The experience of bringing life into this world is unlike any other. It's an act of creation — it brings you as close to your understanding of divinity as you're likely to experience. However, it's also messy and intense.
Mindfulness benefits you throughout the process of labor in many ways. It helps you remain present to experience every magical moment. It also assists you to minimize the pain.
1. Start Practicing Early
Any experience is more frightening when you don't know what to expect. Take advantage of labor and childbirth preparation classes, especially if this is your first child. However, anyone can benefit — you'll meet new friends who are also looking forward to their bundles of joy. Not all childbirth classes are alike, so you’ll want to learn about the various different methods or approaches & other considerations so you can choose the one that’s best for you.
The more you know about what to expect, the better. Read as many books or listen to as many podcasts on the process as you can. Use caution, though, when researching online. You don't want to scare yourself into catastrophic thinking — remember, women have given birth since the dawn of life.
2. Make Deep Breathing a Habit
A funny thing happens when you make something a habit. Whenever you experience a cue that initiates the behavior, you engage in it, hoping to reap the reward. This action occurs without conscious thought. Think about the person at the office who heads for the smoker's bench whenever politics grow heated, for instance.
Habits can be positive as well as negative — deep breathing, for example, is uplifting and relaxing at once. Starting now, practice taking slow, deep breaths whenever you feel stressed. As your pregnancy advances, this will decrease the flow of adrenaline in your body — including the amount that reaches the baby. This lowered hormonal level helps your infant develop self-soothing behaviors and a sanguine temperament. The reduced adrenaline also helps you to not only go into labor more readily when the time is right, but also helps labor itself to progress in a healthy, efficient way.
3. Engage in Meditation Throughout Pregnancy
Did you know your body produces a natural painkiller that is 100 times stronger than any medication? It does. These chemicals are called endorphins, and you release them when you exercise — and when you meditate. What's better yet is that these substances build up in the body. You could try the Expectful meditation app or Mindful Birthing, a set of recorded, guided meditations specifically for birth prep*. This preparation means if you practice while you're expecting, you'll go into the delivery room full of endorphins, which will allow you to enjoy the experience more fully with far less pain.
4. Pretend You're Elsa and Let It Go
If you've given birth before, you might have a set of expectations. After X number of hours, you should dilate X number of inches, etc. However, like every baby is unique, so is every childbirth. Let go of your expectations and focus on the here and now. You'll stress yourself out by trying to stick to a timetable — when your baby is ready, they'll be here.
5. Lean on Your Helpers
Who do you have in the delivery room with you? Hopefully, you have your closest comrades to offer encouragement. Remember, you control who you allow in the delivery room with you. Only invite people who enrich the experience, and lean on them once they are there. Have your significant other run and get coffee. Let your mom, friend or doula wipe your brow with a damp rag.
6. Pack a Bag in Advance
Do you wear contact lenses? You would think hospitals have lens solution and cases so you can take them out. However, they won't have a spare pair of glasses. It's easier to manage pain when you know you have everything you need and want. Pack a go-bag in advance containing necessary prescriptions essentials and comfort items, like your favorite pillow or stuffed animal.
7. Get Your Body Ready, Too
If you want to make your delivery easier, get in shape before you deliver. You do want to avoid contact sports and intensely jarring activities. However, unless your doctor advises against it, exercising during pregnancy makes birth less painful. Working out while you're expecting can also help stave off gestational diabetes. When you feel better, you can enjoy the moment more.
8. Set a Relaxing Scene
Many hospitals today try to make new mothers as comfortable as possible. However, you can ask them to make conditions more favorable for you to get into a meditative state. Ask the nurse to dim the lights. After all, you might be there for hours — overhead fluorescents can provoke a headache. If possible, listen to some soothing spa music. You don't want to distract yourself with the television unless the pain gets unbearable, but do make your environment pleasant. You might look into home delivery with a midwife as a more relaxing option.
9. Focus on More Than the Pain
Pay as much attention to the emotions coursing through you as you do labor pains. You probably feel excited, and maybe a bit nervous. You might even feel overwhelmed or fearful at times. Allow yourself to experience these feelings without judging them — remember, emotions are neither positive nor negative. They merely are.
10. Give Thanks for Your Blessings
Finally, you've created a miracle. You deserve to revel in the majesty of the experience. Savor the first moment you hold your baby in your arms. Enjoy your first feeding, even if it feels uncomfortable. You'll never get another chance to live these initial moments.
Get Through Labor With with Mindfulness
You want to remember every precious first moment with your child. Practice mindfulness throughout your pregnancy and delivery, and you'll experience less pain and more joy.
Jennifer Landis is a writer and the blogger behind Mindfulness Mama where she write about mom life, yoga, and healthy living. After giving birth to two babies naturally and medicated, she believes birth is a beautiful, personal experience best prepared for by educating yourself. Find more from Jennifer on Twitter @JenniferELandis.
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