This meditation is intended for personal growth and healing. If you have experienced trauma, it is recommended to seek guidance from a qualified therapist or counselor. (Photo: Jametlene Reskp @Unsplash)
Inner Child meditation work is a powerful self-growth tool to increase your quality of life. The human mind is a complex and delicate system, and it’s not always easy to understand what drives our behavior. Yet for many people, the key to unlocking their fullest potential lies in confronting the emotional damage they may have suffered during childhood. Whether it’s neglect, trauma, or something else entirely, these experiences can have a profound impact on our ability to form healthy relationships and feel good about ourselves.
This can lead to stress, anxiety, and loneliness, which can be difficult to shake without the right help and support. By recognizing the patterns and behaviors that may be holding us back, we can start to move towards greater emotional well-being, and ultimately find the happiness and fulfillment we deserve.
Inner child work may offer an opportunity for deep healing and growth by taking the time to reconnect with this part of ourselves through inner child meditation, we can open up to a greater sense of connection with our authentic self and find peace in the present moment.
Note: This meditation is intended for personal growth and healing. If you have experienced trauma or feel overwhelmed, it is recommended to seek guidance from a qualified therapist or counselor.
This step-by-step guide will help you access your inner child and learn new ways to create a loving, compassionate relationship with yourself.
Table of Contents
Things to consider when doing Inner Child work:
• If you had experienced significant trauma, it is recommended to seek guidance from a qualified therapist or counselor.
• If you had suffered any significant abuse, work with a qualified therapist, counselor, or psychologist.
• If you feel overwhelmed try to calm down and breathe, then slowly as you visualized entering, gently retrace your steps and come back into the present.
• You can read through this article or record yourself reading it so you can guide yourself.
• It may take a few sessions to make a connection with your inner child, don’t worry about the child not appearing yet.
• Use your imagination and go with the flow. There is no right or wrong way of envisioning anything, but try to stay positive.
• With the inner child, you can’t abandon them; you need to explain you will be back/ will always be there for them. More than anything, they need security and reassurance.
Create a space
Setting yourself up is essential to creating a meditation space at home. Make an extra effort with dimmed lighting, lovely smells, and warm cozy temperature to stay still for a while. You can add some soft, barely audible music and even do some gentle Yin-style Yoga. By setting the ‘scene,’ you are signaling to the mind and body that you are entering a practice of self-love. When the mind and body know this is a loving environment, it helps you heal more effectively.
5 ways to create your Guide Meditation Space
- comfortable sitting or laying down – if you are sitting, use a pillow or cushion to raise your hips slightly higher than your knees (for blood flow) and have a wall or some support behind you; otherwise, a chair is good. If you are lying down, make sure you have covers to stay warm,
- Ensure all the devices are off, and ask others not to disturb you for however long you decide to meditate and keep any active, playful, or noisy pets away.
- Have pen and paper needed afterward; it is a good idea to jot down any insight you might gain.
- keep a box of tissues nearby in case you need them. Inner child meditation can produce a lot of tears.
- essential oils or a subtle-smelling candle is good to set the mood.
- Crystal or a meaningful charm is sometimes friendly to hold while meditating.
- a glass of water if you need it afterward.
How to Start Your Inner Child Meditation
Sitting up in good posture, as taught in Yoga classes helps clear an energetic channel from root to crown chakra. Not to mention is better for your breath. (Photo: Susanna Marsiglia @Unsplash)
Begin by finding a comfortable position, either sitting in an upright position in a chair or sitting on your cushion against the wall. If you’re lying down, be sure to cover yourself so you do not need to get up if you get cold.
Breathe
Take a few deep breaths, inhaling deeply through your nose, and exhaling slowly through your nose. Try to exhale a bit longer than you inhale. For example, inhale for a slow count of 4 and exhale for a slow count of 6.
Allow your breath to expand the front sides and back of the body with a little pause at the end of each inhale and exhale.
Body scan
Closing the eyes and relaxing the body like a weight on the chair or the ground if laying down. Notice any place in the body where you are holding tension or have been sensitive and acknowledge that place and see if you can relax it. Soften the body even more by going through each body part silently.
Now, bring your attention to your heart center. Visualize a warm, glowing light emanating from your heart, expanding with each breath, surrounding you with love and warmth, try to expand this golden light to encompass the entire body.
Safe place
As you continue to breathe, imagine yourself in a peaceful and safe place from your childhood—a place where you felt happy, secure, and loved. It could be a room, a park, or a favorite spot.
or
A forest
Take your time and relax into the meditation, knowing you are being proactive in your own self-healing. (Photo: Elena Baidak)
Imagine yourself standing amidst a beautiful and peaceful meadow, filled with lush green grass and colorful wildflowers. The warm sun is shining down upon you, and a light breeze is blowing through the air, carrying with it the sweet scent of the flowers. As you take in the beauty of the scene around you, a winding stream catches your eye, its crystal clear waters bubbling softly by. Crossing over the stream, you enter a thriving forest and are greeted with the fresh, earthy smell of pine. The rustling of leaves and birds chirping overhead provide a sense of calm and tranquility, making you feel at peace.
As you walk deeper into the forest, you can’t help but feel a sense of calm wash over you. The dapples of sunlight streaming through the branches create a peaceful atmosphere. Suddenly, you see it – a picturesque house in the middle of the forest. With its pretty landscaping, attractive stone wall, and inviting gate, this place looks like a friendly oasis amid the wilderness. Without hesitation, you decide to explore this charming abode. As you approach the gate, you can feel the warmth emanating from within. It’s as if the house is inviting you in with open arms. With a deep breath, you step inside, ready to discover all the wonders that await you.
Leaving the meditation
You notice how easy it is to open it. You follow a cute little path to the door and as you open it, you’re met with a tidy and cozy interior. You take a deep breath in and feel the comfort in the space. The decor is gorgeous and the exact style that you would choose for yourself. You can feel yourself starting to relax as you notice a nice, soft chair to sit down in. The familiarity of the space is uncanny; it feels like you’ve been here before. The calmness and safety you feel in this space have completely washed over you and you are completely at ease. Take a moment to visualize this place in vivid detail, noticing the colors, sounds, and scents that surround you.
The Child
You sense a child’s presence hiding and you are keen to see this child.
Now, in your mind’s eye, see a younger version of yourself, your inner child, approaching you. Observe their appearance, their energy, and their emotions. Notice how they are feeling—whether they seem happy, sad, scared, or in need of comfort. Reach out your hand and invite your child to join you.
Be patient and exclude love and acceptance.
You can talk lovingly and calmly to this child as they might be scared or shy. Allow them to come closer, assuring them that you are here to listen, support, and love them unconditionally.
(This may take some time, and might not happen in the first session. If the child does not approach, be patient and when you are ready you can slowly leave. Retrace your steps absorbing all the lovely things in detail around you just as you enter from the meadow. It may take a few goes)
If the child comes closer, take a moment to connect with your inner child, looking into their eyes with compassion and understanding. Let them know that you are here to heal, nurture, and protect them. Tell them that they are safe, loved, and deserving of happiness.
Now, ask your inner child if there is anything they would like to share with you. Listen attentively, without judgment or interruption. Offer reassurance and validation, acknowledging their feelings and experiences.
Be Loving
Next, imagine yourself embracing your younger self in a warm and loving hug. Feel the connection and the exchange of love and healing energy between you. Allow yourself to feel the emotions that arise from this nurturing embrace, embracing the innocence and vulnerability of your inner child.
As you hold your inner child, offer them words of affirmation and love. Repeat positive statements such as, “You are loved just as you are,” “You are worthy of happiness,” and “You are safe and protected.”
Repeat these affirmations several times, allowing their meaning to sink deeply into your being.
Finally, take a few moments to express gratitude to your inner child for their resilience and strength. Thank them for allowing you to reconnect and heal together. Let them know you will be back. It’s important that you do not abandon them, you need to explain you will be back. You will always be there for them. More than anything they need security and reassurance. Visualize the warm, glowing light from your heart expanding, surrounding both you and your inner child, and filling you with a sense of peace, love, and healing.
Walk with gratitude
As the door closes behind you, you inhale the scent of pine and take a moment to appreciate the serenity of the forest. The soft forest floor cushions each step that you take down the path, and as you reach the gate, you feel a sense of peace wash over you. Stepping into the sunlight, the warmth of the sun floods your senses. The sound of the stream trickling by draws your attention, as you cross over the stones in the water, feeling the coolness on your feet. Finally, you arrive at the meadow, and the expanse of green grass and wildflowers fills your heart with joy. The light surrounds you, and you bask in the tranquility of the moment.
When you are ready, slowly bring your awareness back to the present moment. Take a few deep breaths, feeling the sensations of your body and the space around you. Gently open your eyes, carrying the love and healing energy you experienced in the meditation with you throughout your day.
Remember, inner child work is a deeply personal and ongoing process. Feel free to revisit this meditation whenever you feel the need to reconnect with and nurture your inner child.
Note: This meditation is intended for personal growth and healing. If you have experienced trauma or feel overwhelmed, it is recommended to seek guidance from a qualified therapist or counselor.
Photos courtesy of Unsplash
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