Guide on How to do Shadow Work
Did you know that each of us has a shadow part? Hidden within it are unconscious parts of ourselves that we have rejected over time. Perhaps you’ve wondered what is shadow work and how to do it. Our shadow or dark side has many lessons for us when we tune into it.
Whether you are looking for how to do shadow work, manifestation support, or are wondering if shadow work will help you to use the law of attraction, our guide on how to do shadow work for beginners will get you started on your shadow exploration journey.
Read on to discover why shadow work is important, the different shadow archetypes, and how to do shadow work step by step.
What is the shadow self?
The shadow aspect of ourselves is a concept first brought about by Swiss psychologist Carl Jung. He claimed that each of us has hidden parts within our psyche, which are held in the unconscious mind. This shadow side of our personality traits are the parts of ourselves that our conscious mind isn’t ready to love and accept. These 2 parts of our mind are akin to light and dark, which is why Jung theorised about how to do shadow work to heal and balance these different aspects within us.
Each one of us has a shadow side that begins to form during childhood. We begin to experience emotional reactions that we aren’t able to process, and we start rejecting the parts of us that we feel are not socially accepted. As we grow up, our shadow side begins creeping into life and might look like anxiety, depression, apathy, low self-esteem, self-sabotage, and the inability to be vulnerable.
The eight Jungian archetypes
Carl Jung created the concept of Jungian archetypes. He believed that the patterns in our personality and character are created from the unconscious collective, and are influenced by our environment. He suggested that the human mind contains unconscious patterns and ideas passed on by ancestors, which serve as the fundamental aspect of how to be human.
In this shadow work guide, we’ll identify 8 of the Jungian archetypes that he placed much of his research and focus on:
Self
The Self archetype differs from the Ego. It is the centre of who you are - a point between unconscious and conscious where you are whole. Self-realisation is required to fully achieve wholeness in the Self archetype.
Shadow
We all possess a dark side to our psyche, as well as a lighter one. The shadow is part of our unconscious mind and contains repressed ideas and emotions, things that may have affected us on a deeper level in the past. The Shadow holds the opportunity to understand yourself and the way you work on a deeper level.
Anima
Latin for “soul”, the Anima is the feminine aspect of the male psyche. This may look like sensitivity, the ability to hold a loving relationship, and empathy. This archetype contains all of the conscious and unconscious ideas about how a man should behave, which may come from personal experience, as well as socially accepted norms.
Animus
The Animus archetype contains all of the positive and negative masculine qualities in a woman. These may display as courage, action, and assertiveness. Jungian theory suggests that the human psyche is not specific to gender, but rather that outward gender comes from consciousness. These unconscious masculine and feminine aspects will affect our ability to hold relationships with others.
Persona
The persona is the mask we put on in front of other people, in order to feel socially accepted. It is created from real life experience in the world, as we decide which parts we are happy to show others, and which we are happy to keep hidden. We may create different personas for each role that we take on.
Hero
The Hero archetype is the master of overcoming obstacles and achieving goals. The Hero centres around power, with a motivation so strong they are unwilling to lose. This archetype is incredibly ambitious and can often be controlling.
Wise Old Man
Wise, logical and thoughtful, the Wise Old Man is a thinker, which can often lend itself to overthinking. Confident in their abilities, they don’t tend to give up until they have found the answers. The darker side of this archetype can appear arrogant, controlling and perfectionistic.
Trickster
The Trickster can be seen as a sly, deceitful and negative character. This archetype is not all bad; it can be forward-thinking and challenge the rules that society has placed upon us. The trickster archetype is highly intelligent and lives for the unexpected. Often portrayed as the villain, they use trickery to get the better of others, and disrupt traditional ideas.
How do you do shadow work?
Practicing shadow work brings awareness of our unconscious and helps us explore thoughts and repressed emotions we are holding onto. It takes time to learn how to do shadow work on yourself, but here are some ways to get started:
1. Confront your shadow
As we become aware of those parts of us that have been hidden away for so long, we can begin to make peace with their existence. Observe your shadow side without judgement, and find power in the positive aspects of it.
2. Pay attention to your triggers
Triggers are extreme emotional reactions that we feel in response to our environment or the people in it. They are like a mirror to our shadow side and act like messengers, letting us know there is something deeper that needs addressing. You can begin to observe your triggers by noticing what creates an emotional response within you, and with practice, choosing how you react in future.
3. Explore your family tree
If the unconscious part of our psyche is created through our ancestors, then looking at the personality traits of family members is a useful way to identify your own shadow aspects. Begin by making a list of both sides of your family tree, with traits for each member. Can you notice any of these within you too?
4. Start an inner dialogue
Having an active conversation with your shadow side is another way to discover more about it. Jung called this “Active Imagination” and used it as a method of observing unconscious patterns. Try using visualisation or meditation to tune in to your shadow side and see what comes up.
5. Keep a shadow journal
The written word can be a great way to explore and connect with our unconscious. You don’t need to be a master novelist. Simply allow yourself to sit quietly and be present. You can use prompts, or focus on the part of your shadow that you wish to delve into. Give yourself the space to see what comes up, without judgement.
6. Consider working with a professional
Sometimes it can be helpful to get support and guidance from someone objective. Working with a mental health professional can provide a mirror to the things we are dealing with. They can help us to examine beliefs, long-running stories, and parts of ourselves that we find difficult to identify with.
The Benefits of Starting Shadow Work
The goal of shadow work is to integrate the unconscious parts of you, bringing your shadow, or hidden parts, into the light. Benefits of shadow work include:
A deeper sense of clarity
When our shadow side rules our life, we are unable to see things clearly. Shadow work shines a light on the areas in which we feel disconnected, so we can begin to learn how to do shadow work to heal these issues.
Better relationships with others
When we find emotional balance and acceptance within, it is far easier to build relationships. Shadow work is necessary to identify our own wounds, so we can create healthy experiences with other people.
More compassion
It’s common to find ourselves projecting our inner trauma onto others. Shadow work will help you to feel less triggered and more compassionate towards others.
Discovering forgotten parts of yourself
Shadow work can help to unearth parts of yourself that you have forgotten about, or perhaps didn’t know existed. This can feel like having a new lease of life, as you begin to get to know yourself again.
More confidence
When you learn to fully accept yourself, both good and bad, you begin to feel more comfortable showing up in life as your full self. You may begin to feel more positive about your shadow side, as you see that the darker aspects also have benefits.
Improved wellness
When we repress emotions, it can lead to other issues such as physical illness. Shadow work allows us to delve deep and find out what is happening at the root of issues. Meeting our shadow side allows us to experience more wholeness, and improve how we address our overall needs.
Working with your shadow
Our shadow side doesn’t have to be something scary that we fear meeting. Making friends with your shadow side and bringing it to the surface for healing, will move you closer to experiencing your whole self. If you would like support with how to do shadow work, spiritual coaching can help you unearth those parts of you that have been hidden away. Get in touch today to book a free consultation.