In the realm of Carl Jung’s psychology, shadow work has become a popular term, often conjuring images of exploring one’s darker impulses and repressed flaws. It’s a practice of looking within, facing those aspects of ourselves we’d rather deny—our anger, jealousy, or selfishness. While this journey is undoubtedly transformative, there’s another, equally vital side to the shadow that often goes unnoticed. What if, instead of only confronting what we fear in ourselves, we also asked: What good have we buried in the shadow?

This question isn’t about “lightwork” in the spiritual sense, but about reclaiming the positive aspects of ourselves that we’ve repressed. Many of us grow up in environments where certain traits—joy, creativity, confidence—may be misunderstood, undervalued, or even discouraged. Over time, we learn to suppress these qualities just as effectively as we hide our less desirable characteristics. For some, the persona they develop isn’t one of inflated self-esteem but of self-loathing or pity, where the brighter aspects of their identity are swallowed up, forgotten.

The “Gold” in the Shadow

Jung hinted at this dynamic when he stated, “One does not become enlightened by imagining figures of light, but by making the darkness conscious” (Jung, 1953/1968, p. 265). Beneath our insecurities and doubts often lies something luminous: an inner strength, a capacity for love, or a talent we’ve overlooked. Shadow work, then, isn’t just about making peace with our shortcomings—it’s also about uncovering and embracing the good that has been overshadowed.

Take my own experience as an example. I’ve been grappling with anxiety around being in groups of people—a challenge I recognize as a residual effect of the COVID-19 isolation protocols. The issue extends beyond in-person interactions to even virtual spaces like video conferences, where the sight of everyone “onscreen” feels daunting. This anxiety has impacted my ability to connect and engage in meaningful ways, which, in turn, compounds my sense of disconnect.

Living in a rural area, I’ve appreciated the accessibility of online telehealth therapy, but even this format presents its challenges. My weekly online DBT therapy group often feels overwhelming—not just emotionally but logistically. On the days when I have access to a vehicle, attending in-person appointments entails leaving home at 6 a.m. with my spouse, waiting in the car for hours, navigating the commute, and enduring a long day that exacerbates my chronic pain issues. Even at home, connecting to an online session, seeing the grid of faces onscreen, and being vulnerable in a group feel like insurmountable barriers.

The DBT group facilitator and I agreed that I needed to take a break from the group to reassess my needs. I plan to discuss this in greater depth with my mental health therapist in coming sessions, as she is actually a Jungian-trained MSW. Therapy, after all, comes in many forms, and coping does not mean “powering through” at the expense of one’s well-being. Instead, it involves finding a balance between self-care and growth. Reflecting on these difficulties has brought me to wonder: What inner strengths, gifts, or capacities might this anxiety be obscuring? Could it be hiding a natural ability to connect or a talent for contributing in group settings? Could it be that these challenges are inviting me to rediscover courage, patience, or the ability to show up authentically?

A Mindful Lens: Buddhist Practices and Be Here Now

The Buddhist tradition offers profound insights into addressing both the shadow and the light within. Ram Dass’s Be Here Now captures one of these core teachings: the transformative power of mindfulness, or the practice of being fully present in the moment without judgment. While modern interpretations of mindfulness often emphasize calm and focus, its roots in Buddhist practice encompass a broader spiritual and psychological journey.

Traditional mindfulness (or sati) in Buddhism is one of the foundational elements of the Eightfold Path. It involves cultivating awareness of the body, feelings, thoughts, and phenomena with an attitude of equanimity. This process is not about clinging to pleasure or avoiding pain but meeting each experience with openness. In the context of shadow work, mindfulness can illuminate the hidden parts of ourselves without fear or aversion, offering a space for self-acceptance.

Ram Dass echoes this sentiment, emphasizing that being present with our thoughts and emotions—however uncomfortable—can pave the way for self-discovery. He notes that our judgments often stem from past conditioning and that releasing those narratives allows us to see ourselves more clearly. This applies directly to exploring the shadow: by staying present with our insecurities and doubts, we create an opportunity to uncover the gifts and strengths that have been buried beneath them.

Dialectical Behavior Therapy (DBT) and Mindfulness in Action

Marsha Linehan’s DBT approach builds on mindfulness and translates it into actionable skills, particularly for those dealing with intense emotional distress. DBT incorporates a modified form of mindfulness, breaking it down into structured, teachable techniques. These skills are invaluable for not only managing overwhelming emotions but also reintegrating the fragmented parts of the self—the core goal of shadow work.

Handout 5 from Linehan’s DBT Skills Training Manual introduces three “How” skills for effective mindfulness:

• Nonjudgmentally: Observing experiences without assigning labels like “good” or “bad.” This encourages us to accept each moment—and by extension, each part of ourselves—as it is.
• One-Mindfully: Focusing entirely on the present moment and fully engaging in one activity at a time. This aligns with the Buddhist concept of wholehearted awareness.
• Effectively: Acting in ways that align with one’s goals and values, even when emotions pull in conflicting directions. This requires balancing acceptance with purposeful action.

These DBT skills offer tools to confront the shadow’s discomfort while remaining grounded, allowing us to approach our challenges with clarity and intentionality.

Weaving Together Mindfulness, DBT, and Jung’s Shadow Work

When brought together, these approaches create a comprehensive framework for personal growth. Traditional Buddhist mindfulness grounds us in the present, providing the foundation to observe our shadow and light with openness. Ram Dass’s teachings remind us to release judgment, making space for both acceptance and transformation. Meanwhile, DBT offers a structured, practical application of these principles, equipping us with tools to navigate emotional and psychological challenges.

Jung’s shadow work serves as the overarching thread that ties these practices together. By consciously exploring the shadow, we not only confront our fears and flaws but also uncover the hidden gold within. Mindfulness helps us to stay present in this exploration, DBT provides actionable steps to manage the process, and the integration of these practices supports Jung’s ultimate goal of individuation—a state of wholeness and authenticity.

Moving Toward Wholeness

This perspective on shadow work invites us to move beyond merely tolerating our imperfections. It reminds us that the journey inward is not solely about conquering demons but also reclaiming the brilliance we’ve hidden away. By bringing together mindfulness, DBT, and Jungian principles, we create a roadmap for navigating the complexities of the self with courage and compassion.

Perhaps the most radical act of self-discovery is simply allowing ourselves to be as we are, without judgment or reservation. And in doing so, we might just uncover something golden.

References

• Dass, R. (1971). Be Here Now. Crown Publishing Group.
• Jung, C. G. (1968). Psychology and alchemy (R.F.C. Hull, Trans.). Princeton University Press. (Original work published 1953)
• Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.