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Meditation practices that will enrich your day
Spiritual Yoga is another step in your introduction to the full range of ancient practices. No matter how old you are, no matter what your health level or your gender! There is nothing stopping you from incorporating asanas and meditation practices into your life.
Many people find it difficult to incorporate meditation practices at our modern pace. So we put it off until better times.
In fact, even simplified meditation for beginners is beneficial for both pregnant and postpartum women. Particularly the complex that is presented in the MomsLab programs.
We incorporate it into daily life gradually, with pleasure and without “psychological violence” on ourselves. Simply put, literally up to a few minutes a day.
Why start today?
By treating yoga only as a physical practice, we are missing out on a lot. In fact, by engaging in meditation, we turn on the latent possibilities of regeneration, tune into a “different frequency,” and get rid of internal clutches.
In particular, this has to do with paying close attention to one’s emotions. Usually they are in a repressed state. We spill out sadness, anger, or irritation casually. Then we repent. After all, we have trivially failed to detect and understand our emotion in time. Spiritual practice is a great way to do this.
If we know how to use such a tool, we can learn to purposefully relax after a hard day, calm down and find the right solution for difficult situations and just learn to really relax.
And meditating during pregnancy helps you look at motherhood in a new way. Take 5-10 minutes to consciously approach the precious moments of pregnancy. Feel for a moment that you are about to become a mother to this creature! Listen to your baby and find harmony with the world.
How to meditate?
Organize yourself a place where no one will disturb you in the next few minutes. Make sure the air in the room is clean and fresh. Include meditation recordings in a special MomsLab section if you wish:
- Sit on a hard surface and straighten your back – ideally on a yoga mat or plaid spread out on the floor. For comfort, you can place a low support underneath you.
- During meditation we pay very much attention to a breath. For cleanliness of practice it is better to not use incense and aromatizers. Try to feel each breath and an exhalation. Concentrate only on circulation of air in an organism.
- Gradually the inhale and exhale become longer, and the pauses between them become longer. Do not force it – do comfortably at your own pace. With slowing breathing our nervous system calms down as well.
- You can use mudras, so-called asanas for hands. Each of them has a special meaning. Choose the right one for you, depending on your goals and condition.
There is an opinion that mudras enhance the effect of meditation and contribute to a gentle and active saturation of energy. You can leave your hands on your lap or fold them in front of you. Pregnant women can have their palms folded on their stomachs.
What poses to meditate in
First of all, the pose should be such that you are completely relaxed. The practice of meditation involves prolonged immobility. Keep this in mind to avoid numbness in your legs or pain in your back and pelvic floor area.
The guiding principle is a straight back, open chest and straight head position. When you meditate while lying down, it is possible to fall asleep inadvertently. Yes, meditating before going to sleep will also have a positive effect, but full practice involves conscious concentration.
You can choose one of the poses below that you are most comfortable with. Some of them are indicated for pregnant women to improve M.T.D. and normalize the GI tract.
Classic Sukhasana for beginners – you sit on a mat and cross your shins so that they are thighs. Another name for this pose is “stool pose”.
Simplified Vajrasana – To enter the pose you should first kneel down, spread your heels and put your big toes together. Not everyone is comfortable in such a position. Therefore, you can put a pillow or a yoga block under yourself in order not to put all your weight on your shins.
Siddhasana for advanced – cross your legs like Sukhasana, but bring your feet closer to your crotch. Feet touch the hips from the side, ankles crossed.
Lotus is similar to Sukhasana, but requires more preparation. If in the previous poses you placed your shins either near you or under you, in this variation you need to cross your shins and place your unfolded feet on your hips. Knees down as much as possible.
There are times when poses on the floor are not available – for example, you are in a public place and have experienced stress. In that case, you can do a mini-meditation with music in headphones while sitting down. Observe the principles of “straight back” and “top up”. Knees at an angle of 90 degrees. Do not forget to breathe.
Meditations and asanas perfectly complement each other. In fact, they serve the same purpose of getting both mind and body in order. We know how interconnected everything is, so we recommend that you do everything together.
Both exercises and meditations gently prepare a woman for the strain of childbirth, as well as helping her recover soon after.