7 Tips For Having A More Mindful Pregnancy
Denise Vasi
Pregnancy brings on a lot of mixed emotions. There’s a ton of excitement, gratefulness, joy, and tears of happiness but there are also feelings of anxiety, worry, fear, stress, indecisiveness, and insecurity. Add unsolicited advice from family, friends and even complete strangers. Plus all the decisions that need to be made and before you know it 40 weeks of pregnancy has flown by. What was supposed to be one of the most beautiful experiences in your life has now left you feeling overwhelmed and unattached.
Having a more mindful pregnancy isn’t as tricky as it sounds. It means nothing more than taking the time to create the opportunities to be present, conscious and aware. It means working on the balance between mind, heart, and body.
Not only does this lead to a less stressful pregnancy but it also helps hush the fears of childbirth. Devoting yourself to being more mindful during your pregnancy is one of the first gifts that you can give yourself as a mother as well as one of the first gifts you can give your child.
Here are seven tips for having a more mindful pregnancy.
Breathwork and Meditation
Probably two of the most important things you can work on during your pregnancy. Not only because they will ease your anxiety and worry during your pregnancy but because both will come in handy when it’s time to give birth, being able to ride the waves of contractions is much easier when you can control your breath. And using your meditative mindset to focus on something other than the pain will get you through what could be many hours of labor.
Take Quiet Time
Spend a few minutes each morning to connect with yourself and with baby. Before you get out of bed, before you pick up your phone, before you tackle your day, take some time to appreciate your body and the miracle that you’re bringing forth into this world.
Listen Closely
Your body and your baby have a way of communicating with you if you listen carefully. You will worry less if you know you’re taking the time to check in, listen and take queues.
Slow Down
Often, listening leads to slowing down. Something that is a natural need for your body at some point during your pregnancy. Because every pregnancy is unique, the time to slow down might be different than a friend’s or a previous pregnancy of your own. During my first pregnancy, I didn’t feel that I needed to slow down until late in my third trimester. With this second pregnancy, my body and baby have been reminding me to take things nice and slow from the very beginning.
Gentle Movement
Gentle movement is physically, emotionally and spiritually beneficial. Incorporating it into your day will relieve tension, anxiety, and worry. As well as, give you an opportunity to see how you’re feeling physically. Maybe your hips are tight. Perhaps you feel like you need to do more stretching or squatting. Gentle movement encourages your body to get ready for childbirth physically and is a basic act of self-care. Prenatal yoga is one of the most commonly recommended forms of gentle movement during pregnancy. Attending a local prenatal yoga class might also present a chance to meet other women who are going through the same roller coaster ride of pregnancy. Other beneficial forms of gentle movement include swimming and walking.
Set Boundaries
This is so hard yet so vital! Get a headstart and practice this essential skill before the baby comes. A weird thing happens when you’re pregnant; everyone feels like “they are” having a baby. There’s tons of advice, a lot of questioning, unnecessary worry, and unannounced visiting. Start now and let your partner, doctor, family, and friends know what your boundaries are. Choose them carefully and deliver them in a loving matter because you may unintentionally offend people you care about. Ultimately though, this is about protecting your safe space and the future environment of your child. Letting people know what you like and dislike is not selfish; it’s self-care!
End Of Day Journaling
Don’t let this one intimidate you. It doesn’t need to be a long three-page journal entry. Putting pen to paper can help you release fears, embrace change and rejoice in the positive moments. So every night write a sentence or two or three acknowledging whatever feelings you have about yourself, your pregnancy, your baby and all of the changes coming your way.
No one ever said, “Gosh, I wish I hadn’t been so mindful!” Give the gift of mindfulness to you, and your little one. You won’t regret it!
