Balancing the Bump: Harness the Power of Meditation with 8 Techniques for a Blissful Pregnancy
are you pregnant Do you always feel tired, moody, depressed, depressed and irritable? If yes, meditation may be the solution to your problems. Meditation helps you feel refreshed and balanced. And you can practice it anytime during your pregnancy. Meditating for an hour each day can significantly improve how you deal with the challenges you face during this period. If you're curious to try meditation, here's what it's all about, its benefits, and ways to incorporate it into your daily routine.
Pregnancy meditation techniques
1. Deep Breathing Meditation:
This involves focusing on your breathing and observing its pattern. It eases muscle tension, lowers heart rate and helps you sleep.
You can also place your hand on your bump to feel rhythmic breathing. Sleep with your feet shoulder-width apart. Close your mouth and inhale slowly through the nose. Your stomach expands as air moves into the lungs and diaphragm.
Hold for a second and then exhale through the nose. From the second trimester or when you feel uncomfortable lying on your back, you can change the position to rest on your side, with a pillow between your legs.
2. Walking Meditation:
It helps calm your restless mind. Choose a place to walk and focus on your breathing and its pace. This is also effective for labor, enabling you to focus on delivery while keeping you mobile and active.
3. Progressive Muscle Relaxation:
Mastering this technique takes time. However, you will find that progressive muscle relaxation helps as the pregnancy progresses and when it becomes difficult to get good sleep.
Lie on the floor or on your bed. Try to tense the muscles and let them relax slowly. Focus on one muscle group at a time and continue to alternate between the right and left sides. You can also start by stretching and releasing the arms, followed by the forearms, and then the shoulders, your face, chest, stomach, legs, and finally the feet.
4. Meditation of Vipassana:
This helps you become aware of the present state, and helps you to focus inwardly so that you can achieve a higher awareness of how you feel inside and out. The literal meaning of this word is 'to see things as they are'.
5. Deep Belly Meditation:
Place your hands on the growing bump and gently cradle the baby. You may feel a warm sensation in your palms. Breathe in and out slowly. If a thought comes to your mind, let it pass. Practice this for about five minutes every day, and increase the duration every week.