Your inner child is that part of you that is innocent, playful, and creative, but also holds a lot of hurt and fear from previous childhood experiences. Connecting with your inner child is key to help heal past emotional wounds. Here is a visualization meditation to connect with your inner child.
A Visualization Meditation to Connect with Your Inner Child
Begin in a comfortable seated position. Make sure to sit upright, with your sitting bones rooted firmly onto your yoga mat or your chair, and your spine lengthening up towards the ceiling. Allow your body to soften, but still, maintain an upright posture.
Scan your body and become aware of your breath. Notice how your body feels in space, and mindfully soften any areas that feel tense or uptight. Allow your breath to slow down and deepen.
When you are ready, begin to visualize your childhood self. Don’t overthink it—simply recall a version of you from any part of your childhood. How old are you? What do you look like? Remember as many details about your physical appearance as your consciousness allows. This is your inner child.
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Then, take a closer look at your inner child. What emotional qualities do you notice about them? Do they look happy or sad? Pay attention to any feelings and emotions that may rise. If you notice yourself stiffen up or hold your breath, keep in mind that whatever memories you may be remembering belong to the past. Soften your body and come back to your breath.
Next, visualize connecting with your inner child. You can now bring your present self into the picture, and imagine a gentle light surrounding your present self and your inner child. You can also imagine taking your inner child in a warm embrace or holding their hand. Allow feelings of forgiveness, love, and peace to come up within you.
Finally, set the intention to let go of your inner child and any hurts that come with them. Set the intention to move forward with child-like qualities of playfulness, spontaneity, and joy.
When you are ready, come back into your body and your breath. Then, open your eyes.