Meditation and Pregnancy

Dear Classic Mom Diary:

Meditation has been an important part of my life for roughly two years now. I am still considered new to the exercise, however I feel I have learned an incredible amount since I started practicing. While I am no master or guru, I would like to deliver my opinion on the subject, as well as my recommendations as to where you can find excellent meditations and information on the net. 

What is Meditation, Exactly?

According to the dictionary, the definition of meditation is: verb. To think deeply or focus one's mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation. That being said, meditation can have a wide meaning and purpose for many different people. Meditation has had a firm grasp on society for a long time, with roots dating as far back as 1500 BCE. Ancient India, China, and Buddhist India all have deep ties in the history of meditation, which all started showing up in documented history around the same time, beginning with the Hindu traditions of Vedantism.

What this means for you is that meditation is a long-used and well understood exercise. Whether you seek religious, spiritual, or personal information, growth, relaxation, space, or understanding, meditation can be a beneficial aid for you. In fact, many would recommend that everyone attempts to include meditation practices into their regular routines, as it is extremely beneficial to mental and emotional health.

How Can Meditation Benefit Pregnancy?

Both you and your unborn baby can benefit from meditation during pregnancy in significant ways. In fact, the Vivekananda Yoga Research Foundation conducted a study and found that daily yoga and meditation during pregnancy seems to improve birth weight, reduce premature birth, and lessen overall medical implications in newborn babies. 

Meditation has the ability to reduce anxiety and stress by incredible amounts, which is one of the most beneficial aspects of meditating during pregnancy. As many expecting mothers can understand, stress tends to run high at various points throughout the pregnancy. Stress and anxiety can cause a series of negative side effects for both Mom and unborn baby in ways including: increased risk for miscarriage, lead to premature delivery, increased labor and delivery pain, and more. You should note when reading this, however, that having regular stress throughout your pregnancy will likely not have negative effects on your fetus. In order to learn more about dangerous levels of stress, please consult your physician, as that is beyond my qualifications. 

Other benefits include higher endorphins that make pain more manageable (and has been noted to make delivery more manageable, as well.) Meditating can also lessen the need for caesarian sections and epidurals. In fact, research showed that of the females who meditated throughout pregnancy, there was a 56% decline in the needs for caesarian sections, and a whopping 85% less need for epidurals. Meditation also improves the bond felt between a mother and her child, as well as many other beneficial factors.

How Can I Start Meditating?
Meditating can be done in a variety of ways, but the best part is that you don't have to sign up for a class (unless you want to) and you don't have to wait. You can literally close your eyes right now and focus inside on your breathing, and be meditating. To bond better with your baby, and really maximize the benefit of the breathing exercise, place both of your hands gently around your belly. Place your focus beneath your hands, and focus on what you feel: warmth? Do you feel any movement? Breathe slowly. (Each time your mind wanders about, take notice and return your focus to breathing deeper into your tummy. If a thought happens to come to your mind, let it leave just as effortlessly as you pamper yourself with your full attention. It is ideal to try this for five minutes a day, adding more time as you feel comfortable to do so.

Another meditation you can utilize if you are wanting something specific is making a mantra and utilizing it during your practice. As you build strength with the method above (or when you feel comfortable to) add a mantra. Talk nicely to yourself with empowering words of encouragement. "We will have a healthy, strong, fulfilling delivery. I will get through this pain." "I am strong for me, I am strong for my baby." Whatever words make you feel strong in your heart, use those, and say them to yourself on a regular basis. 

Alternatively, you can turn to Youtube and search the words: "Pregnancy Meditation" or "Pregnancy Meditation Guided" and receive a variety of meditations you can follow that will help teach you how to meditate on something. Eventually, you may feel comfortable enough to move away to just a musical background, or even silence. This is how I started meditating two years ago, when I was having sleep issues and nightmares. It is still one of my most favored methods of meditation, as I have a wandering mind.

Meditation has the ability to benefit everyone, and don't we know that pregnancy is a time where we can take all the benefits we are offered! Even if you just want to start with short mental vacations, meditation can deeply benefit you and your unborn child. Keep an eye out for my next meditation article where I discuss how it can benefit young kids, when implemented as a part of a regular daily routine. 

Cheers

Julie Maye