Tending to your inner child script 1

In this exercise, you will become aware of the thoughts, beliefs, and experiences you have that reflect your childhood. This awareness will help you see how these experiences shape your life. You will then be able to address them in your life.

Find a comfortable meditation posture and begin noticing your thoughts. Your mind will be full of all kinds of thoughts. Don’t try to stop thinking—just notice it all. There will be a lot.

As you notice thoughts, just let them come and go. When you notice your mind wandering, bring it back. If you find that thoughts become too intense, notice the intensity and bring your attention back to your breath.

For the first few minutes, focus on the breath as often as necessary. Just be present. When the mind begins to wander, notice it and bring it back to the breath.

Bring awareness to the breath for a few minutes, just noticing your breath and the sensation of the body breathing.

For the next few minutes, notice your thoughts and your feelings about the thoughts. What do you think? How do you feel?

What beliefs do you have about your thoughts? Do they seem true to you or false?

What experiences did you have that reflect your childhood? These may be stories about your parents, your family, or memories from a particular time or place.

You can also notice experiences from your past. The most important thing is to be aware of these experiences.

Notice your emotions about these thoughts, feelings, beliefs, and experiences. Is it painful to remember? Are you afraid or sad about what happened?

Now let go of the thoughts and let yourself be with the experience of remembering.

For the last few minutes, focus on the body. Notice the body in the space of the mind. You may have thoughts about the body that you are experiencing.

Notice what you like and dislike about the body. Does it feel big or small? Is it strong or weak? Is it hard or soft?

Take a few minutes to notice the sensations of the body. How does it feel to be in the body? Are there certain parts that feel more pleasant than others?

Notice your mind. Thoughts arise, and you just notice them. If thoughts are too intense, notice the intensity.

When you notice your mind wandering, bring it back to your breath.

After a few minutes, open your eyes. Take a few deep breaths, noticing any changes in your experience of the breath.

Tending to your inner child script 2

You may recognize yourself in some of the feelings that come up during this exercise. You may feel overwhelmed, anxious, frustrated, or confused.

These feelings are common when you are practicing mindfulness. They are normal reactions to the discomfort of being fully present. It’s okay to feel this way, but try to recognize it.

Mindfulness practice helps you to see through your feelings, and recognize the suffering behind them. You are not the victim of your emotions, and your thoughts aren’t controlling you.

You are in control of your own life. It is only when you forget that you lose your power.

So, what happens when you try to change something you want? You feel helpless, like there’s no way out.

Try to remember that you have already taken steps to change.

If you decide to make a change in your life, you will inevitably have to confront your thoughts and feelings. You are facing difficult challenges, and you have to do it all yourself. But with mindfulness, you can see the situation clearly.

You are choosing to be mindful, so it’s important that you make good decisions about what changes to make.

In this exercise, focus your attention on the feeling of your own childlike self. When you were a child, you were curious and hopeful, and your actions were based on play and exploration.

Remember that you still have that sense of curiosity. It doesn’t have to be in the form of a child. You can use this sense to explore your emotions. What are you feeling right now? What are you wanting to change?

Just notice these moments of self-doubt, and be with them.

Ask yourself: What is it that I would have liked to have done when I was younger? Where might I have wanted to explore and find answers to these questions?

When you can recall a time when you felt that way, stay with it for a few breaths.

Bring this memory of your childhood self back to the present. Remember the feelings and memories that you are experiencing now. Just notice them.

Continue to bring your awareness to your child self, and try to connect with the feelings you had. As you do so, allow these emotions to arise and pass.

When you are ready, take three deep breaths and gently close your eyes.

Tending to your inner child script 3

We are human beings, not human doings. We live in a society that tends to encourage us to behave in ways that are less than our best.

The stress and pressure of living in a competitive environment is not helpful for most people.

Even if you’re not feeling stressed, you can cultivate awareness of your inner child and make decisions based on kindness and understanding.

Find a comfortable posture for meditation. If you like, you can use the meditation posture from the previous script, or you can use the seated meditation posture below.

Close your eyes. When you feel settled, ask yourself: “Who is my inner child?” Allow your thoughts and feelings to come forward, and acknowledge whatever comes to mind.

Bring to mind what the child wants, and acknowledge this desire. Try to imagine what the child would like to happen. For example, say a sentence such as “I want to play outside.”

Notice that you may have a range of ideas about this request, and that there are many things that may come forward. Be patient, and stay with whatever arises.

If you are thinking about a memory, try to bring your awareness back to the present moment.

You may get stuck and just want to play video games or watch TV.

It’s okay to want to be entertained in this way.

Now notice what you like about this idea, such as that you might have fun. You may like the idea of playing a game that you haven’t played in a long time. You may like watching a movie with your favorite character.

When you feel ready, ask yourself: “What would the child like to see happen right now?” If you’re not sure, just ask your inner child what it wants.

Notice if there is any tension, and bring yourself into the body.

Ask your inner child: “What do you want to see happen right now?”

Imagine that you can see the answer with your inner eye. For example, you may see yourself in a situation where you are relaxed and enjoying yourself. You may see yourself making friends or playing with a dog.

Allow the child’s wish to come forward, and acknowledge it. Imagine that you can touch your inner child, and tell it that you understand.

Ask the child: “Is there anything else you would like to see happen?”

In your imagination, invite the child’s answer to come forward.

Ask yourself: “How can I be more like a friend to this child in the present moment?”

Begin to repeat these phrases in your mind: “I want to be a friend to my inner child. I want to treat this child with respect and compassion. I want to make a difference.”

Notice any emotions that may arise, and just be with them.

After a few minutes, bring your attention to the body.

Sit up, and if you’re able, reach out to touch your inner child. You can use a finger to move the energy of the child, or you can hold your hand out in front of you.

Be gentle and kind to the child. It is okay to express your love for this part of yourself.

Ask the child: “Can you be a friend to me in the present moment?”

Imagine that you can touch the child and feel that he or she feels the warmth of the touch.

Say: “I am glad to be friends with you.”

Close your eyes and remain still for a moment.

After a few minutes, open your eyes. Notice how you are feeling in the body, mind, and heart.

Breathe deeply, and allow yourself to feel at ease with your experience.

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