Inner Child Meditation Exercise

I am reading a fascinating book called, "Adult Children of Alcoholics/Dysfunctional Families.  It is literally the blueprint of my own family of origin.  

And a way out for many.

"In Step eleven, we will revisit grief work.  We recommend guided meditation for this type of grief work.  In this exercise you will travel back into your childhood to connect to your inner child within.  While grief can stir the emotions, it is not always sad or unpleasant.  Many times we recognize the measure of our loss and that is enough.  At other times there are tears and a sense of lament and then we feel release.  With grief, we are properly labeling a loss or a key event in our childhood.  For the best results we suggest that you tape record the script below and play it back to serve as a guided meditation."

"Meditation Exercise:

Read and record the script here in your voice, or have a friend record it on tape or a CD.  When you have recorded the script, play it back to begin the guided meditation.

(Begin recording here)

To begin the guided meditation, find a quiet and comfortable room without distraction.  You may sit in a chair or sit on the floor.  An outdoor location is acceptable as well.  Sit upright but be comfortable.  Begin the exercise by closing your eyes and taking a deep breath and releasing it slowly."

"As you take four or five slow breaths, let any thoughts you might have fade away.  Be aware of being present in your body.  If you mind is wandering, gently focus on yourself and be present in the moment and in your body.  Continue breathing naturally."

"(Let 10 to 20 seconds of the tape lapse here without talking.  This will create silence for you to relax and breathe several times before the script continues.  Begin recording the script again after the silent delay.)"

"Imagine that you are sitting on a warm beach.  The weather is pleasant and not too hot.  The beach is secluded but safe.  You can feel the warm sand beneath your feet as you stand up and look out upon a calm, blue ocean.  White sea gulls are diving for fish and the smell of seawater is refreshing.  You are wearing a T-shirt, loose trousers, and a floppy hat to block the sun."

In front of you, near the shoreline, you see an image of yourself when you were six or eight years old.  Your Inner Child is bent at the waist picking up starfish and sea shells. The child notices you and waves you over.  You walk up to the child and the child reaches out and places a starfish in one of your hands.  You smile and feel the bristles of the tiny starfish tickling you.  Your Inner Child smiles and squints to block the friendly sun."

"The child reaches out and grips your hand.  The child's skin has been warmed by sun rays.  You both begin walking along the beach.  You notice your child's soft hair and sensitive touch as you walk.  The child trusts you and giggles softly each time a wave washes up on the shore almost touching your feet."

"You walk for many moments, chatting softly, but paying attention to the child's innocence and imagination.  You want to protect the child."

"You notice two people ahead, and they seem familiar so you keep walking toward them.  Your Inner Child squeezes your hand and moves slightly behind you as you move closer to the couple.  The child becomes shy, pushing into your leg from behind.  You keep walking."

"You recognize the couple before you reach them.  They are your parents, waiting for you to walk up.  They grin at you and your Inner Child.  They ask if they can walk with the child."

"You feel your stomach tighten, and you look down at your Inner Child to find the child pressed into your legs from the back.  The child won't look at you and won't let go of your hand."

"You smile at your parents but ask them to wait for another day to walk the child.  You and your Inner Child walk up the beach away from your parents and sit down.  The child looks over a shoulder, climbs into your lap, and sits down.  You hold your Inner Child.  You both watch your parents walk away."

"The sun is lower now but still warm.  Your Inner Child naps.  You are safe.  You are going to make it.  You know what you are doing.  You can trust yourself to take care of your Inner Child.  You can trust yourself to love."

"Continue to meditate and hold your Inner Child.  When you are ready to stop, gently wake the child, walk the child to your cottage, and tuck it into bed.  After putting the child to bed, back out of the room, counting slowly backwards from ten.  Open your eyes."

Stop recording."

I recorded this for my own benefit.  Right click on link to hear it.

Download Untitled 2

What I found so insightful about this meditation exercise is that I now recognize that I have not in the past, safely protected my Inner Child from people that have harmed him.  I have taken steps over that past 11 years to do just this.  

We both have to agree on what we will allow into our sacred space.

And he is smiling with me now.

Comments

[j]

Thank you for offering your recorded version of the meditation.
Blessings on your journey.