Shadow. What comes to mind when you think of that word? You may think of that scientific phenomenon that occurs when a physical object obstructs the path of a direct light source. If so, you may imagine your shadow on the ground that follows you wherever you go. But in psychology, there is another way to understand shadow. And learning to recognize your shadow through shadow work can help you better understand yourself.
In psychology, the shadow is a concept that refers to the repressed weaknesses, shortcomings, and instincts that we hold in our unconscious mind. They can be the things we do not like about ourselves. As well, they can be the things that we do not want to admit we have the potential to be or feel. These inner shadow aspects lie within us all, and if left unrecognized, they affect how we interact with ourselves and the world around us. It can leave a person feeling depressed, angry, or unsatisfied with their life and relationships.
Benefits of Recognizing Your Shadow
However, when we can recognize and own our shadow aspects, our shadows can help us grow into our authentic selves. [1] It is possible to see that you do not have to be afraid of your shadow. You can learn and grow by acknowledging your weaknesses, strengths, and truth without judgment.
In this blog post, I will share tips for recognizing your shadow and owning it so that you can become more fully yourself. I will also include suggestions for using the expressive arts, including music, to engage in shadow work.
Using the Expressive Arts to Engage in Shadow Work
You may be wondering how to bring your shadow into the light of consciousness since it is something unconscious within you. Like, how do you know it is there if you are not aware of it? That is where it can be helpful to notice your feelings and behavior. Does something feel off inside you? Are your interactions with others filled with frustration and disappointment?
If so, that can provide you with the cue to stop and take some time for yourself. Doing something creative may help you to reset and reflect. It can also help you to move into the present moment.
Since the shadow is in our unconscious, just thinking about it with our rational, analytical minds might not work. Our analytical brains are much too good at judging, justifying, or denying. As such, our analytical brains may only help keep our shadow hidden while at the same time keeping us stuck.
Instead, we need to have ways that can help us bypass rational thought to tap into the unconscious. In my practice, I like to offer people the opportunity to create art and music to engage in shadow work.
Creating Visual Art in Shadow Work
Sometimes clients find it is easier to engage with themselves and their shadow if they can first have a visual representation. The creation of visual art helps create a physical reflection of one’s shadow and parts of themselves that one wants to keep hidden. I do this by inviting them to engage in mindful art-making, where they put to paper whatever comes up, without judgment or critique. Sometimes I will play recordings of evocative instrumental music to help them stay grounded and present to the task at hand.
Engaging With Your Shadow Through Music
Once they have come to a place of completion with that activity, I encourage them to have a musical dialogue with their representation of shadow. Because I am a music therapist, I have a variety of easy-to-play percussion instruments available to choose from to engage in this musical dialogue. Some of these instruments are melodic (xylophone, piano), while others are rhythmic (drums, cabasa, shakers).
Before playing, I suggest questions for them to ask their shadow, such as, “Who are you?,” or “What do you want/need to express to me?,” and then playing back shadow’s response. Again, my reason for using freely improvised music is so that clients can say in that place of openness and receptivity without moving back into a place of judgment or criticism.
Verbally Processing Your Experience with Shadow Work
Once this dialoguing is complete, we then verbally process the experience together. Or, if they are still processing the experience and are having difficulty finding the words to describe what occurred for them, I encourage them to journal about it so that we can explore it further the next time we meet. I believe that it is important for words to be used in capturing the insights gained. Doing so can help solidify what was learned.
Here to Help You Work with Your Shadow
So, the next time you feel stuck in life, take note. That may be your shadow cluing you in that it wants you to see it. If you can, take some time to play with it and find out what it wants you to know. However, if you would like to work with someone to help you accept your “dark side,” let me know. You can contact me here or schedule a free 15-minute phone consultation here.
