8 Mindfulness Practices for Food and Body Image Healing
Building mindfulness into your daily life gives you tools to stay grounded and curious as you navigate the ups and downs of healing.
Mindfulness is a gateway to greater awareness—and awareness is integral to healing. Let me explain.
When I think about my journey of healing from disordered eating and body image (which, by the way, is still very much ongoing!), the first word that comes to mind is awareness. Specifically, awareness of the disordered thoughts and behaviors—like body checking or constant self-criticism—that were quietly running the show in my day-to-day life.
One of the main ways I started to build that awareness was through mindfulness. Learning to slow down, tune in, and actually notice what was happening in my mind and body. This mattered so much because those automatic, critical thoughts were keeping me stuck on a hamster wheel of anxiety and stress around food and body—but I didn’t even realize it was happening.
These patterns can become so ingrained that they feel like background noise. That’s where mindfulness steps in. It’s not about being perfectly calm or Zen 24/7—it’s about practicing presence often enough that you start to see the scripts you’re running. And from there, you can start to shift them.
I didn’t build this skill overnight. It’s something I’ve cultivated over time, using different tools and habits again and again. But the more I practiced, the more space I created between the thought and the reaction—and that space is where healing lives.
If you want to build this kind of awareness for yourself, here are a few practices and resources that have been incredibly helpful to me.
1. Three Deep Morning or Evening Breaths
Slow down your morning and evening with three slow, deep breaths. Taking a few deep breaths at one or both of these times is a great way to practice slowing down during a time when we might automatically do the opposite, which is a great way to build the skill of mindfulness.
In the morning, it’s easy to hit the ground running (especially if you have a demanding job or business or a kiddo who acts as your alarm clock).
At night, it’s just as easy to let that busyness keep you awake, all the tabs in your brain still open, loading, and begging for your attention.
You could even use this time to do a few box breaths, which is a simple practice that pairs your in and out breath with a breath hold. Check out Calm’s guide to box breathing.
2. Mindful Eating
First and foremost, it’s important to know that mindful eating is not right for everyone. If you have severe food or eating anxiety, this practice can feel very unsafe and scary. Please do this with the support of a mental health professional if that feels true for you.
For others, however, this is a good way to practice tuning into the food you’re eating and reclaiming the joy of a good meal or snack one bite at a time. This is something I still aim to do at each meal, as much as I can; slowing down the moment, really tasting my food, and truly savoring it.
I am not an expert on mindful eating, so here are a few resources I recommend checking out:
How to Rebuild Trust in Your Body with Jenna Hollenstein (podcast)
6 Ways to Practice Mindful Eating (article)
Start Mindful Eating (video)
3. Short Meditations or Body Scans
I don’t know about you, but I’ve never been able to stick with a daily meditation habit. The good news is, you don’t need a daily habit to build your mindfulness skillset. Plus, even just one minute of meditation, if done consistently, still has benefits!
I turn to this tool when I need grounding, my brain is feeling chaotic, or I need space to work through a specific thing. Instead of running for that feeling, I try to slow it down.
One of my favorite types of quick and simple meditation is a body scan. It requires very little of me. Plus, when I just need a moment to get out of my mind, that does the trick. My favorite one on Insight Timer (my preferred meditation app!) is this Body Scan Relaxation by Andrew Johnson.
4. Mindful Self-Compassion Workbook
The Mindful Self-Compassion Workbook from Dr. Kristen Kneff was my first introduction to having compassion for myself—why it’s important, how it can be helpful, and how to do it. What makes this approach different is the mindful aspect and this workbook is a great tool for understanding the tools and putting the self-compassion skills into practice.
My workbook is filled with responses to exercises and notes from 2018. That work is now a significant part of my mindfulness foundation that I continue to build upon.
5. Social Media Limits
If I notice myself becoming more fixated on how my body looks—or that disordered eating voice is getting louder and harder to quiet—I take it as a sign to step back from social media. Even with a carefully curated, diverse, and supportive feed, those old thoughts and beliefs can still creep in. The comparison trap is sneaky!
Setting boundaries with social media—especially during more vulnerable times—can be a powerful way to protect your mental space. Whether it’s a full break or just a daily limit, creating that distance can make it easier to be mindful of your thoughts again.
6. Mirror Practice
What do you think to yourself when you look in the mirror or when you catch your reflection? Are you critical? Are you looking to validate a fear or hoping to see yourself look a certain way? I was working with a therapist many years ago who introduced me to this mirror practice that can help you shift your focus from negative thoughts and thoughts about your physical body. It goes like this:
Every time you look at yourself in the mirror or catch your reflection, say three things you love about yourself that aren’t related to your physical body. For example:
I love how much support I was able to give my friend last night.
I love that I did so well in my bit presentation today.
I love my cooking skills.
The idea is to bring mindfulness to that mirror moment. Instead of automatically falling into the negative self-talk or criticism, you turn it into a moment to celebrate yourself beyond your body.
7. Curiosity and Compassion With Negative Thoughts
Curiosity and compassion don’t usually come naturally—especially if you’ve spent years swimming in self-criticism and body shame. For many of us, the default is to bully ourselves, not to be kind. But when you start to practice curiosity and compassion instead, healing becomes a lot more sustainable—and honestly, a lot less miserable.
Instead of spiraling into shame, curiosity gives you a pause button. It lets you ask, “What’s this thought trying to tell me?” or “Where did I learn to think this way?”—without judgment. That shift from automatic self-criticism to gentle questioning creates space for awareness.
So next time a negative thought about your body pops up, try not to push it away or wrestle with it. Let it be there. Be kind to yourself. Get curious. Then take a breath, and keep going. You'll be surprised how often those thoughts lose their grip when you're not fighting them.
8. “Morning Gratefuls”
Gratitude brings you into the present, which is an important step in being more mindful. While any gratitude practice will work, this is one that was especially helpful for me (my best friend and I made it up) because it’s a great way to get mindful and present first thing in the morning. And that has a way of translating into your whole day!
The idea is simple: right when you wake up, before getting out of bed or looking at your phone, bring to mind three things you’re grateful for. These don’t have to be big things, either:
I’m grateful I slept well last night.
I’m grateful for the kiddo who just crawled into bed with me.
I’m grateful I have an easy work day today.
Bonus points if you follow this with three deep breaths before getting up and starting with your day!
Mindfulness is an Important Part of the Healing Journey
Mindfulness isn’t a quick fix—it’s a practice. But over time, it creates space between you and the noise in your head, helping you respond with more compassion and less reactivity. Whether it’s through body scans, social media limits, or simply pausing to check in with yourself, these small moments of presence add up.
Healing from disordered eating and body image struggles isn’t linear, but building mindfulness into your daily life gives you tools to stay grounded and curious as you navigate the ups and downs.
Disclaimer: I’m not a therapist, dietitian, or medical professional—just someone sharing insights from personal experience, research, and conversations with experts. This is not a substitute for professional advice. If you’re struggling with disordered eating, body image, or mental health, please reach out to a qualified professional who can provide the support you deserve.