The tiny one in the womb,
The curious toddler,
The awkward,
Questioning teen,
The seeking young adult.
The midlife reckoning.
The wise part of yourself.
Imagine all these versions of yourself sitting with you in a beautiful circle of light.
Each is being held by your present,
Wise,
Loving self.
And this time,
Whispering softly to yourself,
May we all be healed.
May we all be whole.
May we all be free.
Let your breath soften.
And let the stillness hold you.
Invite your inner child to merge gently into your heart center,
Becoming an integral part of you.
And feel the wholeness and the unity.
Rest here for a few more moments in silence,
Allowing this healing energy to close you and wrap your entire self.
Before we end today's meditation,
I'd like to invite you to express gratitude to your inner child for meeting you today.
Let them know that you will continue to be there for them,
Nurturing this renewed connection.
You're welcome to take a few deep,
Nourishing breaths as you bring your awareness back to the present moment,
Noticing any sensations in your body and observing the rhythm of your breath.
When you're ready,
You're welcome to gently wiggle your fingers and your toes,
Bringing your energy back into the present moment.
And if you feel inclined,
Bring your palms together to your heart center and bow slightly inwards,
Acknowledging all parts of your journey.
And know that you can always allow this sense of connection and healing to grow with each breath.
Namaste.
