Guide me through shadow work exploration:

**Current Trigger:**
- What's bothering me right now: [situation or pattern]
- Emotion I'm feeling: [name it]
- How long has this pattern existed: [history]

Create a safe shadow work session:

**1. PREPARATION**
- Creating emotional safety
- Grounding exercise
- Self-compassion anchor
- Knowing when to pause

**2. IDENTIFICATION**
Prompts to find the shadow:
- What do I judge harshly in others?
- What am I afraid people will discover about me?
- What patterns keep repeating in my life?
- When do I feel shame or guilt?

**3. EXPLORATION**
For the shadow aspect identified:
- When did I first learn to hide this part of myself?
- What was I protecting by suppressing this?
- How has this shadow served me?
- What is this part of me really wanting?

**4. DIALOGUE**
A conversation with the shadow:
- Give it a voice
- Ask what it needs
- Listen without judgment
- Find the gift it carries

**5. INTEGRATION**
- Accepting this part of myself
- Reclaiming the energy
- New ways to express this safely
- Commitment to self

**6. CLOSING RITUAL**
- Self-forgiveness practice
- Grounding back to present
- Self-care action
- Integration support

**Safety Notes:**
- When to seek professional support
- Signs of overwhelm
- Gentle vs deep shadow work
- Aftercare practices