Mirror Gazing: How to Practice Mirror-Gazing Meditation

Mirror gazing is a style of meditation that involves maintaining a deep and direct gaze at your reflection in front of a mirror. Practitioners of this meditation type will observe themselves calmly in the mirror for prolonged periods to erase fear or self-judgment.

This self-reflection practice fosters self-acceptance from the outside-in, while other mindfulness meditation practices focus on internal thoughts. Like other meditation styles, however, mirror-gazing is a powerful tool that can help practitioners focus on the present moment, increase self-love, and improve their mental health. Learn how to meditate.

Here are some of the benefits of practicing mirror-gazing meditation.

1. 1. Greater self-awareness: Taking a few minutes to connect with your own reflection can reveal any difficult emotions you may overlook or minimize. You might feel burnt out, but instead of confronting your feelings, you may compartmentalize the issue. However, gazing at your reflection can reveal that your emotions are far more severe than you initially thought, which may help you apprise yourself of any mental blocks you need to address.
2. 2. Improves self-compassion: Mindfulness-meditation methods often direct practitioners to close their eyes and pay attention to their thoughts as they float by without judgment. Mirror gazing shifts the meditator’s focus to their physical reflection, allowing them to challenge damaging self-criticism and negative self-talk. By calmly observing their self-critical thoughts, mirror-gazing practitioners can start to develop a more compassionate, judgment-free narrative.
3. 3. Increases comfort in your body: Mirror gazing can help practitioners feel good about what they see in the mirror, rather than trying to hide their insecurities. Beyond simply increasing your self-compassion, calmly observing yourself can improve how you feel about yourself (healthily and humbly).

Anyone can use a mirror-gazing practice to foster mental and spiritual well-being. Follow this helpful guide to try this meditation technique yourself.

1. 1. Find a comfortable place. Always meditate in a quiet place that is comfortable for you. Any distractions can compromise your focus. Seat yourself in a chair or on the floor on a pillow. Angle a mirror in front of you, so you’re face-to-face with your reflection, staring into your own eyes. Take off any facial makeup to connect with yourself in your most natural state.
2. 2. Center yourself. Before beginning your mirror-meditation session, take a moment to access a calm state of mind. Starting this exercise before you’re ready can make you feel more self-conscious. Engage in deep-breathing exercises, like diaphragmatic breathing. Close your eyes and set an intention for your practice.
3. 3. Set a timer. When you’re ready to begin the meditation, set a timer for the desired duration of your practice. Five minutes is a good starting point for your first time. Once you’re comfortable, increase your daily sessions to ten minutes.
4. 4. Lock eyes with yourself. When you’re ready, start your timer and open your eyes to make direct eye contact with yourself. Take deep belly breaths as you gaze into your eyes, and try not to look away. Observe your body language, tense places, and facial expressions, but try not to judge your appearance or embodiment. Acknowledge your face as it is, and let your thoughts come and go freely.
5. 5. Push through the discomfort. Staring at yourself in the mirror for long periods can be uncomfortable. If your inner critic floats any self-effacing thoughts to the surface, bring your focus to your breath or eye contact. Calmly acknowledge your emotions or mental obstacles, but avoid ruminating on them.
6. 6. Be consistent. Mirror-gazing meditations will get easier the more you practice the technique. Gradually increase the length of your sessions as you gain more self-confidence and get used to the practice.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.