Ommmm… How can meditation help during pregnancy? You may be surprised! Meditation is a simple yet powerful tool that supports you throughout pregnancy and motherhood.
So, what is meditation? According to the Cleveland Clinic, it’s “a practice that involves focusing or clearing your mind using a combination of mental and physical techniques.” Many think it requires special hand positions or long sessions, but meditation can be as simple as sitting quietly, walking, or even rocking your baby to sleep. You can meditate anywhere—while driving, doing yoga, or taking a shower—by focusing on the present moment.
As mothers, our minds always race with to-do lists, family needs, and daily responsibilities. Meditation helps train your mind to focus, bringing clarity and calm to your journey.
So how can focusing on one sensation or thought help you in the long run? Here are the many benefits of meditating throughout your motherhood journey:
- It can lower stress and anxiety
- It can improve sleep
- It can help you connect with your baby when you are pregnant
- Help manage your emotions and mood
- Can help create a positive labor experience for you and your baby
- It lowers heart rate and blood pressure
- It helps decrease fears such as birth or raising your child
- It can help with postpartum recovery
- It can help you become more aware of your body and emotions
Now that you know the benefits of daily meditation, here are simple ways to get started:
- Deep Breathing – Start by closing your eyes, and breathing slowly and deeply in and out through your nose.
- Body Scan – Focus on different parts of your body, and pay attention to the sensations you feel.
- Deep Belly Meditation – Start by placing your hands on your belly and/or gently cradle your baby. Try letting any thoughts that arise float away as you breathe slowly in and out. As you breathe, observe the sensations you feel beneath your hands.
- Visualization – Try imagining your breath surrounding your baby, or your breath caressing them with its warmth. As you exhale, you can imagine your baby relaxing and your body relaxing even more. You can choose to visualize anything else that helps you feel calm; such as beach waves, fire crackling in the fire place, camping in the mountains, etc.
You can choose to do these on your own or listen to someone guiding you. Whether that’s on Spotify or YouTube, there are many free resources to help you get started in your meditating journey. Here are some to get started to help you in your meditating journey. You can do this mama! You will built to care for yourself and your child.
