Your inner child is the part of you that still holds the feelings, needs and memories of your younger self. When a child does not hear certain words often enough, words like "you are safe," "I am proud of you" or "it was not your fault," a quiet ache can follow them into adulthood. One of the gentlest healing practices is to become the loving adult your younger self needed and offer those words now. Many therapists call this reparenting. It sounds simple, and it can be deeply moving, because the part of you that waited for those words is still listening.

It is never too late to have a kind childhood voice inside you.

A warm adult woman kneeling in a sunlit meadow to gently embrace a glowing, smiling child version of herself

Signs your inner child needs care

  • Strong reactions that feel "younger" than your age
  • Fear of abandonment or being too much
  • Perfectionism and harsh self-talk
  • Trouble playing, resting or receiving
  • People-pleasing

Twenty words your inner child may still need

  1. You are safe now.
  2. I am here, and I am not leaving.
  3. It was not your fault.
  4. I am proud of you.
  5. You are enough, just as you are.
  6. Your feelings make sense.
  7. You do not have to be perfect.
  8. You are allowed to rest.
  9. I believe you.
  10. You can say no.
  11. You are allowed to play.
  12. You did the best you could.
  13. You are not too much.
  14. Your needs matter.
  15. I forgive you.
  16. You are wanted.
  17. You can make mistakes and still be loved.
  18. I will listen to you.
  19. You do not have to carry the grown-ups' problems.
  20. I love you.

How to say them

  1. Find a photo of yourself as a child, or picture yourself at a certain age.
  2. Sit quietly, hand on your heart.
  3. Read the list slowly. Notice which phrases make you emotional. Those are the ones your inner child most needs.
  4. Choose one or two and say them aloud, using your name: "Maria, you are safe now."
  5. Write them on cards and place them where you will see them.
  6. Repeat daily for a few weeks.

Other ways to care for your inner child

  • Play: color, swing, build, dance
  • Comfort: a soft blanket, a favorite snack, a cozy movie
  • Protection: set boundaries the child could not
  • Letters: write to your younger self, and let them write back with your non-dominant hand

Read more gentle practices in Inner Child Kindness.

A gentle note: Inner child work can bring up painful memories. If you experienced trauma or abuse, please go gently and consider working with a trauma-informed counselor or trusted practitioner. If you are in crisis, you can call or text 988 in the United States.

A sound companion for this practice

Hu Grace pairs contemplative vocal harmonies with iAwake's signature brainwave entrainment as a support for the inner journey. It invites you to connect with the deepest, truest you and to remember you are not alone.

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Disclosure: This is an affiliate link for iAwake Technologies. If you purchase through it, Infused Lights may earn a commission at no extra cost to you. Sound tools are optional companions to your practice, not medical or professional advice.

From the Infused Lights crystal shop

Rose quartz is the classic stone of tender self-love, and a little geode buddy can be a playful companion for the child within.

Browse all Crystals and Stones. Crystals and tools are offered as reminders for reflection and intention, not as medical care.

In The Starseed Chronicles

Petmo is a gentle friend for the child in all of us. Sharing a character story with your inner child can be surprisingly healing. Meet them here, or explore The Starseed Chronicles.

Continue with Shadow Work for Lightworkers.

Part of The Soul Journey Series

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