Are you expecting? If so, congratulations. Pregnancy can be an exciting time. While you’re waiting for your new bundle of joy to arrive, you’re probably busy decorating the room, buying clothes and furniture, and preparing for your new baby.
While you are likely excited, you also may be stressed. A new baby is a big change and one that can bring a lot of added pressure. Once the baby arrives, you may have to balance work duties with caring for the baby. Or you may have other children that still need your care.
It’s perfectly natural to be stressed during pregnancy. However, stress isn’t the best thing during pregnancy, especially in the later months. It can contribute to health issues and even cause problems with pregnancy.
The good news is that there are steps you can take to minimize your stress. One of the best is meditation or the practice of being mindful. Meditation has been shown to reduce stress in all people, but especially in pregnant women.
Meditation has other great benefits, like improving your mood and positivity. It can also improve heart health and lower your blood pressure.
Never meditated before? Now is the perfect time to start. Check out the tips in the article to start your meditation practice today. You can also check out this site for more tips.
Get comfortable.
When you think of meditation, do you imagine someone sitting on the floor cross-legged with their back straight and their eyes closed? It’s not the most comfortable position, especially when your belly is getting bigger and your back always hurts.
There’s good news. You don’t have to sit like that to meditate. There are certain types of meditation where that posture is important, but for general mindfulness, it’s not necessary.
Simply find a position that is comfortable for you. The goal is to be in a position where you can breathe easily and won’t be distracted by pain or discomfort. You may find that by sitting in a chair or even lying down. Do what works for you. Don’t get caught up in specific poses.
Take deep breaths.
Breathing is important in meditation. You want deep, long breaths so you are getting a full set of air with each inhale. Slow, deep breaths will help you relax and will also slow your heart rate.
Breathe in through your nose and let the air go all the way to your lungs. Then deeply exhale, either through your nose or mouth, whichever is best for you.
Some people find it helpful to count their breaths. Start with a “one” on the first inhale and a “two” on the exhale and keep going until you reach 10. If you get distracted and lose track, don’t beat yourself up. Simply restart your counting and breathing and go again.
Focus on your belly.
Meditation is a great time to connect with your unborn child, especially if you’re in the later stages of pregnancy. If you can feel him or her moving around or even kicking, this is a good time to really focus on those feelings and build a connection with him or her.
Put a hand on your belly and feel the reaction with each inhale. Slowly rub your belly. If you feel your baby moving, focus your mind on those movements and how they feel. If you don’t feel movement, don’t worry about it. Just continue breathing.
Use guided meditation.
If you’re feeling skeptical about starting on your own, you can always enlist the help of others. There are plenty of apps and even videos online that guide meditation. Some of them are specifically for pregnant women.
You could also find a local class where the meditation is led by an in-person instructor. You could meet other pregnant women who have similar goals. Often these classes include stretching and even light yoga, which help relieve soreness and pain, especially in your third trimester.
Don’t stress about it.
Remember, the goal of meditation is to relieve stress. Don’t stress about whether or not you’re doing it correctly. If you feel your mind wandering as you breathe, simply recenter your thoughts on your breath and start again.
Don’t be negative about whether or not you’re doing it correctly. That defeats the entire purpose of the meditation. Just do your best. Over time you will find that it gets easier and you feel the effects more greatly.
Meditation can be a great way to reduce stress and improve your mood and health during pregnancy. If you’re not sure how to get started, download a meditation app or even visit a guided meditation class near you today.
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