What Is Shadow Work, Really?
A Somatic Guide to Integrating Your Hidden Self
Shadow work.
It sounds a bit “strange”, doesn’t it?
The kind of phrase you might scroll past because it feels ‘woo-woo’, or maybe too mystical.
At its core, shadow work is about facing the parts of yourself you have exiled. Not because you’re hiding something terrible. More because, at some point, those parts didn’t feel safe to express.
You might notice your shadow when you overreact to something small.
Or when jealousy creeps in.
Or when you feel strangely numb in a moment that should be meaningful.
It’s not always obvious, but it’s there.
What Is Shadow Work?
Carl Jung came up with the term “shadow.” He was talking about the parts of ourselves we repress or disown, the stuff we’re not totally conscious of, but shapes us anyway.
It’s not all “dark” traits. Sometimes it’s sensitivity. Or needing help. Or wanting attention. Things that got you in trouble as a kid, or made you feel exposed.
Shadow work is the process of getting to know those parts.
Gently.
Honestly.
Not to get rid of them, but to understand how they show up
…and maybe why.
Sometimes it looks like realizing the thing you dislike in someone else is actually something you’re uncomfortable owning in yourself.
Like when you get annoyed at someone’s confidence and later realize, oh, right, I’ve been taught to play small.
But it’s not always that clean. You might feel a reaction in your body without any clear reason. Or have a memory pop up that doesn’t totally make sense.
That’s okay.
The work isn’t always linear.
Why the Body Matters
Your shadow doesn’t just live in your head. It lives in your muscles. Your breath. Your posture.
Think of how you physically respond when you feel exposed or judged.
Maybe your chest tightens. Maybe your shoulders lift. Maybe you freeze.
These responses are clues.
When we talk about somatic shadow work, we’re talking about noticing how your body holds the parts you’ve hidden.
It could be as simple as:
Noticing the tension when you feel left out
Feeling the drop in your gut when you say yes but mean no
Becoming aware of the way you brace yourself in certain conversations
How to Start (Without Overcomplicating It)
Start with curiosity.
And maybe a bit of patience.
Here’s a way in:
Get quiet. Not deep meditation, but a moment to yourself.
Think of a recent moment that felt off. Not traumatic, just a bit charged.
Notice what your body did. Did you shut down? Get flushed? Fidgety?
Ask: What was I trying not to feel in that moment?
Don’t try to fix it.
Just stay with the question.
If a thought, memory, or emotion comes up…
welcome it, even if it doesn’t make sense.
Some days, nothing much will happen. Other times, you’ll feel something shift. A softness, maybe. A name for something you didn’t realize needed one.
What Comes After?
Sometimes the insight is clear: “I was trying to be liked, so I betrayed myself a little.”
Other times, it’s vague. A lingering discomfort that eventually turns into self-recognition.
One thing that helps: speaking kindly to the part that showed up.
Not in a cheesy affirmation way. More like:
“You make sense.”
“You were trying to protect me.”
“I hear you.”
If this part of you feels like a specific identity… maybe the “people-pleaser,” or the one who never asks for help, you might want to explore The Return. It’s designed for parts work and shadow patterns rooted in identity.
If you notice your body reacts strongly… like you shut down or get overwhelmed, check out The Repattern. It focuses on nervous system support. That might be a better place to begin.
Keep It Loose
Not every shadow needs to be processed. You’re not a project. Sometimes, just noticing is enough.
You might feel more compassion toward yourself one day, and then get totally reactive the next. That doesn’t mean you’ve regressed. It means you’re human.
The point isn’t perfection. It’s honesty.
If you remember one thing, let it be this:
the parts you avoid often carry the exact thing you’ve been missing.
Not always. But sometimes.
And that’s a good place to start.
I used AI for editing and SEO, but every piece is reviewed and finalised by me to stay true to my voice.