There are very few things more exciting than growing a little one! But with excitement, stress can start to creep in from time to time for most of us (keeping up with OB appointments, preparing baby's nursery, prepping for labor, and the list goes on!).
Here are 3 meditation techniques to help you find moments of calm throughout your exciting and very busy days, no matter whether you're an meditation guru or new to the meditation scene!
1. Deep Belly Meditation
Place your hands on your belly, gently on top of your baby. Observe the sensations felt beneath your hands. (Warmth? Movement?) Breathe slowly, in and out. (If your mind wanders off, breathe deeper into your belly.) If a thought arises, let it float away, as if it were a cloud in the sky.
Try doing this for five minutes each day, gradually adding more time each week.
2. Make a Mantra
There's a lot of power in our words. When we speak of something, we believe in it. It affects our consciousness, our nervous system, and our way of being. During challenging yoga poses, try saying "Strong mama, breathe. Breathe in and out slowly for your beautiful growing baby." This same mantra can be used to help you through difficult times in pregnancy and also during labor.
3. Visualize a Wave
Fun fact: You can actually decrease the intensity of pain through visualization (meditation combined with mental imagery), no doubt, a useful tool to have during labor!
Your plan: View each contraction as a wave in the ocean. Watch it slowly peak in intensity and then allow it to slowly come down. Visualize yourself as a part of the sea, allowing that wave to wash through you.