Looking In The Mirror (Required!) - Bitesized Mindfulness

When you look in the mirror, what do you really see?
Most of us meet our reflection through the eyes of thought — comparing, criticising, admiring, wishing.
In this short mindfulness experiment, you’re invited to look at yourself without judgment, without labels, without effort to change.

By seeing yourself as you are — not through the shifting opinions of thought — you begin to glimpse a quieter kind of confidence, one that isn’t dependent on approval or self-image.

This is an exploration of choiceless awareness: a simple, direct seeing of what is, free from the stories of the mind.
To look without reaction is to meet yourself, and life, as you truly are.

Transcript

Hello and welcome to another episode of Bite Size Mindfulness.

It might not come as a surprise,

But for this exercise you'll be needing a mirror,

So feel free to pause the track and find one.

Today we turn our attention towards self-perception,

How we see ourselves,

Not to fix,

Not to improve,

Or to judge,

But simply to see.

We will look at ourselves honestly in a mirror,

And we will observe what arises without interference.

Most of the time,

When we look at ourselves,

The mind reacts,

It says things like,

I like this,

Or I don't like that.

It compares,

Criticizes,

Admires,

And in that reaction,

We rarely see ourselves.

If we're in a bad mood,

We tend to see things negatively,

And if we're happy,

Perhaps we like what we see a little more.

But can we look at ourselves without reaction?

Can we meet ourselves without judgment,

Without the need to change,

To criticize,

Or defend?

The truth is that our thoughts are not facts.

How can they be,

When they are forever changing?

What is a fact is truth,

And truth is what you see,

When thought is not interfering.

So,

Allow yourself to stand or sit before your mirror.

Let your eyes rest gently on your face.

Notice the expression,

The shape,

The lines,

The light on your skin.

See what's there,

Without naming it,

Without labeling it as good or bad.

If thoughts arise,

And they probably will,

Saying,

I wish I looked different,

I like this part,

I hate this part,

Simply notice them for what they are,

Just thoughts.

Watch as they come and go,

And return your attention to the act of seeing.

Now,

Stay here for just a short while.

I'll be back in about a minute.

Watch carefully,

There's no effort required.

To see yourself in this way,

Without judgment,

Without approval,

Is to see what you really are,

Because the truth is you don't deserve to have your self-esteem be defined by the fickle nature of your thinking.

Remind yourself of this,

The next time you catch your thoughts becoming critical.

They're not facts,

They change all the time.

Accept what you are,

Without liking it or disliking it,

Because this is true self-confidence.

Thank you for listening.

Be sure to drop me a follow to keep up with these episodes,

And until next time,

Stay present.