Mindfulness for Moms: Finding Peace Amidst Pregnancy and Postpartum
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Join me as we explore faith based mindfulness practices tailored for pregnancy and postpartum, empowering you to embrace each moment with resilience, joy, and a deeper connection with yourself and your baby.
**Disclaimer: **
Before we delve into mindfulness practices, it's important to note that the information provided here is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional medical diagnosis, treatment, or guidance. Always consult with a qualified healthcare provider regarding any medical concerns, conditions, or treatment options.
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Hey Mama, welcome to my guide on embracing mindfulness during the transformative stages of pregnancy and postpartum. As Christian mothers, we know that peace comes from trusting in God, yet the journey of pregnancy and early motherhood can bring anxiety, fear, and overwhelming emotions. Mindfulness offers invaluable benefits for expectant and new moms, helping to manage stress, enhance well-being, and deepen our connection with God, ourselves, and our babies.
When I first became pregnant with my first son, following a miscarriage, I found myself grappling with anxiety, each new symptom triggering worry about potential complications. Every ache, every change in my body (or lack thereof) felt like a cause for concern, and I struggled to maintain a sense of calm amidst the whirlwind of expectations and fears. I let this overwhelm me, and I was determined with my second pregnancy not to let this happen again. With my pregnancy with my second son, was when I turned to mindfulness, but more importantly, I leaned into God’s promises. Through mindfulness practices such as prayerful meditation, journaling, and reciting Scripture and affirmations, I learned to ground myself in the present moment, releasing my anxious thoughts to the Lord and resting in His perfect peace.
"You will keep in perfect peace those whose minds are steadfast because they trust in You." - Isaiah 26:3
As my pregnancy progressed, mindfulness not only helped me manage anxiety but also allowed me to set realistic expectations and find joy in the journey. Instead of dwelling on worst-case scenarios, I learned to appreciate each milestone and connect more deeply with the growing life within me and surrender my fears to God
Transitioning into the postpartum period, I faced new challenges and concerns, particularly about developing postpartum depression (Postpartum depression - Symptoms and causes - Mayo Clinic) and the well-being of my newborn. Mindfulness became even more essential during this vulnerable time. I consciously chose to confront negative thoughts, flipping them and rewiring my mindset towards positivity and gratitude. Prayer and meditation and breathing techniques accompanied with powerful affirmations became daily rituals that helped me navigate the emotional rollercoaster of early motherhood with greater resilience and clarity.
"Cast all your anxiety on Him because He cares for you." - 1 Peter 5:7
Reflecting on my journey, I am passionate about sharing how mindfulness can transform the pregnancy and postpartum experience. It's not about eliminating all worries or achieving perfect calmness but rather about cultivating awareness and compassion towards oneself and the new life entrusted to our care. Taking time to surrender our fears to God and trusting in His plan.
Join me as we explore mindfulness practices tailored for pregnancy and postpartum, empowering you to embrace each moment with resilience, joy, and a deeper connection with yourself and your baby. If you’re looking for practical resources to help you embrace mindfulness in pregnancy and beyond, check out my New Mom Bundle, which includes free printable labor prep tools like birth affirmations, checklists, and birth plan to help you stay centered and encouraged throughout your journey!
So, what exactly is Mindfulness?
Mindfulness is the practice of being fully present in the moment with non-judgmental awareness. As Christians, we often wonder if this is new age-y, or scripture aligned. However, there is plenty of evidence this idea aligns with Scripture, which calls us to take captive every thought and focus on what is true, noble, and praiseworthy (Philippians 4:8). This can especially important during pregnancy and postpartum as we navigate emotional and physical changes. A faith based mindfulness practice can help in managing anxiety, coping with physical changes, and supporting emotional balance
Mindfulness during Pregnancy
During pregnancy, incorporating mindfulness can significantly contribute to your overall well-being. Here are some powerful ways to incorporate mindfulness into your pregnancy while staying rooted in faith:
- Prayer & Breathing Exercises: Start your day with prayer and deep breathing. Inhale God’s peace, exhale worry. This practice not only calms the mind but also prepares you for labor. Focus on long, slow breaths, inhaling through the nose and exhaling through the mouth. For more information on labor prep read my blog post on How To Plan for a Seamless Labor and Delivery Experience — XO Marilyn Elizabeth.
- Meditation and Affirmations: Any form of meditation during pregnancy is beneficial, but you can also give this technique a try. Take time to scan through different parts of your body, noticing any tension or discomfort, and gently releasing it with each exhale. With meditation you can focus on these things during your breathing exercises, or repeat affirmations that will relax you or prepare you for labor and delivery. You can choose Bible verses that speak to your heart and meditate on them. Write them down, repeat them during breathing exercises, and use them as affirmations. For some free printable birth affirmations, plus more for labor and delivery prep check out my new mom bundle!
- Prenatal Yoga: Engage in gentle yoga poses designed specifically for pregnancy. Combine gentle movement with listening to worship music or a faith-based meditation to alleviate physical discomfort and promote emotional stability. I have always done a bit of yoga here and there, but during pregnancy I really lean on it to get a less intense and stretching exercise! I recently got a folding yoga mat, and I love how much easier it is to store and travel with!
BetterMe is a health and fitness app I absolutely love that provides education and quick guided video exercises including yoga, prenatal and postpartum exercise and meditation challenges that can easily fit into your morning or bedtime routine!
- Connecting with the Baby: Set aside quiet moments to bond with your baby. Place your hands on your belly and pray over your baby. Speak blessings and affirm God’s promises for their life. As you feel the movements send loving thoughts or affirmations to your growing baby. These moments can be so joyful and calming.
Mindfulness Practices during Postpartum
As you transition into postpartum, mindfulness continues to be a valuable tool for nurturing your mental and emotional health:
- Postpartum Exercise: Incorporate gentle exercises like walking or postnatal yoga to support physical recovery and boost mood. Exercise releases endorphins, which can help alleviate postpartum blues. BetterMe has great stretching and yoga routines, and once I was cleared by my doctor at 6 weeks, I started the Wall Pilates program. I found it very easy to incorporate, and I’d usually do my exercises during my baby’s nap times just 3-4 days a week! They even show modifications if you’re not quite ready to do some of the moves, so it helps you progress as slowly or as quickly as you are ready to!
- Self-Compassion Meditation & Gratitude Journaling: Instead of dwelling on postpartum body changes, shift your mindset by thanking God for your body’s strength and resilience. During meditation you can really embrace self-compassion during this transformative time. Sit quietly, acknowledge any feelings of self-doubt or exhaustion, and offer yourself words of kindness and understanding. It can be very therapeutic to write a journal prompt out of your postpartum feelings and try to determine what the very best thought you can think of would be to flip all the negative thoughts you may be having. Then turn that into your mantra! For example, you write “I am having a hard time accepting my new postpartum body” You might flip that to be “My body is so amazing that it can change so much to create life, and I am grateful for the strength and resilience of my body.” You can then turn that into an affirmation for your meditation and prayer: “My body created life, I am grateful for the strength and resilience of my body!”
- Mindful Feeding: Whether breastfeeding or bottle-feeding, use feeding time as an opportunity to practice mindfulness. Focus on the sensations, sounds, and connection with your baby. I personally have sensory issues that go back all the way to childhood, and breastfeeding is often a trigger for women with or without sensory issues. It is important to stay in tune with your body and needs, and work through those issues and not just ignore them. If you experience struggles like sensory overload during breastfeeding (I personally struggled with D-MER with my second baby), know that this is totally normal! While breastfeeding is such a rewarding experience, it is also okay that sometimes it straight up over-stimulates our bodies. Practicing mindfulness during breastfeeding is a good way to keep tabs on how you’re really feeling about it, instead of just checking out or letting the melancholy many moms describe having consume you. For more on breastfeeding checkout my post Nurturing Beginnings: A HOW-TO Guide to Breastfeeding Success for New Moms — XO Marilyn Elizabeth
- Walking Meditation: Take mindful walks with your baby. Notice the sights and sounds around you and stay present in the moment while enjoying gentle movement and fresh air. This is a wonderful time to praise God for His creation and speaking words of life over your baby.
- Mindful Self-Care with Purpose: Whether it's a shower, a warm cup of tea, or quiet devotional time, be present and use these moments to recharge. Prioritize self-care activities with mindfulness. Savor the experience and recharge your energy reserves. Sometimes, you have to start simple, though, and maybe just taking a shower every day for a few moments of mindful self-care is how you can prioritize yourself. I talk more about self-care in the postpartum period here: How to Prioritize Mom Self-Care-during the newborn phase — XO Marilyn Elizabeth
How to Integrate Mindfulness into Daily Life
Integrating mindfulness into your daily routine can enhance your overall well-being:
- Set Aside Time: Allocate dedicated moments each day for mindfulness practice, even if it’s just a few minutes. Start your day with a simple routine like drinking water, praying, and reading a Bible verse. Small habits build a strong foundation for mindfulness. This can be during a baby's naptime or before bed when you have a quiet moment. As a first time mom, once I understood my baby’s routine (side note: I recommend taking the first month as it comes, don’t try to push routines on you or your baby at all!) I was able to carve out a set time for this everyday instead of putting it off till bedtime. The second time around, it was a bit more difficult with 2 under 2! Before you really can set time though, try to find ways to incorporate mindfulness and self-care in the mornings or before bed. For example, after we brought our first son home, I was able to prioritize certain tasks first by habit stacking. First, I’d wake up and drink a glass of water next to my bed, to go to the bathroom, and I would always make sure I put my hair up, washed my face and brushed my teeth directly after. Making this my set wakeup routine meant I felt somewhat put together wasn’t going around feeling groggy, no matter how tired I might be.
- Involve Your Partner: Encourage your partner to join you in mindfulness practices. They can support you by participating in relaxation exercises or helping create a calm environment at home. Your partner’s well-being is also very important during pregnancy and postpartum, so make sure they are prioritizing their own mindfulness journey as well as giving them support. Supporting each other spiritually strengthens your home.
Why Mindfulness Matters in Motherhood:
The benefits of mindfulness extend beyond personal well-being to positively impact your parenting journey
- Stress Management: Mindfulness enhances your ability to manage stress, promoting a more relaxed and nurturing environment for your baby.
- Bonding with Baby: Being present with your baby deepens your connection and helps you attune to their needs.
- Resilience and Adaptability: Mindfulness cultivates resilience, helping you adapt to the challenges and joys of parenthood with greater ease and compassion. Leaning into God’s presence allows you to navigate the joys and challenges of motherhood with grace.
Incorporating mindfulness practices during pregnancy and postpartum can profoundly enhance your experience as a new parent. Motherhood is a sacred journey, and incorporating faith-based mindfulness can bring intention into the experience. Start small, give yourself grace, and embrace the gift of the present moment. Remember, mindfulness is not about achieving perfection but rather about cultivating awareness, compassion, and resilience as you navigate the incredible journey of motherhood. If you’re looking for more guidance, click here to sign up for the waitlist for my Scrunchy Mom Course, where I share faith-driven strategies for mindful, sustainable motherhood!
Let’s walk this journey together, Mama. You’ve got this, and most importantly—God’s got you!
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"Disclaimer: The information provided on this blog is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional medical diagnosis, treatment, or guidance. Always consult with a qualified healthcare provider regarding any medical concerns, conditions, or treatment options or before beginning any new fitness regimens. The author does not assume any responsibility for the accuracy, completeness, suitability, or validity of any information provided on this blog."
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