Did you know that focusing on your current experiences, senses and body states can help you achieve a positive body image? This practice is called mindfulness. Mindfulness in psychology is a concept that involves not only being present in the moment but also awareness of our senses, thoughts, and experiences.

According to research at the University of Newcastle in Australia, students (participants in the study) who were more aware of the present moment and tackled situations in a non-judgemental manner were more likely to have a healthy relationship with food, their bodies and themselves.

Most people who battle with body dysmorphia or body dissatisfaction do not know about this practice. To practise this, a therapist or someone in the field of psychology is not necessarily required. You can do it on your own terms and at your own pace. However, mindfulness practice asks for patience and commitment to oneself.

To learn more about the relationship between mindfulness and positive body image, psychologist Alisha Adhikari shares her insights. Adhikari is a psychologist and lecturer. She also holds a Master’s degree in clinical psychology. Having worked with different age groups, she has expertise in a range of therapeutic practices.

How do psychologists define mindfulness in relation to mental health and body image?

For centuries, people have struggled with negative self-talk when it comes to body image and appearance. Many, due to this struggle, face a lot of mental health issues such as body dysmorphia, depression, anxiety, eating disorders, etc. Mindfulness is a way of making people aware of the present and helping them appreciate themselves in the moment, rather than dwelling on the past or worrying about their experience. Through mindfulness, we can develop self-awareness and form a deeper connection with ourselves, fostering sound mental health.

How does practising mindfulness change the way individuals perceive their bodies?

Mindfulness helps people analyse their own bodily sensations and accept their own self in the current moment with exercises such as body scan (attention is sequentially guided towards the body non-judgementally from head to toe, perceiving an awareness of the body being “complete”) and meditation, making people less anxious about how they look and focusing more on how they feel at the moment.

With so many young people feeling busy and stressed, how can they make time for mindfulness?

To young people, I recommend body scanning, mindful breathing, mindful eating, mindful hiking, journaling, and other activities that align with your interests and availability. These practices might be seen as too simple to make a change, but they bring a positive perception of bodily issues.

Does mindfulness work differently for adolescents compared to adults?

Yes, mindfulness can differ across age groups, depending on maturity, neurological development, attention levels, and other factors. Adolescents may experience emotions more strongly than adults due to hormonal changes and brain development. As for a specific type of mindfulness practice, it also varies from person to person. Some people who like to be physically active may find mindful walking much more helpful than body scans, which require no movement. It will be different, but activities can be adjusted according to an individual’s need and practised.

What kind of practices are effective in helping people view their bodies positively?

Yoga, body scan, guided meditation, body gratitude and appreciation, mindful eating, practising small mindfulness activities in between triggering stimuli, such as social media posts related to appearance and body image. Social media fuels unrealistic body standards, distorting how people see themselves. Thus, engaging in mindful breathing or noticing your negative thoughts can be done after exposure to negativity on social media.

Can mindfulness reduce shame or guilt associated with appearance?

Yes. It can help people develop a non-judgmental attitude, even towards themselves, and learn self-compassion.

Have you observed behavioural changes in clients who practice mindfulness regularly?

Yes, research has shown a positive change in people who practice mindfulness regularly. These changes can range from neurological to psychological and behavioural aspects. I have met people who have developed self-esteem, focus, and a positive and non-judgmental attitude through these practices. People can also reduce harmful habits, impulsivity, and relationship issues by doing these exercises regularly.

Are there instances where mindfulness has not been seen as effective? If so, why?

Mindfulness is effective at changing people’s behaviour and thoughts, but there are instances where it doesn’t work or may go in a different direction. People who need serious medical interventions for severe mental disorders such as schizophrenia or bipolar disorder, some cases of depression, or post-traumatic stress disorder may not be guided by mindfulness alone. In such cases, only careful practices recommended by clinicians can be helpful.

How long does it take to notice changes in body image through mindfulness?

It depends on how much you practise and what changes you are expecting. For quick relief from stress, a mini session of 10 to 30 minutes could be enough; for habit formation, regular practice for up to a month or a few months; for lifestyle changes, maybe a few months to a few years; but for long-term changes, a lifetime of discipline is required.