Begin by finding a comfortable,
Seated position in front of a mirror.
If you don't have access to a mirror right now,
That's okay,
You can visualise one clearly in your mind's eye.
Take a moment to adjust your posture so that you feel both dignified and at ease.
Take 3 deep breaths,
Allowing your body to settle into this space of reflection and truth.
Now bring your gaze to meet your own eyes in the mirror.
Simply look at yourself without judgement or analysis.
Notice any immediate reactions that arise,
Perhaps discomfort,
Curiosity,
Criticism or compassion.
Whatever emerges,
Simply acknowledge it without attaching to any particular feeling.
Softly say to yourself,
Either aloud or internally,
I am willing to see myself clearly today.
Continue to hold your own gaze as you take several deep breaths,
Allowing your awareness to move beneath the surface appearance.
Now I invite you to explore the following prompts,
Taking time with each one to look deeper into the mirror of your consciousness.
When I look at myself,
The part I find hardest to accept is… Take a breath and notice any sensations in your body.
As you acknowledge this aspect of yourself,
Where do you feel this in your physical form?
Return your gaze to your eyes and ask yourself,
What is this rejected part trying to protect me from?
Now with genuine curiosity explore,
How has this shadow aspect actually served me throughout my life?
Consider what strength or wisdom does this part of me hold that I haven't fully recognised?
Take a deeper breath and ask yourself,
If this aspect of myself could speak freely,
What would it say to me right now?
Listen deeply to whatever arises,
Allowing this shadow part to have a voice,
Without interruption or judgement.
Now,
Place one hand over your heart and speak directly to your reflection.
I acknowledge what you've been carrying.
Thank you for your protection.
Continue gazing at yourself as you ask,
How might my life be different if I integrated this shadow aspect more consciously,
Rather than rejecting it?
Now visualise your shadow aspect as having a physical form or colour,
See it standing beside your reflection in the mirror,
Rather than keeping it separate or hidden.
Imagine inviting it to merge with your image,
Becoming a recognised and honoured part of your whole self.
Watch as this integration creates a subtle shift in your reflection,
Perhaps a softening around the eyes,
A change in your posture,
Or simply a sense of greater presence and authenticity.
As you continue looking at this more integrated version of yourself,
Set an intention by completing this sentence.
By accepting this part of myself,
I am now free too.
Pause for 45 seconds.
Take a final moment to look at yourself with the most compassionate gaze you can offer.
See yourself as you might see a dear friend,
With understanding,
Acceptance and love.
Recognise the courage it takes to face your shadow,
To look unflinchingly into the mirror of self-awareness.
Before concluding this practice,
Make a commitment to yourself about how you will honour this shadow aspect moving forward.
Perhaps you'll create space to hear its wisdom more often,
Express it in healthy ways,
Or simply acknowledge its presence without shame.
Gently bring your palms together at your heart centre and bow slightly toward your reflection,
Honouring both the one who sees and the one who is seen.
Take three deep breaths to conclude this practice,
Knowing that mirror work with your shadow is ongoing,
A spiral of ever deepening awareness and integration that continues to reveal new layers of your authentic self.
When you're ready,
Slowly shift your gaze away from the mirror,
Carrying this experience of self-recognition with you.
