WHAT IS MINDFULNESS FOR PREGNANCY?
Mindfulness is being fully present in the moment and mindful of your thoughts, feelings, or sensations that come up without trying to control or judge them. This moment-to-moment awareness can counteract our tendency to live life on autopilot.
It is important to recognise and accept the spectrum of feelings that can surface when practising mindfulness during pregnancy. It is normal for you, as an expectant mother, to feel a range of emotions throughout pregnancy, from happiness and excitement to fear and doubt. To promote self- reflection and emotional well-being, mindfulness encourages pregnant women to face these feelings with kindness and without passing judgement.
Practising mindfulness can lay the groundwork for a more powerful and pleasant pregnancy experience, and mindfulness exercises will help you develop a sense of serenity and inner peace.
BENEFITS OF MINDFULNESS IN PREGNANCY
Incorporating mindfulness practices during pregnancy can be a transformative and empowering choice, offering various benefits that contribute to a healthier and more balanced pregnancy journey.
Studies have shown that practising mindfulness during pregnancy can reduce the fear of labour and help decrease the symptoms of prenatal and postnatal depression. Furthermore, when going into labour, your contractions may feel more painful if you’re stressed and tense. Practising mindfulness throughout your pregnancy journey will help you to use this technique during labour to remain calm and relaxed, which can help your body manage labour better.
STRESS REDUCTION FOR A HEALTHIER PREGNANCY
One advantage of incorporating mindfulness into pregnancy is its ability to reduce stress. Pregnancy can bring on stress due to both physical and emotional changes. Mindful breathing exercises and meditation can help not only reduce stress but also give your body time to adjust to new emotions and help settle them.
Expectant mothers who practise mindfulness can spend quality time with their developing child, creating a special and close relationship. A bond is formed through gentle activities like belly mindfulness, where mothers bring their attention to the feelings in their abdomen. This deliberate emphasis on the baby's physical presence opens a channel of communication that transcends language. This may create a feeling of being more connected to and understanding of your unborn child.
MINDFUL PRACTICES FOR WELLBEING DURING PREGNANCY
• YOGA
Yoga combines intentional breathing, gentle stretches, and meditation. Yoga sessions during pregnancy promotes physical fitness and creates a mindful space for you to connect with your bodily changes. Your pregnancy-related physical discomforts can also be alleviated by combining the rhythmic flow of yoga poses with breathing exercises, which also enhance flexibility and strength.
• MINDFUL EATING
Mindful eating is making nutritious choices during pregnancy that benefit both you and your baby. Cultivating awareness around food choices and eating habits becomes a practice of self-care, ensuring that the body receives the essential nutrients required for a healthy pregnancy. By becoming attuned to their bodies through mindful eating, expectant mothers contribute to their physical well-being and that of their developing child.
• PILATES
Pilates provides expectant mothers with gentle yet effective exercises to enhance strength, flexibility, and balance. The mindful engagement in these physical activities allows mothers-to-be to connect with the rhythmic movements of their bodies, fostering a sense of empowerment and vitality throughout their maternity journey.
• MEDITATION
Meditation helps many expectant parents relax their minds and reduce the creation of stress chemicals like as cortisol. Stress is one of the factors connected with the risk of premature birth, hence controlling stress through meditation may assist to lower such risks. While meditation is not a cure-all, it can be an extremely beneficial component of pregnancy.
Tailoring meditation techniques to your pregnancy can significantly improve your experience and results. There are numerous strategies, each with its own set of benefits, that can assist you in relaxing, connecting with your baby, and managing the physical and mental changes you are experiencing. The goal is to determine what works best for you on this important occasion.
Deep belly breathing - This relaxation approach can also help your baby. Deep breathing through your nose and allowing your belly to rise can assist relieve tension and increase oxygen flow.
Mantra meditation - You can impart a sense of stability and serenity to your thoughts by using a tranquil, upbeat word or phrase. Anxiety associated with pregnancy can be effectively managed by mantra meditation.
Guided imagery - Listening to evocative stories that generate soothing mental images is known as guided imagery. These can be made especially for a pregnant woman. Visualise connecting with your baby and having a healthy pregnancy.
Sound meditation - Relaxing sounds, such as those produced by a ringing bell or the sounds of nature, can aid in mental concentration while you meditate.
MINDFULNESS EVENT AT THE STUDIO
Mindfulness is a practice, and you have to practice it—again and again.
In a way, it’s a bit like parenting: something you work on day by day, even on the bad days when it seems like nothing is going right. All it takes is a single moment of pure love and peace to remind you why you wanted to do this in the first place.
Discover the profound benefits of combining meditation and reiki during pregnancy, I will be holding unique events at the studio, designed to foster deep relaxation, emotional balance and a strong connection with your baby. Follow @beforetimeflies on Instagram for updates on the pregnancy mindfulness classes or visit the Pregancy Meditation and Reiki Circle Experience page to find out more and register your interest.