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Being human means having many different sides, including some that are visible and others that are not. Through self-discovery, we can reconnect with all parts of ourselves and foster more self-acceptance.
We all have parts of ourselves that we’re aware of. But within us also lies the shadow — aspects we may have hidden and rejected, according to yahoo!life. These parts are often the result of childhood experiences that teach us what is acceptable. Yet they can also contain untapped gifts like creativity. Shadow work helps us bring them to light and become whole.
What is Shadow Work?
At its heart, shadow work is a way to lovingly explore the hidden parts of ourselves. “Shadow work is a psychological self-exploration process that encourages individuals to examine and integrate the unconscious aspects of their personality, often referred to as their ‘shadow,’” Nathan Brandon, a psychologist, tells yahoo!life.
Uncovering these parts is the key to living a more peaceful life. Repressed aspects can lead to emotional triggers, dysfunctional or unhelpful patterns, and experiencing dissatisfaction, Dr. Janine O’Brien, a psychologist, explains.
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The Spiritual Side of the Practice
Shadow work can also be a deeply spiritual experience, according to a blog on the Maine Shaman website. In shamanism, the parts of ourselves that we view as weak or flawed are believed to hold transformative and healing power.
Through learning from what’s hidden we can restore balance within and heal our spirit. Understanding our shadow also enables us to discover our deep-seated truths and gain insight into the shared human experience that unites us all.
The Benefits of Shadow Work
Shadow work can be a powerful tool for psychological healing, deeper self-awareness, and personal growth, according to verywell mind. Through facing the uncomfortable parts of ourselves we’ve ignored or rejected, we gain insight into our motivations and behaviors. The work allows us to make better choices, while also reducing feelings of shame and anxiety tied to past experiences.
“By exploring the shadow self without judgment we can then move towards accepting these parts of ourselves and bring these shadow parts to our conscious awareness where we can work on having healthier new reactions when triggering events occur,” says Liz Hughes, MEd, LPCC, founder and therapist of Mind Body Therapy.
As we integrate these aspects, we may uncover strengths or creative gifts that were previously buried. This can cause a significant shift in how we view ourselves and the world around us, allowing us to have more courage, confidence, and live a more authentic and fulfilling life.
How to do Shadow Work
If you’re ready to begin shadow work you can do it through mindfulness meditation to observe your shadow aspects without reacting immediately and participate in a shadow work workshop. Another way to do shadow work is to pay attention to when you may feel triggered in daily interactions, for example while browsing social media, and asking yourself what’s behind what you’re feeling.
Other steps include seeing a therapist, who can help you view your traits with more compassion and less judgment and starting a journaling practice, which can help you focus on your emotions and thoughts. While writing in your journal, look out for patterns or themes that you feel strong emotions around or bring up feelings of discomfort.
Positive affirmations can also make a difference, Keila Shaheen, a behavioral therapy practitioner and author of “The Book of Shadow Work,” tells TODAY. “I’m a huge fan of positive affirmations. I place mantras you know — on my office desk, in my bathroom. I stick one in my backpack,” said Shaheen.
Shaheen recommends self-compassion affirmations when it comes to the practice. “When doing shadow work you might experience yourself being hyper-critical in the moment. So a self-compassion affirmation could sound like ‘I am noticing my imperfections but I am choosing to love, embrace, and accept myself right now,’” she added.
Embracing what’s hidden in the dark and bringing it into the light, may be what’s necessary to live a freer, more peaceful, joyful, and compassion-filled life.
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