And let's start this inner child healing visualization by sitting with a straight spine and you can open your hands in your lap and make sure your feet are touching the floor.
Maybe move around a little bit so that you're sitting comfortably but not too comfortable that you fall asleep and you can close your eyes.
And I'm going to invite you to breathe in through your nose and then hold it on the top and breathe out through your mouth through pursed lips.
And at the end of your out breath you bend over a little bit so that you completely empty your lungs.
So you can breathe in.
And breathe out.
Breathe in.
Hold it.
And let those expectations go.
Breathe in.
Hold it.
And let that negativity go.
Final deep breath in.
Hold it on the top and ask your mind to settle down.
Return to your natural breath.
Well done.
You can go inwards more in that body and ask yourself what emotions am I feeling.
What you can do is actually touch where you feel the emotion and state it out loud.
For example anxiety.
Love.
And maybe it's a mixture of emotions which you feel throughout your body but try to label them one by one.
And what you can do is give them a number on a scale from 1 to 10.
For example anxiety is 6.
Love an 8.
We don't need to push them away.
We can breathe through those emotions and just label them for now.
And we're going on to the next phase.
Can you set an intention that you want to heal your inner child?
You can state it out loud or in your mind I want to heal my inner child.
Can you visualize a safe neutral place?
This can be a field or a playground.
It doesn't matter as long as it's safe and neutral.
See the colors around you.
You are standing there as the adult that you are right now.
And you're going to ask your younger self to help you out today.
So ask your younger self to walk towards you and you see someone in the distance.
Maybe there are multiple persons but choose the youngest version of you.
Someone who is able to communicate with you and see them walking towards you.
Can you focus on their face?
Their characteristics?
Maybe the way how they're walking towards you.
See them coming closer and they're standing in front of you.
Maybe they're shy,
They're afraid.
But this is a great time to introduce yourself.
It can be something like hi my name is and I am the adult version of you.
Can you help me out today?
And ask them if there's anything they would like to tell you right now.
Is there something that has happened which they want to talk about right now which doesn't sit right with them.
Maybe they feel scared,
Lonely,
Afraid,
Angry even.
You can ask them can you tell me a little bit more about this?
What happened?
And really listen.
And if you start to notice feelings,
Remind yourself that you are observing as the adult.
You can breathe through that.
You can respond to them.
Thank you for sharing.
Or something in the lines of I am here right now listening to you.
And repeat what they said.
And ask them is there anything you're expecting from me right now?
Is there something I can do?
Maybe they just want you to listen or to show you something.
And is there something you would like to say as the adult right now?
Like I hear you.
I see you.
I'm here from now on.
I'm sorry that happened to you.
It's not your fault.
Maybe you want to give them more comforting words,
Some advice even,
Or your favorite toy.
Or play with them.
What is it?
And now is the time to do that.
And keep affirming that they're helping you,
That you're grateful that they're helping you.
And that you are here.
You are taking care of them.
And if they allow it,
Ask them can I give you a hug?
Maybe you already did,
But if you give them a hug,
They allow it.
Please give yourself a hug as well.
And it's almost time to say goodbye.
And say thank you for your help again.
Say goodbye.
That you will return and you will listen.
And as they walk away,
As you see them walking away,
Can you place your hands on your heart and say after them I appreciate you.
I am paying attention to my younger self.
I am healing my inner child.
I am putting myself first.
I am doing my best.
I am perfectly imperfect.
I am loved.
Thank yourself for taking this time apart.
Thank your inner child.
Let's do the other 56 meditators here with you.
And is there something else you're grateful for today?
You can let your hands drop.
Take a final deep breath in and let that go.
Move around a little bit,
Open your eyes and welcome back.
