This is a guided mediation for contacting fears and insecurities with curiosity and loving-kindness. We will explore personifying fears and insecurities as the wounded inner child during this practice.
Please allow at least 1 hour for both the mediation work and integration time. Keep a journal or note recorder handy.
“Journey Into the Unknown” (concept) (2020)
Begin by finding a comfortable, upright seating position. Take a moment to center your breath. I find it helpful to breathe in counts of 3.
· Take an in-breath for the count of 3
· Hold this breath in for a count of 3
· Exhale the out-breath for a count of 3
· Hold this out-breath for a count of 3
Start with 3 repetitions of this breathing cycle. As you feel into your breath, allow yourself to slowly resume your natural breathing pattern. Feel free to use this breathing technique to re-center yourself at any time during this exercise.
I begin all my meditations with a “body scan.” Start at the top of your head (I find targeting the center of the forehead helpful!) and scan through your body, letting go of any stress or tension you may be holding onto. Take this practice all the way through to your very toes.
Click here for my full “Body Scan” guided exercise.
Now we are centered and ready to investigate. Take a moment to sit and patiently open your consciousness with a curious mind. Remember that whatever comes up is welcomed with loving-kindness and compassion. We are here to explore, not to judge.
Think of a recent moment when you felt afraid or insecure. Perhaps an argument with a beloved or a shift in a friendship. Take a moment to draw the incident to mind. Notice if you feel anything in your body.
Imagine your experience of fear or insecurity as a small child speaking to you. Does the child say anything to you? Maybe there is a particular expression on the child’s face. How do you react to this being?
Take several moments to sit with this child and listen to what they want to share with you. I like to imagine I am sitting under a tree on a hill, looking out into a sunset. Find a space that feels warm and inviting for you to connect with this being. Listen with an open, soft heart. Extend loving-kindness and compassion to this child and let them know you are there for them. If you feel called, perhaps give the child a hug, a pat on the head, or a soft smile.
The child represents your own inner child full of hopes, dreams, fears, and more. Often our experiences of fear and insecurity come from a wounded part of our inner child, seeking healing in some shape or form. Sitting in kindness and care with our wounded inner child can help us foster deeper self-compassion and understanding. This understanding can help us cultivate more effective and authentic communication with the people close to us.
After you have taken time to chat with your inner child, write down your experiences in your journal or transcribe any recordings you made during your meditation. Revisit these writings and prompts whenever you feel called.
— written by Emily Lichtenberg