A practical process for uncovering and integrating your hidden Self.

‘Shadow Work’ isn’t mysterious or mystical - it’s a structured way to notice your emotional reactions, explore their roots, and gently reclaim the parts of yourself that feel unacceptable.

This guide gives you a grounded, repeatable process to begin or deepen your Shadow Self Discovery practice.

Step 1: Notice Your Triggers

Triggers are emotional responses that feel “too much” for the situation. They often point to something unresolved within.

Ask yourself:

• What made me react strongly today?

• Was my response bigger than the moment?

• What part of me felt threatened?

Journaling Prompt: “What was I afraid would happen if I stayed calm?”

Step 2: Explore Your Judgments

Our strongest criticisms of others often reflect disowned parts of ourselves. This is known as projection.

Try this:

• Think of someone who annoys you deeply.

• Name the trait you dislike in them.

• Ask: “Where might I carry a version of that trait, even if I hide it?”

Journaling Prompt: “What trait do I judge in others that might live in me too?”

Step 3: Revisit Old Stories

Much of your Shadow was shaped in childhood - through moments when it didn’t feel safe to express a feeling, need, or truth.

Try to recall a time you were shamed or dismissed for something emotional, wild, or vulnerable.

Ask:

• “What part of me went into hiding that day”?

• “How did I adapt to be “acceptable”?

Journaling Prompt: “What memory still carries a sting of shame - and what did I learn to hide because of it?”

Step 4: Acknowledge & Accept

Once you’ve met a hidden part, pause. You don’t need to change it - just acknowledge it.

Try saying:

• “I see you.”

• “You make sense.”

• “You were trying to help.”

Even if the part holds pain, judgment, or fear - it deserves recognition.

Step 5: Integrate Gently

Integration means weaving these parts back into your conscious self with care.

Ways to integrate:

• Use mirror work: look at yourself and speak affirming truths

• Return to the part in meditation or active imagination

• Write a letter from the part to your adult self

Journaling Prompt: “What might this part of me want, need, or fear?”

Keep Returning

Shadow Self Discovery isn’t linear work. One insight leads to another. One emotion reveals a layer beneath.

You’ll know it’s working when:

• You feel less reactive and more reflective

• You judge others less

• You feel more like you

This is the work of becoming whole.