Shadow Integration Process

“Everyone carries a shadow, and the less it is embodied in the individual’s conscious life, the blacker and denser it is. At all counts, it forms an unconscious snag, thwarting our most well-meant intentions.”

~ Carl Jung

The word "shadow" was coined by psychotherapist Carl Jung to describe the rejected and denied parts of the psyche. Shadow integration is a process of bringing the hidden parts of yourself up into the light of your present-moment consciousness to be loved.

To begin the shadow integration process, you must sense inside your unaccepted parts of self. Here are a few ideas to help you get started:

1. Sit in Silence: Because our world encourages distraction, it is common to be unconscious of the rejected parts of ourselves. So, to do your shadow work, you must be willing to sit in silence—free from distractions—and sense what feels alienated inside you. 

2. Welcome the Darkness: As you sit in silence, whatever has been delegated to the basement of your psyche will start to rise to the surface of your awareness to be accepted and loved. In your silence, you might hear unfamiliar thoughts, feel uncomfortable, or notice a sore place in your body calling for your kind attention.

3. Stay With Your Discomfort: Your shadow will communicate non-verbally through emotions. Be prepared to sit with your strong emotions to determine what they want to convey. As you stay present with your uncomfortable emotions, be open to vague impressions that might come through imagery, memories, sounds, colours and feeling tones.

4. Name Your Emotions: Your emotions are a form of nonverbal communication, and finding words for them brings them into your conscious awareness. See if you can find words for what your emotions are telling you.

5. Stream of Consciousness Art and Writing: A great way to do shadow work is to name and write down your emotions as you’re experiencing them. Or, if you prefer, you can create spontaneous art in response to what your emotions need to express. Stream-of-consciousness art and writing provide an uncensored way to see and listen to your shadow.