This is the inner child meditation.
Get yourself in a comfortable position,
Whether that's sitting up or cross-legged,
Maybe lying down,
Whatever feels good for you.
Close your eyes or have your eyes at a soft gaze.
Just imagine yourself in your home,
Relaxing,
Having the next couple hours free for yourself to imagine,
And you decide to go take a walk.
So you leave your home,
You close the door behind you.
As you're outside,
You notice the sky,
You tune into your breathing,
The rhythm of it,
In and out naturally.
And as you look out into the nature in your neighborhood,
Breathe a little more intentionally,
Inhaling a little bit of the sky,
Clear and open and refreshing.
When you inhale,
Fill your body with light and openness.
When you exhale,
Imagine that you're letting go of everything that's old and stale and stressful,
Any responsibilities or to-do lists,
Any cell phone notifications.
So inhale and exhale three times gently,
Inhaling that light and openness and exhaling that old,
Stale stress.
Do it together,
Inhale through your nose and exhale through your mouth.
Allow your imagination to be open,
Still breathing in and breathing out,
Feeling light in your body.
You're feeling like you want to take a little journey.
You know that you will come back to this place in your neighborhood and go back to your home.
So imagine yourself transporting to a beautiful place anywhere you want.
This can be by the ocean,
Near a river,
In a meadow,
Maybe in the forest.
Just transport yourself there magically.
Just walk wherever you are in this magical,
Beautiful place.
Look at the pace that feels comfortable for you.
Maybe that's walking fast out of excitement or walking slow to take it in.
Maybe you're just walking at your regular pace.
Become more aware of the sights and sounds and smells around you.
Maybe you see birds,
Maybe you see sand.
Maybe you see other people relaxing on their own adventures.
Maybe you hear the oceans crashing on the beach or the rustling of leaves in the forest.
Just take all the senses in,
Smelling any flowers that are nearby.
Just walking,
Enjoying this magical,
Beautiful place that's so comforting and nourishing to you.
And as you're walking,
You realize that you've been walking for a while and you've kind of slowed down a bit.
You're feeling a little tired and a little lonely too.
And you decide that it would be nice to have somewhere to sit and have some company.
So you start looking for a cottage or a house or some other dwelling place that you know that you'll see it and your soul will recognize that this is a place for you to relax and be with others.
And as you walk,
You see this home.
Maybe it's a little hut,
Maybe it's a wood cabin or a beach house.
You walk around it just noticing what it's made of.
Then you come to the front door and you see a child standing in the doorway.
You start walking closer and closer to this front door and you notice that this little child is you.
This is your inner child.
And when you stand in front of her,
Reach out your hands to hers and hold them if she lets you.
You might want to stoop down so that you're on their level,
Look into their eyes and say to him,
To her,
To them,
I remember you.
I know you.
Notice how they respond when you say this.
Do they say something?
Are they quiet?
Do they just look at you?
Just notice.
Notice everything about them.
How old are they right now?
What are they wearing?
What kind of shoes do they have on?
What's their hair like?
You ask your inner child,
Do you mind if I come in?
And your inner child holds up their hands out to you and lets you walk into their home.
And you look around and ask them to bring you to their favorite room that's most comforting.
And that's what they do.
And you walk into this room and notice what's on the walls,
How is it decorated,
What's on the floor,
Are there toys,
Family heirlooms,
Nothing?
Just notice.
And since you're tired,
You want to find a place to sit and you notice a rocking chair in the corner of the room.
So you go and you sit in the rocking chair and you start rocking and relaxing.
And you say to your inner child,
Hey,
You want to sit on my lap?
And they do.
Notice if they're excited or shy as they crawl into your lap.
And you start rocking them gently,
Holding your inner child,
Giving them care and love.
And rocking them for a little bit.
You ask your inner child,
What do you need?
What do you want?
How could I help you?
What can I give to you?
Just listen carefully to see what they say back to you.
Notice how they react to your questions,
To your tender loving care.
Just continue to rock your little one in this beautiful room and this comfortable safe house that your soul loves,
Giving comfort and receiving comfort.
And just for a moment,
See if you can switch places with your inner child.
Imagine that you are the little one that's being held by the arms of a loving and tender adult being rocked by their unconditional love washing all over you.
Who is this adult?
Is it an angel?
Is it your mother?
Is it an imaginary adult that sees the good in you and only wants the best for you?
And whose only response to you is love and allows you to bask in this love as they rock you.
Allow yourself to be little again and held and cherished.
And now listen as this beautiful being asks you what you want and what you need.
What can they give to you?
How can they help you?
What do you say or do when they ask you this question?
Allow all the feelings that you're whatever you're having within your body and then switch places again.
Now you're the adult holding your inner child,
Rocking them.
And you kiss them on the forehead.
Maybe you stroke their hair.
Find a way to communicate how much you love him,
Her,
Them,
And how much you always will love them.
Now tell them it's time for you to go.
You stop rocking and they get up off your lap.
And you say your goodbyes and walk back the way you came,
Finding your way back home.
Leaving this magical place,
Grateful for the time you had.
Now you're back on the street that you live on,
Walking back towards your home,
Towards your apartment or your house that's yours in the real world.
But as you're walking back,
You realize that you're not alone.
Your inner child is with you in your care.
And they've always been with you.
And now you just notice them exploring and you notice their delight sharing this time and this life with you.
You allow them into your home,
See how they react,
Seeing how their life is all grown up.
Witness their joy,
Their hesitation,
Their confusion.
Just sit and watch them.
Take a few moments to focus back on your breath.
Feel your feet on the floor,
Your back against whatever you're sitting on or lying on.
Feel your body,
Your shoulders,
Your neck,
Your head.
Feel your breath as it enters through your nose and your mouth and shimmers through your body and exits.
Feel your stomach rising and falling with each breath.
And whenever you're ready,
Slowly come back to the room that you're in.
Open your eyes or lift your gaze.
There's no rush.
Take your time to come back home.
