The 3-2-1 Shadow Process

⚠️If you feel overwhelmed or unsafe, stop the practice. Crisis resources →

Before you begin

This module involves shadow work — practices that explore aspects of your experience you may not usually pay direct attention to. You may pause or stop at any time. This is educational material, not therapy.

I have completed or attempted Mindfulness Basics

Check any that apply to you right now:

I am experiencing an acute trauma responseI have active PTSD and am not currently working with a professionalI am in a current crisis state

Current distress level (1 = calm, 10 = highest distress):

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