Welcome dear one,
To this inner child meditation.
The aim of this meditation is to use a trigger in the here and now as a message to help you connect with your inner child,
So that you can heal the wound that causes this trigger.
The little boy or girl who may still be holding on to pain from a situation or interaction that had a much greater effect on you as a child,
Than it will do now as an adult or that it should do now as an adult.
Children depend on their caregivers and other adults for safety and security,
And therefore have a different perception on behavior and actions than adults do.
By,
As it were,
Honoring your inner child,
Connecting with him or her and sending him or her your nurturing energy,
There will be more peace,
Calm and space in your life.
In this meditation it is more important that you feel safe and comfortable than that you feel alert,
So take the time to sit or even lie down,
Being completely physically comfortable with plenty of pillows and blankets and whatever you need to make yourself comfortable.
Perhaps turning off any devices that might make noise,
So that you have some uninterrupted quiet time for the exercise.
You might even want to turn off your doorbell,
If you have that option available.
Then when you are ready,
Closing your eyes and bringing your gaze inward.
Feeling the contact between the body and the surface that's supporting you.
Perhaps sensing the contact between the feet and the floor.
Sit bones touching the chair or cushion or bed.
If you are lying down,
Also sensing how the shoulders and the back of your head touch the surface beneath you.
And then taking five slow and deliberate breaths.
Trying to sink a little deeper into your body with each exhalation.
And now bringing to mind a current situation where you feel triggered.
Something that is challenging or yes,
Something that makes you angry or sad or some similar emotion.
And letting the thoughts and emotions that go with it arise freely.
Taking all the time you need and above all continuing to breathe calmly.
Carefully scanning your body.
And paying attention to all areas,
All the places where physical sensations manifest.
Such as tension in your jaw or in the stomach area maybe.
Or contraction,
Pain or a tightening somewhere else in the body.
And perhaps there are certain thoughts that come to mind like,
This is unfair,
I didn't deserve this or what's wrong with me or why is he or she being like this.
And if it seems like you're getting more upset when bringing your attention so close to this,
Then know that this is okay.
That's a very normal reaction.
Nothing is going wrong.
Letting things be as they are,
Best you can.
And if it feels too much for you,
Then coming back to the breath and just softly concentrating on breathing in and out.
Knowing that you don't really have to do anything special.
Just being present and listening with as much compassion as you can.
And as you listen to this message of anger or anything else that you notice,
Then step by step,
Slowly but surely,
Bringing your thoughts back to the past.
Do you remember when you first felt like this?
Trying to visualize that situation.
How old were you,
For example?
And where were you?
And do you remember in general or maybe in specific detail what happened?
Were you alone or was there anyone else there?
What happened?
Maybe they are flashes of memories for you or a kind of mini-movie from your childhood.
Or maybe you experience the emotions that are attached to it.
And you feel their heaviness,
The disappointment,
The rejection,
The fear,
Whatever it was.
This child you were back then made up a story about this situation.
That's what children do when they do not understand something.
Maybe he or she made up a story with the title I'm not good enough or I am not worthy or I do not matter.
Or maybe I cannot trust others or I cannot have everything I want.
That precious child you were back then,
Doing what you thought was right.
There is nothing wrong in making up a story in this way.
That's what we all do.
And while you are being present with what this is calling forth,
Perhaps it helps to,
As it were,
Comfort yourself by putting a hand on your heart or belly to create some sense of safety in the now.
Or a hand on your cheek perhaps.
And if you wish you can actively ask yourself a question like What are you feeling right now?
Direct it to that young version of yourself or quietly say I'll just stay here with you,
Ok?
Or is there something you want or need right now?
Listening attentively for a response to your genuine interest and your loving attention.
Perhaps you notice a verbal response from that inner child like I'm angry or nobody cares about me.
Or maybe it's some form of emotion that you notice.
A sense of anger or a sense of emptiness,
Of loneliness.
Emotions and bodily sensations are perhaps the only language that your inner child has.
So trying to listen as best you can with your full awareness and staying grounded in your adult self.
Your adult self is safe and resourceful.
And whenever you notice that you're starting to get upset in the here and now just coming back to your breathing.
And using your senses to connect with the present moment.
With the breath moving in and out.
And at some point you may find yourself getting into your adult mind.
Interpreting or thinking about the situation about what is happening.
If this happens bringing your attention back to the body.
Feeling your hands and feet.
The surface you are sitting or lying on.
By connecting with the physical sensations of the here and now.
Letting go of the need to figure things out.
You don't have to figure anything out.
Simply be present.
And keep listening to your inner child.
Asking more questions when appropriate.
But taking care it will not become an interrogation.
Going at the pace of your inner child and not at your adult pace.
If like many of us you have not always listened well to the needs of your inner child then it may take a while for him or her to open up to you.
And this may be the reason that the feelings of your inner child have actually remained unresolved.
Use this opportunity now in this moment to create a new loving path to all parts of yourself.
Here and now and past.
And if your younger self shares a feeling with you then validating it,
Acknowledging it.
Telling them and letting them feel it.
That you understand how he or she feels.
And if they tell you whatever they need or want.
For example to be held.
Do that.
Imagine that.
Or if your inner child says that it's lonely.
Telling them that you love them.
Silently or maybe even out loud.
And that you will always be there.
Fully meeting the need that you perceive the inner child is expressing.
And if you haven't already done this yet.
I am inviting you in this moment to give yourself a big hug right now.
Hugging yourself and with that hugging your inner child too.
Love your inner child,
Hold your inner child.
Accept them completely and wholly.
And then slowly bringing the contact with your inner child to the background.
The situation that you brought up,
Bringing that to the background.
Maybe one last hug.
And then coming back to the body in this moment.
I invite you to make a final scan of the body.
Seeing if you can find places of relaxation or a feeling of liberation or freedom perhaps.
Softness,
Space.
Maybe around the heart or the throat.
Or a more relaxed feeling in general.
And then taking a few more deep breaths in through the nose and out through the mouth.
And when you're ready then slowly and gently making the transition to end this meditation.
Opening the eyes again,
Taking in the space around you,
The colors,
The shapes.
Making contact with the outside world in the here and now.
And knowing that you can always come back to this meditation.
Whenever something is triggering you in the here and now.
To resolve the feelings that are underneath it.
Creating space for yourself.
And I wish you a very lovely rest of the day,
Dear one.
Thank you for doing this for yourself.
And also for the greater good.
Let's make the world a better place together.
