Professional Documents
Culture Documents
25 Heavy Duty Shadow Work Journal Prompts Workbook
25 Heavy Duty Shadow Work Journal Prompts Workbook
25 Heavy Duty Shadow Work Journal Prompts Workbook
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2 - Take a look at the best and most enjoyable aspect of your life
right now. What is your underlying fear in that area and why?
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When doing shadow work, a big part of the
journey is recognising those sticking points and
‘hot button issues’ which seem to consistently
raise your blood pressure or make you feel
crappy. Identifying those things gives you the
power to begin working at the root of them. You
can work to understand where certain fears,
complexes or negative behaviours originally came
from. Comprehending their genesis leads you to
see why they hold so much sway in your life now
and how they keep making trouble for you!
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4 - Describe a scenario in which you feel that competition could
be healthy and productive. Then describe a scenario in which
competition could be toxic and unproductive. Finally, write about
your emotional response to this exercise.
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5 - What does it feel like to have your emotions belittled or
downplayed? Be as descriptive as possible and try writing about
specific examples from your own life too.
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‘Our uniqueness, our
individuality, and our life
experience moulds us into
fascinating beings. I hope we
can embrace that. I pray we
may all challenge ourselves to
delve into the deepest resources
of our hearts to cultivate an
atmosphere of understanding,
acceptance, tolerance, and
compassion. We are all in this
life together.’
Linda Thompson
6 - Pinpoint something that's really frustrating/upsetting you at
the moment. Then try writing an uplifting, beautiful poem about
it!
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7 - Write about the last time you ran away from your
responsibilities. Consider why you did that and what the results
were.
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8 - How can you begin to give other people more space and
acceptance to be themselves around you?
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Shadow work is not about finding excuses to
remain locked inside your stale old attitudes or
to keep repeating negative behaviours. On the
contrary, shadow work helps you to take
ownership of your issues and realise that you
have the power to see and do things differently.
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10 - What does the term 'superiority complex' bring to mind for
you and why?
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You shine in your shadow work.
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12 - Consider yourself at your worst - at a point where all of your
most negative and disruptive traits came to the surface. Capture
that version of you in your mind. Then write a letter of love,
understanding and compassion to that version of you. (For extra
credit: Read the letter aloud to yourself the next time you feel
like you’ve turned into a bit of a monster!)
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‘Life will give
you whatever
experience is
most helpful for
the evolution of
your
consciousness.’
Eckhart Tolle
If you come across some strange new content in
your shadow -something which you had literally
no clue was there- you may find that some strong
emotions come forth in response to the discovery.
That’s ok. Witnessing those emotions and
holding space for them is absolutely a part of the
process. Don’t skip over that stuff – allow it to
unfold. Write about it, talk about it with
someone you trust, perform a ritual to represent
your acknowledgement of it, paint a picture to
express how you feel about it..
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14 - Write about the different ways in which people have
expressed their anger or resentment in front of you over the last
few months. What do you notice about their different modes of
expression for these emotions?
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15 - What's the one thing you know you need to do but keep
avoiding? Write it down. Then write a step-by-step description of
actually doing it. Include every action which would need to be
involved in order to get it done. At the end of the exercise,
explore how you feel.
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‘There is nothing like
returning to a place that
remains unchanged to
find the ways in which
you yourself have
altered.’
Nelson Mandela
16 - When was the last time you witnessed distinctly self-
destructive behaviour, either in yourself or in someone else?
Describe it and the emotions you had at the time.
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17 - What was the last cruel thing you wanted to say to someone
in order to make them feel bad about themselves or their actions?
Write it down and then explore your feelings about it.
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Quite a lot of the things you have shoved into
your shadowscape were put there because they
are the kind of things which may potentially
cause others to reject or judge you. When
growing up for instance, you learned that you
needed to adapt your words, behaviours and
beliefs so that they were satisfactory in the eyes
of the family/adult carers. The shadow is
therefore connected to the instinct of survival –
it’s about retaining group membership. This can
happen at work, in social groups and in wider
society.
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19 - Write about the biggest experience of loss for you so far this
year.
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20 - What do you currently envy in someone else's life and why?
(For extra credit: What kinds of emotions come up when you
imagine yourself having access to the thing you envy?)
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‘You might say
that we use
ourselves to
discover
ourselves.’
Judith Hanson Lasater
21 – On the first line, write out the words, ‘Insecurity is my
teacher.' Then fill the rest of the page up with your responses to
this sentence - whatever comes to mind, honey!
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22 - What does it feel like to be completely discouraged by
someone's words? Be descriptive and consider writing about
personal experiences of this in your own life.
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23 - Why is it sometimes difficult to tell the difference between
someone saying something intentionally mean and someone just
saying something accidentally thoughtless?
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‘The thing that is really
hard, and really
amazing, is giving up on
becoming perfect and
beginning the work of
becoming yourself.’
Anna Quindlen
24 - What does the term 'constructive criticism' make you think
of and why?
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25 - Which emotion do you tend to deal with in
unhelpful/destructive ways? Write about the way you usually
deal with this troublesome emotion. Then write about what your
life might be like if you dealt with it differently.
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‘I may not have
gone where I
intended to go,
but I think I
have ended up
where I
intended to be.’
Douglas Adams
kelly-annmaddox.com
mail@kelly-annmaddox.com