Visualizing Your Inner Child
Materials Needed
Feeling
Self-Critical
How to Do It
Close your eyes and imagine yourself as a child, perhaps at a time when you felt vulnerable or uncertain. Picture this younger version of yourself standing in front of you. Visualize offering comfort to your inner child—perhaps by kneeling down to their level, speaking softly, or giving them a hug. As you do this, reflect on how you can offer the same care and understanding to your current self.
Why It Works
Visualizing your inner child helps to soften self-criticism by invoking a sense of empathy and care for yourself. It encourages you to treat yourself with the same gentleness you would offer to a child.
Guided Practice
Sit comfortably and close your eyes, hands resting gently in your lap or at your sides. Take a slow breath in, feeling the air enter your lungs. Picture a younger version of yourself standing before you. Notice how your body responds to this image—any warmth, tension, or other sensations.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Begin to imagine yourself as a child, a younger version of who you are today. Visualize this child in a place that feels safe and comforting, perhaps a favorite spot from your childhood or somewhere new that feels welcoming. Notice any details that come to mind—the colors, the surroundings, or the expression on this child's face. Allow yourself to connect with this image, noticing what feelings or sensations arise, whether it’s a sense of nostalgia, joy, or something else.
As you continue to focus on this younger self, imagine approaching them with a sense of warmth and kindness. Feel the connection between you and this child, perhaps sensing a desire to offer comfort or simply to be present with them. Allow any emotions that arise to be present, welcoming them without judgment. You might notice a sense of tenderness or care, or perhaps a feeling of curiosity about this connection. Stay with this visualization, letting whatever needs to surface come forward naturally.
As you engage with your inner child, consider offering them some gentle words of reassurance or support. You might choose to simply sit quietly with them, sharing a moment of peace, or perhaps offering a few words that feel right in this moment. Notice how this interaction feels in your body—perhaps a softening in your chest or a lightness in your heart, or maybe just a quiet stillness. Allow yourself to fully experience this moment, sensing any insights or realizations that emerge from this connection.
When you feel ready, gently begin to bring this visualization to a close, imagining your inner child feeling safe and loved. Take a moment to notice how you feel, perhaps a sense of peace, understanding, or simply a deeper connection to yourself. Allow yourself to stay with these feelings for a few more breaths, enjoying the sense of warmth and connection. When you are ready, gently bring your awareness back to your breath, slowly opening your eyes and carrying this feeling of inner connection with you into your day.