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Inner child exercise



When you do these exercises do them some place you feel safe and will

not be disturbed. Only share what you are comfortable with, and only

with people you completely trust. If your not sure if you want to

share or not, try asking your inner child.

There is a difference between pretending to be a child and

experiencing the child within. Experiencing the inner child is often a

very physical thing, try to pay more attention to your body sensations

in everyday life as well as your urges to be silly/play and your

emotions which are often primal.

Try to observe children without judgement. Don't try to make them more

adult and grown up. Also try to notice adult's inner children. My dad

makes silly noises when plying with my dog, this is his inner child

peaking out. Remember that there is a difference between child LIKE

behaviors and childISH behaviors.

As you start inner child work, if you have mistreated your inner

child, it may not want to trust you. It may hide, or only want to come

out very slowly, a little at a time. Be respectful of your inner

child's needs. as you become a better parent to your inner child keep

in mind it is a child. judging it or making it ashamed of itself will

not help. allow your inner child to act/draw/write like a child!

Remember to do these exercises in a place you feel completely safe.

Also note that your inner child may change forms. It may not be the

same gender as you. It may have a different name, and it's name and

age may change often. Keep the exercises you do in a safe place and in

order. remember to go slow and at your own pace. dont feel pressured

to do the following all at once.


materials: crayons and paper

1) you are about to meet your inner child. picture a beautiful,

comfortable, and safe place in the world where you two can meet.

2) close your eyes and imagine this place for moment picture your

inner child there, spend a few moments with them.

3) with your non dominant hand draw a picture of your r child.. take

your time and let it come naturally, dont try to force it or plan it

out. it may be awkward and slow. try to be patient

reflection: what was the experience like? did you judge your inner

child for its drawing not being perfect? or were you able to relax and

enjoy the inner child's art?

how do you feel about the drawing? what does the child in the picture

seem to say to you? on a new piece of paper with you dominant hand

write dont any reactions or comments about the drawing you have.

When you are ready, go on to the next exercise.


materials: crayons, paper, inner child drawing from activity 1

1) look at the picture from activity 1. write out a conversation

between you and your inner child using your dominant hand (the hand

you usually write with) as your current "adult" self, and your other

hand (non dominant) as the child self. start the conversation by

telling the child you want to get to know it so you can take better

care of it. ask its name, ad anything else it wants to tell you: age,

how it feels, its likes & dislike, what it wants, etc.

2) ask your inner child to draw what it wants most at this time in your life

3) close the conversation by asking the child to tell you anything

else it wants you to know. thank the child for coing out and talking

with you. tell it you want to keep having these talks so you can get

to know each other better.


when strong emotions come up in your everyday life, try letting your

inner child draw them with your non dominant hand. let the drawing be

expressive, it can be doodles, scribbles, lines and shapes or a more

formed object. if images appear thats fine, but don't plan what the

drawing will look like. just let it emerge. pay attention to the

colors your inner child chooses. select colors spontaneously, using


with your dominant hand reflect in writing about these exercises.

Hope These Help!

:candle: Megan


So I tried this and I was triggered. Im really upset about my parents not being there when I was being sexually abused. I forgive them but it makes me so mad thinking about how negligent they were.


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I did these exercises with my sponsor from Celebrate Recovery. I feel safe with her so I was able to approach it without becoming triggered. I "met" myself at 2 years old in this exercise (before the abuse happened) and it was a pleasant experience. I'll try it again and let you know how I did. Thanks again for sharing. :)

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