Face it.
Then live it.

◇ Persona · 10 min · once

List your masks: at work, with family, online, with friends. For each one, write what it protects and what it hides.

You can only take off a mask you know you're wearing. Jung's warning was identification: forgetting that the role is a role.

◇ Persona · daily

Once a day, when someone asks “How are you?”, give a true answer in one sentence instead of the automatic one.

A healthy Persona is a filter, not a wall. Small truths keep the mask flexible.

◇ Persona · 1 day · monthly

Spend one day with no posting, no photos, no performing. Notice who you are when no one is watching.

Social media is Persona at industrial scale. Time without an audience shows you what's underneath.

◐ Shadow · 5 min · daily

Write down one person who irritated you today and the exact trait. Then ask: “Where do I do this, or secretly wish I could?”

Withdrawing projections is the core of shadow work. The charge you feel toward others is energy that belongs to you.

◐ Shadow · 15 min · weekly

Write everything you never dared to say to someone, uncensored. Read it aloud once. Then burn or delete it.

Repressed anger loses its secret power once it is consciously expressed in a safe container.

◐ Shadow · any moment

Choose one small 'forbidden' pleasure (cotton candy, a lazy hour) and enjoy it fully, with awareness and without guilt.

Rigid denial feeds the Shadow (enantiodromia). A conscious yes integrates the desire before it turns into a secret binge.

◐ Shadow · 45 min · 2× week

Do boxing, sprinting, drumming, or primal shouting in the car. Give your aggression a body and a boundary.

Integrated aggression becomes vitality and the ability to say no.

☾ Anima · 5 min · on waking

Keep a notebook by the bed. Write any fragment before you check your phone, and sketch the strongest image.

Dreams are the unconscious speaking in images, and the Anima often appears as an unknown woman who guides, tempts, or warns.

☾ Anima · 1 min · 3× day

Stop and name your feeling precisely. Not 'bad' but 'disappointed', 'tender', 'restless'. Then say it to someone.

A named feeling is a related Anima. An unnamed one turns into a mood that possesses you.

☾ Anima · 20 min · weekly

Do something with no purpose: paint, play music, sing, watch clouds, read poetry aloud. Let feeling lead.

Eros, beauty and imagination are the Anima's gifts. A man who lives them stops needing a woman to carry them for him.

☾ Anima · 10 min · when fascinated

When a woman fascinates you instantly and totally, write down the qualities you see in her. Then ask: where does this live, unlived, in me?

Instant fascination is usually Anima projection. Taking it back turns her into an inner capacity and lets the real woman be herself.

◉ Self · 20 min

Draw a circle. Fill it from the center outward, without planning, using any colours that call to you.

Jung drew a mandala every morning during his crisis years. He saw it as a spontaneous image of the Self ordering the psyche.

◉ Self · 20 min · weekly

Return to a dream image or a strong feeling. Let it move on its own and dialogue with it in writing, as two equals.

This is Jung's central method. A conscious ego and the unconscious meet, and the 'transcendent function' produces a third, new attitude.

◉ Self · 5 min

When torn (stay or go, yes or no), write both sides fully, then wait. Don't choose too fast. Notice what third option appears.

The Self doesn't pick one pole. It holds the tension until something new emerges.

◉ Self · 1 h · weekly

Spend one hour alone with no phone, no input. A walk, a candle, a window. Jung built his stone tower at Bollingen for this.

The Self speaks quietly. Silence gives it room, and no mask is needed when no one is there.