There is a part of every person that doesn't get much airtime. It sits outside the version of ourselves we share with the world — the parts we've buried, dismissed, or quietly learned to manage around. Shadow work is the practice of turning toward those parts with curiosity instead of avoidance. This guide explains what it means, why people are drawn to it, and how to begin.
What Is the Shadow Self?
The term “shadow self” comes from the work of Swiss psychiatrist Carl Jung, who used it to describe the unconscious parts of the personality — the traits, memories, impulses, and beliefs we’ve pushed out of our conscious awareness, usually because they felt unacceptable, uncomfortable, or unsafe to express.
The shadow isn’t inherently negative. It simply holds what has been set aside. That might include qualities like anger, vulnerability, ambition, or neediness — things many people learn early in life to hide or suppress. It can also hold unexpressed gifts: creativity you were told not to take seriously, or sensitivity you learned to mask as strength.
Within many spiritual traditions, the shadow is understood as the part of the self that most needs compassionate attention — not correction or rejection, but understanding. Shadow work is the practice of bringing those hidden parts into awareness.
What Does Shadow Work Actually Look Like?
Shadow work doesn’t require a therapist or a retreat (though both can support the process). At its simplest, it is a practice of honest self-inquiry — noticing your reactions, exploring what’s underneath them, and gently questioning the stories you carry about yourself.
Some of the most common shadow work practices include journalling with specific prompts (such as: What do I most judge in other people? Where do I feel most easily triggered? What am I most afraid people will find out about me?), meditation that focuses on observing thoughts and feelings without reacting to them, and reflective conversations with people you trust.
Shadow work is also deeply personal. There is no single method. For some people it arrives through creative expression — painting, writing, movement. For others it unfolds quietly through contemplation, or with the guidance of a therapist or counsellor. The essential quality is willingness: the choice to look at what you’ve been avoiding, without immediately trying to fix or dismiss it.
How Does Shadow Work Connect to Colour and Energy?
Within colour therapy traditions, Indigo — the deep blue-violet of the night sky — is associated with introspection, intuition, perception, and the inner life. The Brow Chakra (also called the Third Eye Chakra), which Indigo energy connects with, is traditionally understood as the seat of inner knowing: the faculty that allows us to see beyond the surface of things and recognise patterns within ourselves and the world around us.
Shadow work is essentially an Indigo practice. It asks us to look inward with honesty and clarity — to perceive ourselves as we actually are, rather than as we’d prefer to appear. Many people who are drawn to this kind of inner work find themselves naturally drawn to Indigo energy: the deep, contemplative quality that supports sitting with complexity rather than rushing toward resolution.
Whether you work with colour consciously or not, creating an environment that feels spacious, calm, and conducive to introspection can support the process. Scent, colour, crystal energy, and intention can all contribute to that quality of space — gently, as aids rather than requirements.
How Do You Create a Shadow Work Practice?
Beginning is often the hardest part. Here are some practical ways to create a foundation:
Start with a question, not an agenda. Shadow work is most effective when you approach it with genuine curiosity rather than a predetermined destination. Choose one question — something that genuinely bothers you about yourself or your life — and sit with it over several days rather than rushing to an answer.
Create a consistent space and time. Shadow work benefits from regularity. Even twenty minutes in the same chair, at the same time of day, with the same grounding ritual (a candle lit, a scent diffused, a few slow breaths) sends a signal to the nervous system that this is a safe space for honesty.
Use scent to anchor the practice. Scent is one of the most direct ways to create a mood or support a state of mind. Within the Colour Energy Indigo collection, the Energy Blend — Indigo — a blend of essential oils chosen to align with Indigo energy — can be diffused during shadow work to create an atmosphere of depth, clarity, and focus. The Chakra Light Essence Roll-On — Indigo can be applied to the pulse points before you begin, as a simple intentional ritual.
Write without editing. If you journal as part of your practice, let the first draft be unfiltered. The tendency to immediately soften, explain, or justify what arises is precisely what shadow work is working against. Write what actually came up, not what you think you should be thinking.
Be patient with yourself. Shadow work is not a problem to solve in a weekend. It is an ongoing relationship with yourself, and like any relationship, it deepens gradually with time and consistency.
What About Crystals and Shadow Work?
Within crystal traditions, certain stones are often chosen to support introspective or inward-focused practice. The two most commonly associated with the Brow Chakra and Indigo energy are amethyst and clear quartz.
The Crystal Light Spiritual Spray — Indigo incorporates gemstone energies traditionally associated with intuition, inner perception, and the Brow Chakra. Many people use it as part of a grounding ritual before meditation or journalling — misting the space as a way of consciously transitioning into a reflective state.
Does It Get Easier?
Most people who work with the shadow consistently describe the process as becoming more familiar rather than easier — but also more rewarding. Early shadow work can feel confronting. You are, by definition, spending time with parts of yourself you’ve spent energy avoiding. That takes courage.
Over time, many people find that the parts of themselves they most feared looking at are not what they imagined. The inner critic who seemed cruel turns out to be frightened. The anger that felt dangerous turns out to be grief or a legitimate unmet need. The trait you were most ashamed of often holds something essential — a sensitivity, a passion, a standard you genuinely care about.
Shadow work doesn’t end with resolution; it ends with relationship. The goal isn’t to eliminate the difficult parts of yourself, but to understand them well enough that they no longer run the show from behind the scenes.
Supporting Your Practice
One of the most supportive things you can do for a shadow work practice is to create a sensory environment that signals safety and introspection to your nervous system. Warmth, low light, grounding scent, and minimal distraction all help the mind to settle enough for genuine self-inquiry to take place.
The Colour Energy Bath Kit — Indigo offers a complete sensory experience aligned with Indigo energy: a ritual moment of warmth and stillness that can serve as a natural bookend to a shadow work session — a way of releasing what you’ve stirred, and returning to the body with care.
Explore the full Indigo Collection to discover the range of products aligned with this energy.
Frequently Asked Questions
Do I need a therapist to do shadow work?
Not necessarily. Many people practise shadow work independently through journalling, meditation, and reflection. That said, if you find the process brings up significant distress, grief, or difficult memories, working with a therapist or counsellor who is familiar with this approach can be a valuable support. Shadow work and therapy often work very well together.
How long does shadow work take?
Shadow work is an ongoing practice rather than a one-time process. Some insights arrive quickly; others take months or years to fully integrate. Most people who practise consistently find that even twenty to thirty minutes a week makes a meaningful difference over time.
Can shadow work feel difficult before it gets better?
It can feel that way, especially at the beginning. Bringing something into conscious awareness that you’ve been avoiding takes effort, and it’s natural to feel some resistance or discomfort as part of the process. This is generally understood as a sign that you’re moving toward something meaningful — not away from it. Be gentle with yourself and take breaks when you need them.
What’s the difference between shadow work and negative thinking?
Shadow work is intentional, structured, and compassionate — you are deliberately choosing to explore difficult feelings with curiosity, not dwelling in them passively. Negative thinking tends to be repetitive and self-defeating; shadow work aims to understand what’s underneath those patterns so they lose their automatic power.
Shadow work is one of the quieter forms of self-care — not always comfortable, but consistently meaningful. It asks you to slow down, look honestly at yourself, and trust that what you find there is worth understanding. Whether you come to it through psychology, spiritual practice, or simple curiosity, the invitation is the same: meet yourself more fully.