Mindfully Heal Your Inner Child With These 11 Essential Exercises + Worksheets

Are you ready to start your healing journey? 

To reconnect with the inner child within and reclaim a sense of peace and wholeness?

If so, we’ve got the perfect set of exercises and downloadable worksheets to get you going.

As we grow up, we often lose touch with our inner child – the part of us that embodies innocence, joy, and creativity. 

And we may disconnect from memories of childhood wounds or trauma to protect ourselves.

Neglecting this aspect of ourselves can lead to emotional pain, limiting beliefs, and destructive behaviors.

Fortunately, you can heal your inner child with a combination of therapy, mindfulness, and exercises that guide you through a journey of self-discovery and self-love.

With some work, you can defy your limiting beliefs and realize the potential waiting to be unleashed inside you. 

What Is Your Inner Child? 

We all have an “inner child” inside us. It is part of our subconscious or psyche that has been picking up and retaining memories and feelings from childhood long before our minds could fully process and comprehend everything that was going on emotionally and mentally.

This part of our subconscious holds beliefs, memories, and emotions from our past and dreams, and hopes for the future.

It’s a psychological concept that suggests that our childhood experiences, including both positive and negative ones, can continue to impact our thoughts, behaviors, and emotions throughout our lives.

So how can we identify our “inner child”? Your inner child is the part of you that remembers like deja vu how Christmas felt when you were a kid, has strong emotions and triggers, or gets really excited when something good happens. 

It’s part of your psyche that first thought of having an imaginary friend, but also the one who was hurt by someone and still carries it today.

Research suggests that many adults struggle with unresolved childhood issues, which can impact their mental and emotional well-being. 

According to an article published by the CPTSD Foundation, a person’s level of self-compassion was linked to the extent to which they identified with and healed their inner child.

Why Do You Need to Heal Inner Childhood Wounds?

How we process and make sense of our childhood experiences can shape how we perceive ourselves, the world, and our relationships.

If you’re on the fence about starting reparenting exercises and inner child activities, here are five reasons why they can be immensely beneficial:

  • Improved Self-Esteem: Our inner childhood wounds can lead to negative beliefs about ourselves, such as feelings of inadequacy, shame, or self-doubt. By healing these wounds, we can develop a more positive self-image and improve our self-esteem tenfold.
  • Healthier Relationships: In most cases, our childhood experiences often shape our relational patterns and impact our ability to form healthy connections with others. It also impacts how we love and fight with those around us. Therefore, healing our inner child wounds can help us overcome relationship challenges and foster deeper, more meaningful relationships.
  • Reduced Anxiety and Depression: Childhood traumas or neglect can lead to anxiety and depression in adulthood. For instance, if, as a child, you were constantly criticized by your parents or made to feel ashamed of your emotions and thoughts, this can result in chronic low self-esteem and severe mental health issues. Reparenting exercises and inner child activities can help reprogram these negative beliefs, healing these wounds, thus leading to reduced symptoms of anxiety and depression and improved overall mental health.
  • Increased Self-Awareness: Our inner child wounds can impact our thoughts, emotions, and behaviors in ways we may not be aware of. We can increase our self-awareness and gain a deeper understanding of our inner world by healing these wounds.
  • Greater Resilience: Childhood wounds can leave us vulnerable and insecure when navigating life’s challenges. Healing these wounds enables us to build greater resilience and strengthens our ability to manage adversity better.

11 Inner Child Healing Exercises 

Wondering how to heal your inner child?

Here are 11 simple yet effective inner child healing exercises and reparenting activities to help you process unresolved childhood traumas and foster emotional healing:

1. Identify and Acknowledge Your Inner Child

Start by taking time to reflect on your childhood experiences, good or bad.

What were the major events in your life? What kind of relationship did you have with your parents or guardians? How did you handle any difficult emotions?

Acknowledging your inner child gives you the safety and space to identify your core issues, allowing you to begin healing.

2. Write a Letter to Your Inner Child

Take a few moments to write a letter from your present-day self to your inner child. 

teen sitting on the floor while covering her face inner child healing exercises

In the letter, acknowledge the hurt and pain your inner child has experienced, and be compassionate, understanding, and reassuring about the difficult times you have gone through.

You can also send your inner child a supportive and comforting message, such as “You are worthy of love and healing” or “It is safe for you to express yourself.”

3. Visualize a Memory

Close your eyes and imagine the scene of a childhood memory that has left an imprint on you. It could be anything from when you felt loved and happy to when something traumatic happened.

Allow yourself to observe the scene without judgment and recognize any emotions that come up. For instance, if the memory is traumatic, it may evoke feelings of fear, sadness, anger, or shame.

Stay with these emotions and allow your inner child to feel seen and heard. You can do this by giving yourself affirmations such as “It’s okay to feel this way” or “I’m here for you.”

Visualization can help you come to terms with your inner child’s pain and honor the experiences you have been through.

4. Give Your Inner Child a Big Hug

Most of us carry unresolved emotional pain from our childhood experiences, which can manifest as anxiety, low self-esteem, or depression. And what better way to heal these emotional wounds than with a loving embrace?

To do this, follow the steps below:

  • Find a quiet and comfortable place where you can relax and feel safe.
  • Close your eyes and take a few deep breaths, allowing yourself to become fully present.
  • Visualize yourself as a child, with all the innocence and vulnerability of that age.
  • Imagine your inner child standing before you, looking up at you with trusting eyes.
  • Open your arms and wrap them around your inner child in a warm, loving embrace.
  • Hold your inner child close, feeling their presence and need for comfort.
  • Tell your inner child they are loved and safe, and you will always be there for them.
  • Take a few more deep breaths, feeling the love and warmth of the embrace.
  • When you are ready, slowly release the embrace and open your eyes.

You can do this exercise anytime to connect with your inner child and offer comfort and reassurance. Regular practice of this exercise can help heal emotional wounds and promote self-love and self-compassion.

5. Journal About Your Childhood Experiences and Emotions

Journaling is an effective way to explore and express your inner child’s feelings.

Writing down your thoughts and emotions can help you process difficult childhood experiences and provide you with a safe space to express yourself.

It also allows you to celebrate positive memories and experiences, helping you build a sense of self-worth and self-love.

To get started, find a quiet and private place where you feel comfortable. Start by jotting down the key events that have impacted your life, and remember to include as many childhood experiences and emotions as possible.

You can start by writing about a specific memory or experience that stands out in your mind. Write about how that experience made you feel and what emotions it brings up for you now.

Don’t be afraid to be honest and raw with your writing; this will help you access the deeper layers of understanding and healing. As you continue writing, other hidden memories and emotions may arise, so allow yourself to explore them in detail without being too harsh or judgemental.

6. Listen to Music That Brings Back Happy Memories

Music is just as therapeutic as any other self-care modality. It can be an effective way to help you connect with your inner child and evoke positive emotions.

mature woman hugging herself while smiling inner child healing exercises

To do this, think about the music that you used to listen to in your childhood. It could be anything from nursery rhymes to the songs you used to sing in school or the music your parents would play around the house when you were growing up.

Find a quiet and comfortable place where you can relax and be undisturbed. Put on some of your favorite childhood tunes, and let yourself get lost in the music.

Focus on the lyrics and how they make you feel. Allow yourself to sink into those memories, feeling all the emotions that come up for you.

7. Draw Yourself as a Child and Color it With Bright and Happy Colors

Are you ready to connect with your inner child and tap into your playful and creative side? Grab some crayons, markers, colored pencils, and blank paper.

Think back to your childhood and draw a picture of yourself. Be sure to include all the details that make it special to you, like your favorite clothing items or other things that make you unique.

Once you have finished your drawing, use the colors and patterns to express yourself creatively. Choose colors that make you feel happy, joyful, and at peace. You can also use different textures and shapes to help bring your artwork to life.

Once you have completed your work of art, hang it up somewhere you can see it daily, and remember to take a moment to appreciate your inner child.

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8. Create a Collage of Images That Make You Feel Happy

This exercise can help you connect with your inner child and bring out your creative side.

Think back to happy experiences you had in childhood, like playing outside in the rain, going to a cabin in the woods with your friends, or receiving a gift from a loved one.

Find images online (or even in magazines) representing these memories and experiences or anything else that brings back joy and love.

Once you have gathered your images, glue them onto the paper. Give the collage a title that captures the essence of its content.

Hang it somewhere where you can see it daily to remind yourself to take time out for self-care and nurture your inner child’s needs.

9. Talk to Your Inner Child and Offer Them Comfort and Reassurance

Talking to your inner child can be a great way of providing comfort and reassurance.

It involves communicating with your young self and understanding that part of you that often remains unseen due to the complexities of life.

You must use your imagination and tap into your inner dialogue to do this. Imagine yourself as a child; picture what you look like and how you feel at that moment.

Talk to your inner child as if they are sitting in front of you, and tell them that you understand the pain they have experienced. Ask them how they are feeling and what they need to be happy.

Listen carefully to their answers, and offer them love, support, and kindness throughout the conversation. Doing this creates a safe space for your inner child to express themselves freely without judgment or criticism.

10. Practice Mindfulness Meditation, Focusing on the Present Moment Without Judgment

Mindfulness meditation is a powerful tool for nurturing your inner child. It teaches you to stay in the present moment without judgment, letting go of negative thinking to create more space for yourself to just be.

It’s about slowing down, breathing mindfully, and being aware of the thoughts, feelings, and physical sensations around your body. Since the present moment is all we have, it’s essential to take time out of our busy schedules to simply recognize what’s showing up in our lives at this moment, whether it’s joy or sorrow, gratitude or anger.

By focusing on the present moment with mindfulness meditation, we can process our experiences by shedding light on any unresolved childhood issues still lingering inside us today.

This self-reflection leads to more awareness and understanding—all essential for helping your inner child feel safe and heard.

11. Write Down Affirmations That Promote Self-Love and Repeat Them Daily

Using positive affirmations is a great way to nurture your inner child.

Speaking kind words to yourself not only boosts your overall confidence but can also provide a protective shield when faced with fear or stress that can deeply affect how you feel as an adult. 

Whether it’s reminding yourself of your worthiness or cultivating more patience with yourself, reading affirmations aloud every day can help comfort and heal wounded emotions from the past that still linger in the present moment.

To get started, write your own affirmations for your inner child and use them as a mantra or a reminder of how much you love, care, and accept yourself unconditionally.

It will help create an internal environment of self-love, acceptance, and compassion for your inner child so you can live a more mindful and meaningful life.

12. Revisit a Place from Your Childhood That Brings Back Positive Memories

Whether your childhood was filled with joy or trauma, there is always that special place that brings you back to a state of innocence, reminding you of all the positive memories in those early months and years.

Take time out to revisit this special place; it can be your old bedroom, a childhood hangout spot, or even just a nearby park where you used to play.

Being there will bring up many childhood emotions, which can help you reconnect with your inner child and bring forth a new understanding of yourself.

Reconnecting with the past can be deeply healing, allowing us to recognize our strength and resilience while helping us to forgive ourselves for any mistakes we made in those early years.

13. Seek Therapy

If your childhood was particularly traumatic, it’s vital to seek professional help from a therapist.

They can help you explore the underlying issues that are affecting your mental and emotional health in adulthood to get to the root of any childhood trauma you experienced.

man with glasses writing in notebook inner child healing exercises

This will help you start your healing journey and learn how to take better care of yourself so that your inner child is safe, seen, and heard in the present moment.

5 Inner Child Worksheets

While the above exercises are a great start, there are also some fun and interactive inner child worksheets that you can work through to get a more in-depth look at your inner child.

These worksheets are designed to help you further explore and understand your childhood experiences so that you can heal any lingering pain or trauma from the past.

Here are some of the best inner child worksheets to get you started on your journey:

1. Ambitiously Alexa Printable Innner Chid Workbook

This 34-page workbook helps you work through any childhood issues and set up a strong foundation for self-love and healing.

And for only $12.00, this is an incredible resource to help you on your journey, featuring pages like Back to the Beginning, The Root of Your Wounds, and Hardest of All Hardships, designed to get you to the root of your issues

2. Shelley Klammer’s 30 in-depth Worksheets

This collection is for you if you’re looking for deep therapeutic worksheets.

This bundle includes 30 worksheets to help you find your inner child, tap into your emotions, and identify any childhood issues that hold you back today.

3. TPT Inner Child Healing Worksheets

These worksheets include a 22-page Google slide with a series of helpful lessons to help you increase personal awareness, uncover hidden memories, release your emotions, integrate a dynamic sense of self, and improve your self-esteem.

4. Amina AITai Reparenting Worksheet

Do you want to reach the next level in your career, business, or life? Then using these free guided journal prompts as a self-reparenting worksheet will help you navigate the challenging world of parenting yourself. 

By completing these exercises, you’ll easily tune into your hidden emotions while recognizing older parts of you that have been triggered or activated.

5. CBT Workbook For Overcoming Childhood Trauma

When trying to heal your inner child, it’s always best to ensure you have a grip on your current mental state. 

This CBT workbook is designed to help you understand and overcome any lingering childhood trauma while working through key areas like self-esteem, communication skills, developing healthy coping skills, and improving relationships with others.

Heal and Nurture You inner Child Today

By nurturing your inner child, you’ll be on your way to a more fulfilled life that honors who you are and where you’ve been.

So start today and practice self-love by caring for yourself from within! You deserve it.

Not all had a happy childhood. Some has wounds they aren't able to treat yet. With that, here are some inner child healing exercises you can start doing.