One of the things I like to bring attention to for all of my doula families is the importance of mindfulness in preparing for labor, childbirth and the postpartum period - let's be real, mindfulness is important in parenthood and LIFE!
But what exactly IS mindfulness? Is it just a buzz-word? Is it some "woo-woo" term for people who believe a certain way? Does mindfulness mean I have to do yoga?
Let's get into it...
Mindfulness, in short, is the practice of being fully present with yourself and your surroundings while remaining calm and accepting of your own feelings, thoughts and sensations of your body. If you want to dig into definitions, click here.
This practice can look different for everyone. Maybe you enjoy silence in a dark room by yourself as you breathe deeply and engage with your body. Maybe you like to go for a walk with music in your ears. Perhaps yoga and stretching is a way that you practice mindfulness the best. Everyone is different.
Mindfulness in labor will go a LONG way. No matter how you choose to give birth. I always tell people that your mind will give out a lot faster than your body will. As important as exercise and movement is in pregnancy, I'd be willing to say that exercising your mind is even MORE important.
Here are a couple exercises that you can try to begin putting mindfulness into practice:
Hold an ice cube. Seriously. I know it might be a bit weird, but take an ice cube out of the freezer and hold it in your hand. Practice breathing, engaging with yourself and remaining calm as the ice melts and becomes uncomfortable. *Please also be careful doing this activity, there's no need to burn your hand in the process!
Sit in a room alone without sound or distractions. Start small, five minutes is plenty! Get into a comfortable position that you wouldn't be able to fall asleep in. Practice breathing in through your nose and out through your mouth, engaging with the breath moving through your body. Be aware of the thoughts you are having throughout. Release all tension in your body.
Go for a walk by yourself. As you're walking, think about your 5 senses. What do you see? Can you hear anything? What does the air smell like? Do you feel your feet in your shoes hitting the ground? What taste is left in your mouth? This is a great one to use throughout your day as well. Even taking a couple minutes every so often during your day and engaging with your 5 senses can be helpful.
Now, there are many many other ways to practice mindfulness and I do recommend using a good ol' Google search to get more ideas, but this is just a starting point.
Exercise your mind. Make your mind work FOR you, not against you. You have more power than you think. Your body will give out sooner than your mind. Be intentional. You've got this.
Peace,
Nicole (doula)
Bình luận