meditation during pregnancy:-
What Meditation and Relaxation Therapies Are: An assortment of alternative therapies that rely on breathing, muscle relaxation, and guided imagery to develop a positive outlook on pregnancy (and life in general!) and soothe the mind and body.
What They Do: Deep relaxation techniques, meditation, and visualization can help you cope with a variety of physical and emotional stresses during pregnancy, enabling you to relax and focus your concentration, reduce stress, lower your blood pressure, and enhance your peace of mind. And who couldn't use that right now?
Deep breathing: Short of getting a daily massage, one of the most effective ways to ease muscle tension, lower your heart rate, and help you fall asleep is to breathe deeply and rhythmically. Try this: Lie down on the floor or on your bed with your feet shoulder-width apart. (After the second trimester or if you're uncomfortable lying on your back, rest on your side with a pillow between your legs for support.) Breathe slowly through your nose, keeping your mouth closed. Be conscious of your stomach rising as you gradually fill your lungs and diaphragm with air, then hold for one second before exhaling through your nose to the count of four.
Progressive muscle relaxation: This technique may take a couple of weeks to master, but once you do, you'll be glad you did. It's like a natural sleeping pill, which you'll really appreciate as your pregnancy progresses and a good night's sleep becomes more and more elusive. Here's how to do it: Lie down on your bed or on the floor and tense your muscles completely…then let them totally relax. Focus on one muscle group at a time and alternate between the left and right side of your body. One possible route is to start by tensing and releasing your hand and forearm muscles, followed by your triceps and biceps, then your face, chest and shoulders, stomach, legs, and finally, your feet.
Guided imagery: Remember when you were little and your mom told you to close your eyes and think of nice things whenever you got scared? Well, this is pretty similar. Just picture yourself in a place you find peaceful or relaxing — a tropical beach, a flower-filled meadow, or wherever your own private bliss may be. Next imagine every detail of that place, from the sounds to the smells and everything in between. An alternative to this technique is to think of an image from a magazine or photograph and fill in every detail in your mind. Visualization takes some practice, but once you get it, you'll find it's a great way to quiet your mind, ease your tension, and help you drift off to sleep.
What Meditation and Relaxation Therapies Are: An assortment of alternative therapies that rely on breathing, muscle relaxation, and guided imagery to develop a positive outlook on pregnancy (and life in general!) and soothe the mind and body.
What They Do: Deep relaxation techniques, meditation, and visualization can help you cope with a variety of physical and emotional stresses during pregnancy, enabling you to relax and focus your concentration, reduce stress, lower your blood pressure, and enhance your peace of mind. And who couldn't use that right now?
Deep breathing: Short of getting a daily massage, one of the most effective ways to ease muscle tension, lower your heart rate, and help you fall asleep is to breathe deeply and rhythmically. Try this: Lie down on the floor or on your bed with your feet shoulder-width apart. (After the second trimester or if you're uncomfortable lying on your back, rest on your side with a pillow between your legs for support.) Breathe slowly through your nose, keeping your mouth closed. Be conscious of your stomach rising as you gradually fill your lungs and diaphragm with air, then hold for one second before exhaling through your nose to the count of four.
Progressive muscle relaxation: This technique may take a couple of weeks to master, but once you do, you'll be glad you did. It's like a natural sleeping pill, which you'll really appreciate as your pregnancy progresses and a good night's sleep becomes more and more elusive. Here's how to do it: Lie down on your bed or on the floor and tense your muscles completely…then let them totally relax. Focus on one muscle group at a time and alternate between the left and right side of your body. One possible route is to start by tensing and releasing your hand and forearm muscles, followed by your triceps and biceps, then your face, chest and shoulders, stomach, legs, and finally, your feet.
Guided imagery: Remember when you were little and your mom told you to close your eyes and think of nice things whenever you got scared? Well, this is pretty similar. Just picture yourself in a place you find peaceful or relaxing — a tropical beach, a flower-filled meadow, or wherever your own private bliss may be. Next imagine every detail of that place, from the sounds to the smells and everything in between. An alternative to this technique is to think of an image from a magazine or photograph and fill in every detail in your mind. Visualization takes some practice, but once you get it, you'll find it's a great way to quiet your mind, ease your tension, and help you drift off to sleep.
No comments:
Post a Comment
Hey, hi guys this is our latest post.....you can go through it & leave a comment for us to make it better.
And also leave a reply that how you find this post useful.