Noting Heals Me: A Deep Journey Into Love, Presence, and Inner Child Healing
Suggested length: 30–40 minutes. Read slowly. Pauses are part of the practice.
Arriving in the Body
Welcome. This is a time of healing, softness, and love. A time devoted to presence, and to the gentle unwinding of old burdens.
Take a moment to settle your body. Feel the weight of your legs, your feet resting on the ground, your hands lying softly where they are.
Let your breath move in and move out in its own natural rhythm. You don’t need to control the breath. You don’t need to deepen it. You are simply letting the breath breathe you.
[Pause 10–15 seconds]
Let everything around you soften, as if the world can fall away for a little while.
Whisper inwardly, very gently: “I am here.” … “I am safe enough to rest.” … “This moment belongs in LOVE.”
Cultivating a Field of Safety
Imagine the space around your body becoming soft and wide. A warm atmosphere of love begins to surround you like a gentle, glowing presence, a shelter, a quiet sanctuary.
Let this presence hold you and support you. You are safe in this moment. Your body knows it. Your breath knows it. Your heart knows it.
Repeat inwardly: “I am safe here.” … “I am grounded.” … “I am supported.”
Rooting the Adult Self
Now feel the strength of your adult self. Sense the years of experience within you, the wisdom you’ve grown through, the courage that has carried you, the love that has kept you going.
You are not the child in this meditation. You are the one who survived. You are the one who grows. You are the one who can offer care.
Feel your adult self expanding like a soft, warm light in your chest, a calm, steady presence that fills your body.
Say inwardly: “I am the adult. I am steady. I am here for whatever arises.”
Touching the Past Through the Present Body
Without going into any scenes or pictures, simply acknowledge that your body still holds echoes from when you were twelve.
Ask gently: “Where does that memory live in me now?”
Your body may answer with tightness, heaviness, pressure, trembling, ache, freeze, numbness, emotion, or stillness. Whatever arises is welcome.
Note softly: “Tightness in chest.” “Heaviness in belly.” “Pressure in throat.” “Freeze.” “Fear.” “Confusion.” “Sadness.” “Numbness.”
Calling the Younger You with Love
Invite the presence of the younger you, the boy of twelve. You don’t need to see the scene or anyone in it. You are simply sensing the emotional imprint that moment left.
Feel the younger you somewhere near: in your chest, behind your ribs, in your belly, as a small ache, as a frozen stillness.
Let him know: “Little one, I feel you.” “I know you’re here.” “You’re safe with me.”
Building the Bridge of Light
Imagine a gentle bridge of warm golden light between you and the younger you. This bridge connects you here, in the present, heart to heart.
As the adult, you walk toward him slowly across this bridge of light. He doesn’t have to move or understand. You are the one who approaches.
Say softly: “I am here now. You are no longer alone. You do not have to carry this without me.”
Meeting the Freeze with Tenderness
Notice if the younger you feels frozen, still, unsure, afraid to move or speak or feel.
If you sense that, simply note: “Freeze.” “Stillness.” “Holding.” “Numbness.”
Freeze is not resistance; freeze is protection. It is how the child kept you safe.
Say gently: “Thank you for protecting us. You did the right thing. You survived the only way you could.”
Allowing His Truth
Ask inwardly: “Little one… what did you feel back then?”
You may sense: “I was confused.” “I didn’t know what to do.” “I felt sick inside.” “I felt alone.” “I was scared.” “I didn’t want to hurt anyone.” “I didn’t understand.”
Note gently: “Confusion.” “Fear.” “Sadness.” “Aloneness.” “Not knowing.”
Say to him: “Everything you felt is allowed. Nothing you felt was wrong. I understand you now.”
Offering the Love He Needed
Place your adult hand, in your inner sense, on his small shoulder or hold his hand. Let him feel your warmth, steadiness, protection, and love.
Speak slowly: “You were innocent. You were overwhelmed. You could not understand. You had no one to guide you. You deserved safety. You deserved comfort. You deserved someone who could explain. You deserved love.”
Then promise him: “I am here now. I choose you. You belong with me. I will never leave you alone with this again.”
Pure Mind Radiance
Imagine a gentle radiance of Pure Mind surrounding you both. It is quiet, compassionate light. It holds you, the child, the memory, the confusion, the whole story.
Let this Light whisper: “It all belongs in LOVE.”
Breathe that in and feel it moving through your chest, belly, throat, spine, breath, and the younger you within.
Welcoming Him Home
Sense the younger you stepping closer to your adult self. He may lean on your chest, hold your hand, or simply rest inside your light.
When he is ready, imagine him gently entering your heart space. Not disappearing or being erased, but being welcomed home.
Say: “You are safe inside me. You belong with me. I carry you with love.”
Integration and Closing Blessing
Feel yourself as one whole being: adult and child, body and breath, mind and heart, all held in Presence and Love.
Let your breath deepen.
Whisper inwardly: “Thank you, little one. Thank you, body. Thank you, Love. It all belongs in LOVE.”
Feel your feet, your hands, the room around you. When you are ready, gently open your eyes, carrying this love with you.