Pregnancy is one of the most joyful and hopeful times in a mother's life. However, it is very normal to feel a little stressed or anxious with the changes in your body , hormonal changes, thoughts about the future, and minor fears about your baby's health. Meditation is a great, simple way to help you calm your mind and stay relaxed during times like these. Let's talk about this in a little more detail today.
What is this meditation?
Simply put, meditation is a technique that allows you to focus your mind on a single purpose, free yourself from unnecessary thoughts, and bring deep relaxation to your mind and body. Some people meditate as a religious practice, while others practice meditation to cope with life's challenges and to calm their minds. Whatever the reason, the benefits of meditation are largely the same.
There are several meditation techniques that we have often heard about and can practice. Let's take a look at what these are.
| Name of the meditation method | Simply put... |
|---|---|
| Mindfulness meditation | Focusing only on what is happening in the present moment and what your body is feeling, without worrying about the past or the future. |
| Contemplation meditation | To think deeply about a particular issue or thing, without letting your mind wander. |
| Mantra meditation | To focus attention on a word, sentence, or sound by repeating it over and over again, either mentally or out loud. |
| Movement meditation | If you have trouble sitting still, this is a good way to do it. While walking, pay attention to the movements of your body or what you see around you. |
| Body-centered meditation | Closing your eyes, focusing on each part of your body (e.g., feet, hands, stomach) separately, and thinking only about the sensations (heat, weight) in those areas. This is also called self-scanning. |
What are the benefits of meditating during pregnancy?
Practicing meditation during pregnancy has many benefits for both you and your baby.
Stress is reduced.
Although pregnancy is a joyful time, the physical discomforts and uncertainty about the future can cause stress and anxiety . If this stress increases, it can lead to conditions like high blood pressure and premature birth. Studies have shown that meditation can reduce stress and anxiety during pregnancy.
For example, a small study of 31 expectant mothers in the second half of their pregnancy showed that those who practiced meditation had less anxiety and negative emotions like anger and sadness.
Reduced risk of premature birth
As mentioned earlier, having a premature baby can pose a number of health risks to the baby. These include breathing difficulties and developmental delays. Although more research is needed, some studies have shown a link between meditation and a reduced risk of premature birth.
Another study found that babies born to mothers who practiced mindfulness had higher Apgar scores . The Apgar score is a method of assessing a baby's health at birth. It is based on five factors, including skin color, heart rate, and breathing.
Healthy development of the baby
Researchers are now looking at how a mother's mental well-being affects her baby's later development. A study in the Netherlands has shown that children of mothers who practice mindfulness meditation are better able to adapt to new environments and control their attention and behavior.
But to continue to reap all these benefits, you need to keep meditating as a habit.
How to meditate during pregnancy?
If you've ever wanted to try meditation, you don't need to take a special class. You can practice it at home, whenever it's convenient for you. Most meditation methods include these basic elements:
- Focusing on one thing: This can help you clear your mind of unnecessary thoughts that can cause stress. You can focus on your breath, a certain sound, or an object.
- Breathe calmly: When you breathe deeply and evenly, your breathing rate slows down. Your body gets better oxygen.
- A quiet environment: If you're new to meditation, it's easiest to start in a quiet place, free from distractions like your phone or TV. Once you get used to it, you'll be able to focus your mind in any environment.
- A comfortable position: You can meditate lying down, sitting, standing, or even walking. The most important thing is to choose a position that is comfortable for you and that does not distract you.
With these points in mind, you can start meditating in any way you like. Don't think, "Am I doing this right?" Start in a way that's easy for you. Here are two simple ways you can get started:
1. Deep Breathing : Focus your full attention on your breath. Think about it every time you inhale and exhale. Breathe slowly and deeply. If your mind starts to wander, bring it back to your breath.
2. Body scan: Sit or lie down comfortably and close your eyes. Now focus your attention on your toes. Think only about what you feel there. Then slowly bring your attention to your feet, ankles, and knees. In this way, focus on each part of your body, from the top of your body to your head. If you feel tightness or discomfort anywhere in your body, imagine that warmth and light are entering that area with your breath.
Take-Home Message
- Meditation is a very safe and effective way to manage stress and anxiety during pregnancy.
- This can have many health benefits not only for you, but also for your unborn baby.
- You don't need special equipment or classes to start meditating. You can start simply at home, at a time that's convenient for you.
- To get maximum results, it is important to maintain it as a daily habit.
- Never hesitate to talk to your doctor about the stress you are feeling during pregnancy or any other health concerns.
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