Post-partum Meditation and Relaxation for Beginners

By Allie McComas

Having a new baby can turn your once calm world upside down. Not only is your body adjusting and your hormones fluctuating, you are experiencing new thoughts and feelings brought forth by the birth or your baby and being a new mother. Postpartum depression is more than just "baby blues". Roughly 10-15% of new mothers experience post-partum depression. This type of depression typically lasts longer than a week and is more severe. From those women, about 10 to 20% will experience the more severe form, especially younger mothers. And, for about 60% of women who experience it, post-partum depression will be the first episode of depression they have experienced. Meditation is an effective and natural alternative treatment for depression, stress and anxiety.

While one of the most important things you can do for your baby is to protect your mental, emotional and physical health, meditation can also restore your energy and help you sleep better. Plus, no matter how hectic your day is as a new mom, you owe it to yourself and your baby to find the time to meditate to clear your mind and rid your body of tension, stress and anxiety. If you can dedicate 20 minutes, twice daily, you will be allowing yourself to directly experience the deepest levels of your body and mind, to feel the replenishment of your spiritual reserve as well as allowing your body to let go of negative energy.

Mothers who meditate on a regular basis consider it to be a powerful tool for eliminating stress and fatigue. Since this 20-minute, twice daily practice is effective regardless of culture or religion, it can be practiced by those of any faith. Mothers can do their meditation anytime during the day, when babies are napping or children are at school. Meditation can allow you to get to know your inner-self as well as allows you to get in touch with your body’s natural rhythms. Meditation is a great way to help you tap into your feminine power so you emerge spiritually nourished, joyful and totally revitalized.

In the art of meditation, there is no right way or wrong way to do it. So beginners, take heart. When getting started, don’t place any expectations on yourself or try to force something to happen during your experience. Also, don’t fall into the common pitfalls of over-analyzing or trying to make your mind to go completely blank. Just try to minimize any noise or distractions that will hinder your quiet time. Turn off the TV and unplug your phone if you must. Remember, this is your time to replenish your spirit.

Find a comfortable place to meditate. This could be your bed, the floor, a chair, or any other place that allows you to be relaxed. If you would like, prepare one comfy pillow for your bottom and one for your legs.

Sit with your spine straight and your hands in any content position, take a few deep breaths and let them out slowly. Imagine your mind and heart opening to the experience. This allows oxygen as well as the spiritual energy to freely flow throughout your body, which is an important aspect of meditation.

To achieve a meditative state, gently close your eyes and breathe slowly and rhythmically. Concentrate on your breaths, in and out. Then, begin to picture an object in your mind. This object should be simple and pleasurable to you. It could be a flower, the word "love". Some people prefer a favorite sound, like that of wind chimes. Whichever you choose, try to visualize the object, word, or something to represent the sound.

After awhile, the image will reproduce itself beginning in the middle of your forehead, between your eyebrows. This happens almost as if you are watching a movie. Then, as the image, and tension fade you will find yourself in a meditative state beyond any words, sounds and images. If you find yourself having other thoughts, that’s okay. Go ahead and allow them into your mind. Become a spectator and watch the images as you would a movie. Enlightenment comes from your inner dialog while in this stream of consciousness.

Research has shown that in post-partum women meditation improves the body's adaptation to stress, reduces anxiety and decreases depression. But, research also suggests that meditation can improve sleep quality, reduce insomnia, increase positivity, and improve marital satisfaction and adjustment to family life.

Take the time to rejuvenate your mind, body and soul as well as reinforce your commitment to your spiritual life. You may find that meditation can give your baby the best mom you can be.