Mirror meditation didn’t instantaneously fill me with warmth and self-love (and granted, I only did it once; its benefits are said to accrue with regular, prolonged practice). By the end of the session, their faces had softened, and a glint of delight shone in their eyes. She found that women in the study started to focus less on appearance and more on how they were feeling. Imagine our world, if we all took the time to reflect, to see ourselves, and each other, with unwavering clarity and compassion. A recent Nielsen study found that we spend an average of 11 hours per day face-to-face with our screens. What is Mirror Gazing Meditation? As we worked together, Ann realized the fallacy of believing that she had to avoid the spotlight so others could shine. But eventually, she realized that she was creating her own suffering because she could see it on her face. In a world of uncertainty, simply taking the time to look into your own eyes can calm you and awake self-compassion. We come to understand who we are through others’ reflections of us. 7 Myths About Narcissistic Personality Disorder, How My Narcissistic Mother Affected My University Years, Psychology Today © 2021 Sussex Publishers, LLC, One of Psychology’s Most Famous Theories Is Put to the Test. The Benefits of Using a Mantra In Meditation. SESSION-SPECIFIC What is Mirror Meditation Mentoring? Find out about the benefits of Mirror Meditation and how to start your own practice. Then one day, I caught a glimpse of my face in the mirror, and I was shocked by how sad and distressed I looked. And lastly, many noticed a positive impact on their relationships, which might seem a bit counterintuitive. This simple technique is an excellent introduction to the Art and science of meditation.People of all ages and stress levels can immediately feel the benefits. I’d been walking around thinking I felt “fine.” In that moment of realization, I knew that, by trying to create a perfect image for others to see, I’d lost touch with how I felt inside. In my work, it has been astonishing to see how unkind people can be to themselves without even realizing it. When we go along with our day, we are observing the world around us while experiencing our thoughts; with a mirror… Their capacity to feel and accept a broader range of emotions grew and become more integrated over time. A daily practice helps to keep the small things in perspective. Choose a well-lit distraction-free space where you can position a mirror so that it’s freestanding and you can see into your eyes without straining or leaning forward. Mirror meditation is a unique and powerful way to promote self-love, self-respect, the feeling of comfort in your own body, and self-esteem. They are more connected to the present and aware of their talents and virtues. They became much more aware of how they were seeing others and being seen. If you are interested in trying this, you’ll find some audio and video below that may be helpful. You can focus on pupil of your right eye, or the space between the eyebrows. At first, they seemed awkward and self-conscious, their faces were often tense, and their eyes were harsh and critical. Are you holding your breath or breathing rapidly? Our desire to be seen and reflected is basic and innate. By building up inner-strength under it all we are able to realise our self … First, they became aware of just how much they criticized themselves — whether it was their appearance or some other aspect of themselves that they habitually found unacceptable. Mirrors have also been used to treat body dysmorphic disorders. Instead, it facilitates honesty and acceptance – and ultimately self-compassion. As I grew older I learned, like most of us do, to use the mirror to monitor my appearance and critique it based on cultural standards of beauty — finding endless flaws and imperfections. Mirror Meditation Q&A “Mirror Meditation? As we spend more time alone and on our devices, we miss out on the face-to-face reflection that is so important for staying emotionally connected to ourselves, and to others. And the mirror revealed just how much their criticisms were affecting them because they could see it on their face. As a meditative practice, mirror gazing isn’t terribly different from other mindfulness exercises. In her studies, Well found that those who practiced mirror meditation for 10 minutes a day reported significant decrease in stress, anxiety and depression accompanied by an increase in self-compassion. Then breathe regularly and naturally, just observing your breath move your belly, ribcage and collarbones as you inhale and then gently contracting your collarbones, ribcage and belly as you exhale. Over the past few years, I’ve taught mirror meditation to hundreds of students and they’ve shared some amazing insights with me. In fact, we have far less face to face contact, even with ourselves. Remember back to when you were a child? Greater awareness of mind activities. Tara Well, Ph.D., is a professor in the department of psychology at Barnard College of Columbia University. Some turn away believing they’ve spotted a narcissist enabler. By seeing ourselves, we can practice self-compassion about our own needs and build our capacity to see others with compassion. So I began conducting mirror-gazing experiments in which research participants meditated on their own reflection. Meditation, mindfulness and spirituality in general were all pretty daunting and intimidating topics for me before I began my mental health recovery journey a few years ago. Why is mirror-gazing so powerful and effective? What I saw in the mirror never seemed to measure up. This is a Third Eye exercise, designed to open the Third Eye, and it is useful for enhancing the process of integrating the collective consciousness. The mirror reflects our self-criticism with exquisite accuracy and then mirror meditation provides a choice, and a practice, to treat ourselves with kindness. Gaze at your reflection, staying open to whatever arises. But like most of us, as I grew older, society’s expectations for me changed, and I started to use the mirror to scrutinize my appearance and compare it to the actors on TV and models in fashion magazines.
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