Inner Child Meditation

Begin by settling into a comfortable position.

Allow your body to be supported by a chair,

A cushion,

The floor,

Or the earth beneath you.

Gently,

Close your eyes.

Bring your attention to your breath,

Not changing it,

Just noticing the steady rhythm of breathing in and breathing out.

With each exhale,

Allow yourself to arrive a little more fully.

Let the shoulders soften,

Let the face relax,

Let the body know it can rest.

Now,

Bring to mind a younger version of yourself from early childhood.

You might see an image,

You might hear sounds.

You might simply notice a feeling in your body.

Imagine approaching this child,

Slowly,

With care.

You're not here to analyze or fix anything,

You're simply here to be with them.

Notice how this child seems to be feeling right now.

Their posture,

Their expression,

Their energy.

From the place you are now,

As the adult you've become,

Offer them your presence.

You might sit beside them.

You might kneel down to meet them at eye level.

You might simply stay close.

Silently,

You can let them know,

I see you,

I'm here.

Listen to what they want to share.

There's no need to rush this,

And offer this child what you can.

Whatever you experienced,

Let it be enough.

There's no right way for this moment to unfold.

Now,

Move a little closer to this child,

And when you're ready,

Gently take them into a warm,

Lingering hug.

You don't need to promise anything,

Just let the hug give what is needed.

Stay here for a few breaths.

As you begin to say goodbye,

Let the child know that they can come back to you anytime,

And that you carry them with you.

And as you move back into your life,

You might begin to notice the moments when you speak to yourself quickly or harshly.

In those moments,

See if you can remember this hug,

This tone,

This gentleness,

And begin to meet your adult self just a little more kindly.

Bring your attention back to your breath,

Back to your body,

Back to the room.

Take one slow inhale,

And a long,

Easy exhale.

When you're ready,

Gently open your eyes.

Bonne journée.