Written by Kirsti Formoso, MSc. Transpersonal Psychology, BSc. Psychology

Spirituality isn't all about transcendental practices like yoga, breath work and meditation. And if you thought this, you're forgiven. But pay attention because what I'm going to share in this article will change the course of your spiritual journey forever and for the better.

Inner work will not only take you higher than any meditation can on its own, it will make your spirituality healthy, balanced, and authentic. So listen up!

SPIRITUALITY WITHOUT PSYCHOLOGY

In the West, much of what we’ve learned about spirituality and spiritual practice comes from Eastern traditions. And while the original religious texts do include psychological and behavioural guidance, not much emphasis has been placed on that aspect in their transmission.

Historically, spirituality was taught in structured settings—monasteries, ashrams, temples, and other institutions of discipline, mentorship, and moral development. These systems were designed to serve both the individual and the community. The psyche of the monks, nuns, and disciples was shaped and guided by the principles of the institution. For many adepts, spiritual life began early, before life’s ups and downs could deeply condition or fragment the psyche.

Fast forward to the 1950s and 60s, when spirituality from the East was being imported to the West by the truckload. Its new students broke the mould of traditional recipients, and this continues to this day. Only now does the modern seeker face an entirely different psychological landscape. In a world saturated with digital media, social media, online shopping, porn, gaming, and gambling, our nervous systems and attention spans are a far cry from those for whom these practices were originally designed.

Today, spirituality without a psychological foundation is the perfect recipe for spiritual bypassing—and all the subtle, toxic behaviours that can come with it.

SPIRITUAL BYPASSING AND INNER WORK

But this fateful concoction did not go unnoticed by early pioneers of the spiritual revolution. Transpersonal psychologists and psychotherapists were the first to adopt Eastern spiritual practices, and as they did so, they noticed the inherent imbalance in what they were importing from the East.

They noted that people were using spirituality to avoid dealing with their own wayward emotions, inappropriate behaviours, childhood traumas, unhealthy attachment styles and the ever-persistent games the egoic program likes to play.

In 1984, John Welwood, a prominent psychotherapist and regular meditator, coined the term "spiritual bypassing" to describe this problem. In a beautiful, peer-reviewed paper titled "Principles of Inner Work: Psychological and Spiritual," published in The Journal of Transpersonal Psychology, Welwood laid out the problems of too much psychotherapy without spirituality and too much spirituality without psychotherapy.

Too much psychotherapy without spirituality makes us become self-obsessed, narcissistic, and depressed. We end up thinking only of ourselves, our traumas, and our problems as we sink deeper and deeper into the victim stories of little me.
Too much spirituality without psychotherapy, as we climb to transcendent realms, connect with universal consciousness, and prioritise the spiritual world, we become blind to the games of the egoic program and the realities of our lived experience. Our unhealthy psychological programming wreaks havoc behind a cloud of spiritual superiority. This is spiritual bypassing.

WHAT IS INNER WORK?

As an antidote to these two flip sides, Welwood advocated for the two-pronged approach of inner work, another phrase he coined. Inner work is working on both our subconscious and superconscious, which balance each other out and protect us from the rigours of overdosing on either. Inner work also serves as a practical guide, offering step-by-step instructions and accessible exercises to support personal transformation.

Since Welwood, we have seen a burst of cognitive behaviour therapy and mindfulness, and I would add that the three-pronged approach is even better. Working on our subconscious, conscious, and superconscious.

🔶 SUBCONSCIOUS WORK

Subconscious work includes all things unconscious in our psyche. It is the entire psychological school of depth psychology for which Jung is so famous. Think childhood wounds, trauma, and erroneous, deep-seated beliefs.

🔶 CONSCIOUS WORK

Conscious work is the work we do in the present moment. It's how we respond when we are triggered, it's the playbook of our mind, it's cognitive patterns. Think mindfulness and present-moment self-awareness.

🔶 SUPERCONSCIOUS WORK

This is the work of transcendence. This is meditation. This is expansiveness. This is beingness itself. Unaffected by conscious inner chatter or triggers, this is the path to holding a space for it all.

INTRODUCTION TO PERSONAL GROWTH

The idea of inner work is based on the premise that we can develop, grow and evolve. This is not a new concept in psychology or neuroscience. Human beings are learning machines. We constantly learn, integrate, pivot, progress and evolve.

Whether we’re aware of it or not, this is happening all the time. This system enables us to adapt to our ever-changing environment. But the best bit is that we can proactively engage in our own evolution and personal growth.

What’s more, as goal-oriented beings, we can embark on a transformative journey of self-discovery and personal growth to achieve lasting happiness and true freedom. Working towards personal development goals keeps us engaged, thriving, and achieving, which we love.

THE BENEFITS OF PERSONAL GROWTH AND INNER WORK

When we consciously engage in personal growth and inner work, the rewards ripple through every area of life.

We begin to develop genuine self-awareness—seeing ourselves more clearly, understanding our patterns, and recognising how this awareness supports healing, helps us move beyond trauma, and opens the door to our full potential.

Inner work is not about fixing what’s broken, but about deepening our relationship with ourselves. Over time, it can lead to a life grounded in contentment, clarity, and a quiet sense of fulfilment.

Through practical insights and everyday application, inner work becomes a living practice—one that transforms how we relate to ourselves and to the world. It helps us quiet the mind, align our actions with our deeper truth, and live with greater harmony and joy.

It also invites us to reconnect with the inner child—the part of us that still holds our original innocence, wonder, and unmet needs. By tending to this inner relationship, we create the conditions for true healing, freedom, and lasting happiness.

SUBCONSCIOUS INNER WORK

Subconscious inner work helps us uncover the hidden patterns, beliefs, and emotional imprints that quietly shape our lives. By bringing these unconscious processes into awareness, we begin to heal at the root rather than the surface.

Inner Child Work

The inner child represents the tender, feeling part of us that still holds our earliest experiences of love, fear, and belonging. Healing this part involves recognising patterns of self-criticism, abandonment, or emotional avoidance—and learning to meet them with compassion. As we nurture the inner child, we soften old defences and open to greater emotional freedom and self-trust.

Shadow Work

Shadow work invites us to face the aspects of ourselves we repress or deny—our anger, envy, neediness, or shame. By bringing light to these hidden parts, we release the energy bound within them and integrate the full spectrum of our humanity. True wholeness includes both our light and our shadow.

Attachment Work

Our attachment patterns often determine how safe we feel in relationships and how we respond to closeness or distance. Exploring these unconscious dynamics helps us understand why we seek, cling, or withdraw—and how to form deeper, more secure bonds with ourselves and others.

Reprogramming Core Beliefs

Much of our subconscious conditioning comes from childhood narratives like I’m not enough or I have to earn love. By identifying and reprogramming these beliefs through awareness, affirmation, and somatic release, we can align our subconscious mind with our conscious intentions.

CONSCIOUS INNER WORK

Conscious inner work is about bringing awareness to the present moment and taking responsibility for how we think, feel, and act. It transforms insight into daily practice—bridging self-awareness with conscious choice.

Mindfulness and Presence

Mindfulness trains us to observe thoughts, emotions, and sensations without judgment. Through presence, we learn to respond rather than react, cultivating inner stability and clarity even amid life’s chaos.

Self-Reflection and Inquiry

Self-reflection helps us see beneath our automatic behaviours and emotional triggers. By questioning our motives and patterns with honesty and curiosity, we develop a more authentic relationship with ourselves and others.

Conscious Relationships

Our relationships are powerful mirrors for growth. Conscious relating means staying aware of our projections, needs, and boundaries while practising empathy and honest communication. It’s less about being perfect and more about staying present and open-hearted in connection.

Emotional Regulation

Learning to stay conscious in the midst of emotional waves is central to inner work. Techniques like breath awareness, grounding, and compassionate witnessing allow emotions to move through without taking over—turning reactivity into responsiveness.

Values and Alignment

Living consciously means aligning daily actions with deeper values and intentions. When our behaviour reflects what truly matters to us, we experience a natural sense of coherence, meaning, and peace.

TRANSCENDENT INNER WORK

Transcendent inner work moves beyond the personal story into the direct experience of consciousness itself. It’s the unfolding of awareness that recognises our true nature as something deeper than thought, emotion, or identity. It’s the main focus of spiritual awakening on our spiritual journey to wholeness.

Awakening Awareness

Awakening isn’t something we achieve—it’s a shift in perception. As spiritual awareness recognises itself, the sense of separation softens. We begin to experience life not as something happening to us, but through us.

Non-Dual Presence

Non-dual awareness invites us to rest in the stillness beneath all experience. Here, there is no struggle to become—only the recognition that we already are what we’ve been seeking. This presence brings a natural sense of peace, clarity, and compassion.

Surrender and Trust

Transcendence often comes through surrender—the willingness to let go of control and allow life to move as it will. Trusting this deeper current invites humility, grace, and a profound sense of belonging within the mystery of existence.

Integration of the Absolute and the Relative

True transcendence isn’t an escape from the human experience but a full embrace of it. As the absolute and relative dimensions integrate, ordinary life becomes sacred. The mundane becomes a mirror of the divine, and every moment an expression of consciousness itself.

STARTING THE INNER WORK JOURNEY

Beginning inner work is an act of self-care and courage. It starts with creating a safe, supportive space where you can meet yourself honestly and without judgment.

Self-compassion and mindfulness are key. They help you stay grounded when old emotions or patterns surface, turning challenges into opportunities for healing.

Start small—set aside a few minutes each day to pause, reflect, or journal. If the process feels overwhelming, guidance from a teacher, coach, or therapist can offer clarity and support. With consistency, self-awareness grows and lasting change begins to unfold.

HOW TO DO INNER WORK

So we've discussed the theory of inner work and why we should apply inner work on our spiritual journey, but how do we do this?

Use the three-pronged approach as a structure: subconscious, conscious, and superconscious.
Pick a practice for each. So, for example, you could do shadow work for the subconscious, mindfulness for the conscious, and breathwork or meditation for the superconscious.
Create a realistic schedule: shadow work once per week in a journal, an informal mindfulness practice, and 20 minutes of yoga, breathwork, or Vipassana meditation daily.

INNER WORK PRACTICES

Consistency turns insight into transformation. Simple practices like mindfulness, reflection, and conscious breathing strengthen presence and emotional balance in everyday life.

Yoga and meditation also support inner work by calming the mind and integrating body and spirit. A dedicated mat or quiet corner can help make practice part of your daily rhythm.

Experiment with different tools and approaches, and trust what resonates. Inner work is less about doing it perfectly and more about showing up for yourself with honesty and care. Overcoming Obstacles and Challenges.

INNER WORK IN DAILY LIFE

Bringing inner work into your daily life is a commitment to self-awareness, personal growth, and ongoing transformation. One of the greatest benefits of this practice is the sense of hope and empowerment it brings, as you learn to navigate your thoughts, emotions, and actions with greater intention and clarity.

Integrating inner work isn’t a one-time event—it’s a lifelong journey that requires patience, dedication, and self-compassion. By making mindfulness and self-reflection a regular part of your routine, you can master the art of responding to life’s challenges with resilience and wisdom. This ongoing practice helps you develop a positive mindset, empowering you to deal with anxiety, uncertainty, and the ups and downs of everyday life.

As you progress on your healing journey, you’ll notice a profound transformation in your sense of self and your relationships with others. The teachings of inner work encourage you to live in the present moment, letting go of regrets and worries, and embracing the beauty of life as it unfolds. This is the hero’s journey—an invitation to confront your fears, overcome limitations, and realise your full potential.

Accessing the wealth of information available—through books, podcasts, online courses, and community forums—can deepen your understanding and provide practical tools for growth. The price of not engaging in inner work is often a life marked by disconnection, anxiety, and unfulfilled potential. But the reviews and stories from people who have embraced this path are overwhelmingly positive, highlighting the profound sense of purpose, meaning, and fulfilment that comes from consistent practice.

Joining the inner work community offers a sense of belonging and support, connecting you with others who share your values and aspirations. Together, you can share wisdom, exchange ideas, and inspire each other to keep moving forward on the path of self-discovery and transformation.

The invitation to inner work is an invitation to a more authentic, empowered, and joyful life. By taking the first step and committing to daily practice, you open yourself to a world of possibility—one where personal growth, mindfulness, and true freedom are not just ideas, but lived realities.

INNER WORK ON THE SPIRITUAL PATH

Inner work isn’t something we do once and complete—it’s a way of living. As awareness deepens, even the ordinary moments of life become opportunities for growth, presence, and love. Whether we’re healing the past, staying conscious in the present, or awakening to something more expansive, the journey is the same: coming home to ourselves, one moment at a time.

Mastering Inner Work: A Practical Guide to Personal Growth and Healing

SPIRITUALITY WITHOUT PSYCHOLOGY

SPIRITUAL BYPASSING AND INNER WORK