30 Jan 3 Ways To Tell If You Have Prenatal Mindfulness
Prenatal mindfulness is very important for all mommies- to be.
We all know the endearing anecdotes our mothers tell us about their pregnancy. One minute of excitement, another minute of frustration, the third minute of ferocity and the fourth minute of hysterical laughter- every minute touched them in different ways.
I’m sure you can relate to these mood swings, stress, anxiety and hormonal rush but they may make it tough for you to enjoy pregnancy to the fullest.So instead of trying to resist these mood swings, let nature take its course and realize that it’s only natural and bound to occur. Don’t fight them. Instead, turn to relaxation techniques like meditation, to cope with and to combat stress and strain associated with pregnancy.
Nothing can even remotely equal the excitement of life existing within you, inside you, because of you- but what’s even more exciting is the joy in knowing that you did everything possible to make sure that your baby lives in a peaceful home inside your belly! That is true prenatal mindfulness.
As your baby’s home( your body) undergoes many changes, you must prepare yourself to add in space for all changes, well in advance.
I think, in my mother’s case, one of the biggest things she had feared, (aside from the process of birth itself ), was my well being in the womb. These worries, plus all the discomforts of morning sickness, dizziness, constipation, weight gain, heartburn etc, would add to that insecurity. I wish I could have sent her a letter from the future saying “Just meditate mommy, connect with me and know that when you smile, I do too”
Still, in all seriousness, one of the tested ways of relieving discomfort is opting for meditation during pregnancy. Prenatal mindfulness is helpful to relax your body, mind and soul.
Meditation is known to increase the energy flow in the body as its requirement is high for expectant mothers. Simply put, meditation helps you pass through your pregnancy comfortably, giving you more energy, strength and peace. It even prepares you much better for labor.
So what should my mom have done to drain the stress? What can you do as a mommy- to be, to connect with your baby and effectively pass through pregnancy with peace? Here is what you can and should do:
1. Breathing Exercises:
We breathe in and breathe out every single moment without realizing its importance. Meditation helps us focus on our breathing and hence relaxes muscle tension, reduces stress and gives strength for coping up. If you are expecting, you must start deep breathing exercises.
Here’s what you need to do:
- Sit down in a comfortable position with your eyes closed.
- Grab your belly from beneath and breathe deeply. Feel your tummy rising each time you breathe.
- You will also feel the movement inside yourself. Breathe through your nose and close your mouth.
- Alternately, you can also do this exercise while lying on your back and place your hands either on your belly or sideways.
This exercise helps bring more peace to your mind and should curb your anxiety too. It pulls you together and provides immense energy. You can also consider this to be a good ‘Me-time’ exercise.
2. Muscle Relaxation:
This technique does wonders during pregnancy (and otherwise) if you find difficulty in sleeping. It might take you a couple of days or weeks (or even more) to learn and master it. This meditation technique proves even more beneficial as your pregnancy progresses. Here are the steps to do it:
- Lie down on a floor in a comfortable position. Ensure that your spine and back is well supported, use a pillow if you feel the need to.
- Now target one group at a time and proceed. Focus on the decided group of muscles (for instance arms) and tense it.
- Feel the tension in your arms and then slowly release it and relax it fully. Do it again, proceeding with other body parts or muscle group.
- Build tension and then release it. Keep doing it till you reach your head and face.
- Pay special attention to your belly, neck and spine.
This meditation technique is also known as the progressive relaxation technique. It relaxes your body by making it aware of two different states, tension and relaxation.
3. Object Focus:
This meditation technique helps you focus on positives. It largely relaxes your mind by training it to think of things that make you happy and soothe your senses. This technique is believed to bring peace to your mind. It helps ease all the chaos and clutter and helps you settle down your anxiety and tension. Here are the steps:
- Sit down or lie down comfortably. Slowly close your eyes.
- Think of a picture, object or anything that you like to think about.
- Focus on the object you selected and picture it the way you would like to.
- Pay attention to its minute details like the colors, sounds, touch, feel, noise, smell.
- Remember, whatever you think of, should bring harmony and peace to your mind.
Most expecting mothers imagine the picture of a baby or picture of their baby being born and growing up. The idea is to ease your mind and release all the unnecessary clutter by focusing on all happy thoughts and images.Remember to keep breathing in and out while trying these techniques. Your breath should be steady. Enjoy every breath while meditating. Make these a part of your daily routine and these meditative techniques of prenatal mindfulness will help you through labor.
Enjoy this exhilarating experience and we wish you a happy and safe journey to motherhood.
Nehita is a mindfulness expert who writes extensively on lifestyle management, wellness and ways to lead a healthier and a happier life. She is a part of Aware’s expert team on meditation. She is also an avid artist who spends most her time dribbling amazing stories through art.