Visualization Exercise: A First Encounter

The Power of Visualization

Visualization is a very useful tool that provides us with real images of our inner child so we can connect with it.

This guided exercise will help you more easily accept the concept of the inner child and begin the healing process.

It is a meditation that requires approximately twenty minutes, so it is important that you find a quiet moment.

Step 1. Preparing Your Environment and Mind

Before you begin, you should find a comfortable position and a safe place where you will not be disturbed during the exercise.

Begin by closing your eyes and taking several deep breaths so that your body and mind begin to relax.

Imagine a warm light in your head that slowly expands, relaxing all the muscles in your body from head to toe.

Feel how with each breath you release tension and immerse yourself in a deep sense of peace and safety.

Step 2. The Safe Journey into the Past

Now, imagine that you are traveling safely back in time, stepping into your own past memories and experiences.

It is very important to remember that, as the adult, you are completely in charge and safe throughout this entire journey.

Search your memory for a time in your childhood when you needed help, comfort, or love and felt alone.

Once you find that memory, calmly and confidently seek out the child you were in that situation and observe them.

During this process, remember that you are the adult observing; you are not becoming the child again.

Step 3. The Act of Protection and Rescue

If there is an adult in that memory who is criticizing or harming the child, direct your attention to them.

With the authority of your adult self, raise your hand and firmly say: "Stop, no more, you have to go."

Use your power to push that person away from your inner child until they are completely gone from the scene.

Step 4. The Moment of Healing and Comfort

Now, slowly move closer to your inner child, who might be scared or disconnected, and be very patient with them.

You might say, "I know you don't trust me, but I am here and I will never abandon you. It's okay to feel however you feel."

When it feels right, take the child in your arms or hold their hands to offer comfort and physical connection.

Look into their eyes and say these healing words: "It wasn't your fault, you didn't do anything wrong, I love you just the way you are."

Step 5. Integrating into the Present

Once the child feels safe, take them to a of healing, which can be real or imagined.

Finally, when you are ready, bring the child with you into the present moment and allow their body to merge with yours.

In this way, the child is no longer trapped in the past and stays with you in a safe place.

Summary

Visualization is a tool for connecting with your inner child. This guided exercise begins with preparation: find a quiet place and relax your mind.

Travel to a memory where you felt alone and, as an adult, protect that child. Push away whoever hurt them and approach them with patience.

Offer physical comfort and say healing words like "it wasn't your fault." Finally, bring them with you into the present, integrating them so they are no longer trapped.