The shadow is the unconscious realm of the psyche that contains parts of ourselves that we repress,
Deny,
Or hide from others.
It can consist of traits,
As well as accompanying emotions,
Beliefs,
And desires.
It is often made up of the parts of ourselves that we do not like or are afraid to acknowledge.
Carl Jung believed that becoming conscious of the shadow is essential for self-knowledge and attaining wholeness within ourselves.
In this exercise,
We will explore our shadow material by bringing to mind a person whom we find particularly challenging,
And who might be reflecting our shadow back to us.
You can work with any encounter that you have had with this person,
Recent or old.
What matters is that it still holds an emotional charge.
Once you have decided on the person you would like to work with today,
You can let that go for now.
Just make sure you are sitting or lying comfortably.
Close your eyes.
Take a few deep breaths.
Just allow the mind and body to relax naturally.
Keep your attention on the breath for now.
If at any point you do get distracted,
Simply bring your attention back to the exercise.
And now,
Bring to mind the person and situation you are working with today.
Allow yourself to fully immerse in this memory.
Notice the feeling that comes up.
No need to analyse or judge it.
Simply allow yourself to feel it.
Now you are going to ask yourself a series of questions.
And rather than trying to think of an answer,
Just drop the question and see what appears.
What feeling is coming up for me right now?
How does this person come across to me?
Why is it so bad to be the way this person is?
What would happen if they never changed?
What is at the root of this that I really fear?
And now ask yourself,
How do I show up in the world to avoid being like this person?
How would I describe myself?
How does the way that I show up in the world oppose the way that the other person shows up?
What am I resisting in myself because of not wanting to be like them?
What would be possible if I did not fear being seen the way that I see this other person?
What would open up if I stopped defending against it?
Now remember that shadow work is not about excusing or bypassing injustice.
But it is about using these challenges as fuel for growth and understanding why they impinge upon our own mind in the way that they do.
The intention of this exercise is to become aware of shadow material.
Do not worry if you do not feel you fully identified it,
Or if satisfactory answers did not appear.
The shadow is not something that can be truly captured in a concept.
But trust that by doing this exercise,
Progress has been made,
And your psyche has what it needs for now.
So just bring your attention back to the room,
Noticing any sounds or sensations,
Take a deep breath,
And opening your eyes again in your own time.
