22-6-2008 - Meditation in pregnancy

My mood while writing this blog: Ok

I have gotten a lot of requests lately to describe my technique of meditation during pregnancy and labor. Although I have had two naturals without the aid of pain killers of any sort during labor, delivery or afterwards I certainly am not an expert on the topic. I can only offer my to share what has worked for me.

Meditation is something I have used for many years. First introduced to me during drama classes in high school it is still something I practice on a daily bases. It is not something that can be learned with 100% effectiveness the first, second or even 10^th time you try it. Meditation can take years to perfect if at all. That said there is great benefit to any amount of time spent in the practice of meditation.

Benefits of Meditation:

• Allows you to become used to the process of being in tune and aware of your body.
• Allows for focus of the mind to aid in staying calm, relaxed and aware through the process of labor.
• Allows for the quieting of the mind, clarity of thought, relief from stress and headaches.
• Allows for a greater pain resistance as you no longer fight your body through the natural process of labor but stay relaxed and worth with it. I greatly believe this can account for a smoother, gentler more natural child birth experience. (assuming nothing else goes wrong)

Process of Meditation:

This is only one of many forms of meditation and one of two that I use. (I will briefly describe the second method I use after) Since it was the first one taught to me I have continued to use it. I find it simple and easy to fall into that relaxed state but others may find they need to modify it to suit them.

Location – Where you meditate is just as important as how. It is essential you find a quiet, interruption free location with no distractions. By no distractions I mean no noise, no movement, no bright light sources etc. (Some people like music when they meditate I have never found it of much use to me). I generally meditate on my bed, the door closed and locked. I ask people not to disturb me or you might want to get a do not disturb sign for your door knob.

Step one – Make sure you’re comfortable. Be aware of your clothing. If it is too tight, not warm enough, too warm all of these things will distract you and make it harder to get into a meditative mind set. Find a position you can maintain comfortably for some time. Lying down is fine, sitting or leaning on a pile of pillows. What ever your preferred way make sure your muscles are relaxed and your limbs will not go numb.

Step two – Once you are comfortable, outside distractions are gone you can begin the process of meditation. Close your eyes and begin to breath. By begin to breath I mean begin to be aware of your breath. I prefer to draw in through my nose and out through my mouth. I let my breath become slow and rhythmic, at first your mind will be very preoccupied with thoughts, mental chatter etc. As you become more aware of your breathing you will find those thoughts and the chatter melt into the background. If you feel yourself drawn back to your thoughts go again to focusing on your breathing. One thing I do which I find very useful is to imagine that every breath I draw in is clean fresh air with no color. As it reaches my lungs it mingles with a red mist. The mist is your body’s tension and stress. As you exhale your breath is red, taking this stress and tension out with it. I continue the mental image as I feel my body relaxing slowly. As my body relaxes less and less red mixes and is expelled. I continue until my breath is clear. By this point my mind is quieted of outside thoughts, my body is relaxes and I am in a different state.

Step three – Until you become better at meditation you might only gain the control to reach step two. This is ok. You will improve and become better at meditating and keeping those outside thoughts under control. Once you become better at it you will find you can move your focus without them instantly invading into the fore front once more. After you have reached this point you will find you can now move to focus on parts of your body. Once this has happened the real major benefits will become obvious and a more specific type of meditation can be used, which is the one I find a benefit during pregnancy and labor.

Meditating in pregnancy and labor

Once I reach the place where my mind is quiet I will then start to focus on my groin, pelvic floor and uterus. I will begin to feel the tension there and practice releasing that tension. It is important that this is done rhythmically with your breath.

Breathe in slowly as you focus and feel the tension there. Exhale and once more imagine that you’re breathing out red mist, as you breathe out practice releasing the tension there. Do this until it becomes easy to feel and relax your groin, pelvic floor and uterus until you are completely tension free. Now begin to practice pushing (without actually straining) but practice feeling the muscles you will be using to push and letting them tense and release with your breath. Inhale tense, exhale release. This is the exact process you will use when in labor. As each contraction begins you will inhale slowly. As the contraction peaks you will begin your exhale and let all the pain flow out of your body without tensing or panicking. You will relax and let your mind free of your thoughts and focus on your breath. Once you reach this point you will find that you do not even allow the pain to invade your thoughts. While you will still feel it you will be allowing your body to do what it needs. Every contraction will bring you close to having your baby as your body prepares. You won’t be fighting your body or allowing your mind to be invaded with panic and fear.

Important tips – While in the hospital it is important you make it very clear to nurses that you will be meditating. You need the room darkened, the door closed and interruptions kept to a minimum. You will likely find that if someone talks to you, touches you or disturbs you that you will not be able to effectively reach a meditative state. Make your partner know this as well so they do not become upset that you are going ‘inward’ and not utilizing all those tricks they have been primed up to use. Let them know that when delivery starts you will need all their support as even meditation won’t help once the active pushing starts. (At least it never has for me)

Other benefits of meditation

Pain relief – Often when I have a back ache or other type pain including headaches I find the only relief for me is through meditation. This is when my other favorite type of meditation comes into it. This is a quicker form that isn’t so much about focusing your mind but about relaxing your body completely. With this form I always lie on my back but if you cannot do that any position lying down will work. It begins the same as the forum method with your breathing. You need to have a clear mind free of thoughts and a quiet place free of distractions. The main difference this time is that you want to be aware of your body. Once you are breathing, start with your toes. Focus on them and picture every bit of tension being released from them. Once every bit of tension has been released from your toes, mentally move upwards to your feet, then legs etc. Follow this process until your whole body is completely relaxed. You will find your pain alleviated, your headache may completely go away. (90% of the time it does for me)

So that is my meditation practice. I hope you find some worth in it!

Any comments or questions are welcomed.