20 Journal Prompts for Body Image Reflection (Because the Mirror Lies)

Are you ever getting ready for a night out — the lighting is hitting just right, your hair is cooperating, your outfit is giving main character energy — and you just know tonight is your night? Then boom... three hours later, someone tags you in the group pic, or you catch a glimpse of yourself in the bathroom mirror at the bar… and suddenly you’re like, “Wait. Do I actually look like that ?!” Instant vibe kill.

Now here’s the thing: do you let that one unflattering angle ruin your whole night, or do you just blame the lighting, delete the tag, and keep living it up? That’s where the real self-image battle comes in.

I’ve never really hated mirrors. That might sound strange, especially since I’ve wrestled with body image issues and the ups and downs of weight fluctuations. But the truth is, I’ve usually liked what I’ve seen in my reflection. I’ve always loved my face, my eyes, my smile, my hair. Even on the days when I nitpick my arms or feel uncomfortable in my skin, I can still find something I appreciate.

My struggle has never been with the glass itself — it’s been with the fear of perception.

If I’m being honest, the hardest moments come when I worry about the identity people attach to me. I’m a trainer and a coach - it's something I do but not who I am. I’ve been seen as the girl with the small waist, the “snatched baddie,” the one who embodies that “curvy but fit” feminine body type. And the thought of someone whispering, “Wow, she really let herself go. She’s supposed to be a trainer? What happened?” — that’s what makes me want to isolate, to stay in instead of going out, even when I still think I look pretty.

Because it’s not just about how I see myself. It’s about how I imagine others are reflecting me back.

The Reflection Conversation

This came up recently in a session with a client. She was telling me about her issues with mirrors and selfies, how they feel like enemies more than friends. And I found myself saying something I needed to hear too: “It’s all a reflection.”

Mirrors reflect. Cameras reflect. People reflect. But none of them actually capture the whole of who we are. They only show fragments — a flash of light, a moment, a perspective. And depending on where you’re standing (physically and emotionally), that reflection can look completely different.

Think about selfies. You take 10, hate them all, delete them. Then you circle back later and suddenly one of them looks… good. Cute, even. What changed? Not your face. Not your body. Just your perspective.

Other People’s Mirrors

Sometimes the most critical voices in my head aren’t even mine. They sound like echoes of things I’ve heard — the imagined judgments of others. Or the unimagined... cue that friend that mentioned how "the alcohol and stress is really catching up with Reyna" and the invitation for my inner demons to ask "if she says that about Reyna, I wonder what she says about me". And even if those voices aren’t in the room anymore, the reflection of them bounces around in me. Why is that? Do I actually believe what they said? Did it confirm a fear I already carried, or did their words plant the seed of that negative feedback loop?

Either way, I knew I had to quiet that inner critic. I needed a kind of armor — not to harden me, but to protect me so that outside voices could no longer sink in. That’s the tricky part of perception: we think we’re looking in a mirror, but really, we’re looking through the lens of our fears.

And that’s why I keep reminding myself: if reflection is inevitable, I still get to choose how I interact with it.

Reflections You Can Try

If you’ve ever struggled with what you see in the mirror, in photos, or in the eyes of others, here are some reflections (literally) to play with. Don’t think of these as “fixing” anything (although with time they will help to heal). For now, they’re just openings, ways to see yourself differently and start that "shadow" work:

🪞 REFLECTION-BASED PROMPTS (Mirror, Selfie, and Perception)

What do I see in the mirror that others might not see? What might I not see that others do?
Write about the disconnect between your self-perception and how others perceive your spirit, your presence, or your impact.
When I look in the mirror, what emotions arise? Can I sit with them without judgment?
Include physical sensations. Use this as a mindful body-scan experience, not just an image-focused one.
Take a selfie with intention—not to assess or edit, but to witness yourself as you are. What do you notice beyond appearance?
Can you write about your expression, your energy, your humanity?
If your mirror could talk, what would it say? Would it be kind, critical, confused? Can you write a dialogue with it?
Let the mirror represent your inner critic or inner child. Then offer it compassion or correction.
What would a mirror look like if it reflected the soul instead of the skin?
Imagine this spiritual mirror. What shines? What needs healing? What beauty appears?

🧠 INNER DIALOGUE & IDENTITY EXPLORATION PROMPTS

Who am I beyond my body? List 10 qualities or traits that define your essence.
Not your image—your humor, your wisdom, your empathy, your resilience.
What lies has my body image told me? What truths can I write to counter them?
Example: "Lie: My worth depends on how I look." → "Truth: My worth is unshakable and inherent."
Write a letter to your body from your soul. Then write a letter back.
Let your body know what it’s like to live with these feelings. Then let your body speak its truth.
What would it feel like to be at peace with your appearance—even if you never “liked” it?
Explore neutrality, acceptance, and inner freedom.
What parts of you have you learned to hide or shrink to be acceptable? Can you reclaim them?
Focus on reclaiming space, voice, softness, curves, intensity, uniqueness.

👁️ SPIRITUAL AND HUMAN CONNECTION PROMPTS

In what ways are other people a mirror for you—and what do they reflect back?
Who triggers you, and who uplifts you? What might that say about your own beliefs about yourself?
Can I offer the same compassion to myself that I so easily give to others?
Write about the last time you supported a friend. What if you offered that to yourself?
What if I am already whole? What if nothing needs fixing—just loving attention?
Consider this as a meditation. Let the journal entry be a prayer or offering.
How do I believe the Divine (or the Universe, Spirit, God) sees me? Can I believe them over my inner critic?
Explore your image in the eyes of unconditional love, rather than society or your own doubts.
If I treated my body as a sacred temple, what would change?
Not in appearance, but in care, reverence, and gratitude.

🌱 SELF-COMPASSION + HEALING RITUAL PROMPTS

What parts of my body hold memories of pain or shame? Can I send them forgiveness?
Gently place a hand there, breathe, and write about the healing that might be possible.
What does freedom from body obsession look like? Feel like? Taste like?
Create a sensory-rich vision of liberation. How would life expand?
Describe a day where body image doesn’t hold power over your joy. What happens?
Who are you with? What do you wear? What do you do?
Create a body gratitude list—but only after a moment of silence, breathing, and presence.
Focus on functionality, sensation, support, experience, life.
What would my younger self need to hear right now? Can I be the one to tell her/him/them that?
Write a letter of love, protection, and truth.

💬 BONUS MANTRA JOURNALING

Choose one and write a reflection or re-write it in your own words.

"I deserve to take up space."
"My value is not determined by a number on the scale."
"The mirror shows form; I reflect light."
"Self-worth is my birthright. I reclaim it daily."
"I am not here to be looked at. I am here to live, love, and become."

Final Reflection

Here’s what I’ve come to accept: reflections will never stop. There will always be mirrors, selfies, people’s opinions, and the little voice inside my head. But none of those things define my worth.

The reflection is just a fragment. The truth is always bigger.

So whether you’re staring in the mirror, snapping a selfie, or worrying about how others perceive you — remember: you’re not here to maintain an identity. You’re here to be whole. And wholeness can’t be captured or seen in a reflection it can only be experienced and felt in energy.

Want more guidance on how to transform your perception of your reflection?

Book a session with me! ♥

XoXo,

Coach Corey