Inner child

Taking care of the inner child, a meditation.

Inner child meditation

 A slow exhale reduces cortisol levels (stress hormones), we recommend stopping every now and then to take a few breaths.

Meditation

Instruction: Read through the full exercise first and then find a quiet, comfortable space to do the exercise.

 

Exercise:

 

PART 1

Stop, set your gaze at a point in the distance, take three deep breaths, in through the nose and slowly out through the mouth allowing the sound of the exhale to be heard. On the third exhale, close your eyes. Allowing your breathing to return to normal, in and out through your nose. As you notice your breathing – in and out – feeling your chest rise and fall. Slowly allow your attention to scan your body from the top of your head to the tip of your toes, observing whatever is present there, just noticing and softening each part as you scan. Without judgement.

PART 2 (add to part 1 when you are ready)

When you are ready, with your eyes still closed and attention still on your breath, pose the question, Who am I as a child? Who is Little *YOUR NAME*? Just notice what comes up. Ask this question three times. If your mind tries to answer, thank the mind by saying “thank you mind” and come back to noticing what comes up when you ask “who is little me”.

Then one hand on your heart and the other hand on your belly and imagine holding your inner child. Hold your inner child and send them love and compassion. Imagine as you hold them that you are beaming all your love and compassion towards this child.

And when you are ready, slowly put your arms back at your side, notice your body and your surroundings before coming back to the room.

PART 3 (add to part 2 when you are ready)

Connect with your inner child – Bring to mind your 5-year-old self. Is there an image that comes to mind? How do you see them? What feelings are present in that child? Do you notice any sensations in your body that belong to that child? With one hand on your heart and one hand on your belly hold that child. With love and compassion, tell that child what they need to hear. For example, “you are brave, you are strong, I see your good intensions, I love, accept and appreciate all that you are…

And when you are ready, slowly put your arms back at your side, notice your body and your surroundings before coming back to the room.

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