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Unleash Your Inner Child: Transforming Emotions Through Mindfulness

Writer's picture: Bernadette Chin, MScBernadette Chin, MSc

This article is for those who endlessly pursue work. The perfection of doing and the constant need to keep doing to be perfect, yet not ever experiencing perfection and constantly in a cycle of labour, emotional disregulation, burnout, rest (an escape from hassle) and labour.


Yet the desire to heed the call of the inner child is there. What is this desire? A longing to be free, to live a fulfilled life. Whatever that may mean. Sometimes this small voice is heard, but most cases the voice is put down by the voice of fear, and a need to control, a maintenance of stability.


In our busy lives, balancing work, family, and social obligations can often leave our emotional health behind. Over time, this neglect leads to a disconnect from our true selves. One powerful way to mend this is by healing our inner child with mindfulness practices. This journey not only boosts self-awareness but also helps us manage our emotions effectively, enabling us to face life’s challenges with calm and resilience.


Many of us carry emotional scars from childhood that influence our adult experiences. By embracing our inner child and using mindful techniques, we can heal these wounds, regain our joy, and discover a peaceful space within.


Understanding the Inner Child


Before embarking on this journey, it is important to grasp what the inner child truly means. The inner child embodies our authentic self, housing our creativity, curiosity, and joy from childhood. Yet, negative life experiences—especially during formative years—can result in a fractured inner child filled with pain, fear, and self-doubt.


Healing the inner child involves knowing these emotional wounds exist and nurturing that part of ourselves with love and compassion. This process often proves transformative, allowing for emotional freedom and a rediscovered sense of wonder.


Close-up view of a serene forest path surrounded by lush trees
A tranquil escape into nature symbolizes the healing journey.

It is important in a salutogenic psychotherapy approach, to be aware of the childhood experiences and inner healing needs, but be wary we are not revisiting our trauma or staying stuck in the limbo of self-talk - an endless awareness of the problem and circling around ideas and reasons discussing the problems. Instead we focus on building up your awareness of your own resourcefulness, acknowledging who you are has somewhat protected and kept you safe.



Inner Child Healing and Internal Family Systems Psycotherapy

Through mindfulness, we experience emotional regulation and grow in ability to tolerate the suppressive voice of fear, so that the inner child can speak up a little more. In Internal Family Systems, a therapy approach which brings to the awareness the different conflicting parts of who we identify ourselves to be, the little child within is asked to speak a little louder.


This little child has been exiled by the need to control, predict outcomes and to feel safe. The protector parts are usually manifesting in the strict and inflexible parent, the over-performing employee, the constantly agreeable spouse, the zealous provider and care-giver. All these are good and serve a purpose. However without balance, the exiled little child lives in the shadows and can easily be corrupted when ignored.


Hence, it is in the tolerating of the emotions and irritations when one rests in the silence of a mindfulness practice like a meditation, reflection or in writing a journal, that we are able to park the protector voices aside and give space to receive the prompting of the inner child.


Benefits of Mindfulness Practices


Mindfulness practices significantly enhance various aspects of mental health, particularly in emotional regulation. By centering ourselves in the present, we can observe our thoughts and feelings without judgment. This self-awareness helps us to better understand our emotional triggers.


1. Enhanced Emotional Regulation


Mindfulness improves emotional regulation by creating a pause between stimuli and our reactions. Instead of reacting impulsively due to past wounds, we can choose to breathe, reflect, and respond constructively. Research shows that practicing mindfulness can lead to a decrease in emotional reactivity, promoting healthier relationships and enabling us to manage our emotions more effectively. (Research source: https://pmc.ncbi.nlm.nih.gov/articles/PMC3495556/)


2. Nurturing Self-Compassion


Through mindfulness, we can develop self-compassion. Acknowledging the pain of our inner child allows us to treat ourselves with kindness rather than criticism. Studies highlight that self-compassion can lower levels of anxiety and depression.


Source:

Han, A., Kim, T.H. Effects of Self-Compassion Interventions on Reducing Depressive Symptoms, Anxiety, and Stress: A Meta-Analysis. Mindfulness 14, 1553–1581 (2023). https://doi.org/10.1007/s12671-023-02148-x


3. Building Resilience


Healing the inner child enhances our resilience. As we learn to process and release lingering traumas, we become better equipped to face life’s hurdles. Mindfulness practices help us stay grounded and focused despite external pressures, with 70% of practitioners reporting improved coping strategies in stressful situations.



Mindfulness Practices to Heal Your Inner Child


Incorporating mindfulness into your daily routine can effectively help connect with your inner child. Here are some practical exercises to consider:


1. Meditation


Set aside just ten minutes each day for quiet reflection. Close your eyes and take deep breaths. Visualize a joyful childhood memory. Allow that joy to fill you, and gently ask your inner child what they need to feel loved and safe. Meditation helps facilitate communication with your inner child, fostering healing and understanding.


2. Journaling



Journaling serves as a powerful tool for self-reflection. Write a letter to your inner child expressing love, understanding, and support. This practice bridges the past and present, reinforcing your commitment to nurturing your emotional self. Research shows that expressive writing can lead to a 30% improvement in emotional well-being.


3. Creative Expression


Engaging in creative activities—be it drawing, painting, or dancing—can awaken your inner child's spontaneity. Allowing yourself to explore without fear of judgment nurtures joy and freedom, encouraging the release of repressed emotions.


High angle view of an open journal with colorful art supplies surrounding it
Creative tools and an open journal invite self-reflection and expression.

4. Nature Walks


Spending time in nature greatly calms the mind. Take a stroll in a park or along a nature trail, immersing yourself in the sights and sounds around you. Imagine your inner child's excitement at the wonders of nature. A 2015 study found that walking in nature can lower depression rates by 71%, so this connection can be especially healing.


5. Breathwork


Practicing breathwork during stressful moments can help ground you. Focus on your breath by inhaling deeply for four counts, holding for four, and exhaling for four. This simple technique reduces tension and helps you reconnect with your emotions, making it easier to nurture your inner child.


Starting Mindfulness Without Mindful Meditation

Many of us (myself included) have tried mindful meditation and struggled to persist. The secondary belief that wounds us deeper is the blame and consequence of a "failed" mindfulness attempt.


This is where My Inner Child Clinic developed Calm3D, an immerisve emotional regulation tool based on hypnotherapy and mindfulness practices to help provide users with the environment to feel calm and centred.


Our tool is now used by Over The Rainbow Singapore, to support those in need of emotional and mental health support. We have also developed this tool in VR for Immersive Sound Therapy together with Safe and Sound Protocol.



Safe and Sound Protocol Singapore Practitioner



Embracing Your Inner Child


As you begin this healing journey, remember that seeking help is perfectly okay. Therapeutic approaches, like Inner Child Healing Therapy, can offer guidance and support. Professionals can provide tailored insights and tools to integrate mindfulness practices into your life.


Healing your inner child through mindfulness is a powerful way to unlock your emotional potential. By nurturing this essential part of yourself, you build a foundation of joy, creativity, and resilience. Embracing your inner child's needs empowers you to confront challenges with renewed strength.


Eye-level view of a peaceful lakeside scene at sunset
Inner Work: What harmony looks like is a negotiated balance of what the inner child desires and what we are used to doing.

Embracing the Journey Forward


Healing your inner child through mindfulness not only benefits you personally but also fosters healthier relationships with others. By understanding and nurturing your emotional health, you create a positive ripple effect in your family, workplace, and community.


Making mindfulness a daily practice can change how you connect with and care for yourself. As you learn to love and honor your inner child, you reclaim your creativity and joy—setting the stage for a fulfilling and balanced life.


Let this transformative journey reveal your true self. With each mindful step you take, you're not just healing—you’re thriving.




About My Inner Child Clinic


Founded by psychotherapist and clinical hypnotherapist Ms Bernadette Chin, My Inner Child Clinic seeks to help as many wounded souls find inner healing and peace. Besides her clinical practice, Ms Chin volunteers her time to psycho-education and well-being in community outreach programmes for individuals, youths, couples and church communities.



Bernadette Chin, Psychotherapist and Clinical Hypnotherapist
Bernadette Chin, Psychotherapist and Clinical Hypnotherapist

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