Stress and anxiety are common during pregnancy because of the bodily changes alongside fluctuating hormone levels. As a happy mother leads to a happy baby, you should try maintaining an optimistic and jovial attitude, which can be achieved by following proper meditation techniques right from the first trimester to the end of your term.
How does meditation help during pregnancy?
- It calms and relaxes your mind
- Minimizes chances of mood swings
- Lessens the risk of depression before and after delivery
- It keeps you from making unhealthy food choices
- Maintains a proper blood pressure level
- Increases your focus and concentration
- Prepares you mentally for childbirth
- It helps in accepting the changes in your body
Meditation techniques for early and late pregnancy
1. Deep breathing for relieving stress
How to do:
- Sit comfortably with proper back support.
- Keep your eyes closed and relax your entire body.
- Breathe through your nose, hold for a second, and breathe out slowly.
- Make sure your exhale time is double your inhale time. For instance, if you breathe in for three seconds, breathe out for six
- Keep your mouth closed throughout the process.
How does it help:
- It improves blood circulation, which is also helpful for your to-be-born baby.
- Increases the oxygen supply to your body.
- Helps with smooth and regular bowel movements.
- Facilitates proper sleep by relieving stress.
If you have any heart problem or asthma or even encounter feelings of breathlessness too often, consult your doctor before trying out deep breathing.
2. Resting pose (Savasana) for complete relaxation
How to do:
- Use a yoga mat or rug and lie comfortably on your back. If you have crossed the first trimester, lie down on your side (preferably left) with pillows between your knees for support.
- For those doing this lying on their back, place your arms on both sides with palms upwards, or on one side if you are lying sideways, where one palm would be on top of the other.
- Close your eyes and loosen your entire body.
- Stay like this and relax for 5 minutes.
- Inhale and exhale normally throughout the exercise.
How does it help:
- It gives you complete relaxation by releasing your stress.
- It helps to cope with fatigue.
- Provides a better sleep.
- Assists in coping with labor pain.
3. Guided imagery for bonding with the baby
How to do:
- Choose a calm and relaxed place in your home or in a park or garden where you can concentrate.
- Gradually loosen yourself, take a deep breath and divert your mind to a picturesque setting like snow-covered woods, a sandy beach, or a beautiful garden with sweet-smelling flowers. You can take the help of a photograph or magazine if you cannot use your imaginative powers.
- Try associating yourself with the scent, sound, and every other intricate detail of the place.
- Initially, you may have trouble concentrating, though practice would help you increase your attention span.
How does it help:
- Relieves tension and stress.
- Controls and helps lower blood pressure in women with hypertension, also proven through a study.
- It gives you peace of mind, helping you to focus and relax during labor and delivery in the third trimester.
4. Sound meditation for concentration and connection with the baby
How to do:
- Sit calmly in a spacious room.
- Take a deep breath.
- Chant “Om” or any sound (or mantra) that may inspire you and help you concentrate, like ” I can do it” or “I’ll live for you, my baby.”
- Place your hand on your stomach to connect with your baby and pass your positive thoughts to him/her.
How does it help:
- Gives mental relaxation.
- Helps reduce blood pressure.
- Facilitates better sleep.
5. Progressive muscle relaxation for a sound sleep
How to do:
- Lie on the bed or floor (preferably on a mat or carpet), either on your back ( first trimester) or on your side (later trimesters)
- Begin by tensing and relaxing the muscles of your body’s right and left parts.
- Concentrate on a group of muscles, starting with your hands, then moving to your forearm, upper arm, face, jaw, shoulders, back, thigh, and finally, feet.
How does it help:
- Promotes sound sleep.
- Reduces stress and fatigue throughout pregnancy and during labor.
- Lessens the intensity of lower back pain.
Tips to remember while meditating in pregnancy
- If you are a novice in practicing these techniques, seek the help of an instructor.
- Exercises like deep breathing and progressive muscle relaxation should not be done within four hours after a heavy meal or at least two hours post-supper.
- Opt for a clean, spacious, airy room, or you may even meditate in a park or garden during summer.
- Play soft music or make the room aromatic by sprinkling lavender or other essential oils, especially while guided imagery or resting pose meditation.
- For exercises where you need to lie down, support your head with a blanket or pillow.
- If you are troubled with insomnia, doing the resting pose or sound meditation before bedtime may help.
Pregnant ladies should continue meditating even post-childbirth to maintain a positive state of mind that would help them cope with postpartum depression and perform their motherly duties with ease.
References:
- https://www.doyou.com/10-ways-meditation-helps-your-unborn-child/
- https://www.whattoexpect.com/pregnancy-and-meditation.aspx
- https://www.healthline.com/health/pregnancy/meditation-benefits
Dr. Mashiach has completed his MD at the Sackler School of Medicine, TAU; specialization in gynecology at the Lis Maternity and Women’s Hospital, Tel Aviv Sourasky Medical Center; fellowship in Endoscopy at the Polyclinique de I’Hotel-Dieu, Universite d’Auvergne, Clermont, France.
He is a Senior Physician, Director of the Department of Gynecology, which provides routine and preventative care services to its patients and a full range of gynecological surgical procedures for adequately managing its patients with benign gynecologic disorders.
He offers advanced care in all gynecological subspecialties such as Urogynecology, Colposcopy, Fetal Loss Clinic, and Post Menopausal Clinic.
