In each of us there is another whom we do not know.―Carl Jung
Grounding techniques are anchors that help us safely navigate the intense emotions encountered during shadow alchemy. Before and after sessions, these methods can help maintain a connection to the here and now. It’s good to create our own personal grounding techniques by experimenting to see which works best. These techniques are like safety harnesses that ensure we remain centred. By grounding ourselves, we create a secure foundation. Here are some ideas to try:
Pre-Shadow Work Grounding
Elemental Immersion: Begin by engaging with the four elements: Earth, Air, Fire, and Water. Walk barefoot on grass (Earth), breathe deeply in an open space (Air), light a candle and watch its flame (Fire), and drink a glass of water mindfully, savouring each sip (Water). This ritual connects you to nature.
Colour Visualisation: Envision a beam of light descending from the sky and enveloping you in its protective glow. It can be any colour that represents safety to you. Breathing slowly, imagine this light tethering you to both the Earth and outer space.
Ancestral Grounding: Visualise your ancestors or deceased mentors standing behind you in support. Imagine their hands on your shoulders, grounding you with their wisdom. This connection provides a sense of belonging as you prepare to explore your inner world.
Sound Meditation: Incorporate sound, such as Tibetan singing bowls or calming music, to facilitate relaxation. Focus on the soothing vibrations and frequencies to quiet the mind and centre your awareness in the present moment, creating an optimal vibrational state for inner exploration.
Post-Shadow Work Grounding
Creative Expression: After a session, engage in a creative activity, such as drawing, music, or writing. This doesn’t need to be related to your insights, as long as it acts as a channel for releasing residual energy. The act of creating alone can be incredibly grounding and healing.
Physical Grounding Exercise: Perform a simple physical exercise like stretching, yoga, or walking. Focus on the sensation of your body connecting with the earth. This helps release tension from the session and re-establishes a sense of bodily presence and calm.
Sensory Engagement: Prepare a small kit containing items that engage the five senses, such as a soft fabric (touch), essential oils (smell), calming music or nature sounds (hearing), herbal tea (taste), and a beautiful natural object or image (sight). After your session, take a moment to experience each item, bringing your awareness fully back to the now.
Gratitude Journalling: Write about things you’re grateful for after each session. Focusing on gratitude can shift your mindset from lingering heaviness to appreciation and groundedness. It reminds you of the positivity that exists alongside the shadows. Expressing gratitude also helps to solidify your thoughts and desires into reality. It is a necessary ingredient for manifesting the reality you desire.
Say an Affirmation Before Beginning
The least of things with a meaning is worth more in life than the greatest of things without it.―Carl Jung
Here are some brief affirmations you can say before shadow work sessions. Say as many as you like from this list or elsewhere, and it’s even better if you write your own. Ideally, use artistic licence here, writing something that fires you up.
- By releasing the past, I grant myself permission to craft a future free of obsolete narratives.
- Every trigger is an opportunity to heal; I welcome these as guides to my inner sanctum.
- My darkest moments are not dead ends; they’re detours to strength I didn’t know I had.
- The more I understand the manipulations I’ve endured, the more I free myself from them.
- Silence isn’t empty; it’s full of answers I’ve been too busy to hear.
- The pain I face in growth is just the feeling of my comfort zone expanding.
- Synchronicities are nudges from the universe telling me I’m on the right track.
- Every time I let go of a coping mechanism or manipulative tactic, I pick up a piece of integrity.
- Leaping beyond time and space in my mind shows me there are no limits, only illusions.
- Ancestral shadows carry lessons across generations; healing them is my gift to the future.
- Lowering the volume on negative self-talk makes room for a courageous voice that’s ready to lead.
- Sacred spaces within me empower me, allowing me to connect with the eternal.
