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7 Benefits of Meditation During Pregnancy

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Pregnancy can be an anxious time for parents-to-be, especially for first timers. Even if you already have children, a new baby adds on loads of work. Worry, stress, and mood swings are all common and normal, but wouldn’t you want to relieve some of this anxiety? One important aspect for a smooth pregnancy is the ability to let go and release, in both a physical and mental sense. Remaining confident in your body and allowing fear to dissipate also calls for a more desired labor process. Meditation can help starting day one of your pregnancy and if you are a regular practitioner before that, then good for you! Even if you are near term or post-partum, it will only assist in whatever situation you may be experiencing. Listed below are some the benefits you will reap from taking some quiet time for your body, mind and growing child.

meditation while pregnant

1. Release fear, anxiety and stress

Even if you aren’t pregnant, this is a good reason to meditate. Over time, a consistent meditation practice helps quiet the mind and reduce stress. These pent-up emotions are known to prolong labor which in turn will affect your mood and stamina during delivery. It’s perfectly normal to feel scared and burdened, but it doesn’t hurt to lower the levels of these feelings. The more empowered and confident you feel in your body and mind, the better you will be able to navigate during the labor process in every aspect.

2. Connect to your baby in your changing body

There is literally another person growing inside of you. This applies major changes to your body, but this is also an important time to begin cultivating a bond between you and the magic inside of you. In my opinion, one of the most interesting things during pregnancy is the idea that there is another being with chakras inside of you, meaning you are carrying two sets of chakras. Meditating during this time helps you with aligning to yourself and your growing fetus. Right now, you are one with your child, and the time will come when s/he arrives in a physical form. Taking the time to connect with your baby while s/he is in the womb only calls for a greater connection on the physical plane.

3. Take moments for self-care

Savor this time for yourself now before your bundle of joy arrives. Of course, you will enjoy your child once s/he is out of the womb, but it can be a little more difficult to fit self-care routines and moments of solitude into your schedule.  Most of your time will soon be spent tending to baby as opposed to caring for yourself. While you have this opportunity, meditate to some soothing music or in a quiet space. Soon, your meditations will be accompanied by the background noises of baby cries.

4. Sleep better

Between the physical discomfort and mental struggle, it’s challenging to find adequate rest. Meditating will allow for a better sleep and over time may help with the constant thoughts that keep you up at night. When you take the time to practice quieting the mind, over time this act becomes easier and easier to achieve. The goal is not to entirely dissipate these thoughts, but rather to observe and notice. Eventually you will feel more at ease with whatever is going through your head, thus inducing more relaxation.

5. Help prepare for labor in a positive manner

Labor is not only a physical endurance, but a lot of it is mental. The ability to let go and release plays a huge role in the delivery process. Affirmations are also very helpful in your meditation practice and can be used as tools during the delivery process. When you feel during the contractions there is too much sensation and it seems unbearable, circling back to your deep, intuitive state and repeating affirmations to yourself will allow you to remember that the labor process is temporary and you are fully capable of birthing your child in the way you desire. Some examples of affirmations include, “My body is strong. My body is healthy. I can birth my baby.” It’s always empowering to create your own personal affirmations as well.

6. Lower the risk of postpartum depression

When you have more of a sense of control over your thoughts, this skill tends to translate into everything else you are doing (including childbirth). Although it may be tough at first to meditate, with a consistent practice you will begin seeing results sooner than later. You will realize you are in control of your thoughts and feelings and you have full power in how you deliver and raise your child. Some things are beyond our control, but for the most part how we react plays a big part in the outcome as well. Meditation is a way to come back to center if you may start feeling thoughts of depression and sadness during any point. It is a tool we may use to self-reflect and gain wisdom from our everyday lives.

7. Develop sustainable healthy habits to increase longevity

Like a cascade effect, incorporating one healthy habit leads to another. Meditating does not cost (unless you join a group session at a studio or center where you may need to pay) and doesn’t take much effort. It may seem very difficult at first but understand that this is a process of turning inward and learning more about yourself. No need to take it too seriously and allow yourself to enjoy the process. You’ll find that a clearer mind will encourage you to be more positive in thought and action.

Now that you are aware of some of the benefits of meditating, you may be thinking where do you start? Find an area in your space that is clear of clutter, and preferably quiet. Wear loose comfortable clothing. Sit comfortably on your sitting bones on the floor, or if you are in a chair make sure your feet lie flat on the floor. Maintain a tall spine, allowing your shoulders to relax away from your ears and in line with your hips. Close your eyes and begin to observe your breath. This is a good starting point and can be continued for a minute or two, even up to twenty. There are many different types of meditations so take some time to research and explore. Sit in your own personal space, join a group, download a meditation app or open a guided practice on YouTube. You’ll thank yourself, and your baby will too.

If you are a meditation instructor, please create your Namafit professional profile page at https://namafit.com/signup

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The Realities of Practicing Yoga – Yogis Are Still Everyday People

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From social media, to magazines, TV ads, and more, it seems that those who practice yoga are portrayed as people who are permanently at ease, always consumed in love, peace and happiness, and practically floating on air. In reality, this is just unrealistic.

I can speak to this misconception first hand. Recently, I had an anxiety attack, and me being a yoga instructor, people were surprised and maybe even a little confused to learn that anxiety is something that I still have to manage. To that I say, just because one practices yoga, does not mean that person will be in a complete state of bliss for the rest of their life. Sure, yoga can change how you think and can create a shift in your life, and yes, the practice has been proven to be beneficial for ones physical and mental health, but yoga is not a magical wand that you can wave and will miraculously erase all of your problems.

I think because of the way yoga is portrayed in the media people sometimes forget yoga instructors and practitioners are still just regular people, who, more often than not, were drawn to the practice because of certain issues or circumstances that they were and may still be trying to work through.

Yoga has brought me a long way. I found the practice when I was at a low point and when anxiety consumed me. Once I started seeking help and I accepted yoga into my life, I felt more in control of my anxiety and I learned how to manage it. That being said, I’m still human and I will still come up against certain obstacles that will trigger the anxiety, because that is simply the way of the world. Life has its ups and downs, and no one is completely immune from its low points. I liken it to having a common cold, which can be brought on or triggered by numerous factors like germs or the weather. You will have to take some medicine and get some rest in order to recover, but there’s always a chance that you’ll catch a cold again, even if you are taking proper care of yourself. The same goes with my anxiety. I can do all the yoga and meditation I want, but there will be days that I’m feeling low and will need a time out, just as others who are not of the practice. After all we are all human and we should keep that in mind and treat each other accordingly.

Adopting an Anti-Inflammation Diet

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Avocado Toast
Avocado Toast

As spring approaches, are you starting to think “Wow, I need to dial in my nutrition” as another winter storm causes you to devour an entire box of Girl Scout cookies? Are you ever curious why so many people (maybe yourself included) feel so down in the winter? Have you considered that maybe it’s the food you are (or are not) eating? If you’ve found yourself asking these questions, it’s time to stop wondering and start reducing inflammation!

Nourish is Alkalign’s 21-day group health coaching program that helps you take a more holistic view of your health. Here are the top 3 reasons why this program works!

Quiche pie in a iron skillet
Quiche pie in a iron skillet

1 – LOSE THE WEIGHT AND PUFFINESS CAUSED BY INFLAMMATION Do you have extra weight/puffiness you would like to stop carrying around? Weight, inflammation and food sensitivities are all closely related. Spend 21 days discovering if one, or 5, inflammation-causing foods are standing between you and your health goals. 

2 – COMMUNITY SUPPORT AND ACCOUNTABILITY We are more likely to reach our goals when we tell others about them. We are also more likely to succeed when we have support, help and encouragement along the way. Nourish will give you all of this and more!

3 – REDUCE ANXIETY AND DEPRESSION, INCREASE ENERGY Are you feeling less than amazing these days? Are you blaming it on the weather or the short days? Try something new! Take 21 days to eliminate sugar and explore what it has been doing to your mental health and energy levels. We FEEL how we eat and a healthy diet can help balance your mood and increase your energy.

CLICK HERE for a free recipe book and preview of the delicious food ideas you will get by joining Nourish!

How do you talk to kids of different ages about mindfulness?

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Source: Joyfully Jenna

I think it’s all about framing it correctly. When I talk to kids of all ages, I frame mindfulness as something you can’t do wrong. This way, kids don’t see mindfulness as an obligation, but as something they can do to improve their well-being.

While everyone practices mindfulness differently, a few things that generally work well across the board are:

  • Meeting people where they’re at—look at what state your kids are at; it makes sense to approach kids differently if they’re jumping out of their skins after PE vs. if they’re zoned out after a boring class. Evaluate what your students are doing before approaching them.
  • Games—everyone likes games. Doing things like playing a song and asking students to focus on individual instruments, having students focus on certain elements in a room, or making a mood jar can really help pull them back to a calmer mindset.
  • Group routines—having kids do exercises that make them aware of their bodies and how they feel in the moment can help calm down big groups. This could mean anything from breathing exercises to physically shaking out any anxious energy left over from the class before.
    Checking in individually—kids of all ages can benefit from someone checking in on their state of mind and giving guidance on how to be present.

Working with kids from rough neighborhoods provides another level of complexity. They carry a lot of trauma with them, and their minds are more often in a state of stress. In these cases, it’s important to tell them to acknowledge these burdens as they focus on being in the present moment.

Person holding a jar of water filled with glitter