6 . Do an inner child visualisation / meditation
• I will protect you against harm .
You can say these affirmations as many times as you need , whenever is necessary during the day . You might even like to use a special voice when saying these affirmations , such as the voice of a wise old man or a loving mother .
Also feel free to create your own loving affirmations ! The list above will help you get started , but often the most powerful affirmations organically arise from your deepest needs .
6 . Do an inner child visualisation / meditation
You will need to dedicate about half an hour or more to this exercise . Find a quiet and comfortable space , and either sit or lie down . Then , either memorise this guided meditation visualisation , record it on your phone and play it back to yourself , or get a trusted friend or therapist to read it out to you ( the three dots “…” represent pauses ):
Imagine that you are about to meet your inner child . You walk outside into your backyard and they are playing in a sandbox … What age are they ? … You walk up to your inner child and sit down . “ Hello ,” you might say , introducing yourself … You look into the eyes of your inner child . What are they feeling towards you ? Curiosity ? Trepidation ? Shyness ? Skepticism ? Excitement ? … Respect your inner child and their boundaries . If they wish to hug you or shake your hand , let that happen . If not , it ’ s okay . Your inner child may just need to warm up to you … You might next wish to ask , “ What do you need the most ?”
If you are communicating with your infant self during this visualisation , the response might come as a visceral feeling as opposed to communicating with your school-aged self who might respond verbally … If your inner child tells you what they need , provide a safe space for them . Let them feel heard , seen , understood , and loved by you … You might like to share with them how much you love and care for them , and wish them to be cared for … If your inner child wishes to be cradled , hugged , or held , embrace the opportunity … Once you feel that your mission to connect with your inner child has been completed , you can visualise yourself walking back into your house … Focus on your breathing , stretch your body , and open your eyes .