Mindful Pregnancy is something that I have been talking a lot about lately. You sure would not have missed the story of how Abhimanyu listened about the chakravyuha and how his mothers sleep intruded his listening to the full account.

Pregnancy and Mindfulness - Do You Know About Mindful Pregnancy
Pregnancy and Mindfulness – Do You Know About Mindful Pregnancy

Well, if you look into the parenting point of view, If Subhatra had been more mindful and had known that her son would actually benefit in the later part of his life.

Many moms actually do not know the importance of pregnancy period and just while away their time trying to be in comfort or busy with their careers.

Pregnancy is a crucial time which if planned in the right way can make a huge difference in the behaviour, mental ability and the understanding of your child.

Its just that you need to invest time and show interest int he field of your choice ( other than your career  – of course)

Research is beginning to show that mindfulness also decreases depression and anxiety during pregnancy and boosts positive emotions.

Mindful Pregnancy – How to Practice Mindfulness during Pregnancy

Mindfulness is a simple act. It is not so complicated and can be practiced by anyone who wants to become more focused and peaceful. As stress and prenatal disturbances are common during pregnancy, practicing mindfulness can be an effective coping tool to alleviate stress and mood disturbances.

What is Mindfulness?

It is a simple practice where one detaches himself/herself from the busy outside world and hone in on the calmness that is inside oneself. To practice Mindfulness, pay attention on purpose but do not judge anything in or around you. Though this sounds similar to meditation, it is very much simple and easy to practice.

A bit of awareness on the breath and a bit of concentration is all that is needed to practice Mindfulness.

Why must Mindfulness be practiced?

  • Mindfulness helps in reducing stress
  • Mindfulness induces and boosts positive feelings
  • Mindfulness may help prevent premature birth
  • Mindfulness promotes healthy development

How to practice Mindfulness During Pregnancy?

You don’t need to set aside a separate time or space to practice mindfulness nor do you need to be a yoga expert. Mindfulness can be practiced even while washing dishes, or while reading a book because it is all about training the mind to be in sync with the body so that a balance is created.

The key is to keep it simple. Instead of meditating for 30 minutes, you can feel the baby moving and then come to the present moment. Feel the breadth as the baby kicks and enjoy the rhythm and the baby, at the same time.

If you can really set some time apart, then you can try these too.

‘Me’ Time And Mindful Pregnancy

For busy pregnant women, it would seem impossible to slow down. But pregnancy is the only time you are closest to your child and hence I always propose to make sure you use that period to the fullest.

Make sure to set aside a ‘me time’ everyday – it can be anytime when you are awake, but the best would be early morning or at nights just before you go to sleep.

Make use of this time to connect with your child, envision him/her and see him/her smile at you. Give a mental caress on his tiny head, touch the cheeks and the tiny foot. give him/her the comfort they are looking for. This connect is very precious because you child is going to feel it throughout his life.

Take a Nap

It is time to enjoy the little naps when your baby is sleeping inside. If you have trouble sleeping at those times, just lie down in bed and start to do a little scan of your body.

Start with the head and move downwards feeling each part of the body. Release all the tension and you will feel a new energy flow through you. This makes you feel light and you would not know when you had slipped off to sleep.

Focus on good things

It is true that morning sickness will make you feel down. But know that it is out of your control. Try to think about other things that you can control at your will.

With so many things going on around you, you might feel a bit tired and wrung out- however when you begin focusing on only positive and good things you will see that you no longer are tired and are looking out for every new day with a simile on your lips.

I had made it a point of reading a lot during my pregnancy, this made me think of so many different things – especially science. I can easily see that my son is interested in the same things that I was during my pregnancy.

Doesn’t that sound wonderful? Especially considering the options available these days for your child to develop an interest on. If you focus on something that you have decided earlier – your child will be channelized into it within no time after the delivery.

Practice Yoga

Pregnancy and Mindfulness - Do You Know About Mindful Pregnancy
Pregnancy and Mindfulness – Do You Know About Mindful Pregnancy

Practice the simplest forms of yoga techniques, breathing, and stretches. This will strengthen both the body and the mind for the future.

Moms who have high levels of stress or anxiety during pregnancy are more likely to deliver their babies at preterm or low birth weights. So try to practice meditation and some simple yoga asanas such as sukhasana, marjariasana, vajrasana, tadasana, konasana, trikonasana, veerbhadrasana, paschimottan asana, titliasana, viptritkarni , shavasana and Yoga Nidra 

As a mother, you will have to constantly adjust to, and cope with all the transitions you go through.It can bring relief and help you accept the various stages of your pregnancy. Enabling you to flow through this beautiful phase of your life with ease. Helping you to enjoy the reality that a new life is blossoming inside of you.

Here are some important dos and don’ts you should keep in mind. 

Dos:

  • Do consult your doctor before practicing yoga postures. Practice of yoga postures also depends on whether you have practiced yoga asanas prior to your pregnancy.

Standing asanas in the first trimester:

Standing yoga poses like tadasana, veerbhadrasana, konasana etc. are excellent to strengthen your leg muscles, improve circulation, increase energy and helps reduce leg cramps that a woman commonly feels during pregnancy.

Apart from that they help keep pressure off your belly and abdomen making the exercise safe for you and your baby.

Breathing techniques in the second trimester and third trimester:

The second and third trimester is the time to relax, and deep breathing and meditation can help you do just that.  The following breathing techniques will help relax your mind, oxygenate your body and help you deal with mood swings.

  • Ujjayi pranayama
  • Padmasana
  • Nadi Shodhan pranayam:
  • Bhramri pranayama

Stop comparing and live in the Present

Pregnancy is breezy for few and complicated for few. Hence, do not compare yourself with other pregnant women. Instead, enjoy every day by going for a walk, meeting friends and try doing everything you enjoy.

Be Thankful

This is one of the best ways to practice gratitude. Even when you feel worst on some days, think of three things that you are thankful for. It would certainly make you feel better. Why not write down those three things every morning as soon as you get up?

Pregnancy and Mindfulness - Do You Know About Mindful Pregnancy
Pregnancy and Mindfulness – Do You Know About Mindful Pregnancy

 

Pregnancy and Mindfulness - Do You Know About Mindful Pregnancy
Pregnancy and Mindfulness – Do You Know About Mindful Pregnancy

 

36 Comments on Pregnancy and Mindfulness – Do You Know About Mindful Pregnancy

  1. I think mindfulness is good with anything that you are doing. But I especially think how it could build the bond when you are able to put everything else aside and focus on the baby in those moments they are moving or doing something so you are in sync. I can see how it would reduce stress.

  2. Oh if only I would read your post a year or so ago than everything would be a bit easier for me. great tips!

  3. Mindful pregnancy practice looks more like Yoga and I’m pretty sure it can do pregnant women good as meditation has helped me to relax many times.

  4. What a wonderful post! Full of natural and organic tips that I agree are beneficial to both mother and baby. Pregnancy is such a sacred time I think more people should be aware of these! Thanks for sharing 🙂

  5. My sister is pregnant now and she too vouches to having a stress free period and she practices Yoga too. I’m forwarding this post to her! Great intuitive post

  6. A friend had told me how practicing mindfulness everyday made her feel calmer and more peaceful. This is a great read for anyone who is pregnant and want to know more about how mindfulness can benefit them.

  7. Man did I need this when I was pregnant! I looked to food as a way to cope through pregnancy which is not a good way to go!

  8. I think we should all learn about mindfulness also before pregnancy (but I suppose it’s crucial in this moment of life). It could be so good for our health to focus on breath, body and good thoughts. this is often very hard for me and I wish I could practice.

  9. Great post on mindful pregnancy. And yes, pregnancy is indeed a crucial time which if planned in the right way can make a huge difference in the behaviour, mental ability and the understanding of your child.

  10. I agree completely! At the time, it seems like pregnancy takes forever but it is truly s special time and everything is for a reason! It is over before we know it! Being mindful during pregnancy will also help prepare you for birth! 🙂

  11. I’m a strong believer in mindfulness and being more connected with the body. I don’t expect I’ll be pregnant anytime soon but I enjoyed this post.

  12. This is a great post that I know a lot of expecting women will find uber helpful. I’m not pregnant but I still find so much info in this post useful – like take a nap and focus on good things – I think those ideas can definitely be applied to every day life as well. Thanks for the reminder to be mindful.

  13. This is a really interesting post. Well I am yet to get married and to get pregnant but all these reads are already giving me a good idea. But to be honest I am afraid of being pregnant. What if I am unable to take care of my baby and stuff that makes me afraid.

  14. I think it’s so important to do all these while your pregnancy, but sometimes it is hard to be relaxed for the such a long period of time 😉 It’s good if a woman can have this calm experience in her life without much stress and anxiety!

  15. Pregnancy is a time period that should be enjoyed but unfortunately women get carried aways with their every day life so they forget to slow down and enjoy the experience.

  16. I think this is such a cool idea. Being mindful is such a beautiful thing and doing it in pregnancy only makes sense. I love the end about the reminder to be thankful for things. It helps so much.

  17. I know how to live more mindful but when it came to my three pregnancies, I was a wreck. I don’t think I am having any more kiddos but will keep this in mind should the unexpected happen. Love the idea of mindful pregnancy, I am sure it will make pregnancy a much happier experience for anyone looking to enjoy this time.

  18. Such an informative post didn’t know there’s a thing as mindful pregnancy. This should help pregnant moms out there. Wish I had read something like this when I was pregnant.

  19. Having a gratitude is the best thing you can do for yourself. Practicing mindfulness in every day is a great practice. In pregnancy, there are many issues and to be calm and confident we must try your suggested ways to grow a healthier baby.

  20. I am a big fan of mindful meditation! I can see how this post would be so very helpful to those expecting, and or planning on starting a family. I don’t have children and am not planning for any in the near future, but will share your post with my friends who are!

  21. This is a wonderful post, very insightful about how to have mindfulness during a trying time. I am sure that all expecting moms will take notice and try what you mentioned in your post.

  22. Mindfulness has benefits for all. Good to see the application of the process in your post. The mindfulness meditation goes back to the Vipassna meditation in India and have always loved practising it. Last when I went for the course, I was surprised to see many pregnant ladies attending it but then figured how beneficial it was for them

  23. Wow! This is awesome! If only I found out about these while I was pregnant, I would have better sleep. I was plagued with anxiety back then. pfft!

  24. This is a really interesting post indeed. I am sure a lot of expectant mothers will find some comfort and help in this post!

  25. I love meditation! I personally use the Calm app and love it! These are such great tips!

  26. I think it is so important to do this whilst pregnant! It can really help you cope with all of your mental, physical and hormonal changes in your body.

  27. Take a nap! Actually this is waht I miss from pregnancy period! My first pregnancy was not that great and it was really awful for me to be at work. But I did not have the same issue with my second one. The key is to understand, as you said, that this is a beautiful period of our life and we need to be carefull because this will affect our child’s personality and health! nice post 🙂

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