Inner Child Connection Activity

Find a photograph of yourself from childhood—ideally between the ages of 3 and 12. Sit in a quiet, comfortable space where you won’t be disturbed. Hold the photograph in your hands and take a few deep breaths, allowing yourself to settle into the moment.

1. Observe & Reflect

• Gently look at your younger self in the photo. Notice their expression, posture, and surroundings.

• What emotions do you see in their eyes?

• What do you imagine they were thinking or feeling at that moment?

2. Write a Letter to Your Younger Self

• Using a journal or piece of paper, write a letter to the child in the photograph.

• Reassure them, acknowledge their feelings, and offer them the love and understanding they may have needed at that time.

• Let them know that you are here for them now.

3. Dialogue with Your Inner Child

• Close your eyes and visualise yourself sitting with your younger self.

• Imagine asking them, "What do you need from me?" or "What would make you feel safe and loved?"

• Write down any responses or feelings that come up.

4. Create a Sacred Inner Child Contract

Now that you've connected with your inner child, it’s time to make a promise—a commitment to care for, protect, and nurture them.

-Title your contract (e.g., "My Inner Child Contract" or "My Sacred Promise to Myself").

Write down everything you will give your inner child from now on. These can be things you may not have received from your parents—such as unconditional love, support, patience, encouragement, or safety. Examples include:

• "I promise to listen to you with love and compassion."

• "I promise to prioritise your needs and well-being."

• "I promise to never abandon you, no matter what."

• "I promise to celebrate your joy and hold space for your pain.”

-Sign the contract with your name and date.

(Optional) Read it aloud to yourself or place it somewhere meaningful as a daily reminder of your commitment.

5. Self-Compassion & Affirmations

Place a hand over your heart and say a few kind words to your inner child, such as:
“You are loved.”
“You are safe with me.”
“I see you, and I honor your feelings.”

6. Integration

• Keep the photograph and contract somewhere visible as a reminder of your connection.

• If emotions surface during this exercise, allow yourself time to process them with kindness and patience.

By making this commitment, you are rewriting the narrative of your past and stepping into a future where your inner child is loved, safe, and fully supported. ❤️