Simple practices to explore, understand, and welcome your hidden self.

You don’t need to wait for a crisis to start working with your Shadow. With just a pen, a few quiet moments, and some curiosity, you can begin exploring your inner world and the parts you’ve left behind.

These exercises help you access your Shadow in a safe, structured way.

Daily Journaling Prompts

Use these to build awareness over time:

1. What made me feel reactive today?

2. What trait in others did I judge or criticise?

3. What do I most fear others would find out about me?

4. What part of myself do I wish I could delete?

5. What strength am I afraid to own?

Tip: Set a timer for 5–10 minutes. Write without editing.

Mirror Work Practice

1. Stand in front of a mirror.

2. Look into your eyes and say:

   • “I see the parts I hide.”

   • “You’re allowed to be whole.”

3. Speak gently to parts that feel ashamed or afraid.

Do this daily for 1–2 minutes.

Active Imagination Exercise

Inspired by Jung, this practice helps you dialogue with inner figures:

1. Close your eyes and visualise a part of you (e.g., an angry child, Inner Critic).

2. Ask it: “Who are you?” “What do you need?” “What are you protecting?”

3. Let it answer. Don’t judge. Just listen.

4. Journal the conversation afterward.

Dreamwork Starter

Your dreams often reveal Shadow material. Keep a notebook by your bed and write:

• Any symbols, emotions, or recurring images

• How you felt upon waking

• What part of you might be showing up in disguise

Prompt: “What might this dream be trying to show me about myself?”

Reframing Resistance

Resistance often shows up as:

• Avoidance

• Numbness

• Perfectionism

• “I don’t need this” energy

Instead of pushing through, pause and ask:

• “What part of me is scared?”

• “What’s the risk in seeing this truth?”

• “How can I create more safety in this moment?”

Build a Weekly Practice

Try:

• 1 journaling session

• 1 mirror or active imagination session

• End-of-week reflection: “What did I learn about myself this week?”

‘Shadow Work’ isn’t about doing it all.
It’s about showing up consistently.