Mirror Work

Content
What is mirror work?
Feelings which can be changed by mirror work
Typical self-affirmations used in mirror work
Steps to use mirror work in healing your inner child


What is mirror work?
Mirror work is a "growing down'' activity in which you look at yourself face to face and eye to eye in the mirror (preferably full length) and you tell yourself positive affirmations so that you:
* Nurture yourself in a way you have never been nurtured before.
* Nurture your inner child, inner spirit and inner soul.
* Get in touch with that part of you which you have neglected or ignored.
* Grow in self-acceptance, self-confidence, self-worth and self-love.
* Begin to believe in the strengths, abilities and competencies which you possess.
* Begin to accept your body image and see the beauty, likability and worthiness of your physical features.
* Can identify your true feelings and emotions which you keep pulled in and submerged.
* Can make a commitment to yourself to work on your personal recovery from low self-esteem and being successful in living life to the fullest.
* Overcome the sense of chronic depression, hostility and pessimism you have about yourself and your future.
* Overcome your over idealization, perfectionistic and self-critical attitudes towards self.
* Can let go of the self-imposed restrictions in which you have chained your inner child.
* Can relax, have fun and enjoy living.
* Parent yourself and your inner child with unconditional acceptance and love like nothing you have ever experienced before from your own parents.
* Lighten up on yourself and stop your nitpicking, faultfinding and blaming of yourself for all of the losses, failures and mistakes which you have experienced in your life.
* Learn how to be positively self-reinforcing, self-rewarding and generous with praise to yourself.
* Break the chain of self-destructiveness in your life.
* Learn the difference between the unhealthy way of being selfish or self-centered and the healthy option of being centered on self.
* To become a person who is a "possibility'' thinker rather than a predictor of doom.
Positive outcomes of mirror work
If you are conscientious about doing mirror work daily, you will begin to experience in 30 days:
* Improved body image.
* Increased self-acceptance.
* Healthy self-confidence.
* Improved risk taking behaviors.
* A more optimistic view of life.
* A willingness to become more assertive to protect your rights.
* Improved "self-talk.''
* Increased visibility with the people in your life.
* Lack of desire to hide behind your old "masks.''
* Increased sense of "well being.''
* Improved self-image.
* An ability to enjoy yourself in all aspects of your life.
* Less disassociation from the feelings you experience in life.
* A willingness to "grow down'' and allow your inner child to experience the freedom to be a reality in your life.
* A lightness in your spirit so that you don't feel so "heavy.''


Feelings which can be changed by mirror work
If you do daily mirror work conscientiously, you will begin to experience the following changes in your feelings
Decreased feelings of : With a resulting increased feeling of:
self-hatred : self-loving
self-loathing : self-appreciation
worthlessness : self-worth
self-punitive : self-rewarding
self-pitying : self-encouragement
self-abandonment : self-dependence
self-defeated : self-enhancing
despair : hope
heavy-hearted : lighthearted
discouraged : encouraged
loneliness : self-supported
incompleteness : completeness
unloved : self-loved
valueless : valuable
overwhelmed : in control of self
unlikable : likable
shame : self-acceptance
self-deprecating : self-reinforcing
defectiveness : goodness
helplessness : competence
impotence : strength
incapability : capability
insecurity : self-assuredness
goal-less : goal-oriented
pessimism : optimism


Typical self-affirmations used in mirror work
Self-Acceptance Mirror Work
* I accept myself just the way I am.
* I accept that I am human.
* I accept that I am not perfect.
* I accept that I am responsible for my own life.
* I accept that I need to focus my attention on me first so that I can be "real and authentic'' to others.
* I accept that I have self-defeating behaviors I need to change.

Body Image Mirror Work
* I accept you just the way you are.
* My body is beautiful.
* I love me and my body just the way we are.
* My body is handsome.
* You look great!
* You are special to me.

Post Weight Loss Mirror Work
* You are thin.
* You are healthy.
* I am so proud of you.
* My body is the right size for me.
* I am at the right weight for me.
* I will exercise each day to retain my health.
* I will eat enough only to survive.

Mirror Work to Heal Feelings of Shame
* You are a wonderful person.
* I love being me.
* There isn't anything that can keep me down.
* I deserve good things in life.
* I am a beautiful person.
* I accept you for who you are.
* Nothing can hold you back.
* You did the best you could knowing what you did at the time.

Self-Forgiveness Mirror Work
* I forgive you for being human.
* I forgive you for ignoring me for so long.
* You are worthy of being forgiven.
* You are a loving, caring person.
* You and I are going to be best friends.
* You deserve to be forgiven.
* You are not perfect and failures or mistakes are inevitable.
* There is no need for you to be so hard on yourself.

Self-Encouragement Mirror Work
* You've come a long way, baby!
* You are special to me!
* Nice going. I knew you could do it!
* I'm so proud of you!
* Keep up all your good efforts. They are showing!
* You can do it. I know it!
* Without you I could never do it!
* Together we make quite a team, a real dynamic duo.
* You are my best friend.
* I really can rely on you. Thanks!

Increasing Visibility Mirror Work
* I deserve to be seen and heard.
* You are special and you will let others see how special you are.
* You are a competent, capable person who deserves to be seen and to have your rights respected.
* There is no need to hide anymore.

Inner Child Awareness Mirror Work
* You are my special friend.
* I promise to no longer ignore you.
* You are special to me.
* I love you.
* I enjoy your company.
* I deserve to "grow down.''
* I deserve to play and to have fun.
* I will nurture you like you've never been nurtured before.
* I will rely on you from now on.
* I will listen and react more to your needs in the future.

Self-Confidence Building Mirror Work
Fill in the blanks with what you need more self-confidence about in your life.
* I am ...
* I can ...
* I will ...


Steps to use mirror work in healing your inner child
Step 1: In your journal first identify the specific areas of growing down and self-change for which mirror work would be beneficial for you. Any or all of the following needs might fit for you
* Self-acceptance
* Improved body image
* Maintenance of ideal body weight
* Healing of sense of shame
* Self-forgiveness
* Self-encouragement
* Increased visibility
* Increased awareness of your Inner Child
* Building of self-confidence
* Other (specify)
Step 2: In your journal identify the negative feelings you have which you would like to change.
Step 3: In your journal identify the negative self-scripts you have about yourself which lead to the negative feelings identified in Step 2.
Step 4: In your journal identify new healthier self-scripts or self-affirmations which you can use for each type of mirror work ou identified in Step 1 as necessary.
Step 5: Put the affirmations for each purpose on a separate index card and put the cards on the walls around the full length mirror you will use for your mirror work. The easiest cue cards to make are three separate cards with: [1] I am... [2] I can... and [3] I will... on them.
Step 6: Now you are ready to do your mirror work. For the next 30 days tell yourself in the mirror all of the self-affirmations you identified in Step 4. Spend at least 5 to 10 minutes twice a day doing this activity. If you have not experienced growth in all of the areas targeted, then return to Step 1 and begin all over again. If you experience growth, healing and change, then continue to do 1 to 3 minutes of mirror work daily for the rest of your life as a prevention tool as well as a way to continue to grow down.