It’s important to become aware of the beliefs our inner child still holds, because these early beliefs once served a protective purpose. They helped us make sense of our world and stay safe when we were small — for example, “I must please others to be loved,” or “It’s safer not to speak up.” While these beliefs were once necessary, they may now echo in our adult relationships, creating patterns of fear, withdrawal, or over-adaptation.
By nurturing and listening to the part of us that holds these old beliefs, we can meet it with understanding instead of rejection. As we bring compassion to this inner child and feel where these beliefs live in the body, we begin to soften their grip. From that place of safety, we can gently adjust those beliefs to reflect the present reality — “It’s safe to be myself now,” or “I can be loved for who I am.” This process restores a sense of inner harmony and emotional freedom.
Journaling Exercise: Nurturing Your Inner Child Instructions
1. Find a Quiet Space:
Choose a comfortable, peaceful place where you won’t be disturbed.
2. Set Your Intention:
Remind yourself that your purpose is to connect with and nurture your inner child.
3. Visualise Your Inner Child:
Imagine your inner child as a younger version of yourself. What do they look like? How do they feel?
4. Connect with Your Inner Child:
Reach out to this younger part of you with compassion and understanding. Offer words of comfort, encouragement, and love.
5. Address Their Needs:
Ask your inner child what they need right now. Are they feeling scared, lonely, or unloved? Offer them the warmth, safety, and support they may have longed for in the past.
6. Imagine a Safe Space:
Create a safe, nurturing place in your imagination where your inner child can rest and feel protected. What does this space look like? How does it feel?
7. Spend Time Together:
Simply be present with your inner child. You might play, talk, or share a moment of stillness together.
8. Journal Your Experience:
Afterward, take a few minutes to reflect on your experience. What did you learn about yourself? How did it feel to meet and care for your inner child?
What did my inner child look like? How did they feel?
What did my inner child need from me?
How did I respond to those needs?
What did I learn about myself through this exercise?
How can I continue to nurture my inner child in daily life?
Tips:
Be Patient and Gentle: Approach your inner child with kindness and understanding.
Listen Actively: Pay attention to their feelings and words without judgment.
Express Love and Support: Offer your inner child unconditional acceptance and care.
Practise Regularly: Make this exercise a regular part of your self-care and emotional healing routine.
By nurturing your inner child, you begin to heal past wounds, cultivate self-compassion, and open the path toward wholeness and inner freedom.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.