We always look forward, but it’s important to reflect, which means reconnecting with your past self. They are the reason we are who we are now. Here’s a gentle 10-minute inner child meditation script that you can practice on your own or for others. Suitable for beginners and other levels.
What You Need to Know Before Starting Inner Child Meditation–
- Practice time: 10 mins
- Purposes: Inner child connection, healing, relaxation
- Level: Beginner (any levels are welcome to try!)
Before you start meditating, find a place where you won’t get disturbed, and it makes you feel safe and comfortable. You may play relaxing music, light candles, or do gentle stretches to make you feel more grounded.
Inner Child Meditation Script
The inner child meditation script starts here:
I’m happy that you’ve chosen to meditate today to connect with your inner child.
Let’s start by sitting in a comfortable position.
Place your palms facing up and close your eyes.
Allow your body to sink deeper into the ground or chair.
Feel the weight of your body supported by the earth.
Completely safe, completely held.
Take a deep breath in.
And slowly breathe out.
Again, inhale and exhale.
One more time… inhale… and exhale.
Now, gently bring one hand to your heart and softly tap three times.
One… two… three.
Again, one… two… three.
Last time, one… two… three.
Feel your heartbeat awaken beneath your touch.
You’re activating your heart space, the doorway to love and compassion.
Keep your eyes closed and breathe naturally.
Imagine a glowing light appearing before you.
It glows softly at first… then brighter and brighter… until it surrounds you.
It feels peaceful, loving, safe.
When the light fills the entire space, everything disappears then a door appears in distance.
The doorknob begins to turn.
As you move closer, the door opens slowly…
And you see a small hand reaching out.
Then a familiar little face peeks through.
It’s you, your younger self.
Take a moment to look at them.
Notice their expression, are they smiling, curious, shy?
What are they wearing?
What do they feel like to you?
They reach out their small hand toward you.
You gently take it in yours, feel the warmth, the tenderness.
Together, you begin to walk.
Your inner child leads you to a place they love, a place where they feel safe and happy.
It might be a bedroom filled with toys, their favourite ice cream shop, or a quiet spot in the garden.
Let them guide you there.
(pause 10 seconds)
Once you arrive, gently kneel beside them.
Ask your inner child,
“How do you feel?”
“Is there something you want to share with me?”
Stay quiet and listen.
Allow feelings, words, or memories to arise naturally.
(pause 2 minutes)
When they finish speaking, tell them gently:
“I hear you. Your feelings are valid. I understand you.”
Ask, “What would you like to do together right now?”
Maybe they want to draw, play, or just sit with you.
Whatever it is, simply be there, patient, loving, kind.
(pause 30 seconds)
When it feels complete, tell your inner child:
“I’ll come back to visit you. I want to stay connected because you are precious to me.”
Give them a big hug.
Whisper:
“I’m so proud of you. You are strong, resilient, and full of love.
You deserve all my care and attention. I love you.”
(pause 15 seconds)
Slowly begin to walk back toward the door.
Take one last look at your inner child.
Then gently close the door behind you.
Take a deep breath in… and out.
Another breath in… and out.
On the count of three, you’ll return to your body in this present moment.
Three… two… one…
Gently blink open your eyes.
Feel the warmth in your chest that connection is always there.
Remember, you can return to your inner child anytime.
Each time you reconnect, a little more healing takes place.
Have a beautiful rest of your day. 🌸
Reflection Questions
After you have finished your meditation, feel free to ask yourself the questions below to reflect. If you are doing this with your client, these can act as debriefing questions to help your client reflect.
- How was the experience? What did your body feel?
- How are you feeling now?
- What emotions surfaced when meeting my inner child? Peace, anxiousness, sadness, resistance?
- How did my inner child look and behave?
- What did they need from me in that moment?
- How did it feel to comfort and hold them?
- Did I sense any trust, love, or forgiveness growing between us?
- What memories or images appeared?
- Are there past experiences my inner child still wants to heal or talk about?
- What limiting belief or fear did I notice today?
- What new understanding or message did I receive from my inner child?
- How can I show love to my inner child in daily life?
- How do I want to speak to myself moving forward?
- What does my inner child want me to remember right now?
How to Use This Inner Child Meditation Script
To effectively meditate yourself or guide others using this future self meditation script, start by familiarizing yourself with it. Read it multiple times to understand the flow and meaning. Then, either word-by-word or personalizing it, you can use the script in the following ways:
- Self meditation: You may practice meditating independently by memorizing or record yourself reading the script.
- Group meditation: Read it aloud to guide an individual or a group in their meditation journey. Feel free to incorporate background music or natural sounds to enhance the meditation experience.
- Workshop: Use the script as a foundation for a meditation workshop, expanding on its themes with interactive discussions or activities.
FAQ about Inner Child Meditation
What is inner child meditation?
Inner child meditation is a guided visualisation that helps you reconnect with the younger version of yourself — the part that still carries early emotions, memories, and unmet needs. Through this practice, you can heal your inner wounds and foster self-compassion.
How does inner child meditation help with healing?
This meditation allows you to access your subconscious mind gently. By visualising and communicating with your younger self, you release suppressed emotions, reframe limiting beliefs, and nurture emotional safety. Over time, this connection helps reduce anxiety, self-criticism, and feelings of unworthiness.
When is the best time to practice inner child meditation?
Whenever you feel troubled by the limiting beliefs or memories from the past. You could always reconnect with your younger self. Just like the script said, you are always there for them — ready to listen, comfort, and heal together.
How often should I meditate?
The frequency varies based on the individual’s need. For inner child meditation, you don’t have to do it every day; you probably engage in deeper practices weekly or monthly. Listen to your needs and proceed accordingly. Here are other meditations for you:
- Elevate You Mind And Life: A Quick 10-min Abundance Meditation
- Transform Your Life: A Powerful 15-min Manifesting Meditation Script
- See Your Future: A Powerful 20-min Future Self Meditation Script
- Simple 10-min Stress Relief Meditation Script for a Peaceful Mind
What to do after meditation?
If you want to deepen your meditation practice, consider keeping a journal. Tracking your practices and writing down your experiences, reflections, and key takeaways can be incredibly beneficial for personal growth. Over time, you can revisit your journal to track your progress and gain new insights from past notes.
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