Prenatal Meditation ♥ Mindfulness Pregnancy Yoga Relaxation Techniques For Stress & Anxiety ♥

Summary

In 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

00:00

🧘 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.

05:00

🌬 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.

10:04

💆‍♀️ 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.

15:07

🌱 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.

Keywords

💡Prenatal Meditation

Prenatal meditation refers to a form of meditation specifically tailored for pregnant women. It is designed to help alleviate stress and anxiety while also fostering a connection between the mother and the unborn child. In the script, prenatal meditation is the central theme, with the host, Candace, guiding viewers through a session intended to enhance this connection and promote relaxation.

💡Stress and Anxiety

Stress and anxiety are common emotional states that can be exacerbated during pregnancy due to hormonal changes and the physical demands of carrying a child. The video script emphasizes the importance of managing these emotions through prenatal meditation, suggesting that the practice can provide relief and a sense of calm for expectant mothers.

💡Connection with Baby

The concept of 'connection with baby' is a recurring theme in the script, highlighting the aim of prenatal meditation to strengthen the bond between the mother and the developing fetus. This connection is fostered through mindful breathing and visualization exercises, as described when Candace instructs viewers to 'hug your baby with your tummy muscles' during the meditation.

💡Breathing Techniques

Breathing techniques are a fundamental aspect of meditation, and the script provides detailed guidance on how to use them during prenatal meditation. Candace advises on deep belly breaths, inhaling through the nose, and exhaling through the mouth if necessary, to ensure comfort and proper oxygenation for both the mother and the baby.

💡Pelvic Floor

The pelvic floor is a group of muscles that support the spine and play a crucial role in childbirth. In the script, Candace mentions engaging the pelvic floor during exhalation, which is a technique to strengthen these muscles and prepare for labor. This is exemplified by the instruction to 'lift up through the pelvic floor,' which is likened to the sensation of holding in urine.

💡Comfortable Seat

A comfortable seat is essential for meditation, especially for pregnant women who may experience discomfort due to their changing body shape. The script suggests various seating options, such as using a cushion to elevate the hips or sitting in a chair, to ensure that the mother is comfortable throughout the meditation session.

💡Hero Pose

Hero pose, or 'Virasana' in Sanskrit, is a seated yoga posture that can be modified for pregnant women. In the script, Candace mentions this pose as an alternative seating option for meditation, particularly for those with hip discomfort, suggesting that it can provide relief and support during the practice.

💡Movement Meditation

Movement meditation involves incorporating gentle physical movements into the meditation practice to enhance mindfulness and connection with the body. The script describes a sequence of movements, such as rolling the head and making waves with the back, which are intended to help mothers stay in tune with their bodies and the baby's movements.

💡Side Body Stretch

A side body stretch is a type of stretch that targets the muscles along the sides of the body, which can become tense during pregnancy. In the script, Candace guides viewers through a stretch that involves extending one arm over the head while the other hand reaches to the side, aiming to release tension and promote flexibility.

💡Hamstring Stretch

Hamstring stretches are important for maintaining flexibility in the back of the thighs, which can be beneficial for pregnant women to prevent discomfort and ease the physical strain of carrying additional weight. The script concludes with a suggestion to stretch out the hamstrings, indicating the importance of maintaining overall body mobility and comfort during pregnancy.

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]