In a way, meditation is like having a room of your own. It’s a way to focus on your inner world and let the outer world go by. The focused calm that you gain through meditation can help you to handle the physical changes of pregnancy, the powerful experience of labor and birth, and the demanding early time with your new baby.
Like many people with busy schedules, you may have difficulty finding the time to meditate. Designate a special place for meditation that’s uncluttered and quiet – a place where you can sit comfortably with your back straight. Choose a specific time of day to meditate. If you’re a morning person, you may prefer to meditate upon rising; night owls may prefer to meditate after dinner.
Begin your meditation by closing your eyes and taking a deep breath. Imagine that your breath is pouring in from the top of your head and flooding your body. Pay attention to each inhale and exhale of your breathing and try to extend your exhale longer and longer. Disregard intruding thoughts and return to your breathing.
In the beginning, meditate for a short time, perhaps 10 minutes. As you become more accustomed to the practice, increase your sessions to 20 minutes, then 30.
If you’d like, light a candle or a stick of incense as a small ritual to prepare for your meditation. Put it out after you finish.
Prevent distractions while you meditate – take the phone off the hook and don’t answer the doorbell. Take this time for yourself in “a room of your own.”