When you are ready to begin shadow work, find a safe, comfortable space to sit, and give yourself enough time so you are not disturbed. Once situated, take five to ten deep breaths through your nose, filling the belly and chest, and breathe out slowly through your nose. Notice the sounds and senses around you. Focus on the soothing rhythm of your breath.
Recall a memory that you have been unable to heal. If you are overwhelmed, you can draw a Tarot or Oracle card to help guide you to which memory or emotion needs your attention in this moment.
Place yourself back in the memory as if you are reliving it. Take note of what emotions you feel, where in your body you feel them, and what other thoughts resurface.
Now analyze this moment. Take a step back and ask yourself:
- How did this moment make me feel?
- Where in my life do I feel these same emotions mentally and physically?
- What other memories or thoughts are coming to the surface?
- Why was this moment so painful?
- Why do I think I’ve been unable to let this go?
- What would my life look like if I could release this memory?
- Am I ready to let this go?
You can journal your answers, speak your thoughts aloud, or simply think them over. When you feel ready, take ten more deep breaths. With every inhale imagine your body absorbing a powerful light, and with every exhale imagine the memories and attached emotions disappearing with your breath and floating away. You may find it helps to yell or throw your arms up in the air to give more fire to your release.
Once finished, engage in a self-soothing, quiet experience, such as meditation, taking a bath, going for a walk, journaling some more, or painting your experience.
You may feel wonderful right away, or you may feel like you’ve been run over by a truck. The important thing is you’ve exposed this memory from your shadow into your light, and you’ve accepted it for what it was. It can now integrate with your awareness, new triggers will start to make sense, and you will begin to feel lighter and more connected to yourself.
Keep doing this exercise. Give plenty of time to process and reflect between sessions. Go easy on yourself, especially if you’re not seeing the progress you are expecting. You are growing in a way that cannot be seen but is deep and painful. And so very beautiful.
