Welcome to this meditation,
Dear one.
I trust that you have been brought here today for a reason.
Whatever has brought you to this search for your inner child,
You are welcome.
As a therapist,
A lot of my clients say,
Okay,
So now I know about my inner child,
But what now?
How do I make contact with them?
Visualization meditation is one way you can do this,
And it can be very powerful.
Therefore,
I must stress that if you are still very triggered by your childhood,
Then please speak to a therapist before doing this meditation.
Or have someone you trust and can talk to available if you need to.
It is important that you don't re-traumatize yourself or act too soon if you are having trauma therapy.
For this meditation,
I have used non-gender specific pronouns in order to make it accessible to everyone.
So,
No matter how you identify,
This meditation will work for you.
It has been created to help you make contact with your little one.
If you have chosen this meditation,
You will already be aware,
Consciously or subconsciously,
That you have an inner child,
And that we are all made up of different parts.
Each of those different parts have different roles in making up who we are.
Our child part is the most authentic part of who we are as a human being.
It carries the spirit of who we are,
Our spontaneity,
Our creativity.
It is the fun part of us,
Laughter filled and free.
The child holds our hopes,
Our dreams,
And they carry our memories and our feelings.
And yet,
As we have grown and become distracted by adult life,
We have forgotten that child even exists,
Abandoning them along the way.
I truly believe that making contact with the child part of ourselves is absolutely integral to fully healing from the pain and trauma of our past,
For getting in touch with our true needs,
And for discovering freedom from the chains of our past trauma.
So,
Let's begin.
Firstly,
Find somewhere private and comfortable where you won't be interrupted.
Your inner child deserves your full attention.
You can sit or lie down,
Whatever feels the most comfortable for you.
In fact,
You can pause this whilst you get comfortable,
If that's easier.
When you are ready,
Close your eyes.
Take a deep breath in through your nose.
Hold it for a couple of seconds,
And then just sigh it out through your mouth.
Do that another couple of times.
I want us to put a bubble of protection around us before we begin.
Imagine a giant bubble.
It can be whatever colour you want it to be.
Now imagine it wrapped around you.
You are fully protected in this bubble,
And no harm can come to you.
You are surrounded by light and warmth and love.
Now take another deep breath in through your nose,
And as you let it out through your mouth,
I want you to feel yourself sink deeper into the surface you're lying or sitting on.
Notice if there is any tension anywhere.
Continue to breathe this way and allow each of your muscles to relax with every out breath,
Starting with your upper body.
Breathe in through the nose and out through the mouth.
Relax your shoulders,
Your neck,
Unclench your jaw.
Feel your body softening.
Move down your body and relax your chest,
Your stomach,
Your hips,
Your arms,
Your legs and your feet.
Once you feel fully relaxed,
Allow your breathing just to flow naturally and come back to a steady rhythm.
When you feel ready,
I want you to scan your body with your mind's eye and picture your bedroom door as a child placed somewhere on your body.
Don't overthink it,
Just allow it to appear.
For some people it can be in the chest area or the abdomen,
But it can be wherever it feels right for you.
Once you know where it is,
Gently place your hand over the area and notice any thoughts and feelings you may have as you do this.
When you feel ready,
Carefully open the door.
What do you see in front of you?
Take it all in until you feel it.
What do you see in front of you?
Take it all in until you find your inner child in the room.
Notice what happens in your body when you spot them.
Where in your body do you feel it?
What do they look like?
I want you to lock eyes with them and notice what happens.
How do they receive you?
Are they happy to see you?
Maybe they're surprised.
Give them reassurance that you just want to spend some time with them.
Now go over to where they are and sit down next to them.
The next question is important and I don't want you to overthink it,
But what age are they?
Just allow whatever number comes to mind to come up.
What expression do they have on their face?
What were they doing when you opened the door?
Smile at them and let them know you are pleased to see them.
Say hello.
How do they respond?
Ask them how they are doing.
Allow them just to be and listen to what they have to say.
Are they sad,
Angry,
Frightened,
Happy?
Just listen.
What does it feel like to see them and hear them?
Just take some time to take in the experience.
Allow the conversation to happen naturally between you.
How do you feel hearing how they feel?
What do you want to say in response?
Try not to justify anything.
Just be there unconditionally.
Listen without judgement and offer them unconditional love and reassurance.
Whatever it is they need to hear.
Maybe you want to say it's okay to feel whatever it is you feel.
You're not in trouble.
Let them know you are here now and you won't allow anything bad to happen to them.
Please tell them that whatever happened to them was never their fault.
That whoever hurt them,
Their mum,
Their dad,
Grandparents,
Teacher,
Priest or whoever it was,
Were supposed to keep them safe.
But they didn't.
They got it very wrong.
Explain it in an age appropriate way.
So that your inner child understands they were never to blame.
Ask them if you can put your arm around them and wait for a response.
Ask them how it feels to hear that it was never their fault.
Do they believe you?
If not,
Tell them that's okay.
You will keep reassuring them as much as they need you to.
Now tell them that they are loved so much.
It's important at this stage to say sorry for also abandoning or going away from them.
Again reassure them it was not their fault in any way.
You are sorry and you promise you will not abandon them again.
They have got you now to protect them and defend them and you will not let anything bad happen to them again.
How do they respond to this?
Ask them if they need a hug or to be held.
Give them what they need.
How does your inner child respond to that?
Ask them if there is anything they want to know from you.
Listen carefully and answer them as best you can.
Once you have done this,
Ask them what they would like to do now.
Listen to what they say.
Maybe they want to play a game or show you something.
I will stop talking now as you spend time with them.
Just allow the interaction to unfold naturally.
Your time together is coming to an end for today.
But you reassure your little one that you will be back as often as they need you to be.
You can give them another hug if they would like one.
Maybe a tight and reassuring one.
The door has been opened and contact has been made.
You can and will return as often as they would like.
You tell them again that they are safe now.
You have enjoyed your time with them and that they are incredibly special.
That you love them.
You turn and walk back through the door.
But you don't close it as you want your inner child to know that they are no longer hidden from you.
And they are free to come out and see you whenever they want.
You will always have their back.
You turn around and look at them one last time and smile.
Take that image with you as you walk away.
Very gently and when you are ready,
Start to become aware of the room you are in.
You might want to wiggle your toes a little or move your fingers.
You come back into the room and into your adult self.
Now just be still and allow the feelings to arise in you.
Whatever you feel is okay.
When you are ready,
You can open your eyes.
If you have a notepad,
You can write down some notes on the experience if you would find that helpful.
I also highly recommend that if it's possible to do so,
That you try and find a photo of yourself at the age you saw your inner child at today.
Looking at a photo of yourself can be a powerful experience and you can use it whenever you choose to make contact with them.
If you don't have access to a photograph,
You can use a stuffed animal or toy that represents your inner child and that feels significant or special to you.
You can visit your inner child whenever you want to.
I recommend a daily check-in with them as that will help you keep in touch with what you are feeling and what you need.
Thank you for sharing this very beautiful process with me today and I wish you blessings as you continue to get to know your precious inner child again.
