This particular guided meditation depends more on feeling protected and comfy, than feeling alert. So, take a moment to get physically comfortable sitting and even lying down, with pillows and blankets.
Turn off any beeping or buzzing devices, so you’ve some uninterrupted quiet time for the practice.
Take five deep slow breaths, relaxing somewhat more with each outbreath.
Now let a current upset or challenge come into your mind. Let the thoughts and emotions that typically accompany the situation arise freely. Take your time and keep respiratory.
Gently scan your body and see any areas where this old upset is manifesting, like tension in your jaw or your stomach.
If the upset seems to accentuate if you do that, that’s okay. Come back and concentrate on your breath for a moment. Know there’s nothing it’s essential to do, but listen as compassionately as you possibly can.
As you listen, you possibly can actively ask an issue like, “What’s it that you simply’re feeling without delay?” Or, “I’m just going to remain here with you, OK?” Or, “Is there something you wish or need without delay?”
Listen fastidiously for a response to your real interest and love. It could be verbal, like “I’m mad!” or “Nobody cares about me.” Or, it might be energetic: you notice a feeling of anger or a feeling of emptiness and loneliness. Emotion and body sensations will be the only language your inner child has. So, do your best to listen together with your whole awareness, staying grounded in your adult self who’s protected and resourceful. If you happen to begin to feel upset yourself, come back to your breath again and use your senses to attach with the current moment.
If you happen to notice you might be entering into your adult mind, interpreting or fascinated about what is occurring. Concentrate again to your body: feel your hands and feet, the surface underneath you. Reconnecting with the physical sensations of the moment will you let go of needing to “figure things out.”
Keep listening to your inner child. Ask questions if it feels appropriate, but don’t grill them. Go at their pace, not yours. If, like lots of us, you’ve not all the time been a very good listener of your inner child’s needs, it might take some time for him or her to speak in confidence to you. This will likely be the explanation your inner child’s feelings have remained unresolved. Use this chance to create a recent, loving pathway to all parts of yourself.
When your child shares a sense with you, validate it. Tell them and allow them to feel that you simply understand how they feel.
In the event that they inform you what they need or want–like being held–try this for them. Or, in the event that they say they’re lonely, tell them you like them and also you’re all the time there. Meet their need fully and for so long as they wish to take it in. Allow them to determine when it’s enough.
Cycle through these periods for so long as you would like: listening, asking, validating and responding with love.
Before you finish, let your inner child know you might be almost done, but you can be there any time they need. Ask if there’s the rest they wish to inform you.
Do a final scan of your body for places of leisure or release. What has happened to any areas of tension you noticed originally?
Finish with a number of deep, breaths.
