You wouldn’t tell a friend their stomach was too big or their skin looked old, yet getting dressed in front of the mirror can bring out a harshness we would never direct at someone else.
New Australian research suggests that practising a little self-kindness could help people feel better about their bodies, without directly tackling concerns about their appearance.
Researchers at La Trobe University found that a three-week online self-compassion meditation program improved body appreciation and wellbeing, while reducing body dissatisfaction and self-judgement.
The study involved adults aged 18 to 39, so it cannot tell us whether people over 60 would experience the same benefits. But its approach raises a question worth considering at any age: could we give ourselves some of the understanding we offer other people?
The randomised controlled trial, published in Mindfulness, involved 227 Australian adults. Participants were assigned either to the meditation program or a waiting list.
Those in the program were asked to practise for 20 minutes daily over three weeks, using three guided recordings that encouraged mindfulness, self-kindness and an understanding that personal difficulties are part of being human.
Although some exercises involved noticing bodily sensations, none asked participants to focus on their looks.
“Many body image interventions focus directly on appearance concerns, but our study found that simply encouraging people to treat themselves with greater kindness and understanding can improve how they feel about their bodies,” lead researcher Dr Joshua Marmara said.
Participants reported improvements that were still evident six weeks after the program ended. Practising more frequently did not consistently predict bigger gains, although that does not establish a minimum amount of meditation needed to benefit.
The findings concern how participants felt about their bodies and the program did not aim to change their weight or appearance.
Getting older can mean adjusting to a body that looks and feels different as clothes fit differently, an operation leaves a scar, or something you once did without thinking takes more effort.
You may want to improve your health or regain strength while also wishing you could stop finding fault with yourself along the way.
Self-compassion means responding to those difficulties with kindness and perspective, rather than adding another round of criticism. That was the approach tested here, although its effectiveness in older adults still needs research.
The trial also has other limitations. Participants reported their own experiences, and the waiting-list group received no alternative activity. That means the study cannot establish whether this program works better than relaxation or another guided practice. Researchers also need to examine whether benefits last beyond the follow-up period.
For anyone who recognises that critical voice in the mirror, the findings offer a reason to pay attention to it. You don’t have to love every change in your body to question whether you’re being fair to yourself.
Source: Research published in Mindfulness.