Hello and welcome.
In this meditation we're going to work with the shadow self.
The shadow self is the side of our personality that we don't always like very much.
It could be the side that we don't necessarily want others to see.
Our angry side.
Our petty side.
Our insecure side.
Something that doesn't show us in a positive light.
This is converse to the side that we do show people.
The side where we're happy and friendly and confident and giving and loving and have infinite patience.
But the truth is we need both of these sides to our personality.
They make us authentically who we are.
But sometimes we need to address the shadow side when it is negatively affecting our work,
Our relationships and our life.
There is one word of caution before we begin.
Because we're working with emotions,
If you are someone going through grief and loss,
If you are working through trauma perhaps from childhood,
You may choose to do activities like this solely with a mental health care practitioner or a friend or a trusted spiritual advisor.
If you do decide to do this meditation with me,
And you feel emotionally unsettled,
Please stop at any time,
Take a break,
And if you need to,
Reach out to friends for support.
But for the most part,
Working with the shadow self can be a very positive experience.
Because it is a step in becoming your best self.
And your happiest,
Most fulfilled self.
And at the end of this activity,
You may choose to take out a journal and pen and jot down what you noticed about your experience.
So let's begin.
Go ahead and get comfortable either sitting in a chair,
Either with your feet firmly planted on the floor,
Or you might sit cross-legged with your hands resting in your lap.
Alternatively,
You might choose to lie down,
Relaxing your arms out at your side.
Take your time in getting comfortable,
Shifting your body and settling in.
For this activity,
We're breathing in and out through our nose,
Not trying to control the breath in any way.
In a moment,
I will have you create a visualization of people and things around you.
Don't worry if you can't visualize them perfectly.
You are using your imagination and just do the best you can.
The experience will work if you allow it.
So don't worry about doing it perfectly.
I'd like you to take a moment to acknowledge that there are many sides to your personality.
There's your playful side,
Your angry side,
Your happy and joyous side,
Your sad side.
Imagine that all of those emotions are people,
Or perhaps even animals,
Or even inanimate objects.
Imagine that all of these different personalities,
All of these different emotions that make up who you are,
Have decided to gather around you.
Take a moment and notice them gathering around you in your mind's eye.
This is not uncomfortable.
These are all parts of you.
There could be a few people,
Or many.
Now notice who and what is gathered around you.
For example,
You might notice a combination of men and women,
And energies that you maybe can't define,
Perhaps some animals,
And perhaps some things from nature,
Whatever they are.
For example,
If fear shows up,
Perhaps you see a little mouse.
You're just allowing them to gather without necessarily trying to label them in any way.
Once the group has gathered,
Invite them to separate on each side of you,
Without directing too much.
Invite the group to divide itself by the shadow or moon side,
Or the sun and light side.
And again,
None of these are bad,
The shadow or moon side,
And the sun and light side.
All of these emotions are valid,
They have served you,
And they make up who you are.
But we'd like to work with one element that is perhaps no longer serving you in the best possible way.
So now turn toward the shadow side,
And ask for one of the emotions to come forward.
You might see hands waved eagerly,
Or more than one entity trying to come through.
Just pull one emotion and allow it to come forward.
Is it male or female?
Is it human?
Is it an animal or an object from nature?
Perhaps it's a color or an energy without a definitive shape.
Allow it to be whatever it needs to be.
Ask it what emotion it represents.
Once you have identified the emotion,
I'd like you to ask it a question.
The question is,
In what way have you served me in the past?
I'll say that again.
In what way have you served me in the past?
And wait for an answer.
Allow any images to float up,
Things related to that experience.
And the next question is,
When is the first time you,
Meaning this emotion,
Made your presence known?
I'll say that again.
When is the first time you have made your presence known?
And notice what images and situations come to mind.
Now I'd like you to turn to this shadow side and thank it for its service.
It was an emotion that you needed in that time,
Either to help you move forward,
To keep you safe,
It in some way served to benefit you.
But by virtue of the fact that it's coming up in your shadow side in this activity,
Is a sign that maybe it needs a new assignment.
For example,
If you're someone who tends to make a lot of sarcastic jokes in the workplace,
Perhaps out of insecurity,
This new assignment could be asking this insecure side,
The sarcastic side,
To speak with kindness and confidence.
Its new assignment is to build people up.
So go ahead and ask this emotion to take on a new assignment.
Consider what assignment will you give it?
Now imagine this emotion has accepted its new assignment.
It is still there,
But this time it is going to go forward and work with you in a more productive way and allow it to fade into the group on either side of the group.
Perhaps it's now moving over to the light side.
If you'd like to try this one more time,
Ask for another volunteer.
Notice what energy comes forward.
Take note of how it presents itself to you.
And ask it,
What emotion are you?
And now ask it,
How have you served me in the past?
And if it's not readily apparent,
Ask it,
When is the first time you appeared in my life to help me?
Now take a moment to thank that shadow side.
Because remember,
Even negative emotions have their place,
But because it is coming to mind now,
Is a sign that it might need a new assignment.
So consider what new assignment you might give this emotion.
How might it express itself in a helpful and healthy way,
That supports you and your life's journey,
That supports your happiness?
And when you're ready,
Give it its new assignment.
Now imagine that this emotion has accepted its assignment.
Thank it again and allow it to rejoin the group.
And before we close,
Imagine that the shadow side and the light side have come together and you're honoring your whole self,
Understanding that all of these emotions serve you in some way and make up who you are.
And you can revisit this mindfulness activity at any time if you'd like to work with different emotions,
Different parts of yourself.
So when you're ready,
Go ahead and rock your head from side to side,
Wiggle your fingers and toes and bring yourself back into this present moment.
And when you're ready,
You can go ahead and open your eyes.
I invite you to take out a journal and write down what you discovered in your experience.
And notice over the next week how these emotions surface in your life.
And notice any positive changes.
Thank you for joining me.
