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Healing Your Inner Child Guidebook by Holistically Rooted
Healing Your Inner Child Guidebook by Holistically Rooted
YOUR
INNER
CHILD
guidebook
P A R T T W O : H O W T O
A C T U A L L Y D O I N N E R
C H I L D W O R K
page 15
P A R T T H R E E :
P R A C T I C A L T O O L S
page 22
C O N C L U S I O N
page 32
Part One:
My story and an
intro to inner
child work
If you’re here with me, I want to thank you for even the
slightest interest you may have in giving love to and healing
your inner child. They are still within you, experiencing your life
through their own lens and experiences. This is why it’s so
important to create a relationship with your inner child -
because they are not, in fact, in the past - they are here with
you now.
These were the thoughts and soon beliefs that began growing
in my young mind. By the age of ten, I associated love from the
most important man in my life with abandonment, distrust, and
betrayal. I believed there was something wrong with me, that I
was unworthy of his love.
We have to realize that even though my adult self can look at
that and see my dad was severely sick with alcoholism, my
inner child has limited perspectives; and most of my limiting
beliefs about myself are created from that limited perspective.
I was stronger than an ox for the first two days my dad was in
a coma. I didn’t allow myself to believe this very possibly could
be the end. It was that kind of strength that was counterfeit;
everyone around me probably could see right through it but for
me, I didn’t have the true strength to be soft with my emotions.
So, I stayed steadfast in believing he was going to wake up,
that this wasn’t the end. I didn’t allow myself to even consider
the other possibility.
By day three, the doctors told us things were getting worse.
You know when an ICU doctor isn’t being optimistic, things are
really bad. While I sat in the hospital room and received the
news, I finally let my walls of strength down. I let every inner
child within me sob and feel the emotions they were feeling all
along. My six year old inner child was confused and in disbelief.
My fourteen year old inner child was burning with anger. My
nine year old inner child was shatteringly heartbroken.
He locked eyes with me, and his eyes were pure gold.
The next day, my dad was miraculously awake and even well
enough to eat some breakfast. He just looked at me as I sat
there, my inner child feeling so relieved.
Every age we’ve lived is still living inside us, experiencing our
lives through their perspective and reality.
We don’t live our lives from our reality; we live our lives from
our perspectives.
So if your perspective is rooted in abandonment, betrayal, or
unworthiness… that is how you’re going to respond and what
you are going to manifest in your daily life.
Inner child work is a lifelong journey. At the root of it, it’s gently
listening to your triggers and seeing them as your friend. It’s
identifying which part of you is feeling triggered, and then it’s
giving love to that part of you.
The experiences we’ve been through as children won’t go
away through inner child work, but our perspectives will begin
to reshape. The goal is to move from the wounded inner child
into the empowered and healed adult.
I’ll say it again: We don’t live our life based on our reality. We
live our life based on our beliefs and perspectives. What
shapes our beliefs and perspectives? Our experiences.
We take our power back from our trauma and wounds when
we are able to identify what part of us is acting out in the
situation, and then we give them the love they are crying out
for.
“Oh, it’s my eight year old inner child that was shamed
whenever they tried to express themself,” you say.
Now that you’ve identified this part of you, the next step is to
validate your inner child. You pour into this part of you that is
desperately crying out for your attention.
You say to your inner child, “It’s okay. I am so sorry you’ve been
yelled at or put down when trying to communicate your needs.
I want you to know that you are now safe to express yourself
freely. I love you, and I always listen to you. I will never
abandon you and I will always honor your needs.”
As you are triggered again in your life, you now know that this
is not the adult self that is being triggered. It is your inner child
that is feeling threatened or unsafe. You are then able to check
in with him or her, and offer them the love they are lacking.
This is how we re-parent ourselves.
The adult in you is not the one that is being triggered. It is the
little girl or boy inside you that has been traumatized whenever
whom they trusted in the most raised their voice.
Let’s take this a step further. Let’s say you are working towards
healing your relationship with your abusive parent, but you
can’t seem to muster up the compassion to understand why
they abused you in the first place.
Just as we treat our own emotions as little children, we can
also see other people’s emotions as little children, too.
You can now see that your dad, who was easily angered and
screamed at you as a kid, was not living out of his adult’s
perspective; he was a five year old himself, having a tantrum.
We offer our inner child the space they need to express what
they’re feeling, and then we tell them what they need to hear in
that moment. We take our power back as the adult by saying
to them, “Thank you for expressing yourself, and I want you to
know I will always welcome that. But I am going to make the
decisions for the best of both of us from now on.”
Inner child work is a moment to moment, step-by-step process.
It’s using gentle awareness as to when we are triggered in the
present moment. When we recognize our trigger, we invite our
inner child to express their needs as we hold their hand as the
adult. We pour love into them and speak truth over them,
whether that’s telling them they will never be abandoned again
because you will never abandon them, telling them they are
always safe to express their emotions regardless of how others
react around them, or telling them they are simply loved and
safe, and that you are sorry for what they’ve been through. We
then tell them that they are always safe with us, because we
are going to be making the decisions that honor both of our
needs from here on out.
Catching thoughts
This is the very first step to all inner child work, because
“catching thoughts” is a practice of awareness. When you
notice a thought coming in, simply observe it. You may write it
down in your journal if that feels good for you, or just stop and
take some space from being the “experiencer” of that thought,
transitioning into the “observer”. Ask yourself:
Let’s say you’ve identified that your seven year old inner child
is in need of some love. You may decide to put on some
frequency sound healing music or your favorite meditation
music, and you find a comfortable position (laying down may
be ideal). You can place your hands on your heart, or one hand
on your heart and the other on your womb. Take a few deep
breaths, and perhaps do a body scan to really integrate
yourself into the meditation.
You may feel a warmth in your heart center as you do this. This
is because your inner child lives in your heart, so if you feel this
warmth, you will know they are hearing you and you are
bringing them healing.
As you bring yourself back into your body and conclude the
meditation, I invite you to place your hand on your heart center
(if it’s not already there) and take a few deep breaths. This is
when you tell your inner child, “I thank you, but I am going to
make the decisions for the best of both of us from now on.”
You are letting them know that they are safe with you, as the
adult, in charge.
Journal Connection
If you are not someone who is visual, that’s completely okay.
You may opt for a journal session with your inner child instead.
This would look like an intuitive dialogue with your inner child.
Photo Frame
Framing a photo of your inner child and placing it somewhere
you see a lot or on your altar could be very healing as you
embark on inner child work. This lets your inner child know that
you are always looking out for them and always honoring them.
Ho’oponopono
I love you.
I’m sorry.
Please forgive me (or: I forgive you).
Thank you.
Spirituality
Connecting to something bigger than you can be very healing
for inner child work, especially if your wounded inner child feels
abandoned or neglected by one of their (or both) parents in any
way.
This is because your higher power can now provide you the
comfort and guidance your parents may have lacked in giving
you when you were a kid. I encourage you to lean onto your
higher power as you embark on inner child work.
Journal Prompts
If you are having a difficult time connecting to your inner child,
connecting through some journal prompts may be a good way
to begin the initiation between you two. The next page
contains some prompts you can use to start building a
relationship with your inner child!
I specifically chose 14 prompts so you can choose to do one
journal entry a day for 2 weeks. After spending time everyday
connecting to your inner child, I encourage you to try the visual
meditation or journal connection activity to take the next step
deeper in your relationship and healing! Even though a lot of
these questions ask for a short-answer response, I encourage
you to expand on your answer as much as you can. Adding
plenty of detail and emotion will help engage your inner child
further.
ABANDONMENT BETRAYAL
I am so worthy of I did not deserve
love. this. I deserve the
I will never be purest and most
abandoned again devout love.
because I will never I love myself.
abandon myself. I trust myself to
I am safe. communicate my
It is okay to feel. needs.
I am perfect just the I am enough.
way I am. I am safe.
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Website: holistically-rooted.com