Do you want to embrace your inner child as an empath, but don’t know how? In this article, we share 5 powerful techniques to get in touch with your inner child.
Estimated reading time: 7 minutes
As empaths, we absorb emotions from everyone around us—it’s like being a sponge. This isn’t something we learn; it happens naturally from a very young age. Without even realizing it, we start taking in the energy of our surroundings, whether that’s at home, at school, or with friends. And because we’re so sensitive, we often develop coping mechanisms just to survive. These coping strategies help us avoid friction, but in doing so, they often take away from our childhood experience. We adapt to our environment in ways that might make us grow up too fast, and sadly, many of us end up with a wounded inner child that needs healing as we get older.
When I started my personal growth journey, I learned that I, too, needed to work on healing my inner child. I’d had a tough time at school in Germany, where I didn’t feel safe for years, and that experience left a deep impact on me. It followed me into my adult life and affected how I approached my work, relationships, and even my self-worth. I realized that, like many empaths, I needed to embrace my inner child and give it the love and protection it hadn’t received when I was younger.
In this blog, I’m going to share five techniques that have helped me to embrace my inner child as an empath. It’s a lifelong process, and I’m not “finished,” but when I look at how far I’ve come, I feel proud. My relationship with myself has transformed, and these are the things that really made a difference for me.
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1. Seek Guidance from Someone Who Gets You
What first got me into inner child healing was a really bad breakup. After that, I realized I needed to go to therapy to process some of my past and work on my healing. In therapy, it became clear that many of my childhood traumas were being triggered. But like many of you might have experienced, the traditional therapy system (at least in the Netherlands) only goes so far. They help you with what’s acute, what needs immediate attention, and then… you’re kind of left on your own.
While therapy took the edge off some of my pain, I felt like I’d barely scratched the surface. Especially as a highly sensitive empath, I knew there was so much more I needed to explore. So, I decided to find a coach who aligned with my needs, and it was one of the best decisions I’ve made. My coach is this wonderful, wise woman who combines therapy with shamanism, acupuncture, and Chinese herbology. She’s helped me peel back layers of my trauma in a way that feels empowering, not overwhelming. Also, she taught me that as an empath, you really need to embrace your inner child to feel truly happy.
If you have the means to seek out a coach or healer, I can’t recommend it enough. And if not, don’t worry—there are other ways to embrace your inner child. I created a personal growth membership for highly sensitive people and empaths that’s designed to support this kind of healing. It offers masterclasses, ebooks, worksheets, and more—all focused on personal growth for empaths like us.
2. Try Regression Therapy to Heal Deeper Layers
Even with therapy and coaching, I found it hard to fully let go of some of the perfectionism that came from my school experience. That’s when I turned to regression therapy, and it was an eye-opening experience. In regression therapy, you’re guided into a memory from your past while in a relaxed, hypnotic state. For me, I was brought back to a specific classroom moment in Germany where I felt a lot of pain.
During the session, I could watch the scene unfold from a distance, almost like I was a protector for my inner child. Together with my therapist, we sent healing energy to my younger self, to my classmates, and even to the person who triggered my perfectionism. It was one of the most profound experiences I’ve had. After that session, I noticed a shift. I wasn’t so hung up on making mistakes anymore. I didn’t beat myself up the way I used to. Regression therapy gave me a chance to embrace and heal my inner child in a way that felt safe and powerful.
3. Connect with Your Heart Through Cacao Ceremonies
Another technique that’s really helped me embrace my inner child as an empath is cacao ceremonies. Now, I want to be clear: this isn’t the cocoa you buy at the store for hot chocolate. This is ceremonial cacao, a pure, natural form of cacao that’s used in spiritual ceremonies. It connects you to your heart space, which is where deep healing can happen.
I remember doing a cacao ceremony once and bringing a doll that I loved as a child with me. Holding that doll while drinking the cacao allowed me to feel a direct connection to my inner child. It was like I was finally giving her the love and emotional attention she needed. If you’re interested in trying a cacao ceremony, I recommend starting with a guided one, especially if you’re still in the early stages of healing. Being in a safe space with others can make the experience even more profound.
4. Meditate and Journal to Process Your Emotions
Meditation has always been a big part of my self-care routine, and when combined with journaling, it becomes a powerful tool for inner child healing. I like to start by meditating on a specific question or issue, just letting whatever thoughts come up during the session. Afterward, I journal about what I felt or saw. Sometimes it’s not much, and other times, deep insights come through.
This practice helps me process patterns I’m noticing in my life—whether it’s about self-worth, relationships, or old wounds that haven’t healed. Journaling helps me put those feelings into words and gives me a sense of clarity about how to move forward.
5. Practice Self-Validation Every Day
Lastly, one of the most important things I’ve learned is how to practice self-validation. As empaths, we often look outside ourselves for validation. We want our partners, friends, or family to tell us we’re doing okay. But true healing comes when we learn to validate ourselves. When I’m feeling triggered or stressed, I take a few moments to put my hand on my heart and say something like, “I see that I’m feeling overwhelmed, and that’s okay. I respect my feelings, and I know I am safe and capable.”
This simple act of acknowledging and validating my emotions has been so soothing to my inner child. If you’re ever feeling overwhelmed, try stepping away for a few moments, maybe even into a quiet space, and giving yourself the validation you need. You’d be surprised how much calmer and more grounded it can make you feel.
Embrace Your Inner Child with Compassion and Empathy
Embracing your inner child as an empath is a lifelong journey, but it’s one of the most rewarding things you can do for yourself. Whether through therapy, regression, cacao ceremonies, meditation, or self-validation, each step brings you closer to healing. It’s important to remember that healing takes time, and that’s okay. Be gentle with yourself as you uncover the layers of your past, and know that each step forward is progress.
I’d love to hear from you—what techniques have helped you embrace your inner child? Let’s share our stories and inspire one another as we continue this journey of healing.
In this article, we collaborated with AI, meaning that the input and stories are real, but the blog itself has been created with support from AI.
