Healing Your Inner Child Guided Meditation

Healing Your Inner Child Guided Meditation

This inner child guided meditation is part of a weekly Living Light Meditation gathering in the Chaos & Light Community. This meditation takes you through a brief guided relaxation to remove any resistance. It then invites you to connect with your inner child to ask them what they need for their healing. You may find their message for you is inviting you to bring more lightness and play to your life. Or they may be asking you for some deeper recognition of unhealed trauma and emotions. Honor your child’s message and return to this practice as many times as is needed. If you uncover something that seems too big for you to handle, don’t hesitate to seek out the assistance of our counselor or therapist. 

Inner Child Meditation Script

(Copyright Angela Levesque)

We are going to begin by taking three deep cleansing breaths.
Taking a little bit longer on the out-breath, letting the body completely release and relax on the exhalation.

Now I want you to follow the flow of the breath as it moves through your body. Not trying to alter the flow, just letting it move easily and freely through the body.

Take a moment to call yourself back from where ever you have been during the day. Draw your energies back home to your center. Bringing mind, body, and energy into the here and now.

Allow your mind to empty what it no longer needs to hold on to, let it go, flow out and away. And allow your body to release what it no longer needs to hold on to, letting it flow out and away.

We will do a short guided relaxation to remove any resistance and move the body into a place of deep calm.

I want you to bring your attention to the top of your head. I want you to imagine a wave of relaxation beginning at the scalp and moving slowly downwards.

Feel the wave of peace and relaxation move down the face. Allowing the muscles around the eyes to release and relaxand the muscles of the jaw release and relax as the wave of relaxation continues to move slowly downward.

The wave of relaxation moving down now through the neck and the shoulders. Feel the shoulders drop as they release the tension you’ve been carrying. Using the exhalation as a way to move deeper into the release.

Now the wave of relaxation moves down through the muscles of the chest and abdomen. Bringing release and relaxation to the whole front of your torso.

Feeling the wave of relaxation moving through the back – moving down from the upper back, mid-back, lower back. Feeling the muscles release and relax all the way down the spine.

Feel the deep sense of peace and relaxation in your whole upper body

Now imagine this wave of relaxation moving through the hips. Breathe into that area as you bring your awareness in your root. Letting the breath open the hips and remove any tension.

Now the wave of relaxation moving down into the thighs – the upper thigh, mid thigh, lower thigh. Moving down to the knee. Bringing with it awareness and deep release.

Now the wave of relaxation moves over the knee and into the lower leg. Feeling the flow of the breath and relaxation move down the calves.

And finally, the wave moving all the way down into the soles of the feet, allowing any last bits of tension to flow right out the soles of your feet and into the earth.

And now that you are in a calm, relaxed and safe space…I want you to imagine yourself in a beautiful setting…this could be a meadow, your backyard, a mountain top. Just someplace that you feel safe, comfortable, and at peace.

For the next few moments, take in this setting with all of your senses. The sounds, the smells, the sights. Breathing it all in………..Letting all of the colors, sounds and smells bring a vibrancy to your being as you breathe them in.


You begin to notice a faint outline of a child coming toward you. As this child moves closer, you notice that this is you as a little child. Take a moment to notice their hair, body, eyes.

The age that you are. Notice your child’s attitude, expressions. Are they looking at the ground, are they curious, are they sad?

Invite your child to sit next to you at whatever distance is comfortable for them. As they sit next to you, you notice that you can see and feel….. as they see and feel.

What does the world look like from their eyes? How does the world feel from their perspective?

Turning to your child, ask them – What do you need most from me? Allow the child to answer in whatever way is most comfortable for them..a drawing, a gift, through words. However, they express it is exactly how it needs to be done.


If you are able to give your child what they need from you at this moment, please go ahead and do so. If they ask for something that you cannot give right at this moment, tell your child what you can give and if it is something that is possible in the future, tell your child when this will be possible and give your child a symbolic promise for the future.


Now ask your child is there anything they wish for you to hear?


Take a moment now, if you are not already, to sit facing them. And if it is alright, hold their hands in yours. Look at your child in the eyes and then tell you love them………you honor them………. you hear them………… and they have always been enough.


If that feels complete. Ask your child if they are ready to come home with you today. If your child is not ready to come home with you today, tell them you will return…….thank them for their time……… and let them know that you will continue to honor them and work toward being together one day.

And if your child has chosen to come with you today. Give them a moment to say goodbye to their surrounding….allow them to collect anything they need for their journey….. and invite them home.

This can look however you want, holding hands, a heart to heart connection, a full integration of self. Whatever is most comfortable for both of you at this moment.

Allow this integration to occur, bringing you both into wholeness, balance, and harmony.


And when this integration process feels complete. Spend a moment in your heart center in gratitude.

In deep appreciation for your inner child, for the experiences that made you who you are today. 

Let this appreciation move through your entire body. Letting gratitude fill every part of your being.


And when you are ready, take a few deep breaths connecting you to your body. Feeling your body make contact with the chair, floor or bed beneath you.

Bringing your full awareness to the room around you.

Wiggling your fingers and your toes…….gently shrugging your shoulders. Bringing your full attention and awareness back into your body……back into your room…… and when you are ready, allowing this sense of calm, peace, and centeredness to remain in the body as you open your eyes – aware and alert.


Music credit by meditative https://audiojungle.net/item/meditati…
Photo credit Canva.com