17 October, 2019

Meditating During Pregnancy: How to Go About It

When you get pregnant, your body and mind are likely to undergo a gamut of changes. Especially due to hormones. Hormonal changes can lead you to have mood swings and cause nausea and increased appetite. During such times, meditation can work as a magical pill. “But I can’t meditate!” is a commonly heard expression. Not just among pregnant women but also amongst others. This is because they have misunderstood the concept of meditation.

Meditation or mindfulness is not about focusing or stopping your thoughts, but merely watching them. And meditating during pregnancy enables potential mothers to cope with hormonal changes, reduce the stress and concentrate better. Let’s discuss the different forms of meditation or mindfulness you can practice during this time. All you need to do is, breathe and blink while you read this.

Practising Mindfulness During Pregnancy

According to several popular research studies, women who practice mindfulness when pregnant experience lower levels of depression or anxiety caused by hormonal changes as compared to the ones that don’t. It also increases positive emotions as one can get easily overwhelmed during pregnancy affecting their health as well as their baby’s.

One of the best ways to practice mindfulness while being pregnant is to observe the movements of the baby. Whenever you feel the baby moving, feel the baby in your belly, observe the rising and falling of belly and live the present moment with your baby.

Meditating During Pregnancy

The biggest benefit of meditating during pregnancy is, it helps women deal with anxiety and stress that arises during pregnancy. It helps them to:


It is difficult for pregnant women to find “me” time. At times, working mothers work until the last week of their delivery. Apart from the stress of giving birth, they have many other things to look after. By practising 20 minutes of meditation every day, they will feel relaxed throughout the day. New meditators can choose guided meditation as all they need to do is follow the instructions given by the voice and tune into their physical sensations and breath as guided. Headspace and Calm are the two apps that offer guided meditation and bring mental well-being.

Develop a Positive Outlook

Pregnant women worry about several things right from their baby’s health to getting through labour pain and their ability to adjust to new sleeping patterns etc. Women who practise mindfulness can keep more touch with their bodies and experience little or no rates of post-partum depression. The fear of labour pain also decreases and there is a remarkable decline in stressors that lead to premature birth.

Get Bodily Awareness

Bodily awareness is all about being present in the now and noticing one’s feelings and sensations as and when they arise and pass away. This involves developing mindfulness during pregnancy, labour and thereafter. Try noticing the gap between two contractions and repeat. This kind of awareness also helps you to notice if something is not right so that you can bring it to the notice of your gynaecologist and get the issue resolved at the earliest.

Builds Stronger Bonds

In close-knit families, more than two people are involved in welcoming the child. This might include close relatives and friends. When a group of these loving individuals meditate together, it strengthens the connection between them and brings them closer. Anxiety, stress and negativity affecting one person can often affect others. So, ensure that you wish for the health and well-being of your loved ones while meditating and share the love.

Benefit the Unborn through Meditation

When you meditate, you benefit two people; yourself and the tiny version of you. However, it is important that you always keep a positive outlook in mind and do not undertake it as a daily chore or practise it with reluctance. According to a study by HongKong Buddhist Institute of Enlightenment, children born to regularly meditating women have more tolerance and a better temperament as compared to the ones who do not.

If you are confused about the hows or looking for ways to do it, guided meditation or meditation apps are always a good choice. You can also incorporate mantras or chants to your meditation as your baby can hear you after the 16th week and resonant sounds from them are likely to create happy babies. It’s time to breathe and just be!

*Information shared here is for general purpose Please take doctors’ advice before taking any decision.


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27 December, 2022

Tips for dealing with postpartum vaginal discharge

Lochia, or the vaginal discharge that a woman’s body produces following childbirth, is expected to last for a few days to weeks after delivery. After birth, the rapid flow of blood and mucus begins. For the first 2-3 days after birth, the bleeding will be severe and contain blood clots. However, after a few days, the flow will gradually decrease to spotting before stopping entirely. When the uterus recovers after a few weeks, the flow colour can change from dark red to brown, then yellowish-white. It’s an unavoidable and inevitable occurrence, and the only thing you can do is wait for it to end. It continues to decrease in volume before entirely ending. Here are a few essential tips to keep you prepared for this postpartum vaginal discharge.  Pile up with sanitary napkins and replace them regularly. You’ll need big pads with a lot of absorption potential in the first few days. Maintaining strict sanitation and keeping your private parts washed will help you prevent more postpartum infections. To keep away the infections, avoid having tampons or menstrual cups. Empty the bladder regularly, even if you don’t have the urge. This will relieve you.  Medications that thin the blood, such as aspirin and ibuprofen, should
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17 November, 2022

Taking care of mental wellbeing during pregnancy

Pregnancy often is a happy and joyous phase to treasure and cherish. It brings a mix of feelings for you, and not all of them are good. Few thoughts might even trigger the mental health that might disturb you so much during and after the pregnancy. It’s just as important to look at your mental wellbeing and health during pregnancy as your physical health.  For your safe and happy pregnancy, a happy lifestyle is crucial. However, it is good to notice your mood drifts to identify the problems in the early stages.  What can you usually experience?  While mood swings are common during pregnancy, continuous and long down moments are not good. Take a look at the durations you are down.  Feeling fear or anxiety all the time about your baby or pregnancy.  Having negative thoughts about your life, pregnancy and relation  Feeling burdened with unknown pressure in your mind can relate to the stress of pregnancy but requires attention.  Common mental problems experienced during pregnancy  Depression during Pregnancy “During pregnancy, the symptoms of depression such as changes in sleep, appetite, and energy levels are often difficult to distinguish from the regular experiences of pregnancy.“ says Diana Carter, MBBS Xanthoula Kostaras, BSc. In her recent publication, she mentioned that up to 70% of women report
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20 November, 2021

5 easy ways to reduce stress during pregnancy

No matter how happy you are about your pregnancy, stress during the pregnancy phase is unavoidable. Most of the time, it is because of the hormones that play around. But there are a lot of other factors that account to stress. Managing stress during pregnancy is an efficient way to enjoy your pregnancy period.  Knowing the changes and accepting them happening to your body will help you best during this phase. However, know more efficient ways to reduce stress during pregnancy.  Here are the 5 easy ways to reduce stress during pregnancy.  Eat well and sleep well must be a routine  Nothing can replace the best benefits of proper food and sound sleep. Ensure that you follow a balanced diet with all the necessary supplements that your body needs and take enough rest. A night of proper sleep will make your day brighter and keep you comparatively in a cheerful mood. Rest when you are tired. Do not overdo during pregnancy. A perfect routine for food and sleep will ease up your hormones.  Surround yourself with positive energy. Talk to your friends and family. Pregnancy can put you through a lot of thoughts. It will make you think about the least possible negativity. Well, these are the instincts of the mother to safeguard her child. So
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