Your Shadow & Light Companion

A gentle, interactive space to support your journey of self-recovery and integration.

Give yourself permission to be exactly as you are today. Fill this out and feel the shift.

I,

give myself permission to:

I, [Your Name],

give myself full and loving permission to [rest without guilt] today.

I am allowed to honor my needs. I don't have to earn it.

Signed, [Your Name]

Select an archetype to understand its patterns and uncover its hidden gifts.

Choose an Archetype:

Use this script to get clear on a boundary you need to set. Clarity is the first step to self-respect.

The boundary I need to set is:

This is necessary because it protects my:

I'm afraid that if I set this boundary...

My self-respecting affirmation is:

When you're triggered or overwhelmed, click below for quick, grounding first steps.

Look around: Name 5 things you see.
Touch: Name 4 things you can feel.
Listen: Name 3 things you can hear.
Breathe: In for 4, hold for 4, out for 4, hold for 4.
Say aloud: "I am here. I am safe right now."

Find a private space.
Scream into a pillow. As loud as you need.
Punch a pillow or mattress.
Stomp your feet hard.
Ask: "What boundary was just crossed?"

Let yourself cry. It's okay.
Hold yourself or a pillow.
Rock gently.
Say aloud: "It's safe to feel this. This is proof I loved."
Drink water after the wave passes.

Stand up. Shame wants you to collapse.
Power Pose: Hands on hips, chest open for 1 minute.
Place a hand on your heart.
Say aloud: "This is a wound, not the truth. I am worthy of compassion."

Hold ice cubes.
Splash cold water on your face.
Bite into a lemon or something sour.
Lie on the floor and feel it supporting you.
Say your name aloud 10 times.