Image by James Wheeler
‘Taking it in its deepest sense, the shadow is the invisible saurian tail that man still drags behind him. Carefully amputated, it becomes the healing serpent of the mysteries. Only monkeys parade with it.’– Carl Jung, The Integration of the Personality.
Have you ever been through feelings of regret, shame, and guilt? Have you also tried to suppress these feelings and go on with your day?
Ever wondered why these feelings keep coming back, knocking you down?
All your answers lie in the concept of Shadow Work.
Shadow work is still a less-known subject. First introduced by the famous Swiss psychoanalyst Carl Jung in the early twentieth century, shadow work is healing the unconscious aspects of the self that are often buried deep within the subconscious mind.
What is Shadow Work?
Everything within us and in this universe is in perfect sync and balance. Where there is love, there is hate. We cannot experience happiness without sadness or exuberating health without experiencing illness. Similarly, where there is light, there is darkness. Therefore, we cannot shine a light on something and anticipate no shadows appearing.
Shadow work is discovering the aspects of yourself that you suppress and hide from yourself. Trauma or aspects of your personality that you find dark and unacceptable often fall under this category. Anyone who is ready to explore their subconscious mind can perform shadow work and uncover their hidden selves.
Shadow Projection and Shadow Work
Shadow Projection is when we externalize our shadow self in our actions and interactions with others. If you observe your behavior closely, you’ll notice certain patterns, unexpected reactions to situations, and repressed feelings coming up to the surface—for example, repressed anger, sudden anxiety, rage, envy, etc. When we remain unconscious of our own feelings, we keep projecting them onto others, igniting toxic behavior.
Shadow work not only aids in identifying personal patterns but also shields us from the toxic influences of others. It empowers us to assume responsibility for our shadow selves and their projections. The journey of healing commences the moment we begin to acknowledge and identify these shadow aspects. This process deepens our self-awareness and enhances our comprehension of the world
around us.Spotting the Shadow
“Everything that irritates us about others can lead us to an understanding of ourselves.” – Carl Jung
When you become excessively fixated on your ideal image, you inadvertently neglect your less favorable traits, emotions, and self-images. This oversight often initiates the creation of shadows. Initially, you may find yourself ignoring or rejecting those shadow traits, as they won’t align with your self-image. This rejection occurs because, over time, we have continually perceived ourselves in a specific way. Anything that contradicts this mental construct is automatically deemed unacceptable by our ego.
The key to resolving this issue lies in being brutally honest with ourselves. Observing yourself impartially would help you find your seemingly out-of-character traits. Notice your shadow projection onto others, be it your family, friends, or people you personally don’t know, say celebrities. By paying attention to the negative emotions you feel towards them, you discover your own shadow projection.
As Epictetus says, “It is not things, that upsets us. It is our opinion about the things.“ All those negative emotions, including being irritated, annoyed, or agitated by certain traits possessed by others, are just like watching a mirror image of your shadow self. These negative feelings are a blessing in disguise as they show the reflection of your dark aspects. Therefore, these human experiences are magnanimous clues to your journey toward self-discovery and personal growth.
Methods of Practicing Shadow Work
Shadow work can be done by various means. You can seek professional support to identify and work on your shadows or try some of these tips on your own
Inner Dialogue
Our inner critic is often considered a bad influence. But when it comes to shadow work, it can work as our guide. Being mindful of it while carrying our inner dialogue and noticing all the acceptable and unacceptable traits often helps us realize the areas on which we need to work. On one hand, positive inner dialogue helps us to maintain our spirits high, while on the other hand, our inner critic gives us clues about our shadow self. The correct balance between the two also helps to maintain healthy self-esteem.
Journaling
It is often said that whenever we are in a state of confusion or when we want to process our emotions, writing about it should be our first go-to thing. Writing journals or diary entries helps us to keep track of our feelings and the score of negativities in them. While we let our hearts out during journaling, we also learn that these good and bad feelings are a part of us. Shadow work prompts also help us to decode our inner self.
Why do I feel insufficient?
What is the most hurtful thing I have ever said to myself?
What emotions do I suppress?
What traits about others annoy me the most?
What would happen if I started showing up as my true self?
What brings me stress and anxiety?
Can I trace my frustration back to specific incidents in the past?
Am I healed? What all emotions are still unhealed? What am I doing about them?
How do I sabotage my relationships?
How can I break the vicious cycle of criticism and judgment?
Writing a letter to my younger self.
Writing a letter to people I have wronged in the past.
Get Creative
Unleashing our creativity helps us immensely in expressing our dark or shadow side. Doodling is one of the best ways to do that. Another method is Mandala art. These not only help us to express our emotions and our shadow self but also help in regulating our stress. Often pattern creating art is considered equivalent to meditation as we maintain absolute focus and mindfulness while creating it.
Self-Love
We tend to cross all the boundaries and limits to keep the person we love, happy. We forget our shortcomings and are always present to support them. What if we loved ourselves in the same manner and were present for ourselves each day, whether it was gloomy or happy? Self-love comes only from self-acceptance of all positive and negative traits of ourselves. Therefore, practicing self-love makes us aware of our shadow selves and begin working on them.
Caressing the Inner Child
With the inner child, we find the origin of our shadow aspects, often rooted in unmet needs and past traumas from our formative years. Exploring the inner child’s experiences allows us to confront and heal these wounds, ultimately leading to personal growth and emotional healing. Additionally, the inner child is closely tied to our emotional triggers, and understanding and reparenting this aspect of ourselves is a crucial component of shadow work. By nurturing our inner child with self-compassion and care, we can transform our relationship with our shadow and move towards greater self-awareness and emotional
well-being.Conclusion
Embrace your shadow with compassion and self-acceptance. In the journey of shadow work, remember that it is perfectly natural to experience a range of emotions, both light and dark. By acknowledging working with all these emotions, you pave the way for profound personal growth and transformation. As you shine a light on your shadow, you not only become more self-aware but also more whole, and in this wholeness, you discover the power to lead a more authentic and fulfilling life.
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