A 4.-hour in-person shadow work workshop
Befriending the parts of yourself you've locked away.
Understanding your Inner Critic and acting from agency, not fear.
Led by Dr. Vidhya R Nair : doctor, IFS & somatic practitioner and 4× TEDx speaker.
There are parts of you that drive behavior from the shadows of your past, choosing your partners, fueling your workaholism and showing up in ways you can't explain. The anger, the neediness, the desire to rest. This is a day to meet the voice behind all that doing, understand where it came from, and reach the part of you it has been working so hard to protect. Lock in your four hours and witness the transformation unfold.
📅 Saturday, 19 September · 2:00–6:30 pm
📍Trace Residency, Marine Dr, Churchgate, Mumbai
🔶 Limited intake: a room of only 15
Small, application-only rooms · Mumbai · Bangalore · Delhi · Goa
An honest look
Is this for you right now?
This is for you if
✨You're ready to actually look at your patterns, not just read about them.
✨You recognise yourself as someone who overdoes, over-controls, or overthinks and yet everything feels unfulfilling.
✨You're tired of the loop and call your need a weakness, shoving it so far down that you forget that your feelings matter.
✨You're the giver, the fixer, the capable one, and it's quietly wearing you down.
✨You've been meaning to do this inner work, and you want to be gently guided through it in person.
This might not be the time if
- You're mostly curious to "see what this is" without wanting to look inward yet.
- You need one-on-one clinical support for something acute right now.. this is group work, and we're glad to point you toward better-suited care.
Every application is read personally. We accept people who are genuinely ready for this so the room stays safe for everyone in it.
Does this sound familiar?
This might be the inside of your head
Some days look like overachieving, staying busy, keeping control, being the one who never drops the ball. Other days it's the opposite like a spiral of overthinking so loud that you can't move at all, caught between wanting to act and being frozen by every way it could go wrong.
In your relationships, you're usually the one fixing things and carrying it and quietly you don't feel very supported, because it always comes back to you to hold.
If you read that and thought that's me, you're in the right place.
What it's costing you
You've learned to carry it. Look at what it takes.
The overthinking
keeps you safe from getting it wrong and it also keeps you from ever starting.
The over-giving
keeps everyone around you okay and it also leaves you depleted and unseen.
The control
keeps things from falling apart and it also means you can never fully rest.
The voice you've been fighting isn't the problem
No part of you is bad. Each part has its own purpose and it's time to embrace it.
Your inner critic didn't come to hurt you. It's a bodyguard, guarding not only your fear and pain but underneath are some of your most fundamental qualities, the parts of you that were never truly seen, so they got shut away too. That protection doesn't change by fighting it. It changes when you meet the critic with curiosity instead and slowly build a relationship between it and the scared, younger part it's been shielding all along. That's the work of this afternoon.
We get back to you in 24-48 hours with a confirmation.
WHAT SHIFTS IN FOUR HOURS
Less doing from conditioned fear.
More from awareness and agency.
1: You'll see your inner critic differently, not as something to be frustrated with, but as a part that once learned to keep you safe.
2: You'll feel what its control has actually been costing you, and what you've quietly organised your whole life around.
3: You'll reach the younger part of you that's been suppressed for so long you'd almost forgotten what it needs.
4: You'll begin to name that need and find real ways to meet it, instead of staying trapped in the old story.
5: You'll learn to hold both parts with care, so neither the critic nor the scared part has to run the whole show alone.
A room of 10–15 · Early bird ₹3,500 until 25 August.
WHAT THE DAY ACTUALLY LOOKS LIKE
Experiential work in a small, closed room and
you're guided the whole way through
This isn't a lecture. Through guided reflection, embodied exercises, movement, and partner work, we move through four stages together with room for real vulnerability and no pressure to be anywhere you're not ready to be.
1 · Seeing the critic clearly
Arriving, settling and feeling safe enough to actually be here. Recognising your inner voice and the specific shape it takes in your life, the exact places it shows up and takes over.
2 · Feeling where it lives in the body
This is where the body comes in. Meeting the critic not just as a thought, but as something you can actually feel and locate.
3 · Understanding what it's guarding
Reaching underneath the protection to the deeper truths it's been holding at all cost including the parts of you that were never seen.
4: Honouring and bridging the two
Building a working relationship between the critic and the scared, younger part it's been trying to shield so the two can begin to work to
The day is guided by Dr. Vidhya throughout, with plenty of space to introspect and journal
and group interaction woven through all of it.
Bring: a journal, any stationery you love, and a comfort object. Wear something you can sit and move in.
WORDS FROM THE WORK
Hear it from people who've sat with this
THE DETAILS
📍 Mumbai: Studio Trace
Saturday, 19 September · 2:00–6:30 pm (4.5 hours)
Trace Residency, Mumbai · A room of 10–15 people
4500 INR
3500 INR only till August 25th, 2026
₹3,500 Early bird until 25 August · ₹4,500 after
- Your seat in a small, guided room
- All materials for the exercises & journaling
- Refreshments through the afternoon
- A confidentiality agreement that protects everyone
If something comes up after you're accepted
5+ weeks before — full refund
4 weeks before — 50% refund
2–3 weeks before — no refund*
*You can carry the full amount to a future workshop or retreat with us.
None at all. No prior experience with shadow work or parts work is required, just a willingness to be honest with yourself.
No. This is not a substitute for therapy, think of it as an accessory to it. It's experiential group work, and if you're in acute distress or need one-on-one clinical support, we'll gladly point you toward it.
You're always in choice. There's partner work, movement, and journaling woven through, but you set your own pace and only go as far as feels right for you.
Yes. Everyone in the room signs a confidentiality agreement, so what's shared in the container stays in the container.
Our cancellation terms are above. In short: the earlier you let us know, the more flexible we can be — and any unused amount can move to a future workshop or retreat.