Begin by settling into a comfortable position,
Seated or lying down,
Letting your body feel supported.
Gently close your eyes and take a slow breath in through your nose,
Exhale softly through the mouth,
Allowing the body to settle.
Let your breath move naturally now,
Easy,
Unforced.
Notice where your body is being held,
By the chair,
The floor,
The ground beneath you.
If it feels comfortable,
Place one hand or both hands over your heart or anywhere that feels soothing,
Begin to sense the steadiness of the present moment,
The part of you that is here now,
Safe,
Aware,
Capable,
There is nothing you need to do and nothing you need to fix,
Just being here is enough,
Now imagine or simply sense a younger version of yourself,
There is no right age,
No need for details,
Just allow the feeling of your younger self to gently appear,
They may be standing nearby,
Sitting beside you or resting in your arms,
If images don't come,
That's okay,
You can simply hold the intention of meeting this part of you with kindness,
Notice how your younger self feels,
Without judgment,
Without analysis,
Just noticing,
Now offer them reassurance,
Softly,
Silently,
Or in your own words,
You might say,
You are safe right now,
You are not alone anymore,
I am here with you,
Imagine your younger self,
Feeling your presence,
Your steadiness,
Your care,
Perhaps they relax a little,
Or lean closer,
Let safety settle in first,
When it feels right,
Invite a sense of lightness,
You might imagine doing something simple together,
Holding hands,
Walking,
Drawing,
Laughing,
Or just sitting in the sun,
Let this moment be easy,
Without meaning,
Without purpose,
Notice what brings a small spark of joy,
Or curiosity,
Or ease,
You might say gently,
It's okay to play,
It's okay to enjoy this moment,
Let your younger self feel,
That joy doesn't need to be earned,
Now from this place of connection,
Offer forgiveness,
Not as a demand,
But as an opening,
You may say,
I'm sorry for the times,
You felt unseen,
I forgive you for coping the only way you knew how,
You didn't do anything wrong,
You never needed to be different to deserve love,
Allow these words to land gently at their own pace,
If emotions arise,
Simply breathe,
Nothing needs to change,
Let your younger self know,
That they don't need to go anywhere,
They are welcome here within you,
Held in awareness,
You may say,
I keep listening,
I'll keep coming back,
Feel the sense of inner unity as past and present meet with tenderness,
Bring awareness back to your breath and to the body,
Take one slow breath in and a gentle breath out,
When you're ready,
Softly open your eyes,
Healing doesn't always happen by understanding the past,
Sometimes it happens by offering kindness in the present,
