Connecting With and Healing Your Inner Child

January 12, 2023

Connecting with and healing our inner child can be a powerful way to support our emotional and psychological well-being. Our inner child is that part of us that still remembers the joy of childhood, the innocence, the freedom, and the playfulness. It also holds our hurts, traumas, and emotional wounds. By connecting with and healing our inner child, we can start to create a more compassionate and understanding relationship with ourself. Here are five simple exercises that can help you tap into and heal your inner child.

Acknowledging your inner child

The first step in connecting with your inner child is to acknowledge that this part exists within you. We may conceptualize this part of us as a child, or we may not. You may have a vivid image of your inner child, or you may have no image at all. You may have a strong knowing of who this part might be, or you may have no idea. Your relationship with your inner child will evolve over time, and it will be important to check in with yourself regularly to see how this relationship is going. If you are not sure if you have an inner child, here are some questions you can ask yourself to check in with this part of you. 

  • What words would you use to describe yourself as a child? 
  • What emotions do you remember feeling as a child? 
  • What do you remember enjoying as a child?
  • What do you remember wishing for as a child?

Creating a Safe Space for Your Inner Child

Once you have acknowledged the existence of your inner child and have some idea of what this part of you might be like, it is time to create a safe space for this child. This can be as simple as taking some time to breathe and check in with yourself to see if you can sense the presence of your inner child. If you sense your child, you can imagine yourself placing your child in a safe, secure place. You can place this child in your arms, in the space around you, anywhere that feels safe for you. You can also imagine yourself in a safe, secure space.

Writing a letter to your inner child

Once you have created a safe space for your inner child, you can write a letter to yourself. This can be an amazing and beautiful way to help you come into relationship with this part of yourself. You could write about anything you wish to communicate to your child. You can write with your adult self and your child self both in your mind, or you can choose to write with one or the other. There is no right or wrong way to write this letter. You can write as much or as little as you wish and in whatever way feels right for you. 

Self-Love and Self-Compassion

Finally, you can bring all of these things together by bringing your adult self into a loving and compassionate relationship with yourself. From this place, you can offer your child all of the love and compassion you need. You can offer your child support and kindness and guidance. Imagine giving your child everything you wish you had received as a child. Whether that is positive experiences, skills, or knowledge. 

You can do this in whatever way feels right for you—whether that be holding your child in your arms, cuddling your child, giving your child a hug, or whatever else comes up for you.


Healing your inner child can be an incredibly powerful and transformative process. It can help you to heal past wounds, find more self-compassion, and create a more compassionate and understanding relationship with your inner self. The process of connecting with and healing yourself can be as individual as you are. There is no right way to go about this, and it can take as long as it needs to take. There is no time limit for healing, and you do not have to do all of these exercises at once if you don’t feel ready. You can work on connecting with and healing yourself any way that feels right for you.

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