The Memory Line: Meeting Your Inner Child One Year at a Time

Activity type: reflecting + journaling Time: variable Materials: paper, pen/pencil

On the left side of your sheet of paper, write down the following ages:3 years old

4 years old

5 years old

6 years old

... all the way to 18 years old On the right hand side, for every age, write down the first happy memory that comes to mind. If nothing immediately comes to mind for that age, skip it and return to it later. It's important to write the first thing that comes to mind and not go searching for the "best" happy memory. Trust your mind, trust yourself to go with the first thing that pops up. On the back of the sheet of paper, do the exact same thing. Write the ages 3-18 years old down the left hand side of the paper. This time, however, on the right hand side you're going to write the first painful memory that comes to mind. If nothing immediately comes to mind for a specific age, skip it and return to it later. If you get triggered by something that comes up, take a moment to regulate your nervous system, remind yourself that in this present moment you are safe, and return to the activity when/if you feel ready. **If you have no memories whatsoever for a specific age, simply write that on the right hand side of your paper for the corresponding age. When you've completed both sides, compare each age (ex: 5-year-old happy memory vs. 5-year-old painful memory) and circle whichever memory still feels more powerful (ie has a greater felt sense in your body). For every year in which you circle the painful memory over the happy one, this is letting you know that this is a version of you that needs your attention. They may need your love, your compassion, your forgiveness, or even just enough of your time to feel seen, heard, and understood. When you explore inner child work in this way, it can feel less overwhelming, because it's no longer about healing from every awful thing that has ever happened, but more about seeing, recognizing, and meeting the needs of each version of yourself that is still holding onto past pain. **Take your time with this exercise, especially if it starts to feel triggering or overwhelming. Remembering is hard and can even be painful. Go easy on yourself and always treat yourself with love, compassion, empathy, and care.