meditation during pregnancy

Meditation is a natural mechanism which will help to calm our mind and body. It has been practiced by our ancestors in various forms in various parts of the world.

It helps to transform the mind. Meditation helps to increase concentration, improve clarity, emotional stability, positive approach to life/situations and also reduces stress. Meditation is a state where your mind is deeply calm and alert at the same time.

Researches prove that meditation is one of the most effective tools in reducing stress. When the stress levels are less, our body and mind stays in a healthy state. It helps to have a better understanding of life, improves mind-body cooperation, can help you keep off medication.

Meditation during pregnancy

Pregnancy is a stage where a women enjoys and get stressed at the same time. It is important that a woman feels calm and stress free during pregnancy. Meditation is a great tool to bring calmness in one’s body and mind.

Benefits of meditation during pregnancy

Helps to deal with mood-swings

Mood swings comes along with pregnancy by default. Mood swings are caused because of the hormonal changes after conception. Dealing with mood swings becomes very stressful and leads to unnecessary negative approach to everything. Meditation can help your mind and body to calm down from the stressful condition.

Promotes good sleep

Meditation not only reduces stress but also helps you get a good sleep. During the first and third trimester, pregnant women find it difficult to sleep properly. When meditation is practiced regularly, it can calm your mind and body. This will help you fall asleep quickly and also helps you sleep through the night.

Reduces risk of postpartum depression

Postpartum depression has become very common new mothers his decade. 4 or 5 women are affected by postpartum depression. This condition generally happens among women who have just delivered their baby. This depression affects the general health and mental health of the mother, which in turn affects the baby. The symptoms of postpartum depression may be some of the pointers mentioned below.

  • Mood swings
  • Anxiety
  • Irritation
  • Crying
  • Feeling overwhelmed
  • Loss of appetite
  • Insomnia
  • Concentration issues
  • Difficulty in bonding with baby and family
  • Sadness
  • Always tired and drowsy
  • Feeling worthless
  • Feeling like a bad mother
  • Suicidal thoughts
  • Panic attacks
  • Feeling shame and guilty most of the times
  • No interest in meeting new people or going out of your home

Regular meditation right from pregnancy will prevent depression. It will also create a god bond between the mother and baby.

Improves DHEA

DHEA is dehydroepiandrosterone in medical terms. It is a hormone secreted by adrenaline gland that is converted by our body into androgens, estrogens and many other important hormones. These hormones are important for sexual/reproductive function, metabolism and energy. Regular meditation during pregnancy can provide the below mentioned benefits for the mother and baby.

  • Boosts immune system
  • Retains youthfulness
  • Reduces stress and anxiety
  • Supports healthy vision and hearing
  • Improves strength of muscles, bones and tissues
  • Regulates blood pressure

Increases the chances of vaginal delivery

Regular meditation helps a women’s body and mind to prepare for the delivery. It reduces the chances of c-section and helps the body to go through normal delivery. Meditation also helps a new mother to get back in shape easily.

Boosts bond

The bond between the mother and baby is very important right from the beginning. Baby can feel the mother’s stress and anxiety from the womb. When the mother meditates, the baby feels more comfortable and understands that the mother is calm and happy. This boosts the bond between mother and the baby. When the baby is born, he/she feels happier and cries less. Though it is not proven, many people have shared their experiences.

How can you meditate?

There are many types of meditation practiced all over the world by different names. If you want to learn proper meditation, you can choose a professional yoga trainer / meditator and learn it from them. This will help you gain complete benefit from it. You can take up simple meditation, the steps of which are here:

  1. Sit in a comfortable posture (preferably cross legged)
  2. You can use pillow to support you back and lean over a wall.
  3. Sit as erectly as possible.
  4. Close your eyes and take deep breathe (slowly).
  5. Feel each inhalation and exhalation.
  6. Let your thoughts flow and do not force to focus on one thing.
  7. If you wish to focus, imaging a calm water body (like a sea/lake)
  8. Meditate minimum for 15 minutes.
  9. Try not to sleep.
  10. Once you feel that you have meditated for enough duration, open your eyes very slowly.
  11. Relax and slowly change your posture and get up.

It is better that you do not meditate immediately after having food. You can meditate 2 hours after food.

Along with healthy diet, meditation can help you enjoy pregnancy and labor.

Happy motherhood!

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.