Mirror Gazing (Perceptual Exercise)

Short Answer

Look into your own eyes in a mirror for a few minutes and notice changes in emotion, thought, and perception. Keep it gentle and stop if it becomes distressing.

How to Do It (2–5 minutes)

1. Sit with a mirror at comfortable distance. Soft lighting helps.
2. Set a timer for 2–5 minutes.
3. Rest attention on your eyes. Let facial expression be neutral.
4. Notice emotion shifts, micro-judgments, and body sensations.
5. End by taking 3 slow breaths and looking away slowly.

Safety Notes

• If you have trauma triggers or dissociation, start very short (30–60 seconds).
• Stop if anxiety spikes; switch to breath or grounding touch.
• This is not a test. The goal is noticing, not “breaking through.”

Related Exercises

• Empathy Exercise
• Sensory Deprivation (Light Version)