Here’s why you should grab a mirror for your next meditation
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
What if, instead of being something you avoided, the mirror could help you know yourself better? Explore the benefits of mirror meditation and how you can practice it.
How long do you spend looking in the mirror each day? Is it for hours trying to achieve the perfect cat eye swoop with your eyeliner or grooming your beard? (Looking good, btw.) Or, do you spend just a quick second or two looking in the mirror to check for spinach in your teeth before you dash out the door? Either way, most of us are using the mirror simply to check our physical appearance before moving on with our day.
So it may come as a surprise to hear that you can also use your reflection to check-in with your “emotional appearance.” Practicing mirror meditation can help you explore self-acceptance, connect with your inner thoughts, and even grow your emotional awareness.
Instead of looking into the mirror just to check for what to “fix,” why don’t you try using it to see yourself in a new, supportive way?
What is mirror meditation?
Simply put, mirror meditation involves sitting quietly and looking at yourself in the mirror. But instead of checking your makeup, or adjusting your collar, you’re putting your focus on mindfulness and self-acceptance. In mirror meditation, the goal is to spend a few intentional minutes observing yourself without judgment, looking yourself in the eyes and staying present with whatever emotions arise.
Mirror meditation was developed by Dr. Tara Well, a psychology professor at Barnard College of Columbia University in New York City who specializes in the psychology of self-reflection. Her goal is to counteract the negative experiences people often have when looking in the mirror. Instead of judging or analyzing yourself, mirror meditation encourages a gentler approach, where you observe with acceptance and even curiosity.
Dr. Well’s research showed that spending time observing yourself in the mirror can actually reduce self-criticism and enhance self-awareness and can be a way to build a healthier, more compassionate relationship with yourself.
What are the concepts behind mirror meditation?
The main idea behind mirror meditation is pretty simple: to use your own reflection to deepen self-awareness. The main concepts of the practice are:
Self-observation without judgment: The goal is to look at yourself in the mirror without criticism or focusing on flaws. Instead, try to observe your face, expressions, and thoughts as they naturally are.
Emotional awareness: The mirror brings up various emotions, which is normal and expected. Mirror meditation encourages you to notice these feelings and acknowledge them instead of pushing them away.
Presence and mindfulness: Just as in other meditation practices, mirror meditation encourages staying in the moment. Observing yourself closely in the mirror can help ground you and bring your focus away from distractions.
Building self-compassion: By practicing acceptance of what you see and feel, mirror meditation can help build self-compassion over time. Many people find that this practice makes them more accepting, gentle, and understanding with themselves.
5 possible benefits of mirror meditation
If you’re used to self-criticism or want to be more aware of your emotions, mirror meditation might be just the practice you’ve been looking for. Here’s how regular mirror meditation can help improve your mental and emotional wellbeing:
1. Improved self-acceptance: When you get used to seeing yourself as you are without judging, you might start to let go of self-criticism and instead see yourself with more kindness.
2. Increased emotional awareness: Looking into the mirror can reveal emotional responses you might not have noticed before, or uncover parts of yourself that go unnoticed in day-to-day life. You may see emotions like stress, sadness, or joy reflected back. This awareness can help you gain a better understanding of what’s going on inside of you, so you can choose how to respond intentionally.
3. Enhanced focus and mindfulness: Being present with yourself in the moment helps you build stronger mindfulness skills, which can reduce stress and improve mental clarity in everyday life. If you notice you feel stressed, try these seven stress management techniques to find relief.
4. Reduced social anxiety and self-consciousness: Looking at yourself calmly in the mirror can make you more comfortable with your appearance. This may allow you to feel less self-conscious and more at ease when you’re spending time with others and even when you’re alone.
5. Greater self-compassion and self-love: Seeing yourself in a calm, accepting way can increase feelings of self-worth and help you create a healthier relationship with yourself. This can help build your self-esteem and overall emotional resilience. Check out these seven ways to cultivate self-love for more tips on how to love yourself.
How to practice mirror meditation: 5 steps to connect with yourself
Although it might seem like a strange or uncomfortable thing to do at first, mirror meditation might surprise you with what you learn about yourself. Here’s a step-by-step guide to getting started:
1. Find a quiet space and a mirror
Start by choosing a calm, private space in your home with a mirror. This could be your bedroom, the bathroom, or a quiet corner with a mirror propped up at eye level. Create a meditation space that feels safe and comfortable, so you can focus fully on yourself without distractions. If you’d like, dim the lights or add a candle to create a calming atmosphere that helps you settle into the experience. Here are six other ways to customize your meditation space.
2. Set a timer (5–10 minutes to start)
To begin, set a timer for a short amount of time. Five to 10 minutes is ideal for beginners, so you can focus fully on your meditation without checking the clock. As you get used to the practice, you could extend this to 15 or 20 minutes or however long you’re comfortable with.
3. Begin by relaxing and focusing on your breathing
Before you look directly into the mirror, take a few deep breaths to help center yourself. Let go of any tension in your body with a few shoulder rolls or by relaxing your jaw. Focus on your breathing, inhaling slowly through your nose and exhaling through your mouth. This can help calm your mind and body, preparing you to be fully present during the meditation.
When you’re ready, look up to meet your own eyes in the mirror. Keep your gaze soft and relaxed. There’s no need to “do” anything in particular. Just breathe and allow yourself to be there in that moment with yourself.
💙 Take a moment to settle into your body when you Pause to Breathe during this short meditation.
4. Observe your reflection without judgment
As you look into the mirror, focus on observing yourself with a gentle, open mind. Notice the expressions on your face and any emotions or thoughts that come up. Don’t worry if it feels strange at first. Like any new habit, it may take a little time to feel comfortable.
Allow whatever you feel or see to simply stay present (here’s how) without trying to change it. See yourself with acceptance and curiosity, just as you would a close friend. You might find your face shows more than you expected, like a hint of stress, a touch of joy, or an emotion you didn’t realize you were carrying.
Sit with these feelings without any pressure to fix or change them. And if you notice a critical thought, such as “I look tired,” or “I don’t like this about myself,” acknowledge it, but gently redirect your focus back to a neutral observation. It’s all part of giving yourself the gift of self-connection and self-acceptance.
5. Reflect on your experience afterward
When your timer goes off, take a moment to close your eyes and reflect on what you experienced. How did you feel during the practice? Were there moments of discomfort? Did you experience any new insights about yourself? Taking time to process these thoughts so you can gain a clearer understanding of your emotions and how you relate to yourself.
If you’d like, jot down a few notes in a journal about your experience. This can help you track your growth over time and notice if it becomes easier to look at yourself with kindness and understanding, especially if you make mirror meditation a regular routine.
You might find that some days are harder, while others feel deeply positive and affirming. Both are a natural part of the process.
💙 Hoping for some pointers to help you reflect effectively? Explore the Power of Reflection from the Daily Jay.
Mirror meditation FAQs
How long should I practice mirror meditation each day?
If you’re a beginner in mirror meditation, start with just 5–10 minutes. This shorter amount of time helps you get familiar with the practice without feeling overwhelmed. It's normal to feel unsure at first, so keeping it brief and gentle can ease you into it.
As you practice more regularly, you may naturally want to extend the time. Some people gradually build up to 15 or 20 minutes, but it's up to you. Experiment and find a consistent rhythm that works for you.
Can mirror meditation help improve self-confidence?
Mirror meditation can help you become more comfortable with yourself and reduce self-criticism. Spending intentional time with your reflection can help bring a more accepting and compassionate mindset, so you can appreciate your unique qualities and feel more at ease with your appearance and presence.
What are common challenges in mirror meditation, and how can I overcome them?
Mirror meditation can be challenging at first, as you might feel self-consciousness or uncomfortable. It's common to experience distracting thoughts or emotions when you start out, but with time and practice, these challenges may get better over time. Here are some helpful tips to keep in mind:
Be gentle with yourself and observe these feelings without judgment.
Take deep breaths and refocus on the present moment.
Give yourself permission to experience whatever comes up, knowing that every session is an opportunity for growth, even if it feels challenging.
If your thoughts keep wandering, try our 12 ways to refocus your mind.
Is it normal to feel uncomfortable during mirror meditation?
It’s normal to feel uncomfortable during mirror meditation, especially when you’re starting out. Many people aren’t used to looking at themselves in a calm, focused way without a specific purpose — like styling their hair or checking their appearance before going out.
Reassure yourself that discomfort is normal, and it’s part of the process. Take deep breaths and remind yourself that your goal is simply to be present with yourself. With practice, the discomfort often fades, and mirror meditation can become more natural and calming.
How does mirror meditation compare to other types of meditation?
Mirror meditation involves using your own reflection as a focal point to help create self-connection.
While other types of meditations also focus on observing thoughts and feelings as they come and go, looking in a mirror can allow you to see the physical representations of those feelings in real time.
This practice can help you address self-perception, self-criticism, and self-love, and can complement other meditation practices.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
