Find a comfortable seat or lie down,
Soften your gaze,
Maybe close down your eyes,
Take a deep breath through your nose and exhale slowly through your mouth.
Unclench in your jaw,
Relax your shoulders down,
Allow your low belly to fully expand.
Draw your awareness now to the rhythm of your breath.
Simply notice how good it feels to receive oxygen as you inhale and release what you don't need,
Release tension as you exhale.
Now notice the places where your body makes contact with the surface beneath you.
Allow yourself to feel held and supported by the earth that holds you.
Imagine roots extending down from your body,
From your spine,
Your legs,
Your feet,
Deep into the earth,
The mud,
The soil,
The rock.
With every breath,
Feeling yourself ground deeper and deeper,
Relaxing even more,
Feeling the support of the earth that holds you.
Now,
I want you to imagine a soft,
Warm golden light glowing at the center of your chest,
From your heart.
Imagine from that light,
A younger version of you slowly begins to appear.
Maybe it's you at age 5,
7,
10.
Trust that whatever age arises is the right one.
Take a moment to notice how this little version of you looks.
What are they wearing?
What's the expression on their face?
Don't force anything,
Just observe with compassion.
Take a deep breath and silently say,
Hi little one,
I see you and I've missed you.
Notice how your inner child responds.
Maybe they smile,
Maybe they cry,
Maybe they're angry or quiet.
All is welcome.
Now,
I want you to ask your inner child gently,
What are you feeling that I've been avoiding?
What do you need me to know?
Perhaps they respond in words,
Perhaps it's only sensations,
Images,
Emotions.
Whatever arises,
Breathe into it.
Now I want you to imagine a gentle golden light streaming from your heart to your inner child,
A pure frequency of unconditional love.
With each inhale,
The golden light grows stronger.
With each exhale,
It clears away whatever no longer belongs,
Any heaviness,
Shame,
Or fear.
Now I want you to give your inner child a hug,
Hold your inner child and say silently or out loud,
You are safe,
You are worthy of love,
You are allowed to feel good,
You deserve to thrive,
I've got you,
I'll take care of you,
I am always here.
Notice your inner child begin to glow even more.
See them running,
Laughing,
Shining.
This is your true essence,
Who you were before the world told you who you should be or told you otherwise.
Let that joy merge back into you now.
Your inner child stepping back into your heart space,
It's a safe home within you.
Remember to check in with your inner child from time to time,
Remind them that you are always here to protect them,
Love them,
Support them.
Take a deep breath and feel this integration anchor into your physical body.
Place a hand to your heart and your belly.
Say silently or aloud to yourself,
I am safe,
I am loved,
I am worthy,
I am free.
When you're ready you can open your eyes if they were closed and carry this lightness,
This unconditional self love into the rest of your day.
