Core Wound Shadow Work Meditation

This powerful practice explores the origins and emotions surrounding our core wounds, and how these feelings can trigger our "shadow self" to appear, preventing us from becoming the best possible versions of ourselves. Please be gentle with yourself during this practice, as it may allow intense emotions, memories, or triggers to come to the surface.

Transcript

Hello and welcome to this core wound shadow work meditation.

This is a powerful practice I've designed to guide you through the depths of shadow work and into the light of healing and transformation.

That being said,

It's important to recognize if we aren't fully prepared to address the wounds that might potentially come up during this session,

So I ask that you follow your own intuition and your own wisdom by pausing at any point and returning at a later date when things maybe don't feel quite as intense for you.

If you are ready to take part then I invite you to get nice and comfortable,

Preferably lying down in a space where you feel safe and nurtured.

Taking a nice big deep breath and sighing out on your next exhale.

Truly feeling yourself arrive in this moment.

Preparing yourself for what's to come,

Maybe even setting an intention what wound do you feel is going to come up today during this guided practice.

What needs addressing,

What wants to be addressed so that you can move forward and continue on your healing journey by integrating the shadow and no longer ignoring it.

And as you lay there comfortably,

Considering your intention for today's session,

I want you to truly focus on deepening your breathing as much as possible.

We want to fully engage with our parasympathetic nervous system response because the deepest healing work is most effective when we aren't in a state of fight-or-flight.

When we're feeling safe,

Protected and nurtured is when we can fully allow our emotions to be felt.

And so breathing slowly and deeply is just another layer to this relaxation process and in creating this environment of safety which is essential to your healing.

Remember that it's completely okay if it takes time for you to fully settle in to this practice.

It's okay if it's a bit of a struggle to embrace the process.

You might come up against some resistance.

That's also perfectly okay.

Each time we choose to actively work with our shadow we are giving ourselves the opportunity to peel back the layers of our wounds and really uncover the truth that lies within them.

Giving yourself grace,

Giving yourself space and maybe even affirming to yourself,

I am providing a space of safety for myself so that my feelings can be felt.

And as you settle more deeply into this slow breathing you'll also become more mindful and aware of the thoughts that you're having.

Noticing the thoughts that are a part of this practice and the thoughts that aren't essential to it at all.

The thoughts that can be put to one side that can be looked at later on,

The to-do lists,

The homework,

The workload,

Whatever it is you have on your plate doesn't need to be addressed right now because you are here listening to this guided meditation for a reason.

And so on your next exhale I want you to fully let go of any thoughts that aren't essential to this moment.

And knowing that thoughts will come and go,

You're only human,

But on every exhale you can let them go.

You can bring focus back to the sound of my voice and what is happening for you in the inner world.

And now that we're feeling more relaxed and more present,

I want you to bring forward this core wound,

This shadow aspect of yourself that is the reason why you found yourself here today.

Allow the wound to come to the surface if you aren't sure what it is exactly,

We will give some time for it to slowly and gently float to the surface like a cork bobbing on the top of water.

Now this core wound might be something that you deeply dislike about yourself.

It could be an undesirable quality that you have,

And by undesirable I mean that is your judgment of this part of yourself,

Not that that is entirely the case.

This core wound could be a time when someone hurt you very deeply,

Something they said or did,

And you carried it around with you for far too long.

It could be an envy,

Jealousy,

Nastiness that exists within you that you wish would go away.

However,

As hard as you work,

And as much as you try,

You can't deny the feeling.

And so this core wound,

Or this shadow aspect that is showing up for you in this moment,

It's rising up so that it can be truly felt,

Understood,

Acknowledged and let go of.

So let's spend some time with this wound,

With this shadow aspect.

And it might appear to you as a word,

Maybe it's a word that someone has said to you that hurt you deeply,

Or a word that you say to yourself.

Maybe it's an energy that you can feel is hanging around you,

Maybe it's a trigger in your life that you keep being exposed to.

Your environment giving you these little subtle nudges that it's time to work through this trigger.

And let's acknowledge it.

Let's see it for what it is,

Let's feel it for exactly what it is.

And then allow yourself to slowly sink down into the depths of this core wound,

Of this aspect of your shadow.

You might feel yourself becoming heavier and heavier You might feel yourself becoming heavier and heavier as you fully embrace the feelings that come with this wound.

And as you find yourself spiraling,

Burrowing deeper down into this core wound,

You'll start to notice the path it has trodden throughout your life.

The past week,

Month,

Year,

Or even years of your life.

The heavy footprints you have felt time and time again.

And so let's observe some of those moments.

Some of the moments where the core wound truly showed itself.

And let's observe it as though we're taking the back seat and watching a movie.

How has this scene played out for you?

And with each breath,

You're journeying deeper into the essence of this wound.

Allowing it to unfold before you.

Noticing and observing the energy and impact it has had on these moments throughout your life.

Maybe even re-experiencing the emotions that came up at the time.

But knowing that that is a sacred part of the healing process.

Of acknowledging how deeply something affected us.

And that we no longer want to give it the power to do so.

And now that we've spent some time becoming very deeply entwined with this wound.

We may feel those heavy woven threads of this experience almost tying around us or attached to our wrist by a piece of string,

A piece of rope.

And let's visualize that for ourselves.

Let's take every single memory,

Every single trigger,

Every moment in which this is showing up for you in your everyday life and place it into the image of a cord or a piece of string.

That is attached to your wrist.

Now notice what that cord feels like.

It probably feels heavy because it's been weighing you down for a long time.

Noticing what color it is,

The texture of the rope.

But also how tightly it is tied to you.

Is it loose and ready to slip off at any moment?

Or is it tightly tied on there with intricate knots that you couldn't begin to understand how begin to understand how to untie?

Is it tight around your wrist cutting off the circulation almost?

Or is the string abrading your skin?

No matter what the string looks like or feels like,

What we do know is that it isn't serving us any longer.

That this wound has shown up as a shadow aspect of yourself.

When this core wound likes to show up in your life,

Be it when you're triggered,

When you're around family,

When you're alone with your own thoughts even.

It doesn't help you show up as the best version of yourself.

It makes you sink into old patterns,

Old behaviors,

And old responses that are no longer part of who you are anymore.

It just isn't who you are anymore.

And so it's time for us to update our nervous system.

Reboot the information that it has had from something that happened before,

Before we were this version of ourselves.

And to start afresh without being afraid of triggers or traumas.

Of course there will be others that show up,

But this one in particular,

This one that we are addressing today,

Is the one that will be the most important.

This one in particular,

This one that we are addressing today,

It's ready to leave.

And so let's begin to let go of these cords,

These attachments,

This core wound that is tightly wound around you.

You might want to untie the cord around your wrist yourself.

You might visualize it dissolving into light.

You might draw a pair of scissors or a knife and cut the cords yourself.

Whatever method resonates,

But trusting that you are clearing this energy and transmuting this core wound into an experience you once had,

And allowing that shadow aspect of yourself to be a part of you.

To not need to show up so frequently anymore,

Because its attachment to this core wound will dissolve just as the rope attached to your wrist will dissolve too.

Noticing how it feels for you when that cord has been removed.

Noticing that the shadow becomes quieter and quieter without the fuel to back it up.

Knowing that this simple practice has enabled you to go beyond the conditioning and trauma that you've experienced.

And in this moment,

You are nothing but pure light and love.

You are taking care of yourself,

You are bettering yourself.

You are upgrading your energies and finding peace and tranquility within yourself.

Finding the higher path and letting go of these low vibrational energies or experiences that have lingered with you for too long.

And with each breath,

You're going to come out of this heavy feeling from where we dived into the depths of this core wound.

And rise up,

Back,

Back,

Back,

Until you feel yourself land within your physical body once more.

Noticing how you feel now and how your emotions have moved through this process.

Using the power of breath to steady yourself,

To anchor yourself back into the present moment.

And as we begin to wiggle our toes and our fingertips,

Landing back into the room.

Landing back into the room.

Know that you are so capable of healing,

Transmuting and transforming any wounds that may arise.

And you can have a curiosity for when your shadow likes to show up,

And you start acting as a lesser version of yourself.

Now that you've undertaken this practice,

You know that you can dive in and retrace the path of why this behavior and these feelings are showing up for you.

Please thank yourself for showing up for this practice today and honoring your healing journey.

Thank you so much for listening.

And I'm sending you so much love on your journey.

I hope to see you again next time.

Many blessings and take care.

Thank you.

Reviews

Thanks Naomi, this was a little hard as I hide my shadows and forget about them. Im new to this meditation journey and journalling.

This was absolutely beautiful. Thank you providing a safe space for us to process some shadow aspects of ourselves. Your voice is extremely soothing and comforting. I will be revisiting this! (After I let this integrate a bit 😂) Thank you!! 🙏🩷✨️

I found this unexpectedly beautiful to work through. Clarity and calm prevail. Thank you 🙏🏻

Fantastic thank you for the lovely meditation meditation