What could be one of the easiest, most beneficial things to do during pregnancy that releases TONS of stress & helps you to connect with your baby??? If you said a prenatal massage, you are not far off, although this is something that you can do for yourself. It takes conscious effort, and about 10 minutes a day.
*MEDITATION*
Meditation has numerous benefits not only for the Mama, but the baby too. You might say -Meditation??? Every time I try to meditate all of these thoughts come rushing into my head!!! Put simply, there are many ways to meditate. Some people prefer to concentrate on an affirmation. Some like to concentrate on a visualization. Others go into a meditative state while dancing or through movement. There is also just sitting and being for a time. I myself have had a hard time with just sitting and being, however I am working on it! I have found that I like to visualize, or concentrate on an affirmation, so that is what I am going to lead you through here. Remember any way you choose takes practice. So first you need to be patient with yourself. This is not supposed to be stressful.
All you need is a nice quiet space free of distractions. It is a time to take for yourself away from the world. You can either lay down or find a comfortable place to sit. If you wish, place one hand over your heart, and one hand over your navel (this is a common pregnancy meditation posture as it helps you connect your heart & your baby).
Once comfortable, just breathe. For a few minutes slowly become aware of your breath. Don’t try to change it, just notice it. Allow thoughts to enter into your mind, don’t react, just let them go. Like I said before, it is difficult to have a clear mind when you begin to meditate. Becoming aware of your thoughts and simply observing them (instead of reacting emotionally to them) allows your mind to become calm.
Begin to slow your breath, pausing between each inhale and exhale. Focus your mind on feeling love & gratitude (or any of the positive affirmations listed below). Stay in this meditative state as long as you can.
*POSITIVE AFFIRMATIONS*
I am so happy that you are happy and healthy
Each day you grow more & more beautiful
I am sending you comfort, love & security
My energy is giving you strength to grow healthy and wise
I feel your peace and love
I feel so comfortable having you with me
So all of this concentration & hard work?! You said there would be benefits??? The benefits listed below start immediately!!!!
*THE BENEFITS*
*helps eliminate stress hormones
*releases beneficial hormones (neurohormones & neurotransmitters)- these can help calm the baby & helps to develop emotional intelligence.
*Elevates DHEA (the “mothering” hormone)- this helps the baby to grow.
*Stimulates the Pineal gland (secretes Melatonin) -helps with sleep& brings the mind into Alpha states, also boosts immune function.
*releases Endorphins into the blood stream- helps to reduce present moment pain
*lowers heart rate & blood pressure- lowering the risk of pre-eclampsia & potential preterm brain damage.
*produces Neuropeptides (molecules of thought)- aids in communication with the baby.
*reduction of negative body image
*reduces anxiety & depression
The benefit list goes on from here, but if you have anymore questions or want to talk more about meditation during any phase of the childbearing process, feel free to call me at the center. You can also reach me via e-mail at [email protected]. Happy meditating!!!
Sources:
The Greatest Pregnancy Ever- Wilson & Peters
Birthsource.com
thehealthybelly.com
1meditation.co.uk
*also guided pregnancy and birth meditation available at-
http://www.healthjourneys.com/kaiser/healthyPregnancy_flash.asp
*MEDITATION*
Meditation has numerous benefits not only for the Mama, but the baby too. You might say -Meditation??? Every time I try to meditate all of these thoughts come rushing into my head!!! Put simply, there are many ways to meditate. Some people prefer to concentrate on an affirmation. Some like to concentrate on a visualization. Others go into a meditative state while dancing or through movement. There is also just sitting and being for a time. I myself have had a hard time with just sitting and being, however I am working on it! I have found that I like to visualize, or concentrate on an affirmation, so that is what I am going to lead you through here. Remember any way you choose takes practice. So first you need to be patient with yourself. This is not supposed to be stressful.
All you need is a nice quiet space free of distractions. It is a time to take for yourself away from the world. You can either lay down or find a comfortable place to sit. If you wish, place one hand over your heart, and one hand over your navel (this is a common pregnancy meditation posture as it helps you connect your heart & your baby).
Once comfortable, just breathe. For a few minutes slowly become aware of your breath. Don’t try to change it, just notice it. Allow thoughts to enter into your mind, don’t react, just let them go. Like I said before, it is difficult to have a clear mind when you begin to meditate. Becoming aware of your thoughts and simply observing them (instead of reacting emotionally to them) allows your mind to become calm.
Begin to slow your breath, pausing between each inhale and exhale. Focus your mind on feeling love & gratitude (or any of the positive affirmations listed below). Stay in this meditative state as long as you can.
*POSITIVE AFFIRMATIONS*
I am so happy that you are happy and healthy
Each day you grow more & more beautiful
I am sending you comfort, love & security
My energy is giving you strength to grow healthy and wise
I feel your peace and love
I feel so comfortable having you with me
So all of this concentration & hard work?! You said there would be benefits??? The benefits listed below start immediately!!!!
*THE BENEFITS*
*helps eliminate stress hormones
*releases beneficial hormones (neurohormones & neurotransmitters)- these can help calm the baby & helps to develop emotional intelligence.
*Elevates DHEA (the “mothering” hormone)- this helps the baby to grow.
*Stimulates the Pineal gland (secretes Melatonin) -helps with sleep& brings the mind into Alpha states, also boosts immune function.
*releases Endorphins into the blood stream- helps to reduce present moment pain
*lowers heart rate & blood pressure- lowering the risk of pre-eclampsia & potential preterm brain damage.
*produces Neuropeptides (molecules of thought)- aids in communication with the baby.
*reduction of negative body image
*reduces anxiety & depression
The benefit list goes on from here, but if you have anymore questions or want to talk more about meditation during any phase of the childbearing process, feel free to call me at the center. You can also reach me via e-mail at [email protected]. Happy meditating!!!
Sources:
The Greatest Pregnancy Ever- Wilson & Peters
Birthsource.com
thehealthybelly.com
1meditation.co.uk
*also guided pregnancy and birth meditation available at-
http://www.healthjourneys.com/kaiser/healthyPregnancy_flash.asp