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Pregnancy can be an exciting journey, but it may not be the easiest journey to go through. There comes cases of anxiety, stress, tiredness, aches and a bag full of emotions. Well, we are here to let you know that you are not alone and that there are several exercises that you can adopt to cope with this roller-coaster ride. One of the many methods is meditation. Prenatal meditation does require a lot of patience and practice to master but it will definitely help you to balance your emotions and improve your well-being.
We would like to share with you 3 prenatal meditation techniques that will help you to find peace and balance mentally during your pregnancy journey.
Breathing Meditation is one of the most effective ways to aid relaxation. It is convenient and can be done anywhere. As simple as focusing on your breath, take deep and full breaths can really help with relaxing your muscle tensions mentally and physically. Sit comfortably with your back straight and place one hand on chest and one on your stomach. Breathe in through your nose and feel your hands rise from your body. Exhale through your mouth and feel your body go back to position with your hands. Repeat the steps while inhaling and exhaling more heavily and steadily. Try to do this 5 minutes everyday.
This is one of the fundamentals of meditation that will help with other meditation techniques. As you practice and master this technique, you will find other techniques much smoother.
This technique uses sound vibrations to focus on your body’s energy. Chanting or listening to chants or calming music develops vibrations that aim to balance the energy centers of your body. You can chant with words that imitate the sound of breathing such as ‘Om’ and ‘So-hum’. Breathe in and say ‘Om’ on exhale or inhale at ‘So’ and exhale on ‘hum’ creates vibrations alike to breathing. As you repeat the steps, go quieter until the sounds of your chants cannot be heard anymore. This type of meditation helps you to connect with your baby as they hear your chants which can help with calming and building a sense of assurance as well. This focuses on your well-being as well as your baby’s.
Progressive Muscle Relaxation
This meditation technique requires a longer duration to master as it is progressive. It involves a two-step process where you tense and relax your muscle in different areas of your body. This technique aims to relieve muscle tension by controlling and relaxing each muscle areas. You can target and put emphasis on areas you deem that needs more attention and relaxation.
This technique helps with understanding your muscle tensions and can be effectively used to control anxiety, stress and even improve cases of insomnia. While learning how to relax your body, it helps with relaxing your mind as well.
Ultimately, every meditation technique aims to ease muscle tension in your body, control heart rate and anxiety, and encourages restful sleep. With practice, your mental and physical state will eventually reap the benefits of meditation and you will feel the progress gradually. Try these techniques today!