Meditation in Pregnancy

Why it’s more important now than ever.

What is meditation?

Meditation is the act of showing up for yourself. And showing up for yourself starts by being present with what is happening within you (body, mind, and emotions). You learn to observe them without judgment which may help you start to better understand them and yourself.

Meditation can mean different things to different people - to some it’s an exercise of concentration and focus and to others it’s a practice of release and relaxation. Meditation certainly contains many layers, depths and styles but ultimately the goal is the same - to build sustained mindfulness and connect more deeply with yourself.

“It isn’t about “doing things perfectly” or “emptying the mind”, but to build the skill of bringing your attention back to the present moment.
Back to your present self.”

The tricky thing is, there are so many common misconceptions about meditation. These misconceptions can become a barrier to those who are unsure of where to begin. Have you ever heard a yoga teacher tell you to “empty your mind”, “let go of all thoughts”, or “be still”? It’s normal for the mind to fluctuate with thoughts and ebb and flow with emotion. Instead of trying to force your mind to stop, meditation can instead allow you to practice observing what comes up for you.
It isn’t about “doing things perfectly” or “emptying the mind”, but to build the skill of bringing your attention back to the present moment. Back to your present self.

Meditation can be done in stillness or in movement. It can be practiced individually or in a group setting. Meditation can require silence or pleasing sounds. There isn’t one right way to meditate. In fact, you get to explore what types of meditation practices are the most supportive for you. 

Why meditate during pregnancy?

First and foremost, because you matter. Showing up for yourself is foundational to the experience of being alive and interconnected with those around you. As a human being on this earth, you deserve to be nourished and supported, especially by you. And the more nourished you are, the more you are able to show up for your growing family and the world around you.

Many report experiencing a “loss of control” during the pregnancy experience. And it’s true - a lot of things in this world are beyond our control, but meditation can offer us an opportunity to have greater control over our actions and how we respond to the situations we find ourselves in.

“Finding ways to cope with the world’s tumultuousness and complexities means interconnection and interdependence.”

As two people who have supported people throughout their pregnancies, when we bring up the concept of meditation, the response is oftentimes “it’s just not my thing” or “I didn’t feel comfortable when I’ve tried it before”.
We hear you!
And we also believe there is space for honoring your boundaries while sitting in the discomfort of trying something new for you and your family’s benefit.
After all, pregnancy, childbirth, and postpartum will ask that of you anyway.

3 powerful effects of meditating during pregnancy and postpartum:

1. Connection with yourself, your child(ren), and your greater community
   With the excitement of pregnancy often comes the overwhelm. The mind begins to whirl and busy itself with all the whos, whats, wheres, whens, and whys. Some begin to question their values, philosophies, and who they’ll be as a parent.
   Meditation encourages you to cultivate stillness and draw your attention inward, which can help you not only connect with yourself, but with your baby through each phase of pregnancy and postpartum. It can help you find peace to trust this process and offer space for you to explore who you were, who you are, and who you are already evolving into as a parent.
   We live in this world (warts and all) and finding ways to cope with its tumultuousness and complexities means interconnection and interdependence. Meditation can allow you to quiet the outside noise to ultimately empower you to connect with your community in a way that helps both you and those around you flourish.

2. Turning discomfort into your friend
   Meditation allows you to practice sitting in discomfort in a space where you feel safe and in control.
   Pregnancy is a time of profound transformation. And with that transformation often comes discomfort. Sometimes it’s the physical discomfort of your body changing and evolving (headaches, constipation, back pain). And sometimes it’s the emotional and mental discomfort of shifting values, ideals, and expectations (anxiety, overwhelm, grief).
   Using meditation in pregnancy can be a powerful tool for building the capacity to be present with and sit in discomfort -  even for those who feel like meditation is not for them. 
   Sitting with discomfort can help to improve awareness of your body at any given moment. You become attuned to what your body needs - whether its relaxation, more movement, releasing emotion, or social connection.

3. Regulates your nervous system
   The rates of anxiety have been on a steady incline with each generation. Though increased reporting and awareness have contributed to this increase, social media usage, loneliness, climate change, and gun violence are just a few of many issues linked to elevated stress. 

   Meditation can reduce stress and anxiety by moving your nervous system toward a more regulated state. When you are more regulated, you can perceive more clearly and can have more capacity to do things that bring YOU joy and comfort. 
   Meditation has also been shown to support continuous, deeper sleep! In today’s age, excessive blue light exposure (phone usage, tv) and hyperstimulation make restorative sleep challenging, which can lead to less resilience to daily stressors. Now, add pregnancy to this and it can be even more difficult!

“We believe there is space for honoring your boundaries while trying something new and space for intentionally sitting in discomfort. After all, pregnancy, childbirth, and postpartum will ask that of you anyway.”

It’s important to affirm that you are the expert of your own body. Demystifying supportive practices like meditation helps to empower folks to build wellness practices of their own, ensuring they create the unique tools and practices that will be most supportive for them.

How to begin! Expecting: Meditation Program

From our extensive experience in working with pregnant and postpartum folks, one of the challenges we’ve seen is finding wellness practices that resonate with you and see you for the wholeness that you are. This is why we created the Expecting Meditation Program, to affirm your unique experience and all those who haven’t felt seen in pregnancy and postpartum wellness spaces.
This program draws from generations of ancestral wisdom and combines it with a compassionate understanding of the challenges of being pregnant and postpartum in today’s world. 

TL:DR: Pregnancy can be hard, and building a meditation practice can allow for more glimpses of calm, connectedness, and attunement to your body. Don’t forget, you exist as more than a vessel, and having accessible practices are key to support your whole wellbeing.

About The Shah Sisters:

Shalini and Melissa are two Indian-American sisters who are radically reclaiming their roots within reproductive wellness.

Returning to these roots means honoring community, solidarity, and collective well-being.

They offer empowering, progressive practices steeped in the wisdom of our ancestors to support those in their reproductive phase of life.  Learn more about their work and offerings here.