A powerful journaling technique that supports exploration of inner landscapes and overcoming mental blocks.
A creative journaling technique to help better understand your ‘inner landscapes’ and work through any mental blocks.
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“With shadow projection, we see others as evil, as greedy, as lustful or destructive in whatever way, while we fail to see the relationship between their so-called evil and our own. They hold our evil for us. They take our projections. In actuality, the psyche of every human being contains all of the same base materials.” Colin E.Davis
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Intro to ‘Shadow Scripting’
I’ve had a journaling writing practice for 20+ years, and used many writing exercises as part of creative workshops too. Regular journaling of any kind is a really useful practice for self-discovery and reflection. It’s been a lifeline for me, and also illuminated self-knowledge that I’d otherwise never have uncovered.
I was introduced to this scripting type approach via a past therapist, and since then reflected on how to turn this into a useful journaling practice with psychological context & examples. This technique is overall designed to help you understand recurrent inner (and outer) barriers (sometimes called “inner demons”). For example, in my case these are: imposter syndrome, self-doubt, living within a society that oppresses creativity, and an overly harsh inner critic.
I’m fairly sure this ‘scripting’ practice originates from the work of Carl Jung. While I don’t agree with everything Jung said. As an artist I appreciate his life-long dedication to unearthing the importance of intuition, subconscious worlds, and dreams.
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Relevant ‘Jungian’ concepts and tools to explore further
- Shadow work: about recognizing and facing the parts of yourself you might have ignored or denied, like aggression or envy.
‘The shadow contains all sorts of qualities, capacities and potential, which if not recognised and owned, maintain a state of impoverishment in the personality and deprive the person of sources of energy and bridges of connectedness with others.’ Christopher Perry, Society of Analytical Psychology
“If it has been believed hitherto that the human shadow was the source of evil, it can now be ascertained on closer investigation that the unconscious man, that is his shadow does not consist only of morally reprehensible tendencies, but also displays a number of good qualities, such as normal instincts, appropriate reactions, realistic insights, creative impulses etc “ [CW9 paras 422 & 423].
Christopher Perry
- Active imagination:“Active imagination is a process in Jungian psychology used to bridge the gap between the conscious and unconscious minds: opening oneself to the unconscious and giving free rein to fantasy while at the same time maintaining an active, attentive, conscious point of view. The process leads to a synthesis that contains both perspectives in a new and surprising way.”
The Active Imagination Technique: A Quick Guide for Beginners
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How it works:
You’ll characterise and write your inner blockages into a live script. Think of it like a marriage counselling session with a bunch of inner demons. The idea is to name them, understand (with empathy) why they exist, and explore how to live with them in a healthier relationship. I’ve included examples below to give an idea, but everyone’s experience will be different.
Some key elements:
Freewrite: Write without stopping to edit or correct yourself. Just let thoughts flow. Write anything, it could be ‘I don’t know what to write…’ I didn’t even have to consciously think of my inner demons, but maybe you’ll find it useful to list down some ‘characters’ first.
Imagine characters: Explore your inner blockages as characters and give them names. They can be serious, funny, or whatever feels right. Drawing them might be fun. Maybe they remind you of a character in a film, or piece of fiction.
Creative expression: This isn’t about perfect writing, it’s about expressing yourself. It’s a creative exercise, but the focus is on expression and imagination, rather than craft, technique, or quality of end product (though it could form into an artwork later). WE’RE ALL CREATIVE.
My own script attached focused on the things that get in the way of me being the artist (that I am). Being able to express myself creatively has always been important for my wholebeing. I wrote mine a while ago & have only made minor changes to make it easier to read (+ removed some details that felt too personal). So it’s a bit of a mess, that’s the nature of ‘talking’ with inner demons I guess…though some rich messages were unearthed that may be useful to you too.
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REMa’s Shadow Script
The Critic: Writing a script eh? Haven’t done that since college have you? Even remember how?
Me: Why does it matter? I’m just messing around.
The Critic: You’re ALWAYS just messing around. Nothing you make is ever good enough. Nobody really likes your art.
Me: People like my art. I haven’t even published everything properly. I can’t get ‘good’ without many attempts, and some things won’t be amazing. This is stupid talk anyway. Art is subjective. Plenty of artist work that I think is meh, but they’re happy, and do pretty well for themselves…
The Critic: You don’t get to be THAT kind of artist. Those kinds of artists get to do stupid art because they’re well off enough. They have BIG connections.
Me: Well then they could never make the art I can make. They don’t have my background and lens. Might be a disadvantage in some ways, but in other ways it’s a gift to my creativity.
The Critic: What makes you think the public and most other art consumers would be interested in listening to you moan and go on about your experiences? You think you can create great art, and move people one day, but actually you’re just shit scared. You’re avoiding doing a proper job like a normal person.
Me: I’m scared most of the time, that’s okay. The world is a cesspit of oppression at the moment. I’m scared of daring to dream that I can exist as an artist but I’m only sinking back into my inner nature.
The game I’m playing right now is deciding what to do with you. Do I try to block you out? Do I create techniques to shut you up? You’re just a fiction of my imagination, so, surely I can change you however I want…
The Doubt Demon: …HA! Have you heard this shit? She wants us to behave like good little pets, and just fuck off on command? And how do you expect that to work? Yeah, sure, we’re only ‘in your mind’. HA. “Only” in your mind. We can’t just be banished you idiot. We’re always here lurking around, and you’ve fed us well over the years — why would we go anywhere?
Even now, you’re only messing around writing this script, yet I can hear the critic whispering the word YOU’RE SHIT over and over. And, yes, you’re still writing, but it’s got to get to you hasn’t it? And then you call me over with your wallowing. Mmn. Tasty. Tasty. Your head gets so noisy with our party of bad thoughts that your hands get stuck. It’s glorious.
And the best of it is: the more you freeze, the more I’m right to tell you the truth; the more you falter, the more I get fed; the more you try to block me out with nasty words, the more I shout. You can’t do it. You can’t be an artist. You can have fun, if you let yourself, but you can’t seriously BE an artist. And that’s why you freeze, because you know it’s fruitless. You know you’re wasting your time — this will eventually break your heart. You’ll share all these treasures, and no one will really be listening, or interested in what you have to say, because it’s amateur, ugly, and not as exciting as you think.
Me: I can make you fuck off, and I’ll get better at it. Maybe some days I won’t be as powerful, or my attempts won’t work. But other days it’ll work. I know you’re in a different part of my brain than the artist, and I can get better at switching you off on command. I won’t just be ignoring you. Your voices won’t exist anymore. Only yesterday, twice in a row I managed to quieten you. Once through sound, and later through writing. You weren’t there anymore.
Doubt Demon: Yeah, but you were messing around. The piece you really want to do and finish—that’s when we’ll come along the worse. We can’t be bothered when you’re making pointless crap. Faffing around. Not worth our energy. But, the moment you decide to do serious work…
Me: You’re bluffing. I have my methods. The more I use them, the more I’ll get better at flowing past you. You know I’m right. You know I’m becoming powerful, and you have tried to surge at me the strongest I’ve ever felt. But I know this period of creative struggle, and my way out, is a foundation for the rest of my life as an artist.
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The Artist: …I’ve missed you. Remember when we used to play for so many hours? We kept each other safe. All the journals you filled with stories, ideas, mindmaps, drawings. We escaped together didn’t we? I kept you safe. You didn’t fear me then, because you were just being me most of the time. It’s okay, you know. It’s okay if you don’t ‘make it’, or most people don’t love what you make. If we love what we make. That’s always enough. But you’re becoming powerful again, and you know those creatures come on strong when they sense it. I’m always kind, but you have to spend more time with me if you want us to become whole. I find it hard to stick around when you haven’t got a hold on those creatures. And that takes practice. Maybe that’s most of what your creative practice is. Being able to turn up and flow with me—even when we have a goal, or work to make.
Dad: Remember love how much I smiled when you brought me your artworks. I always told you to follow your passions and dreams. I didn’t find my artist until my hands struggled with the landscapes. I wish I’d started earlier. Remember how I carried on making my landscapes even when your mum told me my art was ugly and silly and a waste of time? Even when I did an art show, and barely anyone turned up, I still kept making art. It gave me peace. And every time you showed me your artwork it made me smile. Did I ever say anything bad about your artwork? No. Because I loved to see what you create.
The Artist: You always think that your work isn’t good enough. Good enough for who? Sure there’s some people in the world who would snipe and think your art is not for them, but your work is good enough now. There’ll be people in the world who’ll love your work and find joy in what you create. At least make sure there’s always one person—and that’s you. Sure, sometimes you need to drill techniques, but always find time for us to have fun. If you don’t, then why would I turn up? I’m the spirit of creativity, what do you expect me to be attracted to??
Me: The inner demons are already much more quiet. The more I talk with you, the more they become distant. Which is odd…not thinking of this activity right now as creative practice.
Artist: Why isn’t it creative? You’re imagining different parts of your mind have voices, of course it’s creative. You’ve just been writing the voice of your dead father…
The Critic: Your dad was a loser and you are too.
Doubt Demon: Ouch. That’s even a bit far for me…I’m beginning to doubt what your purpose is. I’m here because I don’t want her to get hurt. I thought we’re all really on her side? I don’t want to exist in a broken mind again.
Artist: The critic is just in a mood. Don’t mind them. They don’t like that you want me to run the show. It hurts their ego to not be the centre of your attention anymore. They think they make the best art. We know that’s not true.
The Critic: You want to shut-up. You’re the spirit of stupidity. All you do is put silly fantasies in people’s heads, and like doubt says, make them hurt even more when they inevitably fall and fail. She needs me if she is to have any chance of success. She needs me if she wants to make money and pay the bills. SHE NEEDS ME.
Artist: She needs all of us, and also doesn’t need all of us. It depends on what she’s trying to do. If she’s putting her work online and doing final edits. Yes, critic, she needs you. I hate that kind of work, it’s all yours. But, at the start, where the magic has to happen. That’s me. I need you to trust that if I’m given enough space she’ll still be able to fulfil everything you want. You want her to end up in weeks of mindless depressive video gaming, panic attacks, and crying? Was it in anyone’s favour that she turned everything off for weeks? Our existence lost all meaning.
Critic: I find it really hard when she creates so much shit that nobody would enjoy.
Artist: She has to do that. It’s a right of passage that every single person in the world has to go through. Artists included. Every profession and vocation in the world needs repetition, dedication, and to practice enough to move from amateur to master. She’s dedicated all of her life to imagination and creativity. It’s time for her to get better at unleashing this onto the world, to drill, rehearse, and consistently turn up to craft. If her craft can match her creative energy and imagination she’ll be an unstoppable force. You know this. Everyone here knows this. It has always been true. But you all have to let her pass.
Me: You’re all so quiet now. I feel I know what to do next, and I thank you all my brain creatures for your time and contributions:
Me (‘‘turning’ to the Artist): I’m sorry Artist. I’ve been cruel to you. I found you yesterday and enjoyed our time together again. Let’s do that more. I can’t promise we can spend every day of the week together. But the critic has helped me schedule my week better.
Turning to Critic: You’ve had absolute dominance over my headspace for decades. I’m listening to you and getting better at silencing you at the right time. I enjoy spending time with you, when it’s the time for us to work together. When I’m not being creative then I become depressed. I can struggle to be an artist, but you know I’m more unwell if I’m not. So, if you want to actually have a job then you need to respect my creative life. Are you listening?
Critic: ok. But I find it hard to stay quiet. You’re only going to be able to keep me quiet if you try some different techniques. I can’t help but say something. It’s my nature. If you’re struggling to quieten me, you’re not doing a good enough job of being in a different place. I can’t tell you how to do that. None of us can. You have to experiment and work it out. Each time you should get quicker. But it’s probably going to take hundreds, if not thousands of rounds. You won’t get better without the skill either. If you’re fumbling, instead of flowing, you can bet I’ll be there letting you know.
Turning to Doubt: You care really deeply about me, but your care is suffocating me. I’m many things to other people. But to myself I’ll always be a creator. I’m a receptive being who needs to channel and express. If I don’t, I wilt. I need to create to grow. I might create for work now. But, first, I create because I love to create. Because it helps me cope. Even if all I do is make art that no one else ever sees, that’s enough for us. That means somewhere in my life I have agency. Somewhere in my life I’m powerful. I have a voice. I have something to say. If I then have the courage to share that’s amazing. I want others to receive the healing I get from my art. I dream that my works and creations could inspire others. Could move others. Could heal others. But it has to heal me first.
And, so, doubt, I ask you: could you transform into something else? Instead of doubt, don’t you want to be something more useful to me? You deeply care about me. You have my best interests at heart. Can we think about what you might like to be instead? It can’t be a nice existence constantly living in fear and anxiety. I’m not saying you need to change instantaneously. We’ve had a lot of trauma, and it’s hard to change. But we could try have a think…
Doubt: I’m not doubt. I’m mother. You keep calling me doubt, but it’s a simplification. I don’t doubt you. I’m scared of you being in pain. And I’m starting to realise that I’ve been causing you pain by behaving like that. We live in a tough world and anything could happen to you. I worry that by focusing on your art you could suffer in future. I don’t doubt your imagination, and you get better creatively ever year. You keep turning up. Even if it hurts, and you’re struggling with us, you just keep turning up. Every year you’ve turned up. Some years you’ve created more than others, but you keep coming back to it. We have to accept that you’re not truly going to try anything else. This is your path. You’ll keep dragging yourself back to it no matter what happens. I have to trust you. It’s the only chance we have.
Mother: I love you you know. You always think of dad as your biggest cheerleader. I might not understand being an artist, and yes I think you’d be more secure in life if you’d went for engineering. But I see how much you dedicate yourself to your practice. I’m proud of you. I don’t want you to see me as a barrier to your creative life. We’re all scared of trusting. Yourself too. But the artist is right. You need a balance between trusting and flow. Dedication and play.
Artist: Serious play. So should we summarise so you can get on with your day! What tools might you use? What rituals could you have before you create?
Me: I’m going to keep developing a full therapeutic toolbox for inviting my artist to come and play. As we agreed, one thing is creating space. I need to have strict time offline where only play is allowed. Some techniques can be script writing, creative drill exercises like freewriting, expressive mark making, doodles, freestyle dance and movement. I could do an exercise from the Artist’s Way, listen to a ‘Creative Pep Talk’ podcast, or do a short class for fun. I can write later at night where the critic is tired out from the day and is easier to slip by.
My artist box can be that wooden box in my bedroom. I can add exercises. Tools for when I’m struggling with certain emotions. I can write my favourite artist inspirations and gather all the positive reviews from people who have enjoyed my art & creative workshops.
Just want to say thanks all for talking with me this morning. It’s been nice to hang out. We should do this more.
MUSH LOVE!
(critic rolls their eyes)
REMa Grace 
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