Healing the

Inner Child
And Reclaiming Your
Power
 week 1..
What is the Inner Child
and All About Wounding
 CORE INNER CHILD WOUNDS
Inner child wounds are foundational emotional wounds that many
people carry from childhood experiences. Here's a brief
description of each

Wound Explanation Behaviors in Adult Life Inner Dialogue

"Nobody will ever
Comes from being Fear of abandonment,
stay. I'm always
left alone, difficulty forming trusting
going to be alone."
neglected, or relationships, seeking constant
Abandonment "I need to cling to
rejected by reassurance and validation
people to make
caregivers or from others, feeling unworthy
sure they won't
loved ones. of love and connection.
leave me."
Occurs when a Low self-esteem, seeking
"I'm not good
child feels validation and approval from
enough for
unaccepted, others, avoiding vulnerability
Rejection anyone." "I have
unwanted, or and intimacy, fear of rejection
to prove my worth
unworthy of love in social interactions and
to be loved."
and belonging. relationships.
"I can't trust
anyone. They'll
Distrust of others, difficulty just hurt me like
Involves a child's
forming close bonds, fear of everyone else." "I
trust being broken
being hurt or betrayed, have to protect
Trust wound by someone they
guarding oneself from myself from
relied on or looked
vulnerability, struggling to getting hurt
up to.
open up emotionally. again." “I can’t see
this turning out
well”
Low self-esteem, difficulty
"I'm not worthy of
Basic needs of a forming close relationships,
love or attention."
child are seeking attention or validation
Neglect "I have to take
consistently from others, struggles with
Wound care of myself
unmet by self-care and self-worth,
because no one
caregivers. feeling unimportant or
else will."
undeserving of love and care.
 Feelings of resentment and anger "Life isn't fair. I'll
towards authority figures or peers, never get what I
Occurs when a
mistrust of authority, a sense of deserve." "I have
child perceives
Injustice/Unf entitlement or victimhood, to fight against
they have been
airness difficulty accepting criticism or injustice or else
treated unfairly
feedback, striving for fairness and I'll always be
or unjustly.
justice in personal and professional taken advantage
relationships. of."

Trauma symptoms such as anxiety, "It's my fault. I

depression, PTSD, difficulty deserved what
Any form of
trusting others, self-destructive happened to
mistreatment or
Abuse behaviors, feelings of shame and me." "I can't
harm inflicted
guilt, difficulty regulating emotions trust anyone.
upon a child.
and establishing healthy They'll only hurt
relationships. me."

Boundaries
"I have to take
between parent Lack of autonomy, difficulty setting
care of everyone
and child are boundaries, feeling responsible for
else before
blurred, others' emotions and well-being,
Enmeshment myself." "I can't
resulting in an fear of rejection or abandonment,
say no or else
overly close or struggling to assert one's
they'll stop
codependent individuality and independence.
loving me."
relationship.

Child's thoughts, Low self-esteem, difficulty "My feelings

feelings, or expressing emotions, seeking don't matter. I
experiences are validation from others, feeling shouldn't bother
Invalidation dismissed, misunderstood or unheard, speaking up." "I'll
ignored, or challenges in asserting oneself and never be good
belittled by setting boundaries, fear of enough for
caregivers. rejection or abandonment. anyone."
Chronic self-criticism, fear of
failure, procrastination, avoidance "I have to be
Child feels
of challenges, difficulty accepting perfect or else
pressure to
mistakes or imperfections, seeking I'm a failure." "I
Perfectionis meet unrealistic
external validation and approval, can't make any
m standards or
high levels of stress and anxiety, mistakes or
expectations set
impaired self-worth tied to people will think
by caregivers.
achievements and external less of me."
validation.
 week 2..
Understanding your
little one
 REFLECTION RITUAL
understanding your wounding
1. What recurring patterns or themes do you notice
in your relationships, both past and present?
(Look for commonalities in your interactions with others. Do you tend
to experience similar challenges or conflicts? Are there specific
dynamics that seem to repeat themselves?)

2. When do you feel most vulnerable or triggered

emotionally?
- Think of situations or experiences that evoke strong emotional
responses. Are you most triggered when people dont make you feel
wanted? or is it when you cannot express what you want? or is it when
someone imposes things on you? or something else?
3. What negative beliefs or self-talk do you find
yourself repeating to yourself?
- Reflect on the thoughts and beliefs you hold about yourself. What
story are you telling yourself about who you are?

4. What unresolved issues or traumas from your

past continue to affect you in the present?
- Consider significant events or experiences from your childhood or
later. How do these past experiences continue to affect you?
5. Which out of the above in the table of core
wounds do you resonate with the most?
You can select multiple....and what is your inner dialogue like?

These questions are designed to help you pinpoint the

core wounds that may be influencing your thoughts,
feelings, and behaviors. By exploring these areas with
honesty and self-compassion, you can gain valuable
insight into your inner landscape and begin the journey
toward healing and growth.
 REFLECTION RITUAL
negative messages you received
List down everything that was told to you in childhood
directly/indirectly/implied...
by your parents/friends/siblings/family
members/teachers etc

Here are some examples:

“You are not beautiful enough”
“You are boring & people dont wanna listen to you”
“You dont have what it takes to be sucessful”
“No one will want to marry you if you are overweight”

We often hear criticism, or negative messages from our

peers/parents/teachers. These messages over time become
internalised and we starting thinking that these statements are
true and real. Listing down these messages can help dissociate
with them and stop the negative internal chatter
REFLECTION RITUAL
negative messages you received
I WAS TOLD THAT I...
 UNMET NEEDS

When core needs go unfullfilled, we get stuck in time and a wound is

created. Throughout adult life then we try to fulfil those needs whether
in a healthy/unhealthy manner. however we might end up attracting
situations where our core need isnt met

Example of Unfulfilled
Needs Explanation of Needs
Need

A child whose parents

frequently travel for work,
Secure attachment
Attachment leaving them with different
relationships with caregivers
and caregivers each time, may
foster feelings of safety, love,
Connection struggle to develop a
and value.
consistent attachment
bond.

Emotional nurturance, A child whose parents

including love, affection, and rarely express affection or
Emotional
positive attention, supports praise may grow up feeling
Nurturance
the development of self- unloved and unworthy of
esteem. love or attention.

A child growing up in a
Safety and neighborhood with high
Feeling physically and
Security/ crime rates and witnessing
emotionally safe is crucial for
certainty and violence at home may
children's well-being.
consistency develop anxiety and a
constant sense of fear.

A child who is repeatedly

Validation and acceptance of dismissed or criticized for
Validation and thoughts, feelings, and expressing their emotions
Acceptance experiences by caregivers are may internalize the belief
essential for emotional growth. that their feelings don't
matter and feel invalidated.
 A child whose parents
micromanage every aspect
Opportunities for exploration
of their life, including
Autonomy and and assertion of independence
hobbies and friendships,
Empowerment within safe limits foster self-
may struggle to develop a
confidence and growth.
sense of autonomy and
self-confidence.

A child whos parent is

emotionally inconsistent,
Stable routines and
Stability/ or says something an does
environments provide security
certainity and something else (actions
and consistency for children's
Predictability and words dont align) can
development.
grow up to become fearful
and un-trusting of others

A child whose
achievements are
Respect and recognition for constantly compared to
Respect and individual strengths and their siblings' or
Recognition qualities contribute to a child's classmates' without
sense of self-worth. acknowledgement of their
individual talents may feel
unappreciated.

A child who is contsntly

judegled and lablled as
Ability to share one’s
Affirmation of ‘right/wrong” might find it
experiences, thoughts and
Identity/ difficult to feel seen and
feelings without any fear of
feeling seen heard and will often keep
judgement.
to himself even though he
really wishes to be seen

A child whose parents

Caregivers demonstrating
consistently dismiss or
Empathy and empathy and responsiveness
minimize their emotions
feeling validate a child's emotions and
may feel misunderstood
understood support emotional
and struggle to trust
development.
others with their feelings.
 RECOGNISING UNMET NEEDS

Our triggers are often windows into what needs healing....

Every time we are triggered and are feeling a certain way, its a
beautiful opportunity to PAUSE and ask yourself what might
this emotion be telling em?

If you are Your unmet

feeling: needs might be:
Resentful To feel heard, understood,
noticed

Anxious To have safety and stability

To be treated fairly and kindly,

Angry and to have your needs met

Numb To feel supported, safe and

loved

Overwhelmed To have space, me time and

focus on yourself

Neglected To prioritise yourself, feel cared

for and validated

Disconnected/lonely To feel noticed, seen and heard

 week 3..
Beginning to Heal
 REFLECTION RITUAL
releasing the grip of what happened
the timeline

Seeing our life on paper, can help dissociate from them and
develop a better understanding of what happened and how it
impacted this. This helps release the grip these events have on
us when are they buried in the subconscious, away from our
awareness.
 drawing it out

Remember to use your non-dominant hand to do

this. It might be a little uncomfortable, but the
point of this is to activate your subconscious
mind and allow buried memories to be processed.

HEY! It doesnt need to look artistic or pretty. Its

your own safe space to put it out on paper

Use different colours if you’d like...

event 1
event 2
event 3
 REFLECTION RITUAL
understanding your relationship with anger
1. Early Memories: Write about your earliest
memory of feeling angry. What happened? How did
you react?

2. Triggers: Identify common triggers of your

childhood anger. Were there specific people,
situations, or environments that consistently made
you feel angry?
3. Expression of Anger: How were you allowed to
express anger as a child? Were there any restrictions
or specific ways you were taught to handle your
anger?

4. Parental Influence: How did your parents or

caretakers deal with their anger? Did they
communicate and express it? Did they give you the
silent treatment? Or did they bash out/scream and
show aggression?
5. Future Intentions: How do you want to handle
anger moving forward? What do you think is the best
way to deal with anger

THE MOST POWERFUL HEALING HAPPENS IN

COMMUNITY!

It might be a good idea to share some of what

came up in the community..sharing with
people who are on similar journeys can help
YOU feel seen and heard. Reading what others
have written might also help understand your
relationship with anger better.
 REFLECTION RITUAL
your deserveability Adapted from Louise Hay

What do you want that you are not having?

What are you lacking/craving for in your life?

What were the rules in your house about deserving?

“you dont deserve”, “you deserve a good snack”. Did you always
have to earn in order to deserve? Were things taken away from you
when you did something wrong?
Do you feel that you deserve all good in life, that
you deserve to have it all?
do you believe you have to work really hard for it, or that you are not
enough?

What do you have to live for?

What is the purpose of your life? What meaning have you created?
What do you deserve?
I deserve love and joy and all good." Or do you feel deep down that
you deserve nothing? Why? Where did the message come from? Are
you willing to let it go? What are you willing to put in its place?

THE MOST POWERFUL HEALING HAPPENS IN

COMMUNITY!

It might be a good idea to share some of what

came up in the community..sharing with
people who are on similar journeys can help
YOU feel seen and heard. Reading what others
have written might also help understand your
level of deservability better
 week 4..
Pouring in the
Positive
 REFLECTION RITUAL
everything you wanted to hear..
Lets make a list of statements you have always
wanted to hear from others..

Here are some examples:

“You are so beautiful and gorgeous”
“You have such interesting stories to share”
“You are good enough”
“People like being around you, you have so much to offer”
“ You are quite smart and have innate gifts”

Begin here...and dont hold back...

 Go in the mirror and read aloud these
sentences while looking in your eyes. Say it
with intention and feeling. Do it as many
times as it takes to feel connected to what you
are saying.
If tears flow, let them...

THE MOST POWERFUL HEALING HAPPENS IN

COMMUNITY!

It might be a good idea to share some of what

came up in the community..sharing with
people who are on similar journeys can help
YOU feel seen and heard. You ‘ll see how
similar our sentences are, because everyone just
wants to feel loved and good enough
 HOW TO REPARENT YOURSELF

Set and Enforce Healthy Boundaries: Know your limits and

communicate them clearly “I deserve to be treated well”

Speak to Yourself with Kindness and Compassion: Treat

yourself like a close friend “I deserve to be treated well”

Prioritize Self-Care Activities: Make time for activities that

nourish your mind, body, and soul “My needs matter”

Validate Your Feelings and Emotions: Accept your emotions

without judgment “My feelings are valid”

Encourage and Celebrate Your Achievements: no matter

how small “My achievements matter”

Create a Safe and Comforting Space: Make your home a

sanctuary that reflects safety and comfort “I am safe”

Rest When Needed: Recognize when you need downtime

and allow yourself to relax “My worth is inherent”

Listen to Your Needs: Pay attention to what you need

physically, emotionally, and mentally, and act on those
needs “My needs matter”
 REFLECTION RITUAL
what makes you happy?
What is your happiest childhood memory?
Describe it in detail. Where were you, who were
you with, and what were you doing?

What activities or hobbies did you enjoy most as a

child? Why did they make you happy?
What activities make you lose track of time
because you are so engrossed in them? Any recent
experience where this happened?
What are you passionate about now? When do you feel most
excited and enthusiastic?

How can you incorporate more of what makes you

feel alive and in flow into your daily routine?
30 WAYS TO KEEP THE CHILD ALIVE

While these might sound very small and basic, and not
worth doing….the actual impact of those little things
regularly is far more profound than imaginable.
Its always the small things done regularly that make the
biggest difference

1. Play with a pet.

2. Watch animated movies.
3. Build a fort with blankets and pillows.
4. Fly a kite.
5. Draw with crayons or markers.
6. Dance around your living room.
7. Blow bubbles.
8. Make a playlist of your favorite childhood songs.
9. Bake and decorate cookies.
10. Play a video game.
11. Visit a zoo or aquarium.
12. Start a collection (rocks, stamps, toys).
13. Play in the rain.
14. Make paper boats/any origami you did as a child
15. Go roller skating or skateboarding.
16. Have a sleepover with friends.
17. Create a scrapbook.
18. Play with balloons
19. Have a scavenger hunt.
20. Make homemade slime or playdough.
21. Go to an amusement park.
22. Try a new craft or DIY project.
23. Climb a tree.
24. Color in a colouring book.
25. Play with LEGO or building blocks.
26. Jump on a trampoline.
27. Take a spontaneous road trip.
28. Build and race paper airplanes.
29. Visit a playground and swing on the
swings.
30. Write and perform a puppet show.
 week 5..
Integrating & Next
Steps
 REFLECTION RITUAL
creating the new
How do you want your life to look in these areas?
Remember to include feeling goals

Dont hold back as you list down what you want. Your
job is only to know WHAT you want, not HOW you
will get there. Intentions are super powerful and can
get you places you never thought even existed.

YOUR HEALTH/BODY
YOUR MONEY/FINANCES

YOUR CAREER/WORK LIFE

YOUR RELATIONSHIPS/FAMILY

YOUR SOCIAL/ SPIRITUAL LIFE

 ANYTHING ELSE!!

THE MOST POWERFUL HEALING HAPPENS IN

COMMUNITY!

It might be a good idea to share some of what

came up in the community..sharing with
people who are on similar journeys can help
YOU feel seen and heard. Reading what others
have written might also help you expand your
perspective and set better intentions
 Congratulations!
On Completing the Inner Child Healing
Course. This was an incredibly brave step
on your end!
While Healing the Inner Child is an on-going journey
that takes dedication and time, you have learnt the tools
and techniques to tend to your inner child and now have
the internal and external resources to cope with it!