How to Incorporate Meditation into Your Life

Meditation Practices to Enrich Your Day

Spiritual yoga is another step in your acquaintance with the complete set of ancient practices. No matter your age, health level, or gender! Nothing prevents you from incorporating asanas and meditation practices into your life.

To many, it seems that with our modern pace of life, integrating meditation practices is difficult. So we postpone starting to better times.

In fact, even simplified meditation for beginners positively affects both pregnant and postpartum women. Specifically the program presented in “MomsLab”.

We gradually include it in our daily life, with pleasure and without ‘psychological pressure’ on ourselves. Simply put, literally just a few minutes a day.

Why should you start today?

By considering yoga only as a physical practice, we miss out on a lot. In reality, by incorporating meditation, we unlock hidden regenerative capabilities, tune into a “different frequency,” and release internal blocks.

This is particularly related to paying close attention to our emotions. Typically, they remain suppressed. We randomly express sadness, anger, or irritation, and then regret it. It’s simply because we couldn’t recognize and understand our emotion in time. Spiritual practice is an excellent opportunity to do this.

Knowing how to use such a tool, we can learn to purposefully relax after a hard day, calm down, find the right solution for difficult situations, and simply learn to truly rest.

Meditations during pregnancy offer a new perspective on motherhood. Take 5-10 minutes to mindfully embrace the precious moments of pregnancy. Feel the moment, knowing that soon you will be the mother of this being! Listen to your baby and find harmony with the world.

How to Meditate?

Create a space where no one will disturb you for the next few minutes. Make sure the air in the room is clean and fresh. If you wish, play meditation recordings available in the special ‘MomsLab’ section:

1. Sit on a firm surface, straighten your back – ideally on a yoga mat or a blanket spread on the floor. For comfort, you can place a low support under yourself.
2. During meditation, we pay a lot of attention to breathing. For practice purity, it’s best not to use incense or aromatics. Try to feel each inhale and exhale. Focus solely on the circulation of air in your body.
3. Gradually, the inhale and exhale become longer, and the pauses between them grow longer. We do not rush things – do it comfortably at your own pace. As the breathing slows down, our nervous system also calms down.
4. Mudras can be used – so-called hand postures. Each carries a special meaning. Choose one that suits you, depending on your goals and condition.

It is believed that mudras enhance the effect of meditation and promote gentle and active energy saturation. You can leave your hands on your knees or fold them in front of you. Pregnant women can place their palms on their belly.

Which postures to meditate in

First of all, the posture should be such that you can relax completely. Meditation practice assumes prolonged stillness. Keep this in mind to avoid numbness in the legs, back pain, or discomfort in the pelvic floor area.

The fundamental principle is a straight back, an open chest, and a straight head position. Meditating while lying down might accidentally lead to falling asleep. Yes, meditating before sleep is also beneficial, but a complete practice involves conscious concentration.

You can choose one of the positions listed below that is most comfortable for you. Some of them are recommended for pregnant women to improve pelvic organ function and normalize digestive tract function.

The classic Sukhasana for beginners – you sit on a mat and cross your shins so that they end up on your thighs. It’s also known as the “Turkish pose.”

Simplified Vajrasana – to enter this pose, first kneel, separate the heels, and bring the big toes together. This position may not be comfortable for everyone. Therefore, to avoid putting all the weight on the shin, you can place a cushion or yoga block under yourself.

Siddhasana for the advanced – cross your legs similar to Sukhasana, but bring the feet closer to the perineum. The feet touch the thighs on the sides, and the ankles are crossed.

Lotus – similar to Sukhasana, but requires more preparation. In previous poses, you may have placed your shins either in front of you or underneath yourself, but in this variation, you need to cross your shins and place the turned-out feet on the thighs. The knees are lowered as much as possible.

There are times when floor poses are inaccessible – for example, you are in a public place and feeling stressed. In such a case, you can conduct a mini-meditation with music in your headphones while seated. Follow the principles of “straight back” and “crown of the head up.” Knees should be at a 90-degree angle. Don’t forget to breathe.

Meditation and asanas complement each other perfectly. In fact, they fulfill a unified goal – to bring both the mind and body into order. We know how interrelated everything is, so we recommend practicing everything in a comprehensive manner.

Both exercises and meditations gently prepare a woman for the exertion of childbirth and also contribute to quick recovery afterward.