Changes in the body and living conditions during pregnancy are quite large and drastic. In addition, pregnancy can also cause uncertain thoughts regarding the future. So, it's natural for pregnant women to feel stressed.
Even so, pregnant women must manage stress well so that it doesn't become prolonged. Well, meditation is an exercise in focusing the mind and attention on breathing which can be a way to deal with stress during pregnancy.
Benefits of Meditation for Pregnant Women
Pregnant women can think about many things, from feeling afraid of miscarriage, fear of giving birth, fear of caring for babies, uncomfortable with physical changes that occur, pressure from work in the office, to worry about financial conditions after having children.
Research shows that meditation can help pregnant women manage emotions while reducing anxiety and depression. Meditation done through yoga, for example, is known to relieve stress, so that pregnant women can feel calmer during their pregnancy.
Stress is known to be closely related to decreased immune system function, increased heart rate, and narrowing of blood vessels. So, reducing stress with meditation can also increase endurance, improve heart health, and maintain pregnant women's blood pressure.
In addition, meditation can make pregnant women sleep better. As a result, the body becomes fresher and the symptoms of morning sickness that may appear can subside.
With a better body condition, pregnant women will certainly feel more comfortable going through pregnancy. Unknowingly, pregnant women will have a more positive perspective and a better lifestyle.
In this way, the health of the Little One in the womb will be better maintained. The risk of miscarriage, preeclampsia, premature delivery, and low birth weight babies can also be reduced.
How to Meditate While Pregnant
There are various ways of meditation that can be done. Here are easy ways that pregnant women can follow:
- Breathing exercise
The simplest meditation that pregnant women can do is breathing exercises. The trick is to sit while inhaling through your nose with your mouth closed. Close your eyes and feel every breath you take. Hold your breath for a few seconds and slowly exhale through your nose.
Pregnant women can do this movement while sitting on a mat or bed in the most comfortable position possible. Do this movement several times until the pregnant woman's mind is completely calm.
- muscle relaxation
This meditation aims to relieve tension in the muscles of the body so that feelings can become more relaxed. This method of meditation is best done lying down before going to bed.
Pregnant women can imagine that there are warm and soft waves that travel around pregnant women from the top of their heads to their feet. As the wave passes, feel the pregnant woman's muscles relax and become increasingly united with the pregnant woman's bed.
- Object visualization
The way to do meditation with object visualization is to imagine something that makes pregnant women happy. For example, pregnant women imagine themselves in a park or walking on the beach with very cool air.
Imagine these happy things in detail, such as the cool air you breathe, the color of the sky you see, and other things that can make pregnant women feel happy.
Pregnant women can do this visualization exercise while sitting cross-legged in a comfortable place, such as a garden or family room. While doing this exercise, control your breathing properly.
Apart from that, pregnant women can also meditate through yoga. This exercise can be done when the pregnancy reaches the third trimester. Yoga can also be useful to make the birth process run more smoothly and easily.
Apply the meditation method above so that the stress that pregnant women experience can be overcome immediately. If meditation has been done but the pregnant woman is still experiencing excessive stress and anxiety, consult a psychologist to get the right treatment.
