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The journey to parenthood can be an exciting and overwhelming time, as there is so much change to navigate. If you are expecting a baby, finding ways to manage stress, prioritise your emotional wellbeing, and strengthen the bond with your baby (and partner) is essential. Mindfulness practices can provide valuable tools that support you. The beauty is they’re very accessible, and don’t need to take up much time!  In this article, we’ll explore practical, evidence-based mindfulness techniques that help expecting parents cultivate presence, connection, and calm.

What is mindfulness?

Mindfulness is the practice of being fully present and engaged in the moment – without judgment. By learning to focus your attention on the present moment, you can start to reduce feelings of anxiety and promote emotional wellbeing. Research has shown that mindfulness can improve mental health, increase relationship satisfaction, and even promote a stronger bond with the baby during pregnancy.

Practice 1: Mindful Breathing

Mindful breathing is a foundational mindfulness technique that helps calm the mind and body. It can be particularly beneficial during pregnancy to manage stress and promote relaxation.

  • Find a comfortable position: Either sitting or lying down on your side. Close your eyes or lower your gaze to cut out distractions.
  • Focus on your breath: Take a deep breath in through your nose, allowing your chest and belly to expand. Hold for a moment, then exhale slowly through your mouth.
  • Count your breaths: To help maintain focus, you can count your breaths—inhale (1), exhale (2), and so on, up to 10, then start again.
  • Practice together: Couples can practice this technique together, holding hands or sitting close to enhance their emotional connection while calming their minds.
  • Connect to your baby: As you take a deep breath in, consider the oxygen flowing through your body to your baby in your womb.

Practice 2: Body scan meditation

When you feel comfortable with mindful breathing, you may like to try the body scan meditation. It encourages you to bring your awareness to physical sensations in your body, without judgement and promotes relaxation. It can help you connect with your body as it changes throughout pregnancy.

  • Get comfortable: Lie down on your side, in a quiet space where you won’t be disturbed.
  • Focus on each body part: Starting from your toes, bring your awareness to each part of your body, moving upward slowly. Notice anything you may be feeling (or not feeling) tension, discomfort, or comfort and relaxation.
  • Breathe into each area: As you focus on each body part, take deep breaths and visualise sending your breath, warmth and relaxation to that area.
  • Connect with your baby: As you scan your body, take a moment to acknowledge your baby and the space they occupy. Visualise sending love and warmth to them

Practice 3: Mindful walking

Mindfulness can be practiced outside or when you are being active, such as going for a walk – alone or with your partner. Movement, mindfulness and being out in nature can all reduce stress and enhance emotional wellbeing. This can be a great technique to use in early labour, as you wait for your contractions to strengthen.

  • Choose a location: Find a quiet place where you can walk without too much disruption — this could be a park, a quiet street, or even inside your home or garden.
  • Focus on your steps: As you walk, pay attention to the sensation of your feet touching the ground. Notice the rhythm of your breath as you walk.
  • Engage your senses: Take in the sights, sounds, and smells around you. Notice the colours of the trees, the feeling of the breeze (maybe rain!) on your skin, and the sounds that surround you.
  • Connect with your partner: Walk together and share your thoughts or feelings about the pregnancy – focus on what you are feeling in the moment, and recognise this may change each time you do this exercise. This can enhance your emotional connection and foster deeper conversations.
  • Connect with your baby: Bring your awareness to your baby, do you notice any movements as you walk? Talk to them, tell them what you can see or simply send feelings of love to them.

Practice 4: Gratitude journaling

Keeping a gratitude journal is a powerful mindfulness technique that can enhance emotional wellbeing and boost optimism. It helps bring your focus to the positive aspects of your life, pregnancy and relationships – rather than the everyday stresses you may be facing.

  • Set aside time daily: Dedicate a few minutes each day to write down three things you are grateful for related to your pregnancy, relationship, or life in general.
  • Share your gratitude: Share what you’re grateful for with your partner, close friends and family. What are you grateful for in these relationships? This can foster connection and appreciation for each other during this time of change.
  • Reflect on your baby: Include moments when you felt connected to your baby or appreciated the journey you are on together. Tell your baby about the gratitude you feel for them.

Practice 5: Visualise your baby

Often when we think of visualisation in pregnancy, it’s in relation to giving birth. However, visualisation can be a powerful technique to use during pregnancy to simply bond with your unborn child. If you are a very visual person, this could be a great practice to try! 

  • Create a calm environment: Find a quiet space where you can sit comfortably without distractions.
  • Picture your baby: Close your eyes and imagine your baby. visualise their features, feel their movements, and the love you feel for them.
  • Send love and warmth: Imagine sending warmth and love to your baby, picture a protective light surrounding them in your belly. 
  • Include your partner: Sit facing each other or lean back into your partner, with both of your hands on your bump. Follow the steps above and visualise sending love to your baby. 

Conclusion

Practicing mindfulness techniques during pregnancy can help you manage stress and support your emotional wellbeing and mental health. It can also strengthen the bond with your baby too. Get your partner involved to build connection with each other during this time when your relationship is likely to be changing. It can also help them start to bond with the baby in pregnancy too.

By incorporating mindful breathing, body scans, mindful walking, gratitude journaling, and visualisation, you can start to create a nurturing environment that fosters connection and calm. Starting in pregnancy sets a strong foundation from which to build a calm, loving and supportive family environment when the baby arrives and you learn parent.  

 

Content Disclaimer

The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.

References:

Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822–848. https://doi.org/10.1037/0022-3514.84.4.822

Dhillon A, Sparkes E, Duarte RV. Mindfulness-Based Interventions During Pregnancy: a Systematic Review and Meta-analysis. Mindfulness (N Y). 2017;8(6):1421-1437. doi: 10.1007/s12671-017-0726-x. Epub 2017 Apr 17. PMID: 29201244; PMCID: PMC5693962.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377

Kabat-Zinn, J. (2005). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness (15th anniversary ed.). Delta Trade Paperback/Bantam Dell.

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