Stress experienced during pregnancy must be overcome so as not to interfere with the health of the pregnant woman and the development of the fetus. There are various ways to deal with stress during pregnancy. One way you can try is by routine bermeditation.
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 does not become prolonged. Well, meditation is an exercise to focus the mind and attention on the breath that can be a way to deal with stress during pregnancy.
Benefits of Meditation for Pregnant Women
Pregnant women can think about many things, ranging from being afraid of miscarriage, afraid of giving birth, afraid to take care of the baby, uncomfortable with the physical changes that occur, being pressured by work at the office, to worrying about financial conditions after having children.
Research shows that meditation can help pregnant women manage emotions while reducing anxiety and depression. Meditation through yoga, for example, is known to relieve stress, so that pregnant women can feel more calm during their pregnancy.
Stress is known to be closely related to decreased immune system function, increased heart rate, and constriction 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 more soundly. As a result, the body becomes fresher and more symptomatic morning sickness that may appear can subside.
With a better body condition, pregnant women will certainly feel more comfortable undergoing pregnancy. Unconsciously, 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 more awake. The risk of miscarriage, preeclampsia, premature delivery, and low birth weight babies can also be reduced.
How to Meditate When Pregnant
There are various ways of meditation that can be done. Here are easy ways that pregnant women can follow:
Breathing exercises
The simplest meditation that pregnant women can do is breathing exercises. The trick is to sit down 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 exhale slowly through your nose.
Pregnant women can do this movement while sitting on a mattress or bed in the most comfortable position possible. Do this movement several times until the pregnant woman's mind is completely calm.
Relaxation muscle
This meditation aims to relieve tension in the muscles of the body so that the feeling can become more relaxed. This method of meditation is best done while lying down before going to bed.
Pregnant women can imagine that there is a warm and gentle wave that travels down pregnant women from the top of their heads to their feet. As the waves pass, feel the pregnant woman's muscles relax and become more united with the pregnant woman's bed.
Vobject visualization
How 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 in very cool air.
Imagine the 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, regulate your breathing well.
In addition, pregnant women can also meditate through yoga. This exercise can be done during the third trimester of pregnancy. Yoga can also be useful to make the labor process run more smoothly and easily.
Apply the meditation method above so that the stress that pregnant women experience can be resolved immediately. If meditation has been done but pregnant women are still experiencing excessive stress and anxiety, consult a psychologist to get the right treatment.
