Embracing Your Whole Self: Shadow Work For Healing & Growth

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What if the aspects of yourself you’ve been avoiding hold the key to your deepest healing? It’s a question I’ve asked myself many times on my own journey and one that I now pose to my clients as they navigate their path to self-discovery and growth. Shadow work and integration, the process of uncovering and embracing the parts of ourselves we often suppress, has been one of the most transformative practices in my life and work. It’s not always easy, but it is profoundly rewarding.

Through my own shadow work, I’ve had to confront limiting beliefs, old narratives, and emotional patterns that kept me stuck. One of the most challenging realizations was how often I sought external validation because, deep down, I didn’t feel worthy. This tendency showed up in my relationships, work, and even how I viewed myself as a wellness practitioner. But as I began to look at this shadow part with curiosity instead of judgment, I uncovered the unmet needs and wounds beneath it. Slowly, I learned to integrate this part of myself, finding a sense of worthiness within rather than seeking it outside.

In Ayurveda, shadow work takes on a unique dimension because of how the practice views our mind-body constitution—or dosha. Each dosha (Vata, Pitta, Kapha) carries emotional tendencies that can become imbalanced and manifest as shadow aspects. For example, when Vata dosha (air and space) is imbalanced, it can lead to anxiety, fear, and a sense of disconnection. This often reveals shadows around not feeling safe or grounded. An imbalanced Pitta dosha (fire and water) might show up as perfectionism, anger, or criticism, pointing to a shadow of unworthiness or a need to control. Kapha (earth and water), when out of balance, can manifest as stagnation or resistance to change, often reflecting shadows around attachment or fear of letting go.

Understanding how these imbalances influence our emotional patterns has been transformative for me and my clients. Ayurveda provides a compassionate lens to explore these patterns, reminding us that our shadows are not flaws but clues pointing toward what needs attention and healing.

So, how do we begin the process of shadow integration? Here are some practices that have been instrumental for me and my clients:

Cultivate Self-Awareness Through Reflection

Shadow work starts with awareness. Journaling can be a powerful tool to explore recurring emotional patterns or triggers. Ask yourself: When do I feel most uncomfortable or reactive? What stories do I tell myself about my worth, relationships, or abilities? The goal isn’t to judge these patterns but to observe them with curiosity.

Personally, journaling has become one of the most powerful tools in my self-inquiry practice. Through this process, I’ve uncovered a recurring sense of inadequacy that, upon reflection, traced back to formative experiences in childhood and unhealthy dynamics in early romantic relationships. In those relationships, I was often demeaned or belittled—sometimes in subtle ways, other times openly. I realized the inadequacy I had carried for so long wasn’t even my own voice—it was the voice of others, internalized over time. Recognizing this allowed me to begin disentangling their narratives from my truth, reclaiming my worth with clarity and intention.

Practice Compassionate Acceptance

Once you’ve identified a shadow, the next step is to embrace it with compassion. This doesn’t mean condoning harmful behaviors but rather understanding where they come from. For example, if you struggle with procrastination, consider whether it’s rooted in fear of failure or a desire for perfection. Speak to this part of yourself as you would to a dear friend: 

“I see you. I understand why you feel this way. You are safe.”

This practice has helped me soften my inner critic. When I catch myself spiraling into self-doubt, I pause and remind myself that it’s okay to not have all the answers. Growth is a process, not a destination.

Use Ayurvedic Practices to Support Emotional Balance

Ayurveda offers practical tools to bring balance to the mind and body, creating the conditions for deeper shadow work. For example:

• Grounding practices for Vata: Incorporate warm, nourishing foods, daily routines, and grounding yoga poses like Child’s Pose or Mountain Pose.
• Cooling practices for Pitta: Spend time in nature, practice deep breathing, or engage in calming activities like restorative yoga.
• Invigorating practices for Kapha: Focus on movement, energizing foods, and creative pursuits to break through stagnation.

I often suggest these practices to clients, tailoring them to their unique needs. They serve as anchors, allowing us to navigate the inner work with more ease and resilience.

Seek Support When Needed

Shadow work can be challenging, and it’s okay to seek guidance. Whether through therapy, coaching, or a trusted community, having support can help you process and integrate your experiences.

I’ve been fortunate to work with mentors who’ve held space for me during my most vulnerable moments. Their presence reminded me that I didn’t have to navigate this alone—a truth I now share with my clients.

Embracing Wholeness

I always like to remind others that shadow integration isn’t about “fixing” yourself; it’s about embracing your whole self, light and shadow alike. When we approach our shadows with curiosity, compassion, and intention, we transform them into allies. These once-hidden parts become sources of strength, guiding us toward healing and authenticity.

The process isn’t linear, and it’s rarely easy. But as I’ve learned through my own journey and the journeys of those I’ve had the honor of supporting, the rewards are immeasurable. You are already whole—shadow work simply helps you remember.

Steph R. Long is a Chopra-certified Ayurvedic health educator, meditation instructor, and well-being coach. She’s also the founder of holistic wellness and coaching company SRL Well-Being and the former Deputy Director of Enterprise for Refinery29 Unbothered, where she oversaw health, wellness, and spirituality content. For more wellness tips, follow her on Instagram and YouTube, and subscribe to her podcast.

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Unlocking Your Deepest Healing: Could Your Shadows Hold the Key?  was originally published on elev8.com