As a mom-to-be, you’ll do everything you can to help your baby grow and prepare for their arrival. Your OB-GYN may recommend a variety of activities, including eating nutritious food, minimizing stress and engaging in low-impact exercise. You can also practice how to be mindful to cope with a variety of emotions and decrease anxiety.
Mindfulness is a calm and serene mental state anyone can achieve by simply focusing on the present moment. It may sound basic, but research suggests that being mindful greatly benefits pregnant women. Aside from feeling peaceful and more positive, the advantages of mindfulness practice include everything from a reduction in the risk of premature birth to an increased chance of healthy fetal development. If you want to try a mindful pregnancy, it’s easy to start today. All you need are this guide and a few moments to yourself. Choose one or more of the activities below. Repeat them for at least a week to enjoy results. Best of all, you can use the skills you’ve learned to stay relaxed during labor.
How to practice mindfulness in pregnancy
- Sit Still
A sitting meditation is known in the Zen Buddhist tradition as zazen. It is considered one of the most recognized forms of meditative practice. It can also be a very relaxing and rejuvenating meditation during pregnancy. To begin, find a comfortable, quiet place. Sit cross-legged on the floor—or, if you prefer, sit erect in a cozy chair. Close your eyes and breathe deeply. Take a few more deep breaths in and out. Let yourself become focused on the sensations inside and outside your body.
If a thought enters your mind, observe it and then let it go. Return back to your awareness of the present moment and how you feel within yourself. You don’t need to meditate for long. Start with just five minutes, adding five more minutes at a time until you find a length of practice that is right for you. Feel free to customize and adjust your sitting practice as you see fit. Some women enjoy sitting on a floor pillow or lighting a candle before they begin. The important part is that you’re giving your mind and body time to rest and recharge. Use the same principles every evening and as you enter the pre-labor phase. There’s a consideration worth adding: it is examining brand new practices designed by professionals who care about your health and your child’s. Some professionals have acknowledged that traditional hospitals not always meet the expectations of new moms of having a hassle-free experience. Birthing is a delicate process for moms and babies, and stressing too much about it only makes the situation more complicated. Nowadays, many parents feel more attracted to brand new practices and installations, such as the New Birth Center in Miami, that meet high standards and help ease the birthing experience in all stages. Therefore, combining such a powerful routine of mindfulness and surrounding yourself with a dedicated team will uplift your experience.
2. Do One Thing
To keep up with your responsibilities, you’re probably used to doing more than one thing. However, multitasking is far less beneficial than you think. For one, it causes you to waste time. Even worse, it’s detrimental to your health and success. The various hazards of multitasking include impaired cognitive ability and poor performance when completing tasks. You may even compromise your safety. Resist the urge to get everything done. It won’t be possible as a new parent—and it’s definitely not helpful during pregnancy. Instead, create a list of what you must do each day, as well as what can wait.
If you have to do the dishes, fold clothes or write a few emails, complete each task one at a time. While you engage in each activity, start your meditation. As you wash each dish, observe the color of the porcelain, the temperature of the running water and the texture of your sponge. Relish in the softness of the cotton and the smell of clean clothes as you fold bodysuits for your newborn. Listen to the clicking of your mouse and keyboard as you focus on every word you write. In a short time, you’ll find you finish your tasks faster and with ease. You’ll also feel less stressed.
3. Take a Walk
Walking meditation is one of the most mindful ways to release tension and anxiety. Do it outside in nature for the most health benefits and relaxation. As you begin your stroll, breathe deeply. Notice the pure, fresh air filling your lungs and nourishing you and your child.
Observe the blue sky, chirping birds and swaying trees. If a worry or thought enters your mind, replace it with a new attention on your breath. Inhale, exhale and take in what is happening in the present moment. Some of the best places for pregnant women to do walking meditation include public parks, the beach and even the backyard. If you must walk inside, try a quiet museum, indoor track at a gym or a climate-controlled farmers market.
For those unfamiliar, walking meditation is a form of mindfulness meditation that is often practiced to achieve a more calm and clear state of mind. In particular, wearing healing jewelry when walking is known for its ability to enhance the meditation effects. The benefits of stones for walking meditation include improved focus, an increased sense of grounding, and enhanced clarity and insights. So, If you are looking to improve your walking meditation practice, consider incorporating healing jewelry like Tiger’s eye healing bracelets or Amethyst rings into your routine.
4. Practice Yoga
Safe, moderate exercise is healthy for most pregnant women. If you’re interested in combining mindfulness with physical activity, yoga is an ideal match. As you complete each pose, you’ll focus on your posture and breathing. Many classes will also end with a resting meditation while lying on your back or sitting in a chair.
Find a prenatal yoga class in your area or download an app to take instruction in the comfort of your home. Before you begin any type of routine, make sure your doctor approves it. You’ll also want to check that your instructors are qualified to teach students who are expecting.
5. Stop and Listen
As a new mom, you’ll be busy! One of the best ways to make the most of your pregnancy is to enjoy quality time alone with your partner, friends and family. As you chat with them about their day, eliminate all distractions. Tune into what they are saying, as well as their mannerisms and body language. While you practice mindfulness by focusing on this one task, you’ll also learn more about your loved one. At the same time, they’ll feel understood and cherished.
You can also sit quietly and listen to instrumental music, nature sounds or a guided meditation. Put all of your attention on what you’re hearing as you breathe evenly. Let yourself get lost in the notes and tones. After you meditate, you’ll find it easier to sleep.
6. Use Your Senses
Engage your favorite sense and watch the worries of the world slip away. Be mindful about your sense of taste by enveloping yourself in the sweetness of a mango, the warmth of a hot cup of tea or the juicy crunch of a crisp apple. Indulge in your sense of sight by staring at a painting, watching dolphins jump in the ocean or gazing at a colorful sunset.
Don’t think about anything besides the food, drink or sight in front of you. Allow yourself the time to enjoy the item on its own. In a few short months, this type of alone time will largely be replaced by diaper changes and feedings. This type of activity is also great for curbing snack cravings, as you’ll eat slower and with more intention!
7. Envision a Successful Birth
The mind is powerful, especially during pregnancy and birth. This is why most of the coping methods during labor involve some sort of visualization and deep breathing. After you master the basics of sitting meditation, you can move on to envisioning a successful birth. While you sit with your eyes closed and focus on your breathing, imagine yourself going through the various stages of labor in a calm and relaxed state. Picture your body doing exactly what it needs to do to have your baby.
Continue to envision you and your child working together in harmony. Imagine your baby being born and the two of you gazing into each other’s eyes. You can use this visualization practice in the hospital or birthing center. It’ll also help you feel more excited and confident as you approach your due date.
Enjoying a Healthy, Mindful Pregnancy
Mindfulness is a helpful tool during every stage of pregnancy. Use it as a safe haven and coping mechanism when you’re feeling stressed or overwhelmed. If you make it a habit, it can help release tension and reduce discomfort during labor.
Being mindful is also useful for the rest of your life. Continue to practice sitting meditation, visualization and walking meditation anytime you need a break to rest and recharge. Many new moms enjoy practicing their favorite mindfulness ritual at night once their baby goes to bed. You may also be able to get in a couple minutes of zazen during a nap or a swing session. Besides, a Zen mom is always beneficial for baby!
