How To Start Shadow Work

Introduction

Everyone has a shadow, even if you’ve heard about it through a different name. In contrary to its reputation, shadow work does not have to be associated with something traumatic. But the more you can integrate your self and shadow, the more healthier you will feel. Welcome to the third entry in this blog series of shadow work. This week we will discuss how to start doing shadow work.

Is Shadow Work Right For You?

Shadow work is crucial for your personal development to help you become the best version of yourself. However, not all approaches to shadow work may be right for you. If you’re not sure if shadow work is right for you, try some of the prompts I will be adding below. If you find it difficult to answer some of the prompts, shadow work may be good for you.

How To Start Shadow Work

Shadow work requires a lot of inner work, but its possible for you to do it successfully on your own. Here’s how to start shadow work, no matter where you are at right now.

1.Practice spotting your inner shadow. This is an important starting point. To do this, you can start by spotting habits you may have. Habits can be good, but they can also be bad. What patterns do you tend to replicate repeatedly in your life that you feel are holding you back? You should pay attention to your triggers to spot your shadow. Triggers remind you of past trauma, which can be associated with your shadow. Those triggers are messages to help you realize your shadow wants to be seen. Finally, you can spot your shadow by noticing yourself projecting. One way you can do this is by using the mirror technique. This can be uncomfortable at first. To practice this technique, pay attention to how you thin and feel when you interact with others. When negative feelings come up such as disapproval or judgement , ask yourself if your projecting.

2.Think back to your childhood. Explore what parts of you may have been treated as bad or lesser when you were a child. Which emotions were you punished for having? Many children get told to “get over” their anger or sadness. As a result, those emotions get repressed. We grow up believing they’re bad and that we’re bad for having them.

3. Avoid shamming (or being ashamed of) your shadow. Your shadow is you and we all crave to feel whole. Embrace your shadow and have some compassion for yourself. Remember that it is tough not to feel accepted, including not accepting yourself. Practice loving affirmations towards yourself such as: “I trust in you” , “I believe in you” , “I’m glad you’re in my life” , “You are worthy of love” , etc.

4. Meditate to observe your triggers. Notice the triggers that cause emotional reactions within you. Then, you can meditate on them so that you can step back and observe what’s happening. Observe them without being judgmental. When emotions come up, allow yourself to feel them.

5. Keep a shadow journal. A shadow journal is a safe and practical way to express all sides of yourself. You can let out your thoughts, both light and dark. Make it a daily practice to sit down and write in your journal. Don’t censor yourself. Write what comes up without overthinking it. At first it may feel uncomfortable, but lean into it if your want your shadow self to be heard.

6. Express your inner shadow artistically. Art is a powerful way to let out your shadow self. According to recent research, art therapy can even be used to treat pre-verbal trauma. Allow yourself to feel all the emotions you need to feel then express them using a medium of your choice: painting, sculpture, singing, dancing, digital art, anything you feel called to. Create what your inner self wants you to create, no matter what it looks like.

7. Start an inner dialogue. Have a conversation with your shadow. You can use a process similar to meditation. Ask your shadow some questions and wait for an answer. Keep an open mind, even if it feels weird. Take note of the answer and be sure to listen without judgement.

Shadow Work Journal Prompts

As mentioned above, to see if shadow work is right for you or if you need a head start on the shadow work journaling process, here are a few prompts you can try. Keep in mind, they may be difficult to answer and that is totally normal and a hint on something you may need to work on. I will be posting another blog entry solely on journal prompts where you’ll be able to find even more great inspirations for your shadow journal. There are also multiple shadow work journals online with prompts already in them. I will list a few i recommend in the next blog entry. Here a few prompts to get you started:

• How do you believe people see you? How would they describe you to someone? How does that make you feel?
• What are the worst traits someone can have, according to you? When did you demonstrate these traits?
• What memories are you ashamed of?
• Write a letter to the person who’s hurt you the most in your life, and tell them everything you’d like to say.
• What frightens you the most? What are some ways you could safely expose yourself to this fear?
• What emotions typically bring out the worst in you, and why do you think this happens?
• When was the last time you self-sabotaged? How were you feeling at the time? What do you feel triggered this behavior?
• What’s something you wish other people understood about you?

5 Tips for Starting Shadow Work

When you go through these prompts, be aware of how you respond. It’s easy to repeat bad habits when taking on new challenges. Try these tips to keep moving forward with your shadow work:

1. Keep an open mind.
2. Practice self-compassion.
3. Be patient with yourself – both during the exercise and throughout your journey.
4. Carve out time to focus on your shadow work rather than multitasking.
5. Take time to reflect on your progress.