“Shadow work” has been a catchy buzz phrase on social media a lot over the past several years. So, I often get the question, “What is ‘shadow work’, and how do I get started?”
The general definition of shadow work is simple:
Shadow work is any work that helps us delve into the aspects of ourselves that are not within our awareness. Making the unconscious conscious.
From a western psychological lens, shadow work’s roots can be traced back to Carl Jung who spoke/wrote about the Shadow archetype. Jung took the definition a step further by attributing characteristics to the archetype that were taboo, shameful, suppressed/oppressed/repressed due to societal conditioning and “norms”.
This includes topics like (but not limited to) sexual kinks, violent thoughts, and subtle aspects of us that are creative/expressive, but frowned upon in some way by society.
Even though Carl Jung is often named as the creator of shadow work, the reality is that shadow work is not a new phenomenon. In shamanic cultures, ancient peoples often engaged in shadow work for healing purposes. Sacred rites of passage often asked people to face their greatest fears while shamans interacted with the shadow aspects of those they were supporting.
Shadow work can be done in many ways now, including: shamanic healing rituals, plant/fungi medicine experiences, journaling/reflection time, psychedelic assisted psychotherapy, Internal Family Systems (IFS), and Somatic Experiencing just to name a few.
While finding a practitioner in one or these modalities above, is likely the most effective way to engage in shadow work, that’s not always possible. So, here’s a general template for engaging in solo shadow work:
Make a list of what’s supportive for you when you’re feeling upset— hot shower, calling that one friend who “gets it”, taking a walk, hotlines, breathwork, etc. No right or wrong here. It’s whatever helps you find some semblance of “calm”. You will need this list to refer back to if you become upset because sometimes we forget all our resources in the midst of internal turmoil.
Make a comfortable space for yourself to dive into this work— examples included, but aren’t limited to: quiet space, soothing music, tea, pillows and blankets, a notebook or journal and a writing instrument to document if that resonates.
Recall one part of you or “thing” that you feel is suppressed for some reason. Name that part or “thing” (i.e. the artist part of me)
Decide what you want to get curious about with that part or thing. Do you want to understand it’s origin story, it’s characteristics, the way it manifests within you, what it needs from you, etc.?
Begin the process of reflecting on these questions. Reflecting can be done in meditation, journey work, during movement, journaling, talking with someone you trust. There’s no right or wrong here.
Contemplate how to integrate what you’re learning into daily life. Maybe there’s a healthy consensual outlet that would help a certain part of you be seen, exploring and expressed. What might that look like?
Build on this process. Continue to dialogue with this part of you or this thing. This is about building internal relationship. Then, find new parts/things to build a relationship with when you’re ready.
If at any point during this process, you become overwhelmed, return to number 1 and engage with some of your resources. Remember that it may take making your way through a few resources to regulate your nervous system, but it will become more manageable with practice. Because the more we practice we are literally creating new neural pathways in the brain that become easier to access with time.
May you have meaningful dialogues with yourself as you tune more deeply into who you are and your inner world!