Heal Your Inner Child Meditation

This is an inner child meditation to help you connect with and heal that little girl inside of you.

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Heal Your Inner Child Meditation


The intention of today’s inner child meditation is to help you connect with and heal your inner child.

The little girl who might still be holding onto pain and hurt.

The little girl who will help you remember what love and joy truly feel like.

The little girl who wants nothing more than to be loved unconditionally.

Honoring her, connecting with her and healing her will invite more peace into your life.

This inner child meditation is one you can do anytime you're wanting to feel more whole and vibrant.

woman doing inner child meditation
Photographer: Krzysztof Kowalik | Source: Unsplash

Heal Your Inner Child Meditation Script

Let’s begin by getting into a comfortable position, relaxing your body while your mind stays alert.

Close your eyes and make any adjustments you need to settle into comfort.

Take one big breath in,

And exhale out.

Falling deeper into relaxation as you bring your breathing to its normal rhythm.


Let your eyes get heavier,

Unclench your jaw and relax your cheeks.

Lower your shoulders,

Relax your arms and your hands.

Soften your stomach,

And feel your legs and your feet get heavier and melt into deeper relaxation.

Feel your body here…warm. Relaxed. Soft.


I want you to imagine yourself as a little girl.

Just observe her for a few seconds.

Look at her hair, her body, her eyes.

Notice her position, her attitude, her expressions.

Take it all in…this vision of your inner child.

What sounds do you hear her make?

What scent is around her?

What is her demeanor?

little girl inner child meditation
Photographer: Michael Mims | Source: Unsplash


I want you to imagine a giant bubble on one side of her. A dark, scary, smokey bubble. As you look closer at it, you recognize what’s inside…sadness, pain, hurt and fear. So many dark memories inside of this bubble.

Maybe you’re seeing within it flashes of those dark memories, mini movies from your childhood.

Or maybe you’re simply seeing the emotions floating within it and feeling their heaviness. The disappointment, rejection, or fear.

This incredible little girl created stories about each one of those memories or emotions.

Maybe she created a story called I’m not good enough.

Or I’m not worthy.

Or I don’t matter.

Or even I can’t trust others.

Or I can’t have everything I want.

She’s not wrong for doing this…it’s what all of us do.

But there are stories she created that are not allowing you to live as vibrantly as you would like.

So take a deep, cleansing breath in,

And as you exhale, release the heaviness of these stories.

And then reach out to this little girl,

And embrace her in your arms, holding her close with love…pure love.

And watch as that dark, smokey bubble diminishes, little by little.

Hug her.

Love her.

Hold her.

Accept her.

And watch the stories evaporate away.


Now, take a step back and observe her again.

This beautiful little girl.

Now imagine a big, bright bubble on the other side of her.

This bubble is filled with laughter, creativity, dreams and love.

Perhaps you’re seeing within it flashes of those happy memories, mini movies from your childhood.

Or maybe you’re simply seeing the emotions floating within it and feeling their lightness. The joy, lightheartedness, and imagination.

Just sit back and witness it all.

And feel a smile spread across your face.

This is all yours.

And the doorway to inviting in more of it in your current life – more joy, more love, more creativity – is through this special little girl.

Turn your attention from this bright bubble onto the little girl.

See how she lights up?

See how her smile comes from her soul?

Remember how much she loved to play? And move? And imagine?

She is here with you.

Ready to create more memories of joy to place in this bubble.

Now, stretch your arms out and embrace this gorgeous little girl.

And feel her pure love saturate you, reminding you that you are her and she is you.


Bring your attention to your breathing…feeling the hum of peace and calm all over your body.

You are so special.

Namaste, Beautiful

The Story Behind the Meditation

I create each meditation on the Women's Meditation Network primarily from the standpoint of you, the listener.  Because I am a listener of guided meditations.  I have been for a long time.  And so every topic I come up with, every word that I speak and how I say it on the podcast…I'm doing all of it thinking about the experience I would want.

So when I received a request for an inner child meditation, I hesitated for a long time.  Because as a listener of inner child meditations, I know they can bring up some really deep stuff.  It can be incredibly healing and cathartic…but intense.  And therefore, I wasn't sure exactly how to approach it. 

So I just didn't. 

And then I got another request for an inner child meditation.  And then another one.  And another.

So…I figured it was about time I got serious about creating one.  🙂

But I knew I wanted this inner child meditation to be not only healing and cathartic, but ultimately leave you feeling joyful and light!

So, I structured the meditation very intentionally…the first half is more of the "intense" stuff…seeing those wounds that need to be healed, honoring the stories we've created from happenings from our childhood and so forth.

And the second half is dedicated to you smiling, laughing, hugging and connecting with the little girl inside of you.  Feeling her love and light in a refreshing way.

I hope you enjoy my spin on a classic.  And I hope it leave you feeling healed and vibrant!

Namaste, Beautiful…