Shadow Work for Beginners: How to Get Started

If you’re here, you’ve probably heard the term “shadow work” and you have a vague idea of what it is. However, you don’t know if it’s really for you, how much work is “work”, or how to get started.

If this is you and you’re totally new to shadow work, this guide on shadow work for beginners will explain what it is, why it’s important, and how to start your journey.

What Is Shadow Work?

Firstly, let’s get clear on what shadow work – and your shadow – actually is.

The concept of the shadow comes from Carl Jung, a Swiss psychoanalyst.

He believed that our shadow is the part of us that resides in our unconscious mind.

Growing up, we push certain aspects of ourselves into our unconscious mind because they’re deemed unlikeable, undesirable and ultimately “negative”. As human beings – especially children – we yearn to be liked, loved and accepted.

For many, it goes deeper than this: it’s not just about being liked, it’s about survival.

So, we learn to hide the parts of us that might threaten this.

These parts are often “negative” traits, such as jealousy, anger, or selfishness. However, this can lead to more “positive” traits being suppressed as well. For example, if you have a family that puts a lot of focus on STEM subjects in school, you may stifle your creativity in search of approval.

Factors that can lead to the development of our shadow are:

• Culture
• Society as a whole
• Upbringing
• Family values
• Trauma

When we ignore the shadow, it can manifest in unconscious behaviours (particularly in high-stress, high-pressure situations); projection onto others, which can negatively impact our relationships; or even physical and mental health issues.

Facing it allows us to reclaim lost parts of ourselves, improve relationships, and achieve a greater sense of authenticity.

Shadow work involves meeting, accepting, and integrating your shadow so that you can become your full, authentic self.

What are the benefits of Shadow Work?

Before diving into techniques, it’s important to understand why shadow work can be so beneficial for us. Here are some of the key benefits:

1. Self-Awareness: By meeting your shadow, you learn about your true self, including the parts you’ve tried to suppress.
2. Improved Relationships: Understanding how you might project your shadow onto others helps reduce conflicts and promotes healthier interactions.
3. Emotional Healing: Facing repressed parts of yourself and your emotions can lead to profound healing and inner peace.
4. Personal Growth: Integrating your shadow allows you to access your real potential and live authentically.
5. Enhanced Creativity: Many creative blocks stem from unresolved limiting beliefs that shadow work can help relieve.

Starting shadow work was one of the most self-empowering steps I took in my own journey. Your shadow permeates every part of your life, whether you realise it or not, and bringing them into the light makes you feel… whole.

Is shadow work dangerous?

So, you’re uncovering parts of yourself that you’ve hidden and the reason they’ve been hidden is potentially trauma-based… this all sounds pretty dark right?

Well, it’s true that shadow work isn’t easy. It forces you to confront parts of yourself that you’ve buried for a reason.

However, for me, shadow work feels like exercise: difficult and even uncomfortable while you’re doing it but afterwards, you feel like a weight has been lifted. You might even feel enlightened or more understanding of what makes you – and other people – tick. And ultimately, it’ll help you feel so fulfilled in the long run. It’s a marathon, not a sprint, but so worth it.

Like exercise, shadow work itself isn’t necessarily “dangerous” but do make sure to research first and potentially even consult an expert if you need someone to point you in the right direction.

Also, work on self-compassion and self-love alongside it. Make sure you’re practising self-care and being gentle with yourself.

Therefore, no, I wouldn’t say shadow work is dangerous, but make sure you approach it with respect and be ready to embrace true change.

How to Start Shadow Work

Now, with all that out of the way, here are shadow work activities for beginners:

1. Create a Safe Space

Shadow work usually requires vulnerability and openness, so it’s important to feel safe and undisturbed.

Choose a quiet, private space where you can reflect without interruptions. You might feel drawn to play a certain type of music, light candles, or hold items that bring you comfort.

2. Cultivate Self-Compassion

One of the first things I tell my shadow work students is to work on self-compassion before diving head-first into shadow work.

Thoughts, emotions, beliefs and even memories that you’ve buried may come up. You might even feel guilt or shame over some of the shadow traits that you discover on your shadow work journey.

Shadow work often involves facing uncomfortable truths about yourself… but transformation isn’t always pretty.

Approach this process with kindness and curiosity, not judgment. Note down any observations you make about how you’re feeling.

3. Shadow Work Journaling

Journaling is one of the most effective tools for shadow work. I talk about it all the time in my tiny corner of the internet.

Journaling not only allows you to get all of your thoughts down on paper so that you can unpack them or even just vent, it also helps you look back at the progress you’ve made, which is so helpful at certain points.

Using prompts is PERFECT for beginners because, if you don’t know where to start or what to write, they literally PROMPT you. They take so much unnecessary guesswork out of the whole process and prevent decision fatigue.

I have a post with 100 shadow work journal prompts if you want to get started with those.

Be open and honest – you never have to show anyone what you’ve written.

4. Use Guided Meditations for Grounding and Centring

Grounding and centring are also really important practices to get into if you’re going to start shadow work. They help dispel unwanted energy and keep you feeling stable and safe. Some techniques include:

• Putting your bare feet on the ground
• Visualisation techniques
• Breathwork
• Yoga

However, the simplest way to ground and centre yourself if you’re just getting started with shadow work is guided meditation. YouTube is a treasure trove of guided meditations specifically for grounding and centring.

Try a few, pick your favourites, and listen to these before and/or after you’ve practised shadow work.

5. Reflect on Projections

Projection occurs when we attribute our own suppressed traits to others.

For example, you might dislike someone for being “arrogant” or overly confident, in your eyes. However, this might mean that you’re actually stifling your own confidence and this is why they annoy you.

Next time you find yourself getting annoyed at someone, ask yourself:

• What bothers me about this person, and why?
• Could this trait exist within me, even in a different form?
• How can I embrace or transform this aspect of myself?

6. Celebrate Small Wins

Shadow work is a marathon, not a sprint. You’ll most likely be practising it for the rest of your life as with new experiences come new limiting beliefs, fears, and traits. Our shadow may start forming in childhood but I would argue that it continues to grow with us.

Acknowledge and celebrate your progress, no matter how small.

Tips for Success With Shadow Work

• Start Slowly: Shadow work can be intense. I always think of it like a muscle that you need to train. Start by just choosing one shadow work activity or journal prompt a day and, if you feel called to, increase this with time. Think little and often.
• Stay Grounded: Practices like yoga, breathwork, or spending time in nature can help you stay balanced.
• Consider Professional Support: If you’re working through trauma or find the process overwhelming, a therapist or coach can provide guidance. I’m an accredited shadow work coach and, if you’re new to shadow work, I’m happy to recommend one of my workbooks.
• Be Patient: Trust the process and allow yourself to grow at your own pace.

Final Thoughts

Shadow work is a powerful tool for personal transformation.

By meeting and embracing your shadow, you can unlock hidden strengths, heal old wounds, and live a more authentic life. Though it requires courage and commitment, the rewards are – as I keep saying – very much worth it.

Start small, be kind to yourself, and trust the process. Over time, you’ll discover that your shadow isn’t scary. It’s just hurting and needs support. Relatable.

If you want to start shadow work today, I have a Shadow Work Workbook that’s great for beginners.