Prenatal Meditation ♥ Mindfulness Pregnancy Yoga Relaxation Techniques For Stress & Anxiety ♥
Summary
TLDRIn this prenatal yoga video, Candace guides expectant mothers through a 10-minute meditation to alleviate stress and connect with their unborn babies. She offers tips for comfortable seating and encourages deep, belly breaths to engage the pelvic floor. The session includes gentle movements and stretches to relieve common pregnancy discomforts, promoting relaxation and well-being for both mother and child.
Takeaways
- 🧘♀️ The session is a prenatal meditation designed to help pregnant mothers manage stress and anxiety.
- 🤰 It aims to enhance the connection between the mother and the baby within.
- ⏱ The meditation is approximately 10 minutes long, with some flexibility.
- 👃 Breathing is a central aspect, with a focus on deep, belly breaths through the nose, or mouth if necessary.
- 🧘♀️ The meditation can be performed in various seated positions, with adjustments for comfort and physical conditions like hip pain.
- 🌱 The meditation involves a series of deep inhales and exhales, encouraging the expansion and contraction of the belly to connect with the baby.
- 🤗 Physical movements such as side stretches and gentle rolls are incorporated to enhance the meditative experience.
- 👂 The instructor guides the participants to listen to their breath and the silence around them to enhance mindfulness.
- 🌟 The meditation concludes with a gentle movement meditation to stretch and relax the body.
- 💬 The instructor encourages feedback and engagement from the participants, showing a community-oriented approach.
Q & A
What is the purpose of the prenatal meditation session led by Candace?
-The purpose of the prenatal meditation session is to help mothers manage stress and anxiety and to connect with their unborn babies.
How long is the prenatal meditation session expected to last?
-The meditation session is expected to last around 10 minutes, though it may be slightly longer or shorter.
What is the recommended breathing technique during the meditation?
-The recommended breathing technique is to breathe in and out of the nose, but it's acceptable to breathe through the mouth if needed due to pregnancy-related issues.
At what stage of pregnancy is Candace in the video?
-Candace is 28 weeks into her pregnancy, which is about six months.
What is the significance of the deep belly breaths during the meditation?
-The deep belly breaths are meant to help expand the belly like a balloon and release through the pelvic floor, creating a gentle sensation that can help in connecting with the baby.
What is the 'hero pose' mentioned by Candace, and when might it be recommended?
-The 'hero pose' is a sitting position that may be recommended for those with painful hips or conditions like hip dysplasia, to provide comfort during meditation.
What is the pelvic floor lift mentioned during the exhale phase of the meditation?
-The pelvic floor lift is a gentle sensation where one imagines hugging the baby with the tummy muscles and lifting up through the pelvic floor, akin to trying to hold in urine.
How can one modify their position during the meditation if they are uncomfortable?
-One can modify their position by sitting with the knees together, elevating the hips on a cushion, or trying the hero pose for comfort.
What movement meditation is suggested towards the end of the session to enhance the meditation experience?
-The movement meditation suggested includes making small waves with the back, rolling the hips, and doing side body stretches to keep the body fluid and connected with the breath.
What advice does Candace give for managing physical discomfort during pregnancy?
-Candace advises to keep moving, take natural walks, do side stretches, and participate in meditation sessions to alleviate hip and back pain caused by water retention during pregnancy.
How does Candace encourage interaction and support among the participants of the meditation session?
-Candace encourages participants to share their experiences, weeks of pregnancy, and connect in the comments section, fostering a sense of community and support.
Outlines
🧘 Prenatal Meditation Introduction
The video script begins with a warm welcome to a prenatal yoga and meditation session led by Candace. The purpose of the session is to help expectant mothers manage stress and anxiety while fostering a connection with their unborn babies. The meditation is expected to last approximately 10 minutes, with a focus on breath awareness and presence. Candace shares her personal experience, being 28 weeks pregnant, and encourages viewers to find a comfortable seating position, whether on a sofa or a chair with elevated hips. She also addresses common pregnancy issues like hip pain and suggests alternative sitting positions, such as hero pose, for those experiencing discomfort.
🌬 Breathing Techniques for Meditation
In this paragraph, the focus shifts to the breathing techniques used during the meditation. Candace guides the viewers through deep belly breaths, emphasizing the importance of expanding the belly on inhalation and contracting it on exhalation. She provides a detailed description of the process, likening the sensation to hugging the baby with the tummy muscles while engaging the pelvic floor. The aim is to maintain a deep and controlled breath, adapting to the physical changes brought by pregnancy. Candace also suggests placing hands on the belly to enhance the sensory experience of the breathing exercises.
💆♀️ Movement Meditation and Relaxation
The script continues with a movement meditation segment designed to stretch and relax the body. Candace leads the viewers through a series of gentle neck stretches and spinal rolls, encouraging a slow and mindful approach. She emphasizes the importance of maintaining a natural rhythm and adapting the movements to suit individual comfort levels. The session includes side body stretches and subtle hip rolls, all while maintaining a meditative state and focusing on the breath. Candace reminds the viewers to listen to their bodies and to change positions if needed to ensure comfort throughout the practice.
🌱 Concluding the Meditation with Stretching
The final paragraph of the script concludes the meditation session with a series of deep belly breaths, once again focusing on the expansion and contraction of the abdomen. Candace guides the viewers to relax their shoulders and enjoy a moment of natural breathing before gradually bringing the session to an end with a deep exhale through the mouth. She suggests a final stretch for the hamstrings and encourages continued movement to alleviate common pregnancy discomforts like hip and back pain. Candace invites viewers to share their experiences and thoughts in the comments and reminds them to subscribe for more content, ending the session with a warm namaste.
Mindmap
Keywords
💡Prenatal Meditation
💡Stress and Anxiety
💡Connection with Baby
💡Breathing Techniques
💡Pelvic Floor
💡Comfortable Seat
💡Hero Pose
💡Movement Meditation
💡Side Body Stretch
💡Hamstring Stretch
Highlights
Introduction to prenatal meditation for stress and anxiety relief and connection with the baby.
Duration of the meditation session is approximately 10 minutes.
Instructing to listen to breath and dismiss non-present thoughts to maintain focus.
Recommendation to breathe naturally, in and out of the nose or mouth as needed.
Suggestion to sit comfortably, possibly with hips elevated on a cushion for comfort.
Alternative sitting position with knees together for those with hip pain or dysplasia.
Introduction of hero pose as another sitting option for meditation.
Emphasizing the importance of sitting up straight with hands on knees or lap.
Guidance to connect with the body, close eyes, and begin deep breathing exercises.
Description of belly breathing technique to simulate hugging the baby with tummy muscles.
Encouragement to expand the lungs fully and maintain a deep, elongated breath.
Instruction for a 10-count deep breathing exercise to synchronize with the baby's movements.
Transition to a movement meditation to end the session with gentle neck and spine stretches.
Suggestion to swap leg positions to alleviate discomfort in cross-legged sitting.
Incorporate gentle rolls and waves with the back to enhance the meditation experience.
Encouragement to move fluidly like water, adapting the meditation to personal comfort.
Guidance for a side body stretch to deepen the meditation and enhance body awareness.
Final deep belly breath exercise to conclude the meditation session.
Advice on maintaining movement and avoiding prolonged sitting to prevent discomfort.
Recommendation for natural walks or stretches to alleviate pregnancy-related aches.
Closing with an invitation for feedback and a reminder to subscribe for future sessions.
Transcripts
[Music]
namaste mommies welcome back to yoga
candy my name is Candace and today I
have a prenatal meditation for us so the
reason I'm calling it prenatal is
because it's to help us mums with some
stress and anxiety it's also a great way
for us to connect with our babies so
it's going to be up to around 10 minutes
long it may be slightly more it may be
slightly under and I hope you enjoy it
and I hope you find that connection just
listen to your breath and allow any
thoughts that are not of this present
moment to pass and bring your awareness
back to your breath back to the baby
within and back to the sensations in
your body so I would love to hear from
you ladies and find out how far along
you are I'm actually six months now 28
weeks so really has finally started to
show and I'm sorry if I sound a bit out
of breath I'm sure many of us are
experiencing that sensation
so just breathe as best you can with
meditation we generally say to try to
breathe in and out of the nose but of
course this is not always possible with
pregnancy comes all sorts of issues so
feel free to breathe out of your mouth
if you need to just to make sure that
you can breathe nice and deeply so what
we're going to do is sit in a nice
comfortable seat any seat of your choice
you can even take it to a sofa or on a
chair that's fine I've actually got my
hips elevated onto a cushion sit feel
free to do that if you have very painful
hips at the moment maybe you've got some
sort of maybe even hip dysplasia then I
recommend you sit in a slightly
different way with your knees actually
together you can even sit then with them
together like this make sure that you've
got space for your bump or you can sit
in hero pose is another option if you're
not sure what that is just pause the
video and have a quick google ok so
wherever you are sit up nice and tall
through the spine take your hands to
your knees or you can just gently place
them in your lap just underneath your
bump
so whatever feels most comfortable for
your body ah just take a moment to
connect close your eyes all together
let's inhale out our arms shoulders up
to our ears and exhale rolled and back
down there's the body allow your
shoulders to relax keep them away from
the ears you're just gonna keep a nice
natural deep breath to begin so don't
force anything here listen to the
silence around you
from here we're gonna start deep in the
inhales and the exhales some lovely deep
belly breaths you can keep your eyes
closed but if you need to watch me for
the first feel free on the inhale we're
going to expand our bellies like a
balloon I know you already feel like a
balloon but just expand it even more
releasing through the pelvic floor
relaxing everything on the exhale you're
going to draw your bellybutton in your
baby towards your spine imagine you're
hugging your baby with your tummy
muscles and at the same time you're
gonna lift up through the pelvic floor
which is a very gentle sensation it
almost feels like you're trying to hold
your pee in the only way I can describe
it so inhale you expand exhale you
contract drawing baby hugging your baby
towards your spine lifting up through
your pelvic floor you can take your
hands to your belly and just feel the
sensation in the movement as you inhale
and exhale and as your belly expands and
contracts try to keep your breath nice
and deep and really long as long as you
possibly can expanding those lungs as
far as they will allow you to so let's
begin together we're gonna take ten deep
breaths just like that listening to the
body feeling the baby move about perhaps
as you exhale you may find your baby
responds and then on the inhale you
release let's begin
relax your shoulders
listen to that breath
perhaps your breath can get longer in
deeper
five more together
tamo
one
return back to natural breath I still
closed
relax all those facial muscles relax the
shoulders
feel the rise and fall of your chest
listen to the silence around you
enjoying the space in this present
moment with your little one within
if you're in a cross-legged position
gently swap the way that your feet are
that the opposite one on top one front
keeping the eyes closed we're gonna find
a bit of movement meditation to end
today's class so from here very slowly
drop your left ear towards your left
shoulder on the exhale draw your chin
towards your chest and inhale rolling
the head up and over towards the right
just taking little half circles in your
own time stretching out the back of the
neck and listening to the breath keep
the breath nice and long
eyes closed
take one more little roll over towards
the right
I still closed head back to the center
return back to the natural breath
from here back to a movement meditation
I still closed maybe make some little
waves with the back just waving from
side to side in any way that feels good
for the body move with the breath if you
want I'll simply just find a natural
rhythm for you and for your baby you can
even find little rolls with the spine
you just slightly rolling the hips
little tiny baby rolls in one direction
something in the other anything that
feels lovely for you just keep moving in
anyway don't worry about looking silly
you know become still once again sitting
up tall you relaxing those shoulders
there's a more natural breaths in and
out of the nose
and with the eyes still closed take your
left hand over to the Lord to the left
side of the mat in hitting the right arm
up and over your ear taking a little
side body stretch and then wave it over
to the other side keeping the eyes
closed just being really meditated with
this if you're taking little waves
extending through one side of the body
I'm extending through the other becomes
fluid like water your body's full of
water and you're pregnant so keep moving
listening to that breath extending as
far through the arms you would like to
get deep into that side body
take one more perhaps go a little deeper
on your last one
and back to Center you're always welcome
to change the position of the legs sit
up tall once again and we're just gonna
take a moment before we end today's
meditation let's take five deep belly
breath together once again expanding on
the inhale contracting drawing baby
towards the spine on the exhale and
lifting up through the pelvic floor
and release relax their shoulders enjoy
just a moment of some natural breath
start away clear fingertips keeping the
eyes closed you lift the hands off of
the knees and just rotate your hands at
the wrists in one direction and then in
the other
[Music]
take a deep inhale and exhale out the
mouth and slowly pout your eyelids open
I really hope you mamas have enjoyed
this little little bit of meditation to
end you can always extend your legs out
long in front of you nice and wide as
why does she want them to be and just
find a little bit of movement just to
stretch out those hamstrings as I say we
get so full of water and retention when
we're pregnant
so it's lovely to keep moving try not to
sit for too many hours of the day that's
when you start getting this hip pain a
back pain may be taking a little natural
walk or come to a video like this to
just sit on the floor and take sand some
rolls of the hips some little slide
stretches and I promise you'll feel so
much better if you wake up in the night
with pain that's also a wonderful thing
to do is take some little side stretches
or even just to do something like this
whatever feels good for your body look
after yourselves mama let's mommies let
me know how you're getting on I'd love
to know and just feel free to let me
know anything about your babies in the
comments
I'm really excited this is my first so
we'll see how this all goes
until next time if you've enjoyed this
remember to subscribe until then namaste
[Music]
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