mental health MASTERING
MINDFULNESS This is a very simple two-minute meditation that will get you started.
• Lie down on your bed or, alternatively, sit on a very comfortable chair that has a straight back
• Focus on the tip of your nose and become aware of the sensation of your breath coming in and out of your nostrils
• The chances are that you'll quickly get bored and will start thinking random thoughts on a wide range of subjects
• If this happens, try to stick with the process and remind yourself that you'll get back to these other issues in a minute or two
• Pull yourself back to focusing on your breathing
• It doesn't matter how many times you have to do this. Just remind yourself that you are learning a new skill and you have to practise it
Your mindfulness will change once your baby is born. Your two-hour daily yoga and meditation practice may lapse into a ten-minute meditation spell during baby's nap
> just give yourself a moment to take it all in and adjust to whatever you may be feeling. Just breathe...
Take care of the zzzzzz...
During pregnancy, getting a good night's sleep can oſten be difficult. Try to relax into it by bringing awareness to the top of your head initially and work your way down your body. Notice all of the muscles of your face. Feel the length of your neck and the weight of your arms. Work down to our feet and imagine your body as a whole.
And breathe...
Central to mindfulness techniques is learning to control your breathing. Try pausing and notice what your breath is
18MODERNMUM Spring 2016
doing. Tere's no doubt that it's a good barometer of your emotional and mental state. If you're holding your breath, or if your breath is shallow, try taking a long exhale (breath out) and then a deep inhale (breath in) to calm yourself down.
During the birth
Obviously you can't make your baby's delivery completely pain free, but mindfulness can help you to approach pain in a fundamentally different way to how you would normally cope with it.
Aſter the birth
Your mindfulness will change once your baby is born. Your two-hour daily yoga and
• Set aside a couple of minutes every day to practise mindfulness. It will definitely become easier, which is great for you AND your baby!
meditation practice may lapse into a ten-minute meditation spell during baby's nap, ten minutes of stretching while holding your baby, or ten minutes of breath awareness while you're breastfeeding your baby, but none of that matters. It's all about taking the time to do bits of practice every day which can make a huge difference in your energy levels, your patience and your ability to engage with your little one positively and mindfully. Mindfulness won't just help you, it can
also help your partner or husband. Tat's because it can be common for both of you to feel overwhelmed and scared during your pregnancy, so mindfulness can be useful to you both since it will help you to communicate, support each other and move through the experience in a united way. „
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