10 minute meditation makes pregnancy easy
Are you pregnant? Do you feel tired, moody, depressed, frustrated and irritated all the time? If yes, meditation can help!
During pregnancy women have to cope with a number of emotional and physical challenges. Hormonal changes can lead to mood swings, increased appetites and nausea.
Meditation during pregnancy helps mothers-to-be cope with these changes by fostering relaxation and re-centering.
What is meditation?
Meditation helps you feel refreshed and balanced. It can help you listen to your voice, your body, that small heartbeat and enhances peace of mind to help reduce stress and help you stay a bit more focused. And you can practice it anytime during your pregnancy. Just 10 minutes of meditation every day can significantly improve how you deal with the challenges faced during this period.
Think of meditation as some quiet time to breathe and connect, be aware of passing thoughts, and to clear the mind.
Some say it’s finding inner peace, learning to let go, and getting in touch with yourself through breath, and through mental focus.
For some of us, meditation can be as simple as taking deep breaths, in and out. Or it can be sitting in some place at home to find some peace and quiet, letting go and clearing your mind.
What Are the Benefits?
Meditation, when done along with proper diet, prenatal supplements, and basic exercises, can help you stay healthy and strong when you are pregnant.
Some of the benefits of practicing meditation include:
- Better sleep
- deal with mood swings
- attain focus and concentration
- boosts immunity
- connecting to your changing body
- reduced anxiety/stress levels
- peace of mind
- less tension
- positive labor preparation
- lower risk of postpartum depression
- stay calm and relaxed
Beginners guide to do your first "meditation":
- Pick a time of day when you get 10 minutes free quiet time to yourself. If you lead a busy lifestyle and your day fills up from go to woe the best time is as soon as you wake up every morning.
- Sit down in a comfortable position - you don't need to get into some weird yogi crossed leg thing like you see on the tv. Just be comfortable.
- Try to clear your mind of all thought and keep it clear for the whole 10 minutes. This means: think about nothing. No, you can't think about your day ahead. No, you can't think about your husband or even your baby. As soon as you think those thoughts try to stop thinking them. If you're like me then this sounds IMPOSSIBLE and also really weird!!
- Don't worry when you can't do step 3. That is the whole point. Simply the act of realising that you're thinking thoughts is a massive step forward that most people can't do.
- repeat the above every day. Hey, you will get better! and it puts you in zen mode. Remember that if you start to get stressed or anxious you can do this at any time to help!
Bonus tip! The 2 beginner meditation methods to help you get your zen on and clear your mind like a boss:
Find something to focus on. That way you aren't thinking of a million different things at once, but just the one.
The easiest thing to focus on is your own breathing. Feel your lungs fill up, your diaphragm muscles move in and out, feel how the air flows in and out of your lips.
Breathing is the only physical act of the human body that is both a conscious and an unconscious act. Meaning that your body will always breathe on its own but you can also control it if you think about it. Amazing!
The second focus point you can try is the candle trick.
Imagine a small candle flame and try to imagine nothing else. Now hold onto that. As soon as any other thoughts enter your mind let them go into the flame. Mentally burn them up so it is only the flame.
Guidelines For Pregnancy Meditation:
We always recommend that you follow these measures while meditating during pregnancy:
- Practice meditation every day, preferably at the same time. Early morning is the best time for it.
- Choose a quiet place where you won’t be disturbed. If it is indoors, use a room with proper ventilation. You can also select an area in your garden or balcony.
- Sit with your spine straight and erect.
- Start with eight to ten minutes, and then extend your meditation time as needed.
- Do not meditate when you are tired or after you’ve had a heavy meal.
- Always follow the meditation with a stretch of deep relaxation.
Happy meditating mamas!!!!!