Simple Practices
Small daily actions to bring shadow work into your everyday life.
Daily Check In
Pause once a day to ask: “What am I feeling right now?” Put a hand on your chest, breathe, and name the feeling.
Compassionate Reframe
Notice a harsh thought. Write it down. Then respond with one kind sentence.
Shadow Dialogue
In a notebook, let a hidden part “speak” in writing. Then respond with kindness.
Breath + Affirmation
Pair your breath with a simple phrase: Inhale: “I welcome…” Exhale: “…all parts of me.”
Name the Trigger
When something sets you off, pause and name it out loud or in your mind.
Example: “This email made me feel ignored.”
Naming the trigger helps you slow down and see the pattern instead of getting swept away by it.
Offer Yourself a Kind Gesture
Do one small, kind thing for yourself when a shadow feeling shows up.
Example: Make tea, step outside, or place a blanket around your shoulders.
This reminds your body that you’re safe and cared for, even in difficult moments.
