This guided meditation script is created to support clients in exploring and integrating the hidden aspects of themselves—commonly referred to as the “shadow.” Shadow work is a powerful process that brings unconscious beliefs, emotions, and parts of identity into conscious awareness, where they can be acknowledged and healed.

Through visualization, inner dialogue, and emotional presence, this guided meditation helps clients connect with repressed or neglected parts of themselves in a safe and compassionate way. You may use this script in 1:1 sessions, group meditations, or adapt it to audio or video for your audience. It’s designed to create space for emotional truth, inner child connection, and integration.

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Shadow Work Guided Meditation Script:

Gently close your eyes...

Take a deep breath in through your nose…

And slowly exhale through your mouth...

Again, inhale deeply...

And let it go...

One more time... breathing in calm...

And exhaling all tension...

Allow your body to begin to soften.

Feel your shoulders drop… your jaw unclench… your forehead smooth.

Let your arms, your chest, your legs all melt gently into stillness.

In this moment… nothing else matters.

There is nowhere else to be.

You are safe.

You are supported.

You are home—in yourself.

Now, bring your awareness inward.

Feel the gentle rhythm of your breath...

Let it guide you deeper and deeper within.

With each breath, you’re peeling back the layers…

Releasing the surface thoughts…

Letting go of who the world says you should be…

You’re entering the quiet space beneath it all—

The space where truth lives…

Where healing begins…

In this space… imagine a glowing path appearing before you.

It stretches into the distance—softly lit, calm, inviting.

This path leads you into the hidden places within yourself.

The places you’ve turned away from…

The parts of you that you’ve denied, suppressed, or forgotten.

You take the first step…

And then another…

Feeling lighter with each movement,

As though the weight of old expectations is falling away behind you.

As you walk, you begin to notice symbols and memories from your past…

Moments of fear…

Moments of pain…

Words that hurt you…

Beliefs that limited you…

Pause and observe…

What do you see?

What do you feel?

You do not need to change or fix anything right now.

Just witness.

Let each image arise and fade in its own time…

Gently remind yourself:

“It’s okay to feel this. I am safe.”

Now, ahead of you, you notice a soft glow…

It’s a doorway—an entrance into your subconscious mind.

Beyond it lies your shadow: the hidden parts of you…

The parts that act out when they aren’t seen…

The parts that carry your wounds… but also your power.

Step through the doorway now…

You find yourself in a quiet room.

In the center of the room is a mirror—a tall, ancient mirror.

It shimmers not with your reflection, but with your truth.

Stand before the mirror.

Breathe…

And allow it to show you what needs to be seen.

What part of you is asking for attention today?

What version of you steps forward?

It may be a memory…

A younger version of yourself…

An emotion that has long been ignored…

Observe it without judgment.

You might feel discomfort.

You might feel sorrow.

You might feel resistance.

Let it all be here.

And now, speak softly within:

“I see you. I hear you. I understand.”

Let the part of you respond.

What does it need?

What has it been trying to say?

Hold space for it.

Let it cry. Let it speak. Let it be.

Now, slowly walk toward this part of yourself…

Offer your hand…

And as you touch, feel a warmth spreading through your being—

A deep sense of connection, reunion, wholeness.

Say to them:

“You are not alone anymore. I am here. I am listening.”

If it feels right, embrace this part of you.

Let the healing light around you expand…

Wrap both of you in safety and compassion.

This is integration.

This is inner alchemy.

This is the path of coming home to yourself.

Let your breath become steady and full…

Inhale…

Exhale…

Repeat silently:

“I forgive myself. I accept myself. I welcome all parts of me.”

Now, slowly begin to withdraw from the mirror room…

But know this: the wisdom, the healing, and the connection remain.

You are no longer fragmented.

You are whole.

You are enough—exactly as you are.

As you step back onto the glowing path,

Feel how much lighter you are…

More grounded… more present… more true.

Let this path lead you gently back to the here and now…

Begin to notice your body…

The surface beneath you…

The air on your skin…

Wiggle your fingers…

Wiggle your toes…

Take a deep breath in…

And slowly exhale…

When you’re ready… gently open your eyes.

You’ve just taken a powerful step into your healing journey.

Honor what came up.

Be gentle with yourself.

​You are doing beautiful, brave work.