Mindful Pregnancy: Meditation, Yoga, Hypnobirthing, Natural Remedies, and Nutrition – Trimester by Trimester

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Clear, concise and easy to follow techniques which are presented step-by-step, grounded in their scientific benefits Khoury B, Lecomte T, Fortin G, Masse M, Therien P, Bouchard V, Chapleau M-A, Paquin K, Hofmann SG. Mindfulness-based therapy: a comprehensive meta-analysis. Clin Psychol Rev. 2013;33(6):763–71.

Driessen E, Cuijpers P, Hollon SD, Dekker JJM. Does pretreatment severity moderate the efficacy of psychological treatment of adult outpatient depression? A meta-analysis. J Consult Clin Psychol. 2010;78(5):668–80. Teasdale JD, Segal ZV, Williams JMG, Ridgeway VA, Soulsby JM, Lau MA. Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. J Consult Clin Psychol. 2000;68(4):615–23. Means for perceived stress, pregnancy anxiety, depression, mindfulness and the frequency and intensity of positive and negative affect were either statistically significant ( p=0.05) or represented a marginal trend towards significance ( p values between 0.051 and 0.062). Another excellent way to incorporate mindfulness into your life is by practicing Yoga. Gentle Yoga poses can be highly beneficial for pregnant women, by increasing circulation and flexibility and even improving one’s ability to fall and stay asleep.healthy pregnant nulliparous women with singleton pregnancies between 12 and 32weeks gestation at time of enrolment Allow the mindful practise to adapt with the baby – inevitably what was a 2-hour daily yoga and meditation practise in pregnancy could end up as 10 minutes of meditation whilst baby naps, 10 minutes of stretching whilst holding it and 10 minutes of breath awareness whilst nursing or feeding. It could be a while before we can return to the regular routine, but just taking time for moments of practise everyday will make a vast difference to our energy level, our patience, and ability to engage positively and mindfully with the child and others. Williams KA, Kolar MM, Reger BE, Pearson JC. Evaluation of a wellness-based mindfulness stress reduction intervention: a controlled trial. Am J Health Promot. 2001;15(6):422–32. Townshend K, Jordan Z, Stephenson M, Tsey K. Townshend K, et al. JBI Database System Rev Implement Rep. 2016 Mar;14(3):139-80. doi: 10.11124/JBISRIR-2016-2314. JBI Database System Rev Implement Rep. 2016. PMID: 27532143

Increased risk of future depression – after PPD the risk of further episodes of depression recurring is doubled. Mindfulness is not about trying to achieve some blissful state. Instead, it's about creating space for yourself to think and breathe. Here are some tips for practicing mindfulness while pregnant.

Evidence suggests that up to 20% of women are affected by depression during pregnancy, and during the post-partum period, which indicates a need to support women from pregnancy to post-partum (Evans et al. 2001; Liberto 2012; Rich-Edwards et al. 2006). Untreated maternal depression can lead to illness persistence and an increase in symptom severity (Robertson et al. 2003). Mindfulness was measured by the Five Facet Mindfulness Questionnaire (FFMQ [ 53]) at T1. The FFMQ is a 39-item measure that assesses five dimensions of mindfulness identified through a factor analysis of existing mindfulness scales, which include observing, describing, acting with awareness, nonjudging of inner experience, and nonreactivity to inner experience. Items are rated on a scale from 1 (“ Never or very rarely true”) to 5 (“ Very often or always true”) and were averaged to obtain a total mindfulness score ( α = .88); to test proposed moderated effects, only the baseline (T1) score was used in analyses. Data analysis plan There may also be a connection between mindfulness and your baby’s development. In a 2015 study, mothers who used mindfulness techniques to manage their pregnancy anxiety at the start of the second trimester birthed babies with fewer developmental problems. By the time the babies turned 10 months, they had less trouble adjusting to new environments or settling down when overstimulated. Continue to envision you and your child working together in harmony. Imagine your baby being born and the two of you gazing into each other’s eyes. You can use this visualization practice in the hospital or birthing center. It’ll also help you feel more excited and confident as you approach your due date.