Yes, it becomes quite nerve-racking during pregnancy. You are not only taking care of yourself but you are also attending to the needs of the small human growing inside you.
The most common advice given to pregnant women is to listen to her voice, her body. Think of meditation as an empathic medium that provides the best way to bond with your baby more. What several women fail to accomplish is meditating in a way that benefits both the baby as well as the mommy-to-be.
Also Read: How does pregnancy change the female?
How Pregnant Women Should Meditate During Pregnancy?
Here is a step-by-step guide that can help women meditate during pregnancy-
Sit in a Comfortable Position
Meditating during pre-pregnancy is quite different from meditating during pregnancy. The growing belly can make it uncomfortable for pregnant women. This makes it difficult for them to focus on breathing. Due to the weight of the belly, they are unable to sit upright. The problem is more during the third trimester. Although it is recommended to sit erect with the spine straight, it is not always possible, especially during the third trimester. It is recommended to just sit in a comfortable position- any position that doesn’t cause any pain or discomfort. You can also lie down with a pillow between the legs.
Take a Deep Breath
It becomes essential to meditate the right way, especially during pregnancy. Breathing in and out through the nose very fast can leave you feeling dizzy and lightheaded.
Rather than focussing on how fast you can breathe, the aim should be breathing deeply and correctly. You can follow the below-mentioned steps-
-Keep your eyes closed when you start
-Slow down the normal pace of breathing
-Start taking long breaths until the chest, the rib cage and the belly expands fully
-Exhale deeply to empty the chest, rib cage and then the belly
Chant Your Mantra
Whenever we utter something, it affects the consciousness, nervous system and mottos of life. This impact increases during pregnancy. Mantras have the ability to penetrate the subconscious mind. Mantras can calm and inspire some people. If you are someone who believes in the power of mantras, repeat the phrase over and over during meditation. When you chant these mantras repeatedly, it works on the subconscious mind. Some of the mantras that women have found helpful are- ‘I am, I am’ or ‘Adi Shakti’. The mantra ‘Strong mama breath. Breathe in for baby’ has worked very well for many pregnant women. Chanting mantras can help to get relief from the anxiety and stress that are common during pregnancy.
Try Guided Pregnancy Meditation
Meditation is very powerful in order to transform energy and stress levels. Guided meditation comes into play when someone is new to meditation. In the initial few minutes of meditation, it becomes really difficult to let go of any distractions. With the help of an instructor, you can visualize the whole process of childbirth and prepare yourself better for the labor. Sign up yourself for prenatal meditation classes for guided meditation. In case one is unable to visit the classes, download meditation applications.
Talk to Your Gynecologist
It is important that you discuss the meditation plan with your gynecologist. Although meditation provides various benefits to pregnant women, it is necessary to make sure that it is not harmful to the baby or the expecting mother. Meditation impacts the labor majorly, hence, it becomes important to talk to the gynecologist.
Types of Meditation
Every woman experiences pregnancy differently. Hence, what can be suitable for one pregnant woman may not be the same for another. The same idea applies for pregnancy meditation too. Deep breathing meditation can work for some pregnant women while it might leave others dizzy and lightheaded. Find the right kind of meditation that suits you and practice it regularly. (Also Read: How Does Meditation and Home Remedies Help with Irregular Periods? )
Different forms of meditation that pregnant women can try-
- Deep breathing meditation
- Vipassana meditation
- Sound meditation/mantra
- Guided meditation
- Meditate while walking
- Progressive muscle relaxation
- Meditation from the deep belly
- “Third eye” meditation
Guidelines to follow while meditating-
The gestation period is very crucial for any pregnant woman. Gynecologists ask them to be very careful so that the baby is not put in harm’s way. Here are some guidelines that pregnant women should keep in mind while meditating-
- Practice or learn meditation techniques with the help of a trainer or experienced person.
- Make meditation a part of your daily routine. Ensure that you meditate at the same time daily. Preferably practice it early morning.
- Ensure the place where you meditate is quiet so that there is no disturbance. A suitable place can be a garden or a balcony. But if you want to meditate indoors, make sure that there is proper ventilation.
- Increase the time gradually. Start small with eight to ten minutes and then extend the meditation time with each passing day.
- Avoid meditating if you feel restless or just after eating.
- After meditating, following a stretch of deep relaxation is recommended.
Also Read: Smoking and its implications on pregnancy
Is it Safe to Meditate During Pregnancy?
This is a very common question that women ask their gynecologists during their check-ups. And the answer to this question is YES! It is absolutely safe to practice meditation throughout the pregnancy as well as during childbirth. Gynecologists rather recommend pregnancy meditation due to several benefits it offers to the mom-to-be as well as the baby.
- Helps to manage emotions better
- Promotes overall well-being of the baby as well as the mother
- Reduces anxiety and pregnancy stress during labor
- Prepares you mentally as well as physically for labor pain