100% found this document useful (6 votes)

7K views

Shadow Work Journal PDF

Uploaded by

Natalia Gębuś

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

100% found this document useful (6 votes)

7K views

Shadow Work Journal PDF

Uploaded by

Natalia Gębuś

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

You are on page 1/ 80

DEEP

Shadow Work
Journal
and Workbook
People often cringe at doing shadow work, but - What if shadow
work were viewed as the beautiful, freeing process it is?

And - What if you gave yourself permission to feel and cry while
doing shadow work? And then chose to forgive and love yourself
unconditionally?

This shadow work journal will help you to discover and heal your
shadow side with deep journal prompts, little-known shadow
illumination techniques (from the Teachers of Light), inner child
healing, and self-care.

Not your average shadow work journal, this workbook takes a

deeper dive than most into your shadow self to illuminate and
integrate it fully.

If you struggle with anxiety, low self-esteem, depression, trust

issues, want to raise your vibration, or find it hard to maintain
healthy, authentic relationships –
Then shadow work is perfect for you!
1
Copyright 2021 © StrengthEssence.com
All Rights Reserved. This book, or any portion of it, may not be shared,
reused, resold, or republished in any format without express written
consent from the author.

The information contained in this book is for general informational

purposes only and should not be considered a substitute for the advice
of a mental health professional.

2
“By illuminating and integrating
our shadows, we make ourselves
whole.”

3
Table of Contents
What is your Shadow Side? 5

Why Should I Do Shadow Work? 5

How to Get the Most out of this Journal? 6

How to Integrate your Shadow? (Forgiveness, 9

Unconditional Love)
How to Illuminate Your Shadow? 11
(The Mirror, Identifying & Working Through Triggers)
Working Through Triggers Journal Pages 13

Little-Known Shadow Work Hacks for Illuminating your 28

Shadow (from the Teacher’s of Light)
Deep Shadow Work Prompts & Writing Space 30

Inner Child Healing Exercises 56

Self-Care Exercises 68

Pros/Cons Lists 69

Final Shadow Work Thoughts 80

4
What is your Shadow Side

We all carry a shadow side. These are the negative aspects and vulnerabilities of
ourselves that we’d rather pretend don’t exist. Often, our shadow selves are born
in early childhood as the result of trauma or repressing emotions.

When you ignore your shadow self, it holds power over you. When you do shadow
work exercises, the shadow is illuminated, and can then be integrated to give you
more awareness, strength, and stability.

In other words, you become conscious of what you’ve previously shoved into your
subconscious by doing shadow work.

As you use this deep shadow work journal to illuminate your shadow self, your
conscious self is made aware of vulnerabilities, fears, and unconscious habits that
have been directed by the negative aspects of your shadow.

Why Should I Do Shadow Work

To do shadow work is to uncover what your repressed qualities are and to heal
from childhood experiences or traumas that formed your shadow.

When you choose to ignore your shadow side, and remain largely unaware of it, or
unwilling to admit that it exists – The shadow gets darker, denser, and thicker.

This triggers knee-jerk “unconscious programming” reactions to challenges that

arise in everyday life. We tend to react quickly to situations based on previous
fears, loss, or doubt, rather than slowly and carefully responding.

For example, perhaps you were accidentally left somewhere as a small child by
your parents. Now, as an adult, you have an “unconscious program” of
“abandonment” running in your shadow self subconscious.

If you are unaware that this incident created pain that you simply shoved down,
but never looked at and healed, you may have issues of being too clingy in your
relationships as an adult, and ultimately pushing potential mates away.

5
How to Get the Most Out of this Journal

Practice Unconditional Love

As your shadow begins to be released, it is necessary to love yourself

unconditionally. After all, your shadow is usually born in childhood out of fear of
judgment, unworthiness, or withholding of love from someone.

Be kind, patient, and go easy on yourself. Your shadow has been hidden away for a
very long time.

It takes patience and compassion to illuminate and integrate your shadow for
greater awareness and wholeness.

Practice Mindfulness Meditation

As your shadow begins to be released, it is necessary to love yourself

unconditionally. After all, your shadow is usually born in childhood out of fear of
judgment, unworthiness, or withholding of love from someone.

Be kind, patient, and go easy on yourself. Your shadow has been hidden away for a
very long time.

It takes patience and compassion to illuminate and integrate your shadow for
greater awareness and wholeness.

Practice Self-Care

Be open and non-judgmental while figuring out what makes you tick and why. Give
yourself lots of grace and love when doing this inner work.

It can be painful to think about past traumas and negative experiences. It is

important to follow up your shadow work with a calming self-care routine.

6
Benefits of Shadow Work

Healthier Relationships

When you better understand your shadow and the qualities you’ve tried to hide,
you’ll be more understanding of others and their shadows. You also won’t be as
triggered by other people’s behavior. Exploring your shadow also makes you more
self-aware of how you are acting towards others, which makes you kinder and
gentler.

You Regain Control Over Yourself

Finding and illuminating your shadow makes you aware of all the negative traits
you tend to show when triggered.

Being unaware of our shadow sides makes us “react”, instead of “responding” to

emotional triggers.

Knowing that you’re prone to angry outbursts when pushed in a certain way can
change the way you respond to those triggers in the future.

Become Aware of Self-Destructive Behaviors

Getting to know your shadow may show you that you have a tendency to drown
your sorrows in a pint of ice cream rather than cry, because you were taught not to
express your emotions as a child.

Now, when you are sad, you can let yourself cry and express the emotion rather
than stuff it down with food.

7
Stop Cycles of Abuse

Even if you don’t consider yourself abused as a child, examining how your
upbringing affected you and created your shadow, will help you be a better parent
to your own children.

Better Acceptance of Self

Shadow work allows you to feel more whole because you’re accepting all the parts
that make you, you!

Shadow and all!

A healthy, balanced person understands their shadow well and accepts all the
aspects of themselves, without judgement.

Then simply seeks to choose their words and actions more carefully when dealing
with others.

8
How to Integrate Your Shadow Side
This book goes deep with questions and exercises that will reveal your shadow self.

Remember that the shadow may not always want to be found and may lash out
when cornered.

We are shining a light on something that was told it had to stay in the dark and
hidden.

We may have even shoved our shadows down with alcohol and drugs. Our
shadows “think” they belong there because they’ve been stuffed down for years.

Forgiveness

When you come to a place of understanding yourself, you will begin to understand
and accept the negative traits in others.

You will also be able to identify “cycles of abuse”, or “generational trauma”. These
are things such as, My grandfather told my father that he was “worthless” and
“real men don’t cry”… He then passed this verbal abuse on to me.

It is easier to come to a place of forgiveness for the people who passed unhealthy
generational beliefs onto you, if you understand where that belief came from.

Unconditional Love

When your shadow is uncovered, you may sense large amounts of guilt, shame, or
fear. This is where self-love comes in.

The world is ascending into the 5th dimension, and you cannot take your baggage
with you! Shadow work is an essential part of raising your vibration enough to
finally attract all the incredible things this life has to offer!

Hug your shadow. Smile at your shadow. Tell your shadow that it is not it’s fault. Be
the understanding guidance counselor to your shadow!

Pretend it is a small child who doesn’t yet know who to trust. Let your shadow
finally know that it CAN TRUST YOU.

Tell your shadow that it is okay, and that you love it and understand why it was
formed.
9
The Rose Tool

If you decide to fight or run from your shadow, the more it will hide. Or worse,
chase you!

A red rose holds a very neutral vibration with its own grounding cord (stem) and
visualizing a red rose surrounding your shadow will demagnetize all the dense
emotions holding it firmly in place.

I have seen my shadow show up as a wailing banshee of fear that chased me.
Instead of running, I turned around and hugged it, until its fear subsided.

Other times the shadow shows up as a shaming voice in your head. I instantly
choose to picture a rose tool until this shame simply breaks apart.

Love, Love, and More Love!

Integrating the shadow self requires love, love, and more love!

You ARE worthy! You ARE beautiful! It is OK to be open and honest with others! It
is OK to cry and express your emotions!

As children we are told not to speak our minds, not to cry or express strong
emotions, that we are unworthy, not enough if we don’t live up to our parent’s
expectations, and so on, and so on.

Our parents usually love us and say they just want what’s best for us. But not all
parents understand that what they think is best for us, may actually be
detrimental.

Go easy on them and yourself!

10
How to Illuminate Your Shadow
Remember that your shadow has been told it deserves to be hidden and to just
stay down in the dark for many years.

Go easy on yourself and your shadow side, for it takes a lot of courage to look at
the parts of you that you have hidden away.

The following shadow work activities will help you to illuminate your shadow so
that you can love, forgive and understand it.

This will begin the healing and integration process.

The Mirror Exercise

I think the Imagine Dragons song is excellent at explaining Why to do the Mirror
Gazing Exercise:

“When you feel my heat

Look into my eyes
It's where my demons hide
It's where my demons hide
Don't get too close
It's dark inside
It's where my demons hide
It's where my demons hide”

Your “demons” ARE your shadow, and staring into your own eyes, as well as the
eyes of others, is a great way of illuminating the shadows.

Mirror gazing is uncomfortable for many, but is a very useful tool for facing your
fears, wounds, and especially your insecurities.

How to do the Mirror Exercise

Grab a mirror that you can gaze comfortably into for 15 minutes. Time yourself if
you are short on time or worried about time.

You may begin to see your flaws. Things such as wrinkles, gray hair, a crooked nose,
or an uneven eye may begin to pop into your awareness.

But, stick with it!

11
You may begin to get uncomfortable or uneasy, depending on how many physical
flaws you perceive yourself to have.

If physical flaws come up, simply repeat these affirmations over and over, until you
can do this exercise without physical flaws blocking you:
“I AM BEAUTIFUL!”
“I AM SAFE!”
“I AM UNDERSTOOD!”
“I AM LOVED!”
“I AM ADORED!”

Now, delve deeper and stare directly into your own eyes. Note the color, the flecks
of gold, the sparks of light. Stay with yourself. Stare into your eyes.

Now, talk to yourself as if you were your own wounded inner child. You may want
to say things like, “It is safe to come out now”, or “You are unconditionally loved
and adored!”

If more fears surface, simply repeat:

“I AM SAFE”, “I AM SAFE”, “I AM SAFE”, and
“IT IS OK TO BE ME!”

Reflect on the Mirror Exercise: What Thoughts Came Up?

What Emotions Came Up? How Did You Respond to Those Emotions?

Any Aha Moments? How Do You Feel Now?

12
Working Through Triggers

A trigger is a person, place, thing or situation that causes you to have a negative
emotional or behavioral response.

Negative emotions where you react rather than responding to a situation or person
may show up as: Anger, running and hiding, crying, violent outbursts, inability to
speak your truth or communicate honestly (simply shutting down and being quiet).

When you feel triggered, use this worksheet to break down exactly why you're
feeling reactive, or reacted in a negative way…

My List of Triggers