What is shadow work?

What Is Shadow Work?

Have you ever reacted strongly to something—or someone—and then wondered, why did that bother me so much? Or maybe you’ve caught yourself repeating the same emotional patterns, even though you promised yourself you wouldn’t go there again. That’s the shadow peeking through.

Shadow work is the sacred process of meeting the parts of yourself that you’ve hidden, suppressed, or rejected—whether consciously or unconsciously. These aren’t necessarily bad parts. They’re often wounded, misunderstood, or simply unintegrated. Think of them as younger versions of yourself still waiting to be seen, loved, and welcomed back home.

I’m not a psychologist or a licensed therapist, and this isn’t professional mental health advice. (I have added a suggested reading list to the bottom of this post if you'd like more information) What I share here is simply a collection of insights and practices that have helped me, and others begin to explore the hidden layers within. Sometimes, this kind of work is best done with the support of a qualified guide. And sometimes, the quiet tools—like journaling and automatic writing—can gently begin the unfolding.

Automatic writing, in particular, can be a beautiful way to connect with your higher self. When we let go of overthinking and write from the heart, messages often emerge that are surprisingly wise and deeply healing.

Types of Shadow Work

1. Inner Child Healing

Reconnecting with your younger self to tend to unmet needs, fears, or forgotten dreams.

2. Mirror Work

Looking into your own eyes in the mirror and meeting what rises to the surface—with compassion.

3. Emotional Triggers as Teachers

Instead of pushing them away, ask: What’s this reaction trying to show me about myself?

4. Journaling & Automatic Writing

Stream-of-consciousness writing can be incredibly revealing. Try setting an intention and letting your pen move freely. You may be surprised at what emerges.

5. Dreams & Symbols

Your subconscious often communicates through symbols. Recurring themes in dreams can point to unacknowledged aspects of yourself.

6. Projection Awareness

When someone bothers you deeply, ask: What about them feels familiar? It may be a quality or experience you haven’t fully integrated in yourself.

7. Shadow Dialogue

Give your shadow a voice. Write a conversation between you and the part of yourself you’ve been avoiding. Listen without judgment.

Why Shadow Work Matters

Shadow work doesn’t mean something is wrong with you. It means you’re ready to stop running. It means you’re brave enough to look within and offer grace to the parts of you still waiting for light. The more we befriend our shadows, the more peace we carry.

Reflection Prompts

1. What’s something that triggers me—and what might that be revealing?
2. Is there a part of myself I’ve tried to hide from others?
3. What emotion have I learned to suppress, and when did that begin?
4. Who in my life reflects something I’m uncomfortable with in myself?
5. What would my inner child say if they were allowed to speak freely?
6. Can I invite my higher self to help me understand a shadow I’m ready to meet?

Suggested Reading List for Shadow Work

These titles cover various aspects of shadow work—from Jungian psychology to spiritual integration—curated with your metaphysical and intuitive audience in mind:

Core Shadow Work + Inner Healing

• “Owning Your Own Shadow” by Robert A. Johnson
  A brief, poetic, and clear introduction to the shadow and how it operates in daily life.
• “The Dark Side of the Light Chasers” by Debbie Ford
  A beautiful, compassionate guide to uncovering and integrating disowned parts of the self.
• “Meeting the Shadow” edited by Connie Zweig & Jeremiah Abrams
  A deeper dive—this is a rich anthology of essays on the shadow from many perspectives, including Jungian psychology and spirituality.

Inner Child, Triggers & Emotional Work

• “Homecoming: Reclaiming and Championing Your Inner Child” by John Bradshaw
  A classic on inner child healing and its connection to early wounds and behavioral patterns.
• “It Didn’t Start with You” by Mark Wolynn
  Explores inherited family trauma and how unresolved emotional patterns can live in our subconscious.

Intuitive/Spiritual Shadow Integration

• “Women Who Run With the Wolves” by Clarissa Pinkola Estés
  A deeply intuitive, mythical exploration of feminine psychology—touches on shadow through storytelling.
• “Lighter” by Yung Pueblo
  For those who enjoy poetic and accessible reflections on healing, triggers, and letting go.
• “Anatomy of the Spirit” by Caroline Myss
  Not exclusively about shadow, but a fantastic companion for understanding how emotional/spiritual imbalances manifest in the body.