A Letter to Your Past Self

This practice invites you to turn inward and connect with a younger version of yourself. A part of you that may have gone through a difficult time. By writing to and from your past self, you can offer the care, clarity, and compassion that may have been missing then. It’s a gentle yet powerful way to heal old wounds and bring those parts of you into the safety of the present.

WHY THIS EXERCISE

Sometimes, we carry with us the unspoken pain and unmet needs of our younger selves. These unresolved emotions can shape how we see ourselves and the world today. This journaling practice is an opportunity to meet that younger version of you with kindness and begin to release what no longer serves you.

This exercise draws on techniques from Internal Family Systems Therapy, which helps us work with different "parts" of ourselves to heal old wounds and shift limiting beliefs. You can tailor this practice in a way that feels right for you. Go gently, and remember: you are in charge of how far you go.

EXERCISE FLOW

This reflection unfolds in three stages, each offering a way to reconnect and bring healing to your younger self:

1. Let your younger self speak – Give voice to the part of you that went unheard.

2. Write back with compassion – Offer care and wisdom from your present self.

3. Release the burdens (optional) – Gently explore and let go of what no longer serves you.

Move through these stages in your own way. There’s no need to rush; pause and spend time where it feels most meaningful.

DETAILED PROMPTS

Step 1. Let Your Younger Self Speak

• Choose a version of yourself from the past who was struggling: perhaps feeling lost, rejected, grieving, overwhelmed, or stuck in uncertainty.

• Only choose a moment you feel ready to process. If a memory feels too intense, it’s okay to leave it for now.

• Write from your younger self’s perspective, using "I" and in the present tense.

Questions to guide you:

• What was happening?

• What were you feeling?

• What did you need?

Let it be raw, emotional, and real. Give voice to the part of you that didn’t get to be fully heard.

Step 2. Write Back with Compassion

Shift to your current self: your wiser, kinder, more grounded self. Write back to your younger self.

Start by making them feel truly seen. Reflect back what you understood:

• “I hear that you felt alone."

• "It makes sense that you were hurting."

• "I understand how lost you felt back then."

Then, offer the words of comfort you know they needed at the time:

• "You’re not alone anymore."

• "It wasn’t your fault."

• "You did the best you could."

• "I’m here for you now."

If your younger self expressed a clear need (to be hugged, protected, reassured), offer that in your own words. This is a moment of inner reparenting..

3. Release the Burdens (Optional)

Only move to this step if you feel comfortable, and you can approach it with compassion and curiosity.

• Ask your younger self: "Is there anything you want to let go of?"

These might be:

• Painful beliefs (e.g., "I’m not lovable," "I’m not safe")

• Difficult emotions (shame, fear, guilt)

• Stuck memories that still sting

Gently explore:

• What led you to believe that?

• Can we recreate that memory in a healing way?

Use your imagination to rewrite the memory as your younger self would have wanted: with safety, love, or protection. This isn’t about erasing the past, but loosening its emotional grip.

Visualize those burdens as a physical object: a rock, a storm cloud, a weight. Release them using one of the four elements:

• Fire: Burn it away.

• Water: Wash it off.

• Air: Blow it away.

• Earth: Bury it deep.

Finally, replace what’s been released with something nourishing: confidence, peace, joy. Bring your younger self gently into the present and let them know: "I’ve got you now."