Have you ever felt like a part of you was frozen in time, still stuck in old pain, waiting to be seen, heard, and healed?

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I have.

For a long time, I did not realize that the part of me struggling to trust, to rest, to fully love and be loved was not the grown woman I am today. It was my inner child. She was still holding on to the things I never spoke about. She carried the emotional bruises I never allowed to heal.

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And she needed me.

I realized I could not fully move forward or show up in life or in love until I created a more compassionate and understanding relationship with myself, starting with her.

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The first step was acknowledging her.

The beginning of my healing started with a simple but powerful decision: to acknowledge her.

I would sit in silence, hand on my heart, and whisper, “Hey little Lita, I see you. I hear you. I am here now.”

At first, it felt unfamiliar. But in time, it became a sacred connection. She had so much to say. And she did not need me to fix her. She just needed to be loved and listened to.

I also started writing letters to her and journaling as her. Letting her speak, letting her feel, letting her be angry, scared, sad, or playful, whatever she needed to be. Then I would write back as the woman I am now: the nurturer, the protector, the truth-teller.

For example, my inner child might say, I feel like nobody ever saw me. Then adult me would reply, “I see you now. I will never let you feel invisible again.”

If you want to reconnect with your inner child, here are some gentle and soul-nourishing ways to begin or deepen your connection:

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Have a Heart-to-Heart in Silence

Take a few quiet minutes today. Close your eyes. Place your hand over your heart and breathe deeply. Ask gently, “What does my inner child need from me today?” Let the answer come without judgment.

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Write a Letter to Your Inner Child

Begin your letter with, “Dear Little Me.” Tell her what you wish someone would have told you. Apologize if needed. Reassure her. Be the adult she has been waiting for. You might try this prompt: What did I need at age 7, 10, or 14? How can I give that to myself now?

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Journal as Your Inner Child

Write from her perspective. What does she feel? What does she remember? What scares her? What brings her joy? Then write a response to her, gently and lovingly, as your adult self.

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Create a ‘Little Me’ Playlist

Pick songs you loved growing up. It could be cartoon theme songs, childhood favorites, church songs, or music that reminds you of happier times. Dance, sing, or laugh. Let her feel the joy again.

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Look at Old Photos

Find a picture of yourself as a child. Spend a few minutes really looking at her face. Say aloud, “You are safe now. I got you.” Frame it if you can and place it somewhere visible. Let that photo remind you to nurture her now.

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Give Her Something She Missed

Think about what she needed: hugs, encouragement, time to play, or someone to say, “You are good enough just as you are.” Now offer it to yourself in small ways. Hug yourself, buy a coloring book, say affirmations in the mirror, or take yourself out for ice cream just because.

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Write Her a New Story

Take one painful or incomplete memory and reimagine it. What would you have needed in that moment? Rewrite it with a loving ending. It may not change the past, but it can shift the way your nervous system stores that memory.

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Let us talk about it.

This space is not just about my healing. It is about ours.

Please send me a message on Instagram @ worlitajackso@gmail.com and tell me:

What does your inner child need from you right now?

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What age does she show up as?

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What is one thing you can do to comfort her today?

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You do not have to figure it all out at once. You just have to show up consistently and kindly.

She has been waiting. And she is ready to heal with you.

You are not too old to reconnect with your inner child. This might be the exact time you are finally ready.

You are safe. You are worthy. Little you is so proud of how far you have come.