Meditation for inner child healing, to help you to positively connect with your inner child, heal past wounds, and find inner peace.

Meditation for inner child | Image shows a mother and daughter performing meditation back to back.

Meditation for Inner Child Healing

Many of us carry childhood wounds which continue to impact our lives into adulthood. Actively working to purge the pain we endured as children can be intense, but enormously beneficial, helping us to experience true happiness and reach our full potential.

Meditation is a really wonderful way to work towards letting go of pain while inviting peace into your life in its place.

What are the Benefits of Inner Child Meditation?

Meditation is one of several forms of active reparenting to promote the healing of the inner child. The purpose of the meditation is to:

  • Acknowledge the child within you, who may still be holding onto painful experiences;
  • Connect with and validate the experiences of your inner child;
  • Provide comfort and healing to your inner child;
  • Remind your inner child of their value;
  • Nurture your inner child with compassion, in order to bring peace into your adult life.
Read: Working With the Inner Child to Heal Past Wounds and Achieve Inner Peace

Inner Child Guided Meditation Script

If you’re completely new to meditation or inner child healing, please don’t feel overwhelmed. Anyone can follow this meditation script and benefit from it, you simply need to be openminded and ready to embrace the technique. You can read through the process, and then simply begin once you’re ready.

This meditation is designed specifically to facilitate the process of inner child connection, and to offer a cathartic cleansing of historic trauma or pain. 

It’s worth noting that this meditation may not, as a single practice, be sufficient to offer the therapeutic benefits you seek. However, as one element of a commitment to healing your inner child, it can be an effective technique.

You can use this meditation regularly, or whenever you feel the need or desire to connect with your inner child, to feel whole, complete, and at peace.

Preparation For Reparenting Meditation

Before you begin, it’s important to make yourself physically comfortable. This is important because once you start your practice you shouldn’t be distracted by physical discomforts. These are a few things I recommend to prepare for meditation:

  • Wear loose, comfortable clothing;
  • Ensure the temperature is not too hot or cold;
  • Hydrate, and empty your bladder;
  • Set yourself up somewhere peaceful, and relaxing;
  • You may choose to play calming music; I recommend natural sounds for maximum soothing.

Meditation Positions

There are many positions you can choose from for meditation. If you wish to sit, you may choose:

1. Full Lotus (Padmasana)

Sit with hips open, legs crossed, and both feet on top of opposite knees.

Image shows a woman in Lotus pose.

2. Half-Lotus (Ardha Padmasana)

Similar to Full Lotus, this position is achieved with one foot on top of the opposite knee, and the other beneath the opposite knee.

3. Quarter Lotus (Cross-Legged)

The quintessential seated meditation pose, according to Yogapedia.

Sit with legs crossed, feet below opposite knees.

4. Burmese Position (Siddhasana / Muktasana)

In this position you have a relaxed not-quite cross-legged pose, with both feet on the floor in front of the pelvis.

Cross your legs in front of you, then gently slide your left heel just inside your right thigh, and position your right heel so it’s just touching the top of your left ankle or calf.  

5. Seiza Position (Vajrasana)

For this pose you’ll need a meditation cushion (or you can borrow one from your sofa).

Kneel on the floor, positioning the cushion between your feet to provide support.

Read: 6 Powerful Reparenting Exercises to Heal Your Inner Child

6. Chair

It’s perfectly acceptable to use a chair if this is your preference. 

Relax your pelvis, and plant your feet firmly on the floor (or on a yoga block if required); add a cushion if necessary. Sit straight with spine is in good alignment, making deep breathing easy, and gently tuck your chin to elongate the neck and spine.

7. Lying Down (Shavasana)

If you prefer to lay than sit that’s fine too. Simply lay on your back with your feet shoulder-width apart, and ankles angled slightly outwards. Place your arms by your sides, slightly away from your body, and with palms facing upwards. Sink into the ground and relax your head and neck, and pelvic region.

Whichever position you choose, the most important thing is that you find a position you can comfortably sustain for the duration of your practice.

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Inner Child Healing Meditation Script

Begin by finding a comfortable position from one of those suggested above.

Close your eyes and notice any areas of discomfort. Take the time to make adjustments to your body so you can feel fully at ease.

Take a deep breath in. Slowly exhale. Repeat several times, emptying your mind with each exhalation, as you return your breathing to its normal rhythm.

Let your eyes grow heavy.

Unclench your jaw; relax your tongue, your cheeks, even your forehead.

Lower your shoulders.

Relax your arms, unfurl your fists and soften your hands.

Open your pelvis and your legs and feet grow heavier as they sink into the floor.

Pause here and enjoy the sensations as you feel your body continue to melt into deeper relaxation.

Now think of your childhood self. Create a mental image in your mind’s eye of that little girl or boy.

Be patient as you allow the vision to become crisper.

Picture the face. Focus on the eyes, the mouth, the posture.

Take some time to observe this child and their expressions. Notice the child’s demeanour. 

Inner child guided meditation | Image shows a woman and young girl face to face performing meditation together.

What feelings might his or her body language be conveying? What message can you read in the eyes and the line of the mouth, the set of the shoulders?

Now listen carefully. What do you hear?

What do you smell? What do you feel?

Pause while you take all this in.

Now imagine a bubble beside the child. 

The bubble is dark, and inside the bubble are frames from the moments in your life which have caused pain. You see them play, one after the other.

The bubble is sinister, it feels threatening and hostile, like it has taken on a life of its own, outside of the memories playing within.

Floating around the frames of memories are the dark feelings evoked by the painful moments they portray. 

You see loneliness; fear; guilt; rejection; disappointment. All of the bad feelings that have weighed heavy, crushing your inner peace for too long.

You see how the child is deeply affected by this dark bubble; how the bubble creates core beliefs that the child will carry into adulthood:

  • I’m not good enough.
  • I’m not important.
  • I’m bad.
  • I’m not worthy of love.
Reparenting meditation | Image shows a woman comforting a small girl.

Allow yourself to accept that these beliefs are an understandable, but inappropriate reaction to those moments of pain; that they do not reflect reality.

Consider how you would respond to this child if they were not you, but a living breathing girl or boy of the same age, experiencing those things, leading to the same heartbreaking beliefs.

Allow yourself to feel the gentle kindness and affection you would naturally extend to a child experiencing these situations, feelings, and beliefs. 

Embrace the compassion ignited within you. Breathe it in.

Reach for the child, and enfold them in your arms. Hold them, without judgement.

Inner child meditation | Image shows a woman comforting a small child.

Take a deep, cleansing breath in. Radiate your compassion towards this child.

Watch them as they see your love, protection, acceptance of them and their dark bubble.

Then as you exhale, blow the bubble away from the child.

Observe how the child changes. Watch the difference in their posture as the weight of the bubble lifts, and they begin to experience the positive feelings associated with feeling accepted and acceptable, loved and lovable.

Now imagine a new bubble forming beside the child. 

It’s your job to fill this bubble with new happy memories and positive beliefs for them; for you.

One by one, fill the new bubble with new frames of joyful moments from childhood, of feelings of pleasure and fun. 

Watch the bubble grow, and notice the beautiful colours portraying happiness, lightness, playfulness, creativity, imagination, and love.

Pause. Breathe.

Add a few positive affirmations to the bubble for the child, core beliefs that will anchor them to you in the future. 

Add hope to the bubble.

Observe the child as they see the new bubble you’ve created for them. 

See how his or her face changes. Notice her shoulders open, the light in her eyes, the small smile that shines from deep within her soul.

Encourage the child to explore their playfulness, to dance. 

Healing inner child meditation | Image shows a mother laughing with her young daughter.

These are things you once felt, and were able to enjoy. Remember it, breathe it in. 

Pause, and allow yourself to experience the feelings associated with childhood innocence.

Breathe deeply, and hold out your arms to once more embrace this wonderful, precious child. 

Feel their love suffuse and flood through you, as you remember you are one and the same.

Feel yourself reconnect with your inner child, as you reach a state of harmony that has evaded you for so long.

Pause and breathe as you experience profound inner peace and calm. 

Stay here for as long as it feels good, and when you are ready, slowly return to the present moment.

I hope this meditation works as well for you as it has done for me.

An award-nominated blogger and author, Kate is a huge advocate of personal growth, focusing on journaling to increase positivity and facilitate mindful motherhood. With a wealth of experience in breastfeeding and CMPA, Kate is also an expert baby sleep chaser. Her writing has appeared on Mothercare, Huff Post, and BritMums.


  1. Lucy Howard Reply

    Thanks for writing this lovely. I needed to read it and I will definitely be doing some of the journaling exercises mentioned. Hugs Lucy xxxx

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