Let’s talk about meditation and mindfulness. I LOVE having a daily meditation practice and I did mediate regularly during my own pregnancy which definitely helped my anxiety.
I’m not talking about sitting and thinking about nothing for 30-60 min- Im talking about 5-20 min guided meditation about 5-7 days a week. That’s my usual practice.
I have tried lots of types of meditation- mostly guided. I Insight Timer and Headspace apps most regularly. I did try the Expectful app in pregnancy and it was also good. There are so many options! The Calm app, Ten Percent Happier, Chopra, MindGarden and more- you can try a few (most have free version or free trial) and see what you like. YouTube also has a lot of free meditations.
Why do I love meditation so much? It helps bring peace to my thoughts fist thing in the morning and I carry this intention through my day. It helps me pause before reacting- I have become a more aware observer of my own thoughts and feelings.
Meditation is a great tool for anxiety and stress reduction in pregnancy. It has been shown to reduce not only stress and anxiety but also high blood pressure, pain and insomnia.
A recent study done using the Calm app in OBGYN patients during the pandemic showed a significant reduction in depression, anxiety and sleep disturbance. Participants were encouraged to use the app 70 min a week, 10 min a day for 30 days. This effect was seen even though 37% reported using the app 5-6 times a week, 37% reported using the app 3-4 times a week and the remainder reported using the app 2 times or fewer per week (1).
To me, this shows that consistent use, even less than daily can still produce significant results.
Another helpful technique for anxiety reduction is to practice mindfulness.
Mindfulness is “the practice of maintaining a nonjudgmental state of
heightened or complete awareness of one's thoughts, emotions, or
experiences on a moment-to-moment basis” (2) and incorporates mindfulness meditation. Mindfulness practices also include mindful movement such as walking or standing and combining meditation practices with your daily activities.
You can practice mindfulness by focusing on the present moment, taking it in by checking in with all your sense: what do you see? What do you smell? What sensations are you feeling? What are you hearing? What are you tasting? Then, be with yourself in your experience of the present moment with curiosity and compassion.
Meditation and mindfulness practices are not about doing it perfectly, but about consistently showing up for yourself as a way to get to know yourself better and move into self acceptance and peace.
If you want to learn more about meditation and mindfulness in pregnancy, please join me in my new 6 week course Finding Peace in Pregnancy starting LIVE next month!
This course is for any woman who is currently pregnant, considering pregnancy or recently postpartum who is dealing with anxiety, uncertainty or fear around pregnancy and desire a more peaceful and empowered experience. You will get help and guidance from an experience coach throughout the course.
Week One: Meditation and Mindfulness
-Learn how meditation can help you connect with yourself and calm your anxiety
Week Two: Self Compassion and Unconditional Love
-Grow your self compassion and cultivate unconditional love for yourself and others
Week Three: Journaling and Thought work
-Learn how to examine your thoughts with curiosity and compassion and move forward with intention
Week Four: Dealing with Emotions
-We will review how to process emotions in a healthy, safe and loving way
Week Five: How to be Your Own Best Advocate in Pregnancy
- Learn how to empower yourself in your pregnancy and cultivate healthy relationships
Week Six: Group Coaching and Q&A
-You will have a chance to review what you have learned, get some coaching and ask your questions!
We will meet every Monday night at 8pm EDT starting April 18th for 6 weeks.
BONUS: Registration will include one hour long 1:1 coaching session with me and option to sign up for Power Passenger Passage 1:1 pregnancy coaching if you desire.
Registration fee: $67
Are you ready to feel peace and empowerment and take your pregnancy experience to the next level?
Join us by booking below:
1. Smith RB, Mahnert ND, Foote J, Saunders KT, Mourad J, Huberty J. Mindfulness Effects in Obstetric and Gynecology Patients During the Coronavirus Disease 2019 (COVID-19) Pandemic: A Randomized Controlled Trial. Obstet Gynecol. 2021;137(6):1032-1040. doi:10.1097/AOG.0000000000004316