How Mirror work changed my life - and how you can start practicing today
My Mirror Work Journey
Back in 2016, I was going through a really dark period in my life. I had heard about mirror work from Louise Hay, and something about it resonated with me — but I also knew it would be one of the hardest things I’d ever do. Just looking at myself in the mirror felt confronting, vulnerable, even uncomfortable. The idea of reciting affirmations or reading a script out loud to myself felt almost impossible.
But I took the first step anyway. And over time, day by day, I became stronger. I started to look at myself and truly say, “I love you.” I started to feel a tenderness and acceptance toward myself that I hadn’t experienced before.
Mirror work has been an incredibly important practice for me, and I honestly think everyone could benefit from it, especially if you’re going through a challenging transition or a period of self-doubt. It doesn’t just help build confidence — it helps you develop a deeper, kinder relationship with yourself.
If you’re looking for something to boost confidence, you can also use mirror work with affirmations — like the ones I share on Season Two of my podcast, The Seeds You Water. You can repeat them in the mirror or to yourself, and over time, they can really shift how you feel about yourself.
Below, I’ll share how to get started with mirror work, step by step — including the exact steps I wish I’d known when I began.
2. My Mirror Work Script
When I first wrote my mirror work script, my life felt like it was falling apart. I knew I needed to write something that would challenge me — something that would confront the parts of myself I felt were crumbling. Every line of my script had a specific purpose and meaning behind it. Here’s what each part represented for me:
Today I wake up with a full heart and I am brimming with gratitude.
I’m a strong feminine woman who is beautiful both inside and out.
When I talk, people will listen and I have the opportunity to reach people and change their lives.
Everything that I do today is enough. You are enough.
I love you and I am proud of your success and determination.
Giving up is never an option.
Be kind to yourself and others today and every day.
Remember to smile. I love you.
Give Henri a kiss. He needs you.
3. Breaking Down the Script
Here’s why each line was included and what it meant to me:
Gratitude: “Today I wake up with a full heart and I am brimming with gratitude.”
I began with gratitude because at that time, I was living in a mindset of lack. Everything felt scarce — stability, love, confidence, even hope. I wanted to shift my energy from scarcity to abundance, and I knew gratitude was the most powerful way to start that process.Strength and Beauty: “I’m a strong feminine woman who is beautiful both inside and out.”
This affirmation came from a place of rebuilding my confidence. I had just gone through major life changes and was struggling with low self-esteem. Speaking these words to myself helped me reclaim my femininity and remind myself of my inner and outer strength and beauty.Empowering My Voice: “When I talk, people will listen and I have the opportunity to reach people and change their lives.”
At that point, I had just started a new career in fitness, and I constantly questioned whether I was good enough. My personal life felt chaotic, and I worried that made me a fraud. This line reminded me that my voice mattered, that I could still inspire others even while navigating my own challenges.Self-Acceptance: “Everything that I do today is enough. You are enough.”
This was one of the hardest lessons for me to learn. I was constantly comparing myself to where I thought I should be. Writing and repeating this helped me retrain my mind to see my progress and acknowledge that who I am and what I do — even on difficult days — is enough.Acknowledging Achievements: “I love you and I am proud of your success and determination.”
I wanted to celebrate the strength and resilience it had taken just to keep going. From studying to working and managing life through emotional exhaustion, I needed to hear that I was doing well — that I could be proud of even the smallest victories.Perseverance: “Giving up is never an option.”
There were many moments when I wanted to give up completely. This line was my anchor — a reminder that surrender wasn’t an option, that I had to keep showing up for myself no matter how hard things got.Kindness: “Be kind to yourself and others today and every day.”
Kindness has always been one of my core values. During that period, I found it difficult to stay open-hearted; bitterness and resentment felt easier. This affirmation reminded me to stay connected to compassion — both towards others and towards myself.Joy: “Remember to smile. I love you.”
Even in dark times, I wanted to remember that joy and lightness were still available to me. Smiling, even when it felt forced, was a small but powerful act of self-love — a reminder that I could still find moments of happiness.Connection: “Give Henri a kiss. He needs you.”
This final line was deeply personal. Henri, my French bulldog, was my grounding force. During that difficult time, I wasn’t sure I could afford to keep him, and that fear broke my heart. Including him in my script reminded me of my purpose and of the love and responsibility that kept me going. He gave me strength when I didn’t have much left for myself.
4. Step-by-Step Mirror Work for Beginners
Mirror work is most effective when practiced consistently. Here’s a practical guide to get started:
Step One: Look into Your Eyes
This is a crucial step and one that I missed when I started mirror work. I do not recommend missing this step. Firstly, when you wake up in the morning all you are going to do is look into your eyes in the mirror. Maintain your gaze and step into the vulnerability. It’s ok if you feel silly or embarrassed and it’s also ok if you feel intense emotion.
Step Two: Write Your Mirror Script (In Depth)
After a few days or weeks when you are comfortable looking into your own eyes I want you to write out your mirror script.
Aim for 6–10 sentences. Enough to feel substantial but not overwhelming.
Start with gratitude. Shift from lack to abundance: “Today I am grateful for…”
Acknowledge your struggles. Include areas that feel challenging, vulnerable, or painful.
Flip struggles into affirmations. For example:
Low self-esteem → “I am strong, feminine, and beautiful both inside and out.”
Feeling unheard → “When I speak, people will listen, and I have the power to make a difference.”
Fear of failure → “Giving up is never an option.”
Include self-love statements. Recognise that you are enough: “I love you and am proud of your efforts.”
Add reminders of your values. Kindness, compassion, patience — whatever is central to you.
Include joy and connection. Something or someone meaningful — a pet, a loved one, or an activity you cherish.
Personalise and revisit. Update your script as your life, goals, and mindset evolve.
Practice reading it aloud. Start silently, then read aloud. Feel the emotions — the goal is connection, not perfection.
Step Three: Make It Consistent
Practice daily if possible, or as often as you can.
Over time, work toward saying “I love you” and truly feeling it.
If it feels overwhelming, start small — even a few sentences a day is powerful.
Step Four: Be Patient
Mirror work is transformative, but change takes time.
Notice shifts in confidence, self-compassion, and perspective gradually.
5. Closing Reflection
Mirror work isn’t always easy. It’s confronting, emotional, and sometimes even uncomfortable — but that’s why it works. By looking yourself in the eyes, speaking words of love, and acknowledging both your struggles and your strengths, you begin to build a compassionate, resilient relationship with yourself.
Start small, be consistent, and let this practice guide you toward self-love, confidence, and inner strength — one look in the mirror at a time.
