Meditation during pregnancy

Begüm Kodalak Bilik / Hamile ve Doğum Psikoloğu

Meditation, which is shown as one of the individual coping methods, is also perfect for anxiety management. What about the benefits of meditation during pregnancy, childbirth and the postpartum period?

• Meditation reduces anxiety

Meditation is known as a scientific mind relaxation technique. It is being able to stay and experience this moment without giving your attention neither to the past nor to the future, that is, without getting stuck in thoughts. The person who experiences meditation does not go into a trance because he is actually aware of everything that is going on around him. Meditation is a conscious focusing technique used to reach inner peace and tranquility.

Pregnancy can be stressful for some expectant mothers. In order to reduce and manage stress during pregnancy, expectant mothers can use the meditation method. Thanks to the meditation method, the stress of the expectant mother is reduced and therefore the stress of the unborn baby is also reduced. Because the researches show that babies absorb the emotions of their mothers like a sponge. The communication and relationship of the expectant mother whose stress is reduced through meditation with her unborn baby becomes stronger.

• The benefits of meditation for the expectant mother during pregnancy

* Maintaining mental, physical and spiritual balance by establishing,

* Relaxation,

* Purification of fear and worries,

* Protection from stress and stress-induced diseases,

* Increase in sleep patterns and quality,

* Intuitively communicating with your baby more intensely,

* Increase in spiritual and physical energy,

* Balancing blood pressure,

* The normalise course of heartbeat and blood circulation,

* The adrenal glands regularly secrete DHEA growth hormone,

* The immune system is getting stronger.

• The benefits of meditation for the baby during pregnancy

* The baby can establish a loving and trusting relationship with his mother.

* As the expectant mother relaxes, the baby is also relieved.

* It has been observed that babies have less problems with feeding, sleeping and crying after birth.

• Childbirth courses encourage meditation during pregnancy

In childbirth preparation courses "focused on birth only", they can learn not only about birth but also about maditation. The meditation techniques taught in the courses must be applied by the expectant mother, even after the course is over. A mother-to-be who does not interfere with meditation during pregnancy will have a very healthy psychology in a short time and can overcome the difficulties of pregnancy much more easily.

• Can every expectant mother meditate?

Meditation is a state of focusing entirely on yourself in the moment, leaving everything you do for a minute aside. For this reason, every mother-to-be can actually meditate, or even have done this before without realizing it. Meditation can be done anywhere, but being quiet in your place will make it easier for you. If expectant mothers are just beginning to meditate, the easiest is meditation by focusing on your breath.

• How often should meditation be done?

Normally, non-pregnant people are recommended to meditate for half an hour in the morning and half an hour in the evening. However, this period may be higher for pregnant women. If meditating makes them feel good, an expectant mother can meditate for up to two hours a day.

• Yoga and meditation can be done together

We can say that meditation is the lower step of yoga and yoga also includes meditation. Meditation, which is one of the mental disciplines of yoga, aims to lead a more conscious, quiet and calm life. Yoga during pregnancy allows the mother-to-be to prepare both her body and mind for the birth and keeps her healthy. Yoga postures keep the mother-to-be's body active, and may prevent some symptoms experienced during pregnancy, such as nausea. It is also a known fact that yoga facilitates birth. Expectant mothers can easily use the breathing techniques they will learn during yoga, also during childbirth.

• How does meditation during pregnancy affect birth?

When the mother meditates, she feels peace, calmness, deep relaxation and joy. This helps to increase the positive-good hormones in the expectant mother. These hormones also support the development of the baby. During meditation, adrenaline and cortisol decrease, and the hormone melatonin (which supports the immune system, good mood and sleep patterns) rises. Endorphin hormone rises and this hormone reduces pain as well as feeling of happiness. This makes birth waves (pains) less felt and more manageable.

• Effects of postpartum meditation

During the puerperium of the first 40 days after birth, a lot of changes are observed in the mother both psychologically and physiologically. Continuing to meditate after the birth of mothers will help them to spend this period comfortably. Thanks to meditation, mothers get rid of their negative emotions, their stress levels are reduced, and thus they relax. Postpartum depression and stress levels of mothers who meditate are reduced, as well as better communication with their babies.

• If you do not believe in meditation ...

Not all relaxation methods are good for every mother, or the expectant mother may not believe in meditation. These expectant mothers can also find another technique that is good for them. For example; They can also discover breathing exercises, yoga, psychological support or another method that is good for them.

• If the father-to-be does not believe in meditation ...

Expectant mothers can be much more emotional during pregnancy than they normally do with the effect of hormones. During this period, prospective fathers can try to understand their spouses and support them. For prospective fathers, this period can sometimes be a little difficult to understand. A father-to-be who attends the birth preparation training with his wife will understand this process of his wife better.