Rediscovering Your Inner Voice: Three Techniques for Reclaiming the Unspoken Voice Within

Feb 27, 2023
Woman calming intrusive thoughts by putting her hands on her heart

When we hear our inner voice and follow it, we walk our own path.

-Ilchi Lee

We all have an inner voice, our personal whisper from the universe. All we have to do is listen - feel and sense it with an open heart.

-C. J. Heck 

It is said that "the unexamined life is not worth living." As humans, we are constantly growing and evolving. Our experiences shape who we are and how we see the world.

That's why it is always essential that we take time to reflect on our lives. This way, we can learn from our mistakes and make better choices in the future.

One way to reflect on our lives is to listen to our inner voice. This inner voice is our intuition or gut feeling. It is the voice of our higher self, which knows what is best for us.

Unfortunately, many of us have lost touch with it. We may have been told that we are too sensitive or that we should just "go with the flow."

The traumas we went through or the way our parents or guardians raised us can also silence our voices. For example, your father or mother may have been very critical of you. As a result, you may have learned to second-guess yourself and doubt your own instincts.

You have the power to reclaim your inner voice. In fact, you've never really lost it. It's always been there, waiting to be rediscovered.

Today, we share three effective techniques that will help you start speaking your truth again:

1. Be Aware of Your Thoughts and Feelings

The first step toward rediscovering your inner voice is to become aware of your thoughts and feelings. This process will help you identify the negative thought patterns keeping you from hearing your intuition. It will also regulate the inner critic that's always putting you down.

One of the effective strategies is performing a body scan, a form of somatic meditation that focuses on the physical body's experience to cultivate present-moment awareness. This practice involves slowing down and paying attention to how your body feels at any given moment.

Let me guide you through the process:

  • Lie down on your back in a comfortable position.
  • Close your eyes and take a few deep breaths slowly. Breathe in through your nose for a count of four, then breathe out through your mouth for a count of four.
  • Focus your attention on your toes. Notice how they feel. Are they tense or relaxed? Do you feel any tingling or numbness? Stay in the sensation for a few seconds and describe it specifically without judgment.
  • Slowly move up to your feet and calves. Do you feel tightness in your shins? Are they painful?
  • Then focus your attention on your abdomen and the diaphragm. Observe your breathing patterns. Is your breath shallow or deep?
  • Continue toward the chest and the heart. How does your heartbeat feel? Is it fast or slow?
  • Once you reach your head, focus on the facial muscles and pay attention to what fills your mind. Can you hear the inner critic? Are you thinking negative thoughts about yourself?

It is okay to have intrusive thoughts during the body scan. The goal is not to get rid of them but to acknowledge them without judgment.

As you stay committed and consistent, you will learn to regulate these negative thoughts and feelings to manage how your body reacts to them. 

And once those negative thoughts and feelings start to calm down, you may begin to hear a new sound -- the sound of your inner voice!

2. Nurture the Inner Child

Photo credit: Thought Catalog @ Unsplash

An inner child is the part of yourself that holds your innate imagination, creativity, and playfulness. This part of us often gets lost as we grow up and are forced to conform to society's expectations.

To rediscover this inner voice, nurture the inner child  by engaging in activities that allow you to be playful and spontaneous:

  • Go on a nature walk and collect leaves, flowers, or stones
  • Build a fort out of blankets and pillows
  • Have a water balloon fight
  • Make homemade pizzas
  • Dance around the house to your favorite songs
  • Paint, draw, or color
  • Take yourself on a weekly date

The key is to let go of your inhibitions and allow yourself to be silly. When you engage in these activities with childlike wonder, you will start to feel more connected to your authentic self. Further, you can tune into the feelings and emotions that you experience in these moments of joy and freedom.

Remember, when we acknowledge our unique needs and desires instead of suppressing them, we can begin to reconnect with our truest selves.

And once we begin to recognize and love this wonderful part of ourselves, there is no limit to what we can achieve – both in life and within ourselves.

3. Heal the Wounds of Generational Trauma

For many of us, the inner critic is not just a voice in our head – it's the result of generations of trauma  passed down through our families.

This type of trauma can be difficult to identify because it's often subtle and can manifest itself in the form of self-doubt, perfectionism, or people-pleasing.

If you want to heal these generational wounds, you must learn to understand how they've affected you. Once you're aware of the patterns that have been passed down, you can begin to break them and create new ones.

Here are some questions to ask yourself:

  • What traits or behaviors do I see in myself that I don't like?
  • Do any of these traits or behaviors seem to be passed down from my ancestors?
  • What kind of trauma have my ancestors experienced?
  • How has this trauma affected my family and me?
  • What are some things I can do to break the cycle of generational trauma?

Some people find it helpful to talk to a therapist or counselor about these issues. Others may prefer to journal or meditate on these questions.

There is no right or wrong way to process this information. The most important thing is that you take the time to understand how generational trauma has affected you and your family.

When you heal the wounds of the past, you open yourself up to a more authentic and fulfilling present. You may find that you can finally connect with your inner voice and start living the life you've always wanted free of external and internal judgment.


The inner voice is an essential part of our lives. It helps us connect to our authentic selves and make choices that align with our values.

Unfortunately, many of us have lost touch with this inner voice due to the demands of everyday life. We may also be disconnected from this part of ourselves because of generational trauma or negative self-talk.

Fortunately, there are things we can do to rediscover our inner voice. By engaging in activities that nurture the inner child, healing the wounds of generational trauma, and managing our reactions to negative thoughts and emotions, we can begin to reconnect with this essential part of ourselves.

Photo credit: Giiulia Bertelli @ Unsplash.

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