What is meditation?

Meditation is the practice of focusing the mind and/ or body on a particular object, thought or activity to train its attention and to create awareness. This focus may achieve a mentally clear, emotionally calm and stable state of mind and body.

Meditation techniques you should try during pregnancy

There are so many types of meditation and most are easy to practice. Its popularity & importance in our modern world has grown due to life’s various changes & distractions. An ability to focus your thoughts and your breath is essentially meditation!

Start for a short period of time & frequent practice will enable you to meditate for longer, which makes it so much more fulfilling. Don’t be discouraged if you can hold a state of not thought or focus. This art is a case of ‘practice makes perfect’. There is no secret to it!

Some of the common types of meditation include:

• Transcendental – This form of meditation allows your mind to transcend progressively into a deeper state. It requires assistance initially, via the use of a ‘mantra’ or key set of words, when thought of in your mind, ensures you stay focused and block out distraction.

• Metta – also known as kindness-loving meditation, Metta meditation is about silently expressing your love and compassion for yourself & others. 

• Chakra – there are 7 chakras in the body, which in balance provide for a life which is fulfilled, nourishing and one that is energized. Chakra meditation is about focusing attention on each chakra, which is present in a different body part.

• Yoga Meditation is centered around being present and drawing attention to the body whilst in a yoga seated position, whilst calming the breath.

• Focused meditation is probably the simplest and easiest form of mediation to start with. Its principle is to simply focus the mind on one thought, feeling, object or mantra which enables your body to relax, calm and to block out those invasive thoughts and anxiety.

• Visualized meditation is similar to focused meditation with the attention on a scene, which is your calm place. The scene can be a place which gives you immense joy and enables you to activate all your senses

• Body Scan – The objective here is to bring attention to each body part, from head to toe, one at a time. Enabling you to focus creates a state of peace and nourishes the soul

via @jblesly (Unsplash)

A guided meditation is another great way when you are new to mediation. Whether it is a podcast, YouTube video, sound byte, this is where someone essentially walks you through the meditation process.

Meditation in a group is also a powerful way to meditate as you feed off each other’s energies.

There are many apps and YouTubers that focus on this type of meditation. Try a few out and figure out which one is right for you.

Benefits of practicing meditation during your pregnancy

We all know that meditation is good for us and even better for us during pregnancy. But why is this so?

1. Meditation reduces stress

Pregnancy can be a stressful time making women worry about a myriad of things including their health, the well-being of the baby, finances, upcoming changes at work etc. 

Meditation and awareness are key to keeping the body in a stable, calm state.

via @jonflobrant (Unsplash)

2. Better sleep

Your sleep will be naturally affected especially in the initial and latter stages of pregnancy due to the changes in chemical balances in the body & due to the discomfort in the sleeping position of the belly. Meditation will calm the mind, increase oxygen flow to the body, providing baby with better conditions to thrive under.

3. A changing body 

This can be a case of alarm and concern in some women, as their bodies are ready for pregnancy. Mediation & mindfulness will help you re-centre and better accept the chances, whilst building resilience.

4. Healthier Baby – A calm body and mind will provide for ideal conditions for the baby to grow & thrive. Focus and visualization will also enable you to form a deeper bond and connection with the baby.

6. Positive labour preparation

Especially in the latter months, women can get consumed by thoughts of the birth, conditions, timing etc. Meditation will help stay calm whilst providing positive affirmations about the process which is one of the most natural phenomena.

7. Lower blood pressure

A stressed body will have an elevated heart rate and increased levels of cortisol. This could reduce blood flow to the placenta and potentially risk health in the baby. Staying calm, positive and developing a trust in the process is key, which meditation can help with.

8. Lower risk of postpartum depression

Meditation will not only help with a deeper connection & love for the baby, but will also provide you with the awareness about knowing yourself better and be able to call out for help if needed.

How can I practice meditation?

Creating and having access to calm, open, quiet space for yourself, will naturally assist with meditation. Taking a few minutes away with time for yourself and your mind. A few deep breaths with initial guidance from a set of mediation sounds (like soft, gentle music, waterfall, wind, rain) will promote and create a better environment to start.

Making it a regular practice and setting aside a set time in your day is key. Should you feel overwhelmed or find yourself in an anxious state feel free to meditate more often in a day. 

via @aaronburden (Unsplash)

Comfort Essentials for a Peaceful Pregnancy and Labor

• Comfort is super important during your pregnancy & post, especially with the increase in body temperature and natural anxiousness during these stages. Comfort in clothing & your surroundings are key to keeping your body temperature low.

• Supportive accessories like pregnancy pillows and calming essential oils can certainly aid in supporting your changing body and mind.

• A good nursing bra will certainly help provide you with the confidence and support you need as your rib cage and breasts change in size. Having a variety to provide comfort, femininity, support and shape will boost your well-being.

Prenatal meditation and the throat and womb connection

There is an undeniable, magical connection between the throat and the womb. Not only do they physically resemble one another and are made of the same cell tissue, but they are also energetically linked. They are divine mirrors.

When your mouth and throat relaxes, so does your pelvic floor. When you are in labour, it’s very uncommon for you not to make any noise. Many women when experiencing contractions make a low groaning noise and this is in time with their uterus contracting.

Prenatal meditation, for this reason, usually also exercises your throat with humming, gentle singing or vocalised breathing. This practice connects your throat to your womb and when one relaxes, so does the other.

In whatever way, shape or form you are able to focus your mind, breathing or thoughts, this is considered meditation. The calm that will come with the deliberate attention to these actions may result in the soothing effects for your baby too. It’s a win-win situation for your baby, your birth, your pregnancy and your body.

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Disclaimer: Cake does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Katie is the proud mum of two beautiful girls and has been responsible for all the designs, style and fit at Cake maternity for over a decade now. 

Katie is a nursing bra specialist and a fit, pattern and grading technician. She is passionate about breastfeeding and the many benefits it offers to both mum, baby and the environment.

She is determined to make the breastfeeding journey a comfortable, supportive and beautiful one for all mums, understanding that it doesn’t always come easy to everyone. That’s why she has made it her mission to empower women as they mindfully navigate the world of motherhood and help make breastfeeding easier, through experience-driven innovation.