How To Start Shadow Work

Introduction

Everyone’s got a shadow, no matter what you call it. Sure, it might sound gloomy, but shadow work doesn’t have to be about trauma. The better you understand yourself and your shadow, the healthier you’ll feel. Welcome to the third post in this series on shadow work! This week, we’re jumping into how to get started with it.

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.

.Practice spotting your inner shadow.

This is an important starting point. Begin by observing your habits. While habits can be beneficial, they can also be detrimental. Reflect on patterns you repeatedly follow in your life that may be hindering your progress. It’s essential to notice your triggers as they can help you identify your shadow. Triggers often remind us of past trauma and serve as signals that your shadow seeks recognition. Moreover, you can identify your shadow by becoming aware of when you project your feelings onto others. The mirror technique is a useful tool in this process, albeit uncomfortable initially. To practice this technique, observe your thoughts and emotions during interactions. When you experience negative feelings like disapproval or judgment, gently ask yourself if you’re projecting.

. 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.

. 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.

. Keep a shadow journal.

Think of a shadow journal as a cool way to spill all your thoughts, the good and the bad. Make it a daily habit to sit down and scribble your mind out. Don’t hold back. Just write whatever pops into your head without second-guessing. It might feel weird at first, but go with it if you want to really get in touch with your hidden side.

. Let your inner shadow out through art.

Art is an awesome way to express your shadow self. Recent studies show that art therapy can even help with pre-verbal trauma. Feel all the emotions you’ve got and use any medium you like: painting, sculpture, singing, dancing, digital art, whatever speaks to you. Create what your inner self wants, no matter how it looks.

. 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

Wondering if shadow work is your thing or need a little push to start your shadow work journaling? Give these prompts a try! They might be tough to answer, and that’s totally fine—it’s a hint that you’ve got something worth digging into. I’ll be posting another blog with a bunch more journal prompts for your shadow journal. You can also find loads of shadow work journals with prompts online—I’ll share some of my faves in the next blog. For now, here are 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

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.