The Ten Stages child within meditation practice.


The Ten Stages child within meditation practice.

“our child within has arrived, our child within is home.”

This is so beautiful to say to yourself as you breathe in and out whenever you do walking meditation, for each step encourages your wounded child to be well and to come home to you. When you walk to your car or to your office, by a river or in a park, you can recite to yourself:



In-breath: “My child within has arrived.”

Out-breath: “My child within is home.”

Through the practice of being present, you will use your conscious breath and concentration to heal, simply by welcoming your wounded child within home. You are capable of arriving in every moment, whether it’s in sitting meditation, walking meditation, mindful eating, taking a shower or doing laundry. It’s necessary to cultivate the internal energy of mindfulness before stopping and looking deeply into what caused the trauma. The practice of being in the moment nurtures that strength, and it provides the clarity and lucidity needed to put to rest the ghosts of the past and the ghosts of future anxiety.

In-breath: “My child within has arrived.”

Out-breath: “My child within is home.”


Meditation of understanding for my child within

Meditation to focus on the injured child within and is based on compassion. This meditation nurtures the child within wonderfully and at the same time nurtures the adult you. Prepare for meditation by sitting comfortably with the spine erect. Bring your concentration to the in-breath and the out-breath. After ten or twenty breaths, whenever you feel calm and stable, bring each of the components—love, compassion, joy, equanimity—into yourself, the adult you. The next sequence provides a concentration to water the seeds of Love, Compassion, Joy and Equanimity within your child within.


In-breath: “I bring Loving Kindness”

Out-breath: “to my child within.”


You can say a loving -kindness name for your child within if you wish. Say silently, “Dear Mary” or “Darling Joseph.” Feel the energy of love fill you from top to toe and register with the energy for several breaths. Then continue in the same way with:

In-breath: “I bring compassion”

Out-breath: “to my child within.”

In-breath: “I bring joy”

Out-breath: “to my child within.”

In-breath: “I bring equanimity”

Out-breath: “to my child within”

Conclude the meditation by once more bringing love, compassion, joy and equanimity to the adult you. The concentration on these four qualities is an incredibly powerful instrument for healing the child within.

If we gather together all the virtuous actions we have realised in this world, they are not equal to practicing compassion meditations… If we collect together all the light from the stars, it will not be as bright as the light of the moon. In the same way, practicing compassion meditation is greater than all other virtuous actions combined.
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