Mindfulness practices have been proven to help us cope with anxiety and improve our mood and wellbeing [1, 2, 3, 4]. All expectant mamas could use some reliable techniques to help them relax, so here are some ways to get started if you’ve never practiced mindfulness.
First of all, what is mindfulness? Contrary to popular belief, mindfulness is more than just meditation. It’s not really a specific action, but rather the skill of observing oneself. It’s the ability to notice your own thoughts and feelings as if you are outside them, without pushing them away or judging them. Mindfulness challenges us to snap back to attention from the autopilot that so easily takes over. It helps us catch those automatic, reactive thoughts, which are often destructive ones [5].
Disable autopilot
Getting started is easy:
Try driving or walking to work via different routes. Also switch up where you eat your meals, even if it’s a different table or room than usual. This is about disturbing the routines that flip on our autopilot switch.
Concentrate on doing only one thing at a time (which is both harder and easier than it sounds). When you’re in the shower, focus only on the water hitting your body; don’t think about that slide presentation you have to finish or the talk you were just having with your spouse. At lunch, pay full attention to the smell and taste of your food; don’t scroll social media. When you’re walking, jogging, or dancing, stay immersed in your current feelings and observe and experience them.
Choose one activity every day and try to do it with maximum concentration, paying attention to every detail. It can be anything: brushing your teeth, drinking a hot mug of tea, loading the washing machine, or walking around the block.
Summon good thoughts
Sometimes, the key to happiness is to look at familiar things with different eyes. Try to count ten things at the end of each day that brought you joy, things for which you are grateful. List exactly ten, even if you have a hard time moving past the third one. The point of this exercise is to grow aware of even the smallest pleasures this day has brought you.
Scan your body
This practice helps direct our attention to sensations in our body . It requires a lot of attention and awareness. It should take about 15 minutes. During this time, you will focus on each part of your body in turn.
Lie on your bed in a comfortable position. You can cover yourself with a blanket if you like. It’s better to close your eyes, unless you feel like you’ll fall asleep; keep them open, if so.
Breathe calmly and evenly. Pay attention to the feel of the bed against your body. Don't shift around or change positions; be still.
In turns, direct your focus to different parts of your body. Start with your toes and feet, then move to your shins. Move next to your hips and pelvis, then your chest, arms, neck, and head. Spend 20 to 30 seconds focused on each area and how it feels. If you feel unpleasant sensations anywhere, relax and direct your breathing to this area.
In the process, you may be distracted by various thoughts. Don't try to banish them. Just accept their presence, then return to scanning [5].
