Find a comfortable position,
Either sitting or lying down.
Close your eyes and begin to notice your breath.
Allowing yourself to sink deeper and deeper each time you exhale.
Right now you might be experiencing a strong emotion or feeling.
It may feel uncomfortable or overwhelming and that's okay.
This is a normal part of being a human.
There is nothing wrong with you.
You are completely safe and in control,
Even if it doesn't feel that way.
Your body is just reacting as your emotions are trying to get your attention.
Breathe deeply throughout this process and know that there is always a genuine reason for experiencing intense emotions.
There is nothing to fear.
This is your inner child calling to you to receive love,
Safety and validation from your adult self.
Continue to breathe and settle and when you are ready,
We will listen to what it's trying to convey so that healing can take place.
Begin by imagining yourself standing in a house.
Your child self is nearby trying to get your attention.
You walk towards your inner child and acknowledge them.
You open yourself up to the child to experience them and what they are feeling at this moment.
Close your eyes and sink into this experience.
Make yourself familiar with the unique sensations of this uncomfortable feeling.
It may be presenting itself in uncomfortable bodily sensations,
Feeling dissociated with your body or a mix of emotions.
Now see if you can name the feeling without judgment,
Without being in a hurry to get over whatever it is that you are feeling right now.
Remember you are safe right now and open to receiving the messages that the emotional pain is trying to tell you.
Breathe through any sensations and surrender to them.
Be unconditionally with that feeling,
Truly experiencing them,
Observing them without them needing to change.
Your emotions are valid and you are open to fully receiving them now.
You are strong enough to witness this part of yourself and you deserve it.
If physical sensations are beginning to arise,
Allow them to move through you.
It is completely normal to feel these things and you will get through it.
This is a sign that healing is taking place.
There is no need to control or avoid these emotions and feelings within the body.
You are safe and receiving the healing that you need.
If thoughts arise,
Just observe them in a detached way as if they are rising like bubbles in the mind and let them be there.
You are giving yourself full permission to surrender and allow whatever wants to surface come up.
When you are ready,
Look back at your child self standing before you.
Say to them,
I am completely here with you right now.
I am open and ready to feel this with you.
I am willing to receive anything you want or need to show me.
I choose to feel this unconditionally.
I welcome this feeling with curiosity.
Now ask yourself,
When was the first time I felt this feeling?
Go back to that moment now.
Where are you?
How old are you?
Notice what is going on around you and what you are experiencing.
Maybe you are afraid,
Hurt,
Embarrassed,
Or ignored.
What are you witnessing and how does this feel?
Let the answer be offered up to you with ease like a bubble floating up from the depths of the ocean without trying too hard to find an answer or change the message you are receiving.
It may be obscure.
It may be clear.
Whatever you are receiving is perfect as it is.
And if you aren't ready to experience a past memory,
That's okay.
You can decide to stop this meditation at any time.
Trust that your being knows what needs to surface and be open to what it shows you.
You are receiving the healing that you need today and what feels right to you.
Continue to remain open to whatever things come up without overthinking.
This is not about how true or untrue or real or not real something is.
This is about recognizing what exists inside of you.
Your being is trying to reintegrate this memory in the way that it feels it needs to.
Experience this memory in whatever way it comes to you and be present with the intensity of any feelings that come up with this memory.
And if no memory surfaces,
That is perfectly okay.
This may be all that you need to experience to receive healing today.
Allow yourself to stay longer with whatever sensations are happening right now.
Now when you are ready,
Approach the child with the intention of giving them your unconditional love and presence.
Or if you'd like,
You can bring in a safe support figure to help you today.
You now comfort the child and validate their feelings.
Perhaps you are hugging them,
Holding their hand,
Or sitting with them at eye level.
You tell them now,
You have a right and a valid reason to feel the way you do.
Anyone who is in this situation would feel this way.
I am here with you no matter what.
Ask them what they need from you in this moment now.
Listen to what they are trying to say to you.
Perhaps they are seeking physical comfort,
Help,
Love,
Or words of reassurance from an adult.
Or perhaps they can't name yet what they need and that is okay.
Being nearby to validate them is enough to make them feel safe.
So whatever it is they are needing,
Let them know you are here now to provide it and you are not going to leave them.
You have a deep sense of deep unconditional love and empathy for your child self.
You or your support figure are a safe and stable person that your inner child can fully rely on.
This is a safe space to allow your inner child to move entirely throughout the emotional experience they are having and fully feel it.
You are giving yourself the support and healing that you didn't have before.
You may notice now that your inner child may instantly start to feel relief.
They may begin to experience a release and sense of acceptance.
Or perhaps there are a few more lingering emotions coming up.
Continue to validate those feelings and remain present without needing to feel different than how you feel.
There is no rush.
Nothing is more important than this.
You care about this process above all else and you will stay with the child unconditionally for as long as it takes.
When you are ready,
Take your child to your safe haven.
Your safe haven may be a place you've been to before,
Somewhere you've dreamed about going,
Or somewhere you've seen a picture of,
Or perhaps it's just a beautiful place you've created all on your own.
Maybe you are in a beautiful garden,
On the beach,
In the mountains,
Or in an open field,
Wherever you are,
You feel a deep sense of safety and peace.
You feel a sense of home and belonging.
This place meets all of your inner child's needs and makes them feel safe and loved.
This may be a place for your child to play,
To rest,
Or to be cleansed and healed.
Spend time with your inner child in this healing place.
Tend to their wounds.
Hold the child.
Look them in your arms and nurture them.
They are precious and deserving of this love.
Watch as the child relaxes and feel this relaxation mirrored in your own body today.
When this feels complete,
Bring the child into the present moment with you,
Wherever you are right now.
Feel their presence near you and gradually allow the child's energy to merge back in with yours.
Check into your heart space,
Radiating love,
And remember that you are this child and your adult self at the same time.
You are vulnerable,
Innocent,
Open,
Creative,
And authentic as a child.
And you are also responsible,
Strong,
Loving,
And capable as an adult.
You have everything you need in order to be whole and complete.
And when you are ready,
It is time to bring your consciousness back to real time.
Or you may choose to rest and go to sleep as you process all of the healing that's taken place today.
Taking a few deep breaths,
Gently wiggling your fingers and toes.
Feel the surface beneath you and each contact point that it has on your body.
Keeping your eyes closed,
Take note of any light filtering in behind your eyelids,
Any noises or smells that are present in the room.
Staying present with any sensations in your body until you are ready to gently open your eyes.
Take time to get used to your surroundings again and the presence that you feel.
And remember to stay gentle with yourself today and allow any last pieces of emotions and feelings to surface if they need to.
You can repeat this process anytime.
You can do some of the meditation or all of it.
Whatever you need,
It is always here for you.
We welcome you.
You you you you you you you you you you you you you you
