As we heard, pregnancy is quite an exciting and magical experience. At the same time, it can be somewhat difficult. Possible to have stressful, sad, and plenty of emotions during pregnancy. One of the best medications for a healthy mindset is meditation. Though you’re not used to meditating before, it’s a good habit and also works wonders for your growing belly.
All you need is to take care of yourself, your growing baby, and your mind. So, here are the 7 meditation techniques for pregnant women to manage physical and mental changes.
1. Deep Belly Breathing
Before all, it is more convenient to find the most comfortable and enjoyable meditation technique for you.
Find a comfortable position to lie or sit. Place both hands on your belly. Breathe in and out slowly and feel your belly expand. Feel the warmth, focus on your baby, and relax your body. Let your bad thoughts float away. Try this for 5 minutes every day.
2. Visualization Meditation
Visualization meditation is similar to a childhood practice that we used to do. Remember your mom told you to close your eyes and asked you to imagine beautiful pictures? Well, this is the same.
In a comfortable position, close your eyes. Take a few breaths. Then, imagine something that you are happy about or relaxed. A beautiful flower garden, a calm evening on the beach, or anything. Try to visualize a beautiful scene or a picture. Imagine you are holding the baby in your arms. What a peace!
3. Mindful Walking
This is simply a meditation technique that keeps focus on your footsteps while walking. A quiet place maybe in your garden when you having a slow walk in the morning. Sounds good!
The main thing is to pay attention to how your legs move and the rhythm of your breath. Walk 10-15 minutes per day. This mindful task teaches your care towards the newborn. Enjoy the walk!
4. Yoga Meditation
Physical health is also as important as mental health in your pregnancy era. That’s what yoga meditation stands for.
Find a calm place and choose a few yoga postures. For example; cat-cow stretch, child’s pose, savasana, and whatever you are comfortable with. When you are following every pose, listen to your breath and body. Practice yoga meditation for 5-10 minutes per day.
5. Body Scanning
This is the best mindful technique to give your mind a break and focus on the present. The key is to focus on what’s going on with your body from head to toe.
Sit down in a comfortable position and focus on your body. Everything about your face, chest, arms, fingers, legs, shoulders, and belly likewise. Spend 10-20 seconds to think about one organ.
6. Mantra Meditation
A mantra is a slogan, positive messages, good affirmations, and positive thoughts. “my pregnant body is beautiful”, and “My body is strong” are such positive affirmations that you can repeat,
Be in a comfortable position as always and close your eyes. Choose a suitable mantra for you. “I am loved” and “I am blessed” likewise. Silently repeat for yourself. Do this for 5-10 minutes. See how your mind-body connection works.
7. Guided Meditation
This method can be taken as a powerful tool for a mother to be relaxed and prepare for childbirth. This type of meditation is where you listen to a recording of an instructor, especially for pregnant women. There are many guided meditations available on YouTube and also designed apps. They include soothing music, and calming voices to relax your mind. Try this out.
A Final Note
Remember there is no specific way to follow this all. My advice is for you to choose the way you love. Choose the way you are more comfortable with. Feel the wonders that happen to your body every second.
