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Inner Child Healing and Meditation Integrative Psychotherapy
Inner Child Healing and Meditation Integrative Psychotherapy
Inner Child Healing and Meditation Integrative Psychotherapy
& MEDITATION
© 2021 Esther Goldstein
www.integrativepsych.co
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Feeling a bit "off" lately?
Do you ever have the feeling that something inside you just feels “off” but you can’t quite
put your finger on why?
You may be feeling unsettled, or scared or anxious etc. and there is no logical explanation
for it… or so you think. Maybe you are extra stressed, extra tense, extra snappy at loved
ones, extra tired...
Any other "extras "floating around inside that mind of yours? I can relate in my own way.
It’s been a crazy year for so many of us.
Most often, when you aren't feeling “right", there is a much simpler explanation.
With some time and skill development you can access the root cause of those “off”
feelings and heal the "parts" of you that are feeling them. In this eBook we will be focused
on a specific type of "part" - our inner child parts.
A New Tool for your Toolbox
As an Integrative Psychotherapist, I When intense emotions get trapped
utilize a variety of tools to help clients inside our bodies, they cloud up our
heal from whatever it is they are dealing ability to access those qualities,
with. Everybody connects to different compromise our immune systems and
types of therapeutic methods so I use a rob us of our ability to focus and be
wide variety of approaches. One thing present in valuable moments in life.
that I find incredibly effective is helping
clients understand themselves better by There are many ways to get in touch
exploring their inner world (or inner with your inner child, but “parts” work
family) together. And now I'm sharing and Internal Family Systems have greatly
this tool with you, so you can add it to enhanced our ability to heal from
your mental health toolbox. This is a childhood trauma and neglect.
natural and gentle way to relieve pent up
heavy emotions. This method of therapy suggests that we
all have different “parts” inside ourselves
As you might know, our minds and that represent different core emotions,
bodies store memories, and experiences. experiences, tendencies, tools and
Those memories , the good and the bad, reactions, that have helped to shape our
often get trapped in our bodies. personalities throughout our lives. They
interact with each other sort of like a
Though all emotions are meant to help family would or a team, but sometimes,
us survive and face our realities, different "parts" have different agendas.
sometimes, emotions such as anxiety, and sometimes, the "parts" don’t get
panic, fear, sadness and other intense along with each other. In this eBook we
emotions that aren’t expressed in a will be focused specifically on the parts
healthy way can end up causing us that are younger and more vulnerable,
discomfort, and pain. They just sit there, although I will give you an overview of
waiting to explode. what other parts might show up.
When this happens, we might have less Younger parts that were never nurtured
clarity, less compassion, less patience, during developmentally critical stages
and less calm. might freeze in time, never maturing. In
these cases, the inner child needs to be
But we need all of those qualities to help nurtured or reparented by your adult
us get through life successfully. I like to "self" in order to heal and not act out.
call these the "core qualities of self."
Can you explain it a bit more?
Of course! Have you ever seen the Disney movie Inside Out?
If not, you should. It paints a really great picture of what different “parts” or an “internal
family system” might act like.
Most of the movie takes place in an 11 year old girl, Riley's, head. We see that she is born with
two “parts”, Joy and Sadness, and over time, as she gets older, new “parts” join her internal
family based on developmentally appropriate stages. The "mainframe switchboard" and
“islands of personality” show very poetically how neuroplasticity works and how our
personality evolves over time.
Because Riley is still young when the movie is over, we only get to meet five of her parts, but
if we were re-introduced to her as an adult, she would likely have many more “parts” that
have joined her “internal family”, some of which might have been shoved down deep into the
dungeon of her mind (or, as they say in IFS lingo, “exiled”) in order to protect her.
This movie helps us visualize how it’s possible for different “parts” inside our head to interact
with each other and cause drama, sadness, pain, joy, fear, confusion... etc.
If you haven’t seen the movie, skip the rest of this paragraph, because I don’t want to spoil the
ending. Throughout the movie, Joy is obsessed with keeping sadness away from Riley. She
pushes her out of the way and does not let her be an active part of the family. This actually
makes sadness try harder to find different ways to help Riley. The more she tries, the harder
Joy works against her. This conflict wreaks havoc inside Riley’s brain.
She gets so busy trying to fix sadness that she is ineffective in her own role. The the other
“parts” have to fill in for her on the mainframe, and they have no idea what they are doing.
This is how protector parts may act. They would attempt in any way they can to exile a child
part in order to protect it.
By the end of the movie, Joy realizes that each “part” is a valuable member of the internal
family - even sadness. Together they learn the importance of each individual part and that
there is a way for each of them to shine when supported properly.
Our inner child remembers the feeling of Our inner child is inside of us when we go on
our hearts brimming with joy and love when a quest to find love, or to find meaningful
our dad looked at us with a glisten in his social groups as adults (And all of the
eyes or the gratitude when we shared our insecurities that go with it.)
favorite toy with the neighbor.
It's the child part that feels understood, calm,
Our inner child is also the one who felt the warm and fuzzy when we have nostalgic times
salty tears run down our cheeks when mama with friends and family.
left the house in a rush to go say goodbye to
her dad when he was dying without an It's also the part that feels crushed and
explanation, returning weeks later a betrayed when we are hurt, ignored or lied to.
completely different person.
When we feel similar feelings now, all those
inner child parts glow and warm us up inside
or trigger feelings of angst, betrayal and
isolation.
If you have no known trauma history, but this is the first time you're getting in
touch with your inner child, it may prove to be more difficult than you expect.
Many people live most of their lives without getting to know their inner child
parts. You’re not alone.
I invite you to simply be open hearted and allow whatever happens to just
be. There's no right or wrong in this exercise, it simply is what it is.
You may notice, as you slow down and get curious with your inner child,
that there is a happy inner child waiting there wanting to talk with you. You
may notice a sad, hurt or a badly wounded one. You may notice a child with
energy who loves to play and show you her magical room, or his powerful
moves he learned in karate. You may notice a teenage or young adult part
showing you an incident that happened or a place that he or she would visit
often.
As time goes on and you make this a regular practice, you'll get to know
more of your inner child parts and begin to create a cohesive and nurturing
family unit inside your internal family of parts.
Your ultimate goal is to develop a strong and secure connection with your
child parts so that you can nurture and care for them in a way they have
always needed.
"CORE Qualities of Self" Language
& Inner Resonance
It should be a place that offers privacy and evokes a warm feeling inside.
You may choose to sit outside in the sun, surrounded by trees, on a warm fuzzy
blanket or sit on your comfy couch holding a pillow on your lap. You may want to
sit in your clear, clean open living area and just breathe as you get in touch with
this exercise. Do what makes you feel secure and safe to go “inward”.
Take a moment to get comfortable. You can sit or lye down - whatever makes you
feel most relaxed. If you're sitting somewhere, make sure that your back is
supported properly and that you can sit up straight without slouching. If you're
lying down, find a comfortable position either on your back or on your side,
supported with pillows so you feel supported.
Meditation Exercise
To join me in the audio visual version of this
guided meditation, click here
or simply read along below and meditate at your own pace.
Once you feel fully relaxed, imagine putting any stressful thoughts that
might be trying to sneak into your mind onto a white fluffy cloud and blow
it away with each breath. You can worry about all of it later. Right now, this
time is all yours.
Any time you notice a stray thought, just simply put it on another cloud,
letting go of any physical or mental burdens just for the few moments you
are immersed in this exercise.
You may want to think of walking down the path towards a cozy cottage, a
house, overlooking the water…
Or just find a calm haven somewhere in the most peaceful depths of your
mind.
As you walk ever so slowly, you notice that you feel more and more relaxed,
centered, and comfortable. When you near the end of the path, you sense
and feel calmness all around you... a sense of inner peace...
Take a few moments to look around and explore all the
intricate details of your safe haven. Let all your senses
take in the enjoyment of being there....
Smell the fresh grass, the crisp air, the freshly cut grass...
Observe the clear blue hues of the sky and deep warm
golden sun setting over the snow covered mountain
tops...
Slowly and calmly step a bit closer to the child… not too
quickly...
Can you move a little closer and sense how this child is
feeling emotionally?
When it feels right, ask the child if you can connect with
him or her in a way that feels safe. For some inner children,
the connection will simply be eye contact at first or a
connective body sensation. Some inner children would
prefer that you stay a few feet apart at first. Some will
immediately be excited and want a warm embrace. Really
try to sense what the child wants. You might find that it's
effective to visualize that you are bending down so you can
listen to what the child has to say or show you at their eye
level. Perhaps the child wants to be picked up and held. Let
the child part guide this connection.
Now, ask the child if he or she has anything to share with
you... He or she might share with words, point to a picture,
or you might just get a vibe…
Your inner child will let you know what needs to be shared
if you stay calm and patient (the mode of communication
will be age appropriate for the child, so if your child is at a
nonverbal age, you will have to sense what it needs as
opposed to a toddler who might draw you a picture or a
teen might talk or choose to show you how they are feeling
with body language.)
Let the child feel your presence, your interest and desire to
get to know him or her.
You can spend the time sitting side by side, playing a game
or simply holding the child on your lap, singing a song
together, taking a walk holding hands, reading a book or
snuggling on the couch.
Let the child know you are glad to have gotten in touch
with and that you are always here to listen to anything it
has to share, now or in the future.
Let the child know that you are an adult now and that you
learned more about how to connect so you can come back.
Show the child your life in the future... the good parts like
your wisdom, your intellect, your relationships, skills or
anything that would offer comfort to the child, knowing
that it will all turn out ok...
Now, let your child know that you will come back to visit
when you can, and that for now, you will wrap up the time
you had together in a way that feels comfortable and
assuring to both you and the child. You can make a date
with the child for when you will return, if he or she is
worried about abandonment.
Before you do so, check if the child wants to stay in
the place you met each other (the haven, the cottage
etc.) or if he or she has another place in mind. You
can even offer to gently place him or her inside of
your strong adult heart until you meet again.
Take all the time you need to walk into the present
moment, making contact with the room around
you, feeling the energy within you. Use all of your
senses to feel grounded in time and space and in
your current surroundings.
Remember, whatever came up or did not come up... it's all okay.
Now that you've gotten in touch with your inner child, it's important to be
consistent and to follow through on your word to be in touch.
You will want to be sure you set a realistic time-frame and expectations for
connecting with your child part. You can check in once a week, every other
week or once a day. Whatever you choose, don't set up expectations you
cannot meet. Rather start with something small and make sure to show up
each time. You want to show your inner child that he or she can trust you
and rely on you.
You want to be a loving, attentive and responsible parent to this inner child
who needs your care in order to heal. This may feel like a stretch if you have
never had a warm and connected parent model growing up.
You might find that you need to make some energetic space for your child
parts slowly, over time, as you strengthen your internal resources, self
leadership and parenting skills.
Consistency is what will allow the child to develop trust with you.
Like any parent, there will be times when you won't be able to give the child
what he or she thinks it needs, but you can validate the need and let it know
you hear it and understand it, even if you cannot fulfill it.
Reassure your inner child that you are here to hold him or her, a bit of shock
absorption, to help get through the bumpiness of life.
After your meditation, you might feel tired and drained of energy.
This type of work can take a lot out of you. You might want to start
thinking about ways to nourish yourself after your inner child work.
Perhaps you will take a bubble bath, listen to music, spend a few minutes
journaling, doing art work, or snuggling up in your big fuzzy blanket on
your bed.
What’s usually the most nourishing in the long run is consistent and healthy
love and connection within all of your relationships.
When you are discerning about who you let into your life and set boundaries
for the way you will be treated, your inner child is more likely to stay in a
peaceful zone along with you.
It can also be difficult to remember the details from session to session, but
remembering can be really helpful in order to build on the connections so
the following page includes a tracker that you can fill out at the end of each
session.
Child Part Tracker
During our inner child meditation you might
have noticed all sorts of things going on in
Date of meditation: your mind and body and observed lots of
interesting details about the inner child you
connected with. Just the act of getting
Name the part you encountered (can be a nickname or curious and noticing what is going on inside
descriptive phrase too.)
can be a big step toward healing. Fill out this
flowchart to the best of your ability and try
to be as detailed as you can. You can copy this
page each time you access another part.
How old did this What body sensations are What thoughts or Name some emotions that
part look? coming up? memories were shared? the part was feeling?
Only bring your inner child out when you are in a quiet and secure place
and that you have privacy or you are doing this with someone you really
trust (like your therapist).
Now that you have gotten to know your child part, you will start to notice
his or her voice in triggering situations. You might be tempted to converse
with your inner child in your mind in the middle of difficulties, when you
hear familiar rumblings. Yes, it's tempting. But do not have an inner
dialogue with your inner child during a work meeting or at a big social event
or when you are dealing with your children at bedtime. Like any good
relationship, boundaries are important. You need to be able to give this
inner child undivided attention while you are calm and alone.
If your inner child is tugging and really needs your attention (usually
because of a trigger), let him or her know gently that you're not available
right now but you’ll make sure to set a quiet time later to listen and engage
fully.
what do i do if THIS WHOLE THING
FEELS TOO WEIRD FOR ME?
I know this can feel silly to you and will likely feel really odd at first.
Right brain creatives tend to have an easier time with this than left brain
data driven types (although that is not always the case.) This method has so
much data to back up its efficacy that it's worth getting out of your comfort
zone a bit to gain a true sense of resilience, overall health and wellbeing.
Trust me, the more you practice the less awkward it will be.
If you can manage to drop the judgment that this is wonky and weird I
imagine you’ll invite some more inner peace, joy and confidence and PLAY
in your life.
And hey, I've worked with high profile professionals who have developed
such amazing inner child relationships to the extent that those around them
ask them what their “secret sauce is” to their ease and confidence. Some keep
it to themselves, some share... but you and I know the truth.
Be in touch!
Inner child relationships allow for so much healing to take place. I hope you
feel a sense of empowerment and calm and that you reach out and let me
know how this exercise has helped you. I love hearing from the people who
use my content for their personal healing!