Although pregnancy can be a time of joy, it can also be a time of stress. When you add surging hormones and physical discomfort to worries about medical tests, upcoming labor and more, you have a recipe for anxiety. But here’s the good news: adding mindfulness practices to this recipe is like adding pure water to salt to lessen its sting. Here are some simple tips for a mindful pregnancy to help keep you centered amidst this time of change.
Embrace the unknown.
Does each little physical pang trigger anxious thoughts? Do you find yourself on edge as you await results of standard medical tests? Are you apprehensive about going into labor? The truth is that none of us knows what the future holds. As the old saying goes, the past is history and the future is a mystery.
Try to pay attention to your thoughts, so you can protect yourself from negative thinking. For instance, if you notice that you’re imagining dire outcomes, remind yourself, “I don’t know and it’s OK not to know” and then gently shift your attention back to the present moment. Repeat as needed.
Stay present.
A great way to shift your attention to the present is to notice what you’re experiencing with your senses. For instance, focus on your breath for a few minutes, noticing the coolness of the air when you inhale and its warmth when you exhale. You can also place your hands on your belly and notice it rising and falling with each breath. (You may even notice your baby’s movement during this exercise.) Or you can try a mindful walk, noticing the feeling of the soles of your feet connecting with the ground. You can even practice mindful walking for just a few steps. For instance, when you get out of bed in the morning and walk to the bathroom, rather than focusing on your “to do” list, notice your feet as they touch the ground.
Use affirmations and visualizations.
Affirmations are positive statements you repeat to yourself, such as “I trust my body to create a nourishing environment for my baby or I trust my pregnancy to progress just as it should.” During labor, you can affirm that “each pang brings me closer to meeting my baby.” Consider tucking one of the many affirmations for pregnancy and childbirth books into your labor & delivery overnight bag. You can find additional tips for a mindful pregnancy on the InsightTimer app, which offers many free guided meditations related to pregnancy and childbirth.
Finally, although this time of profound change can be rife with anxiety, it’s also a perfect time to practice shifting your attention to the present. After all, once your little one arrives, there will be more worries – and more opportunities to practice adding mindfulness practices to your life.
Joy Rains is a corporate mindfulness trainer and author of Meditation Illuminated: Simple Ways to Manage Your Busy Mind. Learn more at joyrains.com.
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Joy Rains, author of the primer Meditation Illuminated: Simple Ways to Manage Your Busy Mind, discovered meditation in the mid-1980s. After decades of practice and inspired by meditation’s profound benefits, she completed an extensive Contemplative Leadership course and began teaching meditation in the community and workplace. Joy’s podcast, Mindful 180, helps people integrate mindful practices into their lives. www.joyrains.com
