Meditation during pregnancy has been shown by research to have many positive benefits for both mother and child. It directly links to lowering the maternal stress during pregnancy which is most normal given the pregnancy hormones and the nesting instinct that kicks in once you are expecting. Lower levels of prenatal stress are linked to better future infant health and temperament.
How is meditation linked with prenatal stress?
Research into prenatal stress has found it can affect the unborn baby in many ways.
Prenatal stress is associated with low birth weight, preterm birth, preeclampsia, spontaneous abortion, growth-retardation (specifically reduced head circumference), developmental delays, heightened emotionality, irritability, and deficits in attention, cognition, and neurodevelopment.
What is meditation?
Meditation is the delicate art of doing nothing and letting go of all worries and efforts to relax, which is love, joy, and peace. Think of meditation as some quiet time to breathe and connect, be aware of passing thoughts, and to clear the mind. It is getting in touch with yourself through breath, and through mental focus. For some it can be as simple as deep breathing.
Benefits of Meditation During Pregnancy
#1 Reduces Stress
Studies show that maternal stress has a large impact on developing babies. Meditation and mindfulness decrease the risk of preterm labor and lower birth weight complications, leading to healthier babies.
#2 Lowers Heart Rate and Blood Pressure
The deep breathing of meditation lowers heart rates and regulates blood pressure. This is essential for mom and baby to remain healthy throughout pregnancy.
#3 Reduces Depression
Practicing meditation during pregnancy has proven to reduce the chances of depression and anxiety. These benefits extend to postpartum, protecting mothers from PPD and PPA.
#4 Aids Connection with Baby
Meditation creates mindfulness, giving pregnant women more awareness of their bodies and their babies. This fosters a better connection to the baby within.
#5 Provides Better Sleep
Regular meditation reduces insomnia, which can be a common complaint during pregnancy. Pregnant women who meditate experience more restful sleep than those who do not.
#6 Helps with Labor
One of the biggest benefits of meditation is the positive feelings it provides. With positivity comes a reduction in fear and a decreased perception of pain. This helps women with endurance during labor, and to feel more positively about their birth experiences after.
Meditation for Pregnancy: How to meditate?
Pregnancy is the ideal time to learn or restart meditation practice. There are many different ways to meditate. Explore the different techniques to find what resonates with you. You could try any of these:
1. Deep breathing exercise
2. Focus on breath or an object
3. Mantra chanting
4. Visualizations
References: [1]Effects of prenatal stress on pregnancy and human development: mechanisms and pathways; Mary E Coussons-Read; Published online 2013 May 3. doi: 10.1177/1753495X12473751; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5052760/