by Oli Anderson, Transformational Coach for Realness
How To Get Started With Shadow Work So You Can Live Your REAL Life
Many of us go through life feeling like something’s missing – like there’s an endless ‘itch’ that can’t be scratched or a kind of Void that can never be filled no matter how hard we may try:
We might keep ourselves busy, chase achievement, numb out with distractions and escapism, or try to curate the ‘perfect’ image of who we are but, deep down, there’s a quiet whisper that keeps telling us the same thing:
“This isn’t the whole story. There must be ‘more'” (whatever that even means).
This whisper comes from the Shadow Self – the hidden ‘parts’ of ourselves that we’ve pushed away in order to survive and to feel acceptable in the eyes of our deepest fears about ourselves and the world and the people that we share it with.
If you’ve landed on this article (maybe because you’re searching “how to do shadow work for beginners” or something along those lines) then you’re already further along than the path than most because you’ve already started to raise AWARENESS, so you’re willing to look at yourself honestly and to cultivate a real sense of ACCEPTANCE…and that’s where all true growth begins so you can start taking real ACTION.
(Awareness, Acceptance, and Action is the transformational pathway I walk my coaching clients through and it works every time).
In this beginner’s guide to Shadow Work, we’ll explore what shadow work really is, why it’s so important, and how you can start doing it safely and effectively – even as a complete beginner. I’ll also give you three powerful exercises you can use right away to begin the process of integration.
Let’s dig a little deeper:
How to Do Shadow Work for Beginners: What We Cover in This Article
- How To Get Started With Shadow Work So You Can Live Your REAL Life
- What Is Shadow Work?
- The Survival Strategy That Backfires
- The Shadow Dance
- The Ego Is Just a Judgement
- Why Shadow Work Matters
- Shadow Work for Beginners: 3 Practical Exercises
- How to Do Shadow Work for Beginners: Bringing It All Together
- Shadow Work for Beginner’s: A Final Word
What Is Shadow Work?
Shadow work is the process of facing, accepting, and reintegrating the parts of yourself you’ve hidden away and sent into exile.
The Swiss psychiatrist Carl Jung first popularised the term “shadow” to describe the unconscious aspects of the psyche, but the idea is as old as humanity itself because it’s just a part of the human condition and it’s something that absolutely every human being past, present, or future will have to contend with at some stage in their lives.
Despite popular misconceptions, the shadow isn’t just the ‘bad’ stuff that you’d rather not admit to – like anger, envy, or selfishness – it also contains the ‘good‘ stuff you’ve been too scared to own: like your capacity to love, your spontaneous joy, your real creativity, and even your true strength.
These qualities may have been shut down because, at some point in your life, showing them wasn’t safe and so you disowned them and created a version of ‘You’ that had these parts (apparently) removed.
Maybe you were shamed for crying, so you learned to suppress sadness; maybe you were ridiculed for being too enthusiastic, so you turned down your joy; maybe you expressed anger and were punished, so you buried it deep down there in the Shadow Territory.
To survive, you built a mask which was supposed to be a substitute for the REAL version of yourself but without these ‘parts’ on display – the ego:
The ego is a kind of false identity you wear to stay acceptable in the eyes of others but, in doing so, you truncated the real you and then eventually forgot that you were wearing a mask in the first place (because you started to think you were the mask).
This is when the problems really started.
The Survival Strategy That Backfires
Of course, at the time of putting the mask on, the strategy works (which is why every body uses this strategy):
Children (and even adults) adapt by hiding what’s not welcome but the problem is that – in the long term – this self-exile backfires because, instead of being whole, we become fragmented and so the cost of hiding parts of ourselves is disconnection – first from our inner truth, then from others, and finally from life itself.
The symptoms of disconnection are all too familiar in modern life:
- Restlessness
- Anxiety
- Depression
- Rage and irritability
- Frustration
- A chronic sense of emptiness
- Overthinking
- Addiction
- Relationship breakdowns
- Perfectionism and self-sabotage
- A feeling that you’re living someone else’s life
Sound familiar?
These aren’t random flaws:
They’re signals that you’re living in the Void because you became disconnected from the truth at some level and so the Shadow is calling out to you to invite you back home.
The Shadow Dance
The ego and the shadow are in constant interplay – a push and pull I like to call the Shadow Dance.
Essentially, it goes like this:
The Ego says: Don’t show this part of yourself. People won’t accept it.
The Shadow replies: But I am part of you. I want to be seen.
This back-and-forth creates inner tension, which plays out in your outer world:
For example, maybe you suppress your anger until it bursts out in destructive ways.
Maybe you hide your tenderness and then complain that no one understands you.
Maybe you bury your creative spark and wonder why life feels flat.
The Shadow Dance continues endlessly until you transcend the ego’s current version of reality and re-embrace what’s been hidden.
This means that Shadow Integration is always the best way to stop dancing in circles.
The Ego Is Just a Judgement
Here’s something that can be confusing at first but that will set you on the path to wholeness once you grasp it:
The ego isn’t real because it’s just a mental construct serving as a judgement against your realness.
It whispers lies like “You’re too much”, “You’re not enough” “You must be this certain specific way to be loved” and so – as long as you keep believing and buying into these judgements – you stay cut off from your realness.
Again, when you’re cut off from truth, you live in what I call the Void: that haunting sense that you’re going through the motions of life but never truly alive or connected to anything real at any level (because you’re not – you’re filtering reality through the ego and so always at least one-step removed).
Shadow work is the way out of the Void because it’s the process of peeling back the ego’s false judgements so you can remember who you really are and start taking real action (instead of sending yourself on wild goose chases to uphold the illusion).
Why Shadow Work Matters
So why go to all this trouble of doing the difficult work of facing the hidden ‘parts’ and owning the shadow self?
Basically, because if you want to feel fully alive, connected, and in flow with life, then you have no choice.
Shadow work isn’t just a spiritual hobby; it’s essential.
Most of the problems we face – whether personal, relational, or societal – stem from unintegrated shadows:
- That restless feeling that nothing satisfies you? Shadow.
- The pattern of sabotaging your own success? Shadow.
- The inability to trust others or yourself? Shadow.
- The endless chase for external validation? Shadow.
- The fear of intimacy? Shadow.
- Etc. Etc. Etc.
Until you integrate your shadow, you’re trying to live life with only half your self but integration brings wholeness and wholeness brings trust, vitality, and peace.
Shadow Work for Beginners: 3 Practical Exercises
If this all sounds heavy, but don’t worry – shadow work doesn’t have to be complicated.
In fact, the simplest practices are often the most powerful.
Here are three beginner-friendly exercises you can start today:
1. Journal Prompt: Meeting Your Shadow
Journalling is one of the safest ways to begin shadow work because it creates space between you and your thoughts.
This means that you get to witness the hidden parts of yourself without being overwhelmed by them and from a place of safety instead of threat (because the ego sees these hidden ‘parts’ as threats…which they are but only to the ego which is unreal as we have seen).
Try this prompt:
- Think of a situation that triggered you recently (an argument, rejection, or moment of embarrassment).
- Write down everything you felt and thought – even if it seems petty, irrational, or ugly.
- Then ask: When have I felt this way before? Trace it back as far as you can and you’ll probably find that you’re just rehashing some old script or unresolved emotion rather than anything in present-day reality.
- Finally, write: What part of me am I disowning here?
Don’t edit, don’t censor, and simply let the truth spill onto the page:
This simple act of self-honesty is integration in motion.
(If you want to understand the mechanics of your projections even more then check out this article: Projection: It Takes One to Know One).
2. Somatic Exercise: Befriending the Body
The shadow doesn’t just live in your mind; it lives in your body because all of your unfelt emotions get stored as tension, numbness, or tightness.
This is why shadow work must include the body and can never just be a thought experiment or cognitive exercise.
Try this practice:
- Find a quiet place and sit or lie down comfortably.
- Bring attention to your breath and slow it down (nose breathing is the best thing to do here as it activates the parasympathetic nervous system).
- Scan your body for areas of tightness or discomfort.
- Place your hand on that area and breathe into it. Imagine giving that part of your body permission to speak.
- Ask gently: What are you holding on to? What do you need?
Sometimes you’ll get words, sometimes images, sometimes just a feeling – whatever it is, stay with it and just ‘listen’.
By listening to the body instead of shutting it down, you allow the shadow to release safely and start to experience those unresolved emotions and parts (etc) as minor discomfort instead of the actual threat the ego will try and tell you it is.
3. Visioning Exercise: Reclaiming Your Wholeness
Shadow work isn’t about dredging up pain for the sake of it – it’s about reclaiming the fullness of who you are.
A powerful way to do this is through visioning exercises like this simple one:
Try this exercise:
- Close your eyes and imagine a version of yourself who is completely whole – nothing hidden, nothing fragmented.
- Notice how they stand, how they breathe, how they interact with others.
- Ask yourself: What qualities does this version of me embody that I’ve been hiding?
- Write them down. Then, choose one quality to practise in a small, safe way today by taking the quality and figuring out how to ACT on it.
For example, maybe your whole self is joyful so you allow yourself to laugh loudly instead of holding back; maybe your whole self is assertive and so you speak up in a meeting instead of shrinking.
Each small act is a step back into realness and will put you back on the path of growing real.
(If you want even more Shadow Work exercises then check out this page: 100 Shadow Work Exercises: Making the Unconscious Conscious & Growing Real).
If you want to go even deeper into shadow work then read my book Shadow Life: Freedom From BS in an Unreal World which will hit your ego like a hammer and shatter the illusion.
How to Do Shadow Work for Beginners: Bringing It All Together
Shadow work isn’t about ‘fixing’ yourself because you were never truly broken – it’s about remembering the parts you hid away and welcoming them back home.
At first, this can feel daunting because you’re finally facing what you’ve avoided for years but as you practise – even with simple tools like journalling, somatic awareness, and visioning – you’ll notice something extraordinary:
The symptoms of disconnection start to ease.
You stop fighting yourself.
Life begins to flow again.
Integration is liberation from the unreal weight of the ego and, the more you integrate, the more real you become.
Shadow Work for Beginner’s: A Final Word
If you take nothing else from this article, let it be this:
Shadow work is not about becoming someone ‘new’ – it’s simply about becoming whole.
The ego will tell you stories, make judgements, and try to keep you safe inside the Void but you have the power to choose differently by choosing to stop the Shadow Dance by turning towards what you’ve hidden – not away from it.
Pick up your journal, tune into your body, and envision your wholeness and begin where you are, with whatever courage you can muster because even though shadow work is not always east, it is always worth it.
When you integrate the shadow, you don’t just find yourself…you find life itself.
Stay real out there,
P.S. If you’d like some guidance and accountability when it comes to facing yourself and shifting into your real life then book a free coaching call with me and I’ll help you get moving. Guaranteed.
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