Mommy Meditation: How to Meditate for Pregnant Women
During pregnancy, expectant mothers are anxious to do whatever they can to ensure the health and safety of their growing baby. Most commonly, pregnant women endeavor to make their lifestyle as healthy as possible – which includes a healthy diet and a tailored exercise plan. However, in addition to caring for your body, it is also necessary to ensure you are taking equally good care of your mind.
In fact, good emotional health during pregnancy not only helps to reduce any stress you might be experiencing, but it is also a great way to get in touch with your new baby. Meditation is one very effective way of achieving this inner harmony. As a bonus, practicing regular mediation can also be an effective way of reducing the pain of labor.
How to Meditate for Beginners
Learning how to meditate is probably one of the biggest challenges women have to work to overcome before they can start to reap the benefits it offers. That is because we are often too preoccupied with our own lives – our jobs, our families, our finances – to be able let our minds become still. For many, the mere prospect is intimidating.
The good news is that learning how to meditate is not as difficult as it might seem. And once you get the hang of it, it becomes increasingly easier. So here are some meditation techniques for beginners that should help get you well on your way towards better spiritual health.
- 1. Find a comfortable space.
Although practiced meditators are able to focus in any space or circumstance, this can be the most difficult task for beginners. To make things easier, it is important to find a space in which you feel comfortable. As much as possible, this space should be free of any distractions such as television, telephone, computers, etc. It should also not be a place associated with work, such as a home office. If it’s warm enough, the outdoors can be the perfect spot to meditate.
Depending on how far along you are in your pregnancy, you may find it more comfortable to begin meditating while lying down, or sitting up in a chair for support. Whichever position you choose, ensure your spine and head are straight. You may also want to place a pillow under your lower back for support.
You may find this suggestion a tad obvious, but learning how to focus on your breathing is actually the first step of meditation. To warm up, simply close your eyes and take in a few deep breathes. Once you’re feeling more relaxed, begin to slowly breathe out through your nose while focusing on the movement of your belly as you inhale and exhale.
You may have heard people making noises while they do this, as this can be an effective way to better focus your attention. Some experts recommend the “so hum” technique. Breathe in with “so” and out with “hum”. You will able to hold your breaths for longer periods of time as your body gets better accustomed.
3. Stay on Task.
Don’t be discouraged if you find it difficult to reign in your thoughts. This is your mind’s natural reaction to the sudden change of pace. You simply need to give it time to adjust. However, there are ways of keeping your mind on task. To do this, try counting from one to ten, saying each number out loud as you exhale. Eventually, you will get the hang of it, and be well on your way to healthier – and more spiritual – pregnancy.
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