Please welcome today’s guest , Tess Jones. Tess is a yoga teacher, freelance writer, and mother of two. Thanks for joining us, Tess!
Meditation is a great tool to use during the physical and mental challenges of childbirth. Slowing your breath and focusing on a meditation can calm your mind and allow your body to let the contractions come.
There are many types of meditations. Some guide you to clear your mind and focus on your breath, while others have you focus on a word, phrase, image, or object. Some ask you to sit or lay still, while others may guide you to move your hands or your body. Use what works for you, trying different things until you find something you connect with that brings you to a place of peace, calm, and grounding in your body.
Once you have a few that you like, practice your meditations in the months leading up to your birth so that you feel familiar with them and can recall them quickly. Teach them to your birth partner or doula, since during labor you may not remember to try them.
Below is a short meditation to try at home:
Grounding Meditation for Pregnant Mothers –Hands on Heart and Belly
- Find a comfortable seat, or lay on your side. Use pillows to prop yourself until comfortable.
- Take two full minutes to relax. Breathe naturally and evenly.
- Place one hand on your heart and the other on your belly. Slightly tuck your chin. Fill your heart and your belly with breath on your inhales feeling them rise, and feel them fall on your exhales. Let go of any thoughts that you are holding onto. Feel a sense of inner strength, grounding down, and ultimate peace filling your body. Clear your mind as you calm your body.
If you’re looking for more meditations to try, there are two free downloadable audio meditations on my website circleheartbooks.com. These audio files can be added to your iphone and listened to for a quick calm-down moment during your day. I also have several other meditations in my book Yoga for Birth. Yoga for Birth is available on Amazon.com. It features prenatal poses, meditations, affirmations, philosophy, and more for pregnant mothers and their birth partners. The book was photographed and independently produced in the greater Seattle area.
About the Author
Tess Jones is a freelance writer and mother of two who has practiced yoga since 2002. She has studied hatha, vinyasa, prenatal, and postnatal yoga teaching. Her yoga focuses on mindful movement, self-awareness, and discovering the peaceful, grounded strength within ourselves. Her books and yoga-related articles can be found on her website circleheartyoga.com.
Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series. The second book in the series, A Killer Retreat, is available at booksellers everywhere!