In this 2023 guided meditation, Dallas Bragg leads listeners through a structured inner‑child healing practice. The session begins with practical instructions for creating a quiet, comfortable environment and a series of progressive muscle‑relaxation exercises. Bragg then guides a breath‑based light‑body scan that clears physical, energetic, and mental tension. An intention is set to promote healing, growth, and alignment with the listener’s "highest self." Listeners are invited into a personal "Field of Escape," a spacious, customizable landscape that serves as a safe mental sanctuary. From this field they walk toward a forest, pass through a tree‑archway into darkness, and enter a wooden elevator that ascends while Bragg counts down from 10 to 1, deepening relaxation. The elevator stops in a gray dome room with three numbered doors (5, 7, 9), each leading to a room containing a younger version of the listener at that age. Listeners are prompted to choose a door, meet the inner‑child, observe its appearance and emotions, and engage in a compassionate dialogue: stating what they wish had been said, asking what the child needs, and how to stay connected. The meditation concludes with a reverse elevator descent, a return to the field of escape, and guidance to notice where in the body the child’s needs were felt, encouraging further personal work. Throughout, Bragg’s tone is soothing, instructional, and empathetic, aiming to re‑program limiting beliefs and foster a nurturing relationship with the inner child.
Chapters
Hey there. Today in this meditation, we're going to make contact with an inner child. And the reason we want to do inner child work is diving into the beliefs And the impressions and imprints that are driving our inner child can give us a very clear insight into our current perspectives and our current reality. Going back to that version of ourselves is really scientifically reprogramming and creating new neural pathways and undoing the beliefs that were given to us by external sources and installing beliefs that we create. But in this meditation, we're going to make contact with that inner child and create and stimulate a new relationship. So I want you to get as comfortable as you can right now. Put your phone on do not disturb or silent or whatever it is that you need to do so that it doesn't interrupt your train of thought. Get into a very silent room. There are times when I have to do meditations in my closet because it's the only space that feels secluded. You can be sitting during this meditation, you could be lying down, whatever feels comfortable for you. And whatever feels like it's right for this meditation. And it also adds some charge to the meditation if you get sleepy. Just be very careful not to fall asleep, and if you do, that's okay too. I will be here and I will be talking, and subconsciously You'll be picking up the meditation anyway.
Mm-hmm.
That being said, if you are sitting, feel your feet flat on the floor. If you are lying, feel the pressure of the bed on your back, your butt, and your legs. Make sure your legs aren't crossed whether you're lying down or sitting. And let's do this Quick exercise, and that is let's flex the muscles of the legs as hard as you can until— you know, don't make yourself hurt. Flex those muscles, hold, and release. That's going to clear out any tension. It's going to add a layer of relaxation to those parts of your body. And now in your arms, flex your arms, make a fist, hold, and release. Do the same thing with your stomach. Flex, hold, and release. With your face, grimace. Make a face like Close your eyes tight and clench your jaw. Hold and release. This should have added a little bit more relaxation to what you're feeling. And now turn your awareness to your neck. Make sure there's no tension in the neck. Make sure you're very relaxed. I want you to release that jaw. Make sure you're not clenching it or holding it closed. If you have to gape your mouth open, that's okay. Turn your awareness to the muscles in your eyelids. Relax them. I want you to make those eyelids feel very heavy, as if even if you tried, you could never open your eyes. Feel your arms, how heavy they are right now. Make any adjustments. Feel your legs, how heavy they are right now, and make any adjustments. Now let's do a quick scan. So I want you to imagine that there's a beam of light It can be any color you want. And that light begins to shine from somewhere. It's like a laser, and it's scanning your toes, scanning your feet, past your ankles, your shins, your knees, Your quadriceps, your hips, belly, moving up to your arms, your chest, your neck, over your chin, your mouth, your nose, your eyes, and your forehead. That scan has released any more tension that you might be feeling. Your physical body, your energetic body, your spiritual body, your mental body. And now, just to clear the rest of it out, that residue that remains, you want to take a deep breath. And that light that was scanning your body now becomes just a nice warm ball of light that's floating right in front of your face. I want you to breathe in through your nose. When you breathe in through your nose, imagine that light coming in through your nostrils, down your throat, and then just all throughout your body. Imagine it as if someone's pouring liquid through the top of your head and it just fills your body all the way down, comes back up. Then we exhale through the mouth. We're going to send out that last little bit of chaos, debris, static, disturbance, drama, fear, frustration, anxiety, and worry. So breathe in through your nose. Breathe that light in and let it fill your body. And it's surging through your veins and it's picking up all that residue and all that dust. And now breathe it out through the mouth. Exhale. Blow it out. When you blow it out, it just goes in back into that ball of light, and that ball of light takes it, transmutes it. Turns it into more light. So we're gonna breathe it in again, in through the nose. And I want you to hold and let that light just surge through your body. I want you to feel the shift, that physical shift that you are letting go. And exhale through the mouth. Let's set an intention together. Let's set an intention that we are engaging in this meditation to bring about healing, to bring about growth, to bring about ascension, and moving us up that spiral. Closer and closer to our highest self. The highest self is you, the completed conglomeration of you having learned every lesson, having closed every karmic loop, every— signed and completed every soul contract that's ever been and ever will be. That's your highest self, the spark of creation, but it is uniquely you. And we're intending for this meditation to add to your healing and to all those connected to you, and to eliminate suffering for all beings. If you've meditated with me before, you've heard of and experienced my favorite place, the Field of Escape. Oh, this Field of Escape. I want you to imagine you're standing in a sprawling field that goes out in every direction as far as you can see. This field is yours to create, and it doesn't have to be the same every time you go back, although I'll bet it will be very similar because your mind wants to be here, your body wants to escape. Anytime throughout the day when you feel overwhelmed, exhausted, and you need an escape, just close your eyes and bring yourself right back here. Feel your feet standing on the grass or the sand or the rocks or whatever you want it to be made of. It could be sponge, who knows? It's yours. This is yours to design and create. And notice something in this field. Is it day? Is it night? Do you feel a breeze? Any animals around today? What flowers are blooming?
What season is it?
How does it feel to be rid of, just for a moment, all the pressures of living a human life? Stand in this field for a moment, and now we start walking forward. Maybe if there is grass, you feel it brushing the tips of your fingers, or if there's water, you can hear it trickling. If there are birds in the air, you hear them calling. We're walking in this field of escape with the intention to meet Our inner child. And as we're walking forward, we notice ahead of us a forest. As we're walking toward this forest, I want you to notice what type of trees you see predominantly. What color are they? And you notice there's an archway At the edge of this forest. And as you get closer, you notice that the archway is made of trees. Notice what kind of trees those are. What type of bark do you see? What's the consistency? Notice something that you haven't noticed. Because now we're standing there in front of this archway. Beyond this archway is complete darkness, but it feels familiar. It feels welcoming. It feels warm. It feels comfortable. Maybe you don't feel that very often. Maybe you're a little emotional right now because Maybe that's all you want to feel, and that's okay. Take a step through the archway, and we're standing in complete darkness. But you're not scared. In fact, you feel a little strengthened now. And instinctively, you step forward. Somehow, you're in an elevator made of wood. I want you to step inside this elevator. Feel the doors gently close. And we're going to move up. And as the elevator moves up, I'm going to count down from 10 to 1, and each time I count, we're going up a floor. So maybe you hear a little small ding, or you just know from the movement of the elevator that we're going up a floor. And each time I count, you're going to feel a little more relaxed. You're going to feel a little more in tune to my voice. And a little less in the room.
10, 9, 8, 7, 6, 5, 4, 3, 2, And 1.
Elevator stopped. We have arrived. Now the doors in front of you slowly open, and when we step out, we enter a large, gray, dome-shaped room. The walls are a gray marble, very plain. The ceiling is also gray marble. But over on the other side of this room, you notice there are 3 doors, and I want you to walk over to those doors. And as we get closer, You see that there are numbers on the doors. There's a 5 on the first door, there's a 7 on the next door, and there's a 9 on the third door. From right to left, 5, 7, and 9. Behind each of these doors is a 5-year-old version of you behind door 1, 7-year-old version of you behind door 2, and a 9-year-old version of you behind door 3. When you take a minute— don't take too long— And think, which door do I want to go in? What's the first reaction, the first impression, the first number that pops up? I want you to hold that. Whichever number you chose, walk to that door. See that there's a knob there. Open that door and enter. The room that you enter is a smaller gray dome-shaped room. I want you to welcome that version of you, and that version of you is now there. What are they doing? What are they wearing? What's the facial expression that you notice? What's the energy that you're feeling? I want you to approach. This version of you, and I want you to sit down on the floor. And as you do, this version of you sits down in front of you, and now you're facing them. I want you to think back to when you were that age. What do you wish someone would have said to you? What do you— what would you say to that version of you if you could? And what do you wish someone would have said to you? Maybe they're the same thing. Whatever it is, whatever comes to mind, I want you to say that. To that version of you. Maybe we phrase it in that way: is I wish someone would have said this to me, and then say it. And this is what I wish I could say to you, and say it. I want you to pay attention to. The emotions in your body. I want you to take note of where you feel this in your body, because you're going to need that later. And I want you to take note of the reaction that your inner child has to these words. And now I want you to ask this version of you, What is it that you need from me? Or if that feels not right, change it. Maybe you say, what could I give you that would benefit you the most? Or what's missing that I can give you? How can I support you? Whatever you want to ask, however you want to ask it, you are— you're finding out what your inner child needs the most. Don't second-guess what comes to mind. Don't try to sort it, label it. Judge it. Just hear it.
Embody it. Accept it.
And now finally, I want you to ask, how can I access you? What can I do to access you or get close to you? First impression, what comes up? Is it a vision? Is it a song? An activity? An action?
And now I want you to hug this version of you very tight.
And I want you to promise that you'll be back. Only if you mean it. Is there something about that inner child that you feel needs to feel safe? It needs to know that you're coming back. I want you to say goodbye and leave this room. And you're back in the large gray dome room. Walk across and go back through the doorway we entered to walk back in that elevator. We're back in darkness. And this time I'm going to count from 1 to 10, and as I count, the elevator is going to go down a floor. And as I count, you're going to feel more into your body and a little less relaxed. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
I want you to step forward.
The doors open, and you're back through the archway of the forest. You enter your field of escape, and I want you to just start walking. And just feel what it is that you just experienced. And I want you to take note of where you felt that in your body, because that's going to give you a clue of where that need is. Whatever need your inner child expressed, wherever you felt that in your body, that's where you're going to begin to focus. Do some research on your own. Think about this on your own. What does this part of my body mean? If it's the heart, maybe I'm not loving myself enough. Maybe this inner child needs to know that it's loved. If it's the stomach, maybe this inner child needs to express itself, that it feels hidden. And hindered. The legs, the hips, the groin. Maybe this inner child just does not feel safe. Insecure. It needs stability. The head. Maybe this inner child needs to know that there's a higher power connecting it to That there's hope, that there's guidance. So I want you to stay in this field of escape as long as you want. I'm gonna leave you now. You can come back into your body. You can open your eyes when you're ready, only when you're ready. I want to thank you for joining me, and I wish you the best. And please return to this inner child. They need you. And every time you return, and as you deepen this relationship, your life is going to move up that spiral. And you're gonna get closer and closer to your highest self. Thank you very much.
