Below I share an Inner Child meditation I have written. I am in the process of recording some meditations but I wanted to share the words of this meditation, because inner child work is so incredibly important. What is your inner child you may ask? Our inner child is that part of us that held onto events big or small that caused us a form of trauma; a set of beliefs that we have taken into adulthood with us.
Not all trauma is the same. Of course we have the big traumas like abuse and neglect. But we also have the more common traumas like periods of emotionally absent parents- perhaps our parents were sick or had their own stress and issues they were dealing with, resulting with us as small children maybe forming a belief that we were not enough. Beliefs like these, we are sometimes not even aware of, but their tentacles hook in and cause us certain behaviours as an adult like people pleasing or avoiding confrontation.
Perhaps there were alcohol or drug issues with our parents. Maybe there was separation that was ugly and messy. Or maybe our parents were unhappy and stayed together for us. Perhaps they placed high expectations on us and we felt we had little choice to make decisions in our own lives. All these things cause us wounds and these are just a few examples. Unfortunately generations gone by were not very open or self aware and even in the most loving of homes there were levels of toxicity.
Through my training and experience I find so much of my work comes back to inner child work, because to grow, transform and heal, we first must identify and address our inner child and the beliefs we have formed. What we need to understand is so often when we are struggling in life and with our emotions- this is our inner child. This is us reverting to the coping mechanisms and beliefs in ourselves we formed as a child.
It is profound work and it sets us on a profound journey of healing. The adult us needs to meet the child us to begin this work. I have found it’s initially emotional work and it can be challenging but damn it’s rewarding and has the ability to set you on a trajectory of healing and growth, like no other.
A word of caution: for those who have suffered extreme trauma and abuse as a child, it’s important to find an experienced counsellor/coach to work with. Even a meditation can trigger extreme reactions, so it’s incredibly important to be aware of this.
My mission is to help people through writing and through my counselling and coaching. My gift is support and tools. Your obligation is absolutely nothing but to take what may help. I hope the below words open your heart to inner healing.
Let’s begin by getting into a comfortable position, relaxing your body while your mind stays alert.
Close your eyes and make any adjustments you need to settle into comfort.
Take one big breath in,
And exhale out.
Falling deeper into relaxation as you bring your breathing to its normal rhythm.
Imagine yourself in a place you feel safe. A place that is special to you. Perhaps in nature, a beach, forest, by the lake. Or perhaps a room. Whatever space is comforting and soothing.
Let your eyes get heavier,
Unclench your jaw and relax your cheeks.
Lower your shoulders,
Relax your arms and your hands.
Soften your stomach,
And feel your legs and your feet get heavier and melt into deeper relaxation.
Feel your body here…warm. Relaxed. Soft.
I want you to imagine yourself as a little child.
Just observe him/her for a few seconds.
Look at the hair, the body, the eyes.
Notice the expressions. The demeanour.
Take it all in…this vision of your inner child.
What sounds can you hear?
What scent/smell is around?
I want you to imagine them holding several dark balloons. Each balloon representing the dark memories. Sadness, pain, fear and hurt. Some balloons larger than others but each holding these memories. Maybe like a kaleidoscope flashing before your eyes.
Or maybe you’re simply seeing the emotions floating within the balloons and feeling their heaviness. Whatever that heaviness represents for you fear, sadness, rejection.
This incredible and beautiful little child created stories about each one of those memories or emotions.
Maybe the story created was I’m not good enough.
Or I’m not worthy.
Or I don’t matter.
Or even I can’t trust others.
It’s not wrong to do this…it’s what all of us do.
But some of these stories created are holding you back. They are not letting you live as fulfilling a life. As creative a life. As abundant a life. The life you wish you could live. The life you desire.
So take a deep, cleansing breath in,
And as you exhale, release the heaviness of these stories. Release the pain, fear and sadness of these stories.
Reach out to this little child
Embrace them in your arms, holding them close with love…pure unconditional love.
Watch them let go of those balloons. All those stories. Watch them float away and vanish into the distance.
Now, take a step back and observe them again.
This beautiful little child.
Now imagine colourful, vibrant balloons on their other side.
Balloons filled with laughter, creativity, dreams, self-worth and love.
Perhaps a kaleidoscope of happy memories are flashing before you. Memories where you felt safe, secure, loved. Memories where you believed you could achieve your dreams.
Or maybe you’re simply seeing the emotions floating within it and feeling their lightness. The joy, lightheartedness, and imagination.
Just sit back and witness it all.
And feel a smile spread across your face.
This is all yours.
A doorway awaits. A doorway this beautiful inner child has opened for you. A doorway leading to self- love, self-worth, self-belief. A path from your inner child to yourself, lit up with all the dreams, creativity, hope and joy.
Look at them, your inner child.
See how they light up?
See that smile coming from their soul?
Remember how much they loved to play? And move? And imagine?
They are here with you. They are a part of you.
Now, stretch your arms out and embrace this gorgeous little child.
And feel their pure love saturate you, reminding you that you are them, and they are you.
Reminding you that your dreams haven’t died. You just needed to meet your inner child, remember them, love them, hold them and comfort them, heal them. And in doing so you start the journey of healing yourself.
Bring your attention back to your breathing…feeling the hum of peace and calm all over your body.
Know that you can always return here at any time. This beautiful safe place. This place of love and healing. This place of connecting to yourself and that amazing child within.
You are so special.