Deep relaxation techniques such as mindfulness, meditation and guided imagery are proven very successful in developing both a positive mind-set and outlook about your pregnancy, and also help you to handle the emotional and physical stresses of a developing pregnancy. Learn to practice simple effective meditations which can soothe the mind and body and promote better sleep.
Benefits of meditation in pregnancy:
Meditation is taking some time alone quietly, to focus of breath, breathing deeply, being aware of passing thoughts but letting them go and allowing the mind to clear. Practiced well this will promote a feeling of well-being, clarity, peace and restfulness.
How to do a basic meditation in pregnancy
Find a quiet place you can sit undisturbed and comfortably. Choose a space that is not too warm or cold so that you don’t feel uncomfortable or drowsy. Sit comfortably, in the lotus position or cross legged if it is comfortable for you and keep your back and neck straight so that the weight of your head is supported.
Place your hands on your belly gently cradling your baby bump and be aware of what you feel beneath your hands. Breathe slowly and deeply in and slowly out; breathe as deeply into your belly as you can. Concentrate on your breath alone and if a thought arises, allow it to enter your mind fleetingly and then float off whilst you continue to focus on your breath. Do this for five minutes to start with, building to ten and more if you feel comfortable.
If you find it hard to keep focused on breath and allowing your mind to empty, try a guided meditation at a class or online.
Try to practice this each day or a couple of times a day as an excellent way to manage stress, to ease anxiety, to promote relaxation and a feeling of well-being and to help slip into the elusive sleep.