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Put the Book Into Practice
These companion resources are designed to help you apply the reflections and exercises from Healing My Inner Child in 10 Minutes a Day in a simple, structured way.
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The Inner Child Practice — 30-Day Companion Workbook
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Something useful for today
A 10-Minute Compassionate Check-In
You can use this simple practice on its own or alongside the book. There is nothing to force, uncover, or solve; notice only what feels manageable today.
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1min
Arrive
Feel the support beneath your feet or body. Let your breathing stay natural and name three ordinary things you can see around you.
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2min
Notice
Bring to mind one recent moment that stayed with you. Name the feeling as simply as you can: “I notice sadness,” “I notice worry,” or “I notice tension.”
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2min
Listen
Ask gently: “What was I hoping for in that moment?” and “What did I need?” Allow a short, imperfect answer without analysing it.
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3min
Respond with Care
Write one sentence you would offer someone you care about. Try: “It makes sense that this felt difficult,” or “I can meet this one small step at a time.” Read it back slowly.
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1min
Choose One Kind Action
Decide on one realistic next step: pause before replying, ask for time, take a short break, write down a boundary, or do something quietly supportive.
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1min
Close
Return your attention to the room. Finish the sentence, “For now, I am choosing…” and let that be enough for today.
Your pace matters
Make the Practice Your Own
A daily rhythm can create steadiness, but consistency does not need to mean perfection. You can shorten a reflection, repeat a familiar prompt, skip a day, or return when you have more space.
Thirty days is a structure for practice—not a deadline for resolving your past or changing every pattern. The most useful pace is one that remains supportive and sustainable for you.
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