One of the hardest things a human can do without practice is meditation. For the purpose of doing this kind of work it's important to tap into the subconscious.
Many will get anxious or say they don't know how to meditate because they cannot quiet the mind. You are not trying to silence the mind, but instead, simply letting the thoughts arise without attaching a story to them or following them. That may sound simple, but it’s not be as easy as it sounds. The benefits of meditation include heightened awareness and sensitivity to your hidden truths.
The whole purpose of shadow work is to assimilate repressions. Once you become familiar with the practice you can recognize more clearly past trauma, unconscious fears, desires and repressed emotional baggage.