10 Everyday rituals for pregnancy
If you are looking for ways to connect with your baby or just take a bit of time out in the day for yourself then here are a few simple pregnancy rituals you could try.
Many of these little pockets of peace, come with added stress-relieving benefits too!
Start every day by asking yourself the question “what do I need to feel nourished today?” on waking, and see what you instinctively are drawn towards
I do this daily….well as often as I can, and it’s interesting what comes up. Sometimes its a bit of tapping or maybe even taking out my journal, on other days its just 10 more minutes in bed. It doesn’t matter what it is but I start the day with self-care in mind.
Connect with baby.
This simple 60-second pregnancy ritual can be done wherever and whenever but ideally somewhere you won’t be easily distracted.
- Wherever you are. Take a seat and close your eyes
- Take a moment to share a thought with your baby. It really doesn’t matter what and it could be as simple as “hello”
- Notice if you can feel your baby moving or if they are asleep. Tune into that sensation for a moment.
- Send your baby a smile and a feeling of love from your heart and slowly open your eyes when you feel ready
Keeping a gratitude journal is a surefire way to access some feel-good vibes! Great if you have had a shitty day or just wake up on the wrong side of bed.
Just start or end your day by listing 10 things in your life that you feel grateful for right now. They could be big or they could be little. Sometimes I even give thanks when I make a bloody good cup of tea in the morning!
Cultivating gratitude like this doesn’t cost any money, nor does it take much time but the benefits are enormous. I am a fan of a journal but meditation works just as well.
Mindfulness encourages you to be in the moment and focus in on what’s happening in your body. Choosing to be present and connected both during pregnancy and birth itself ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try this simple 2 minute practice⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Take a seat and if it feels ok to you then close your eyes, bring some awareness to your surroundings and invite in all of your senses ⠀⠀⠀⠀⠀⠀⠀⠀
- What can you hear in the distance? Then what can you hear close by?⠀⠀⠀⠀⠀⠀⠀⠀⠀
- What can you feel?
- How are you supported by what you are sitting on?
- What does the air feel like on your skin?⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Focus your attention on your breathing and without trying to control your breath, just observe the changes in your body as you continue to inhale and exhale a few times. ⠀⠀⠀⠀⠀⠀⠀
- When you feel ready, slowly and gently open your eyes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are so many things that you are told to avoid in pregnancy so choosing to use essential oils can be really empowering. They are assumed to be safe in pregnancy but make sure you do your research as to which ones are safe for you and always consult an aromatherapist if you are considered high risk or are on any medication.
You can use them for relaxation in pregnancy and birth and as a coping strategy for labour. They work both physiologically and psychologically which means they can enhance your mood.
Firstly do you want to feel relaxed or uplifted? Lavender or frankincense is great for calming and my absolute fave for a little pick me up is sweet orange, bergamot works just as well.
There are lots of different ways you can use them safely in pregnancy but for a quick and easy ritual pop a couple of drops of essential oil onto a cotton ball or tissue and inhale.
This breath kind of evolved as a hybrid of my hypnobirthing and pregnancy yoga training.
I love its simplicity and effectiveness and for that, I’m going to say it’s my favourite pregnancy ritual!
Can you visualise? It’s got a fancy name but it’s as simple as being able to see with your eyes closed. If it’s a yes then give this a try.
- Find a quiet space where you can safely close your eyes.
- Start to change your breathing, When you breathe in through the nose, really fill your lungs and belly with air. On the exhale, really focus on elongating the out breath. Use the mouth to slowly and purposefully release the breath. Aim for the exhale to be longer than the inhale.
- With every inhale, imagine that you are breathing in a sense of peace and calm and give it a colour so you can see it enter your body
- With every slow and purposeful exhale, see any tension, stress or anxiety leave your body. Again, give that a colour.
Repeat for at least 2 minutes or until you feel a sense of peace
This breath activates the parasympathetic nervous system so it’s great in moments of stress or anxiety or even just before bed to prepare you for sleep. Read more about other breathing techniques here
Add a small moonstone meditation into your daily ritual or routine. It can just be a few minutes, maybe it’s as you wake up, after making a cuppa or whilst in the shower, and use your Moonstone as a focal point while you quiet your mind and connect with your body and intuition. How you are feeling? What’s coming up for you today? How can you be more gentle with yourself? .
A loving-kindness meditation one of the most popular meditation techniques around. Those who practice loving-kindness regularly are able to increase their capacity for forgiveness, connection to others, self-acceptance, and more. It can make you feel happier in minutes.
This one from Very well mind is a good place to start
I found this particular pregnancy ritual really useful when I had a rough patch at work and used to listen to a kindness meditation on the way to work in the morning to set me up for the day
Guided relaxation ⠀⠀⠀⠀
If you find yourself feeling stressed or out of whack or you haven’t had as much sleep as you would like, a simple 20-minute guided relaxation or yoga nidra can be enough to tip the balance back into your calm, rest and digest response, inviting the happy hormones to run free again!⠀⠀
Our bodies and nervous systems are designed to work best when we have a bit of stress and a bit of rest. We actually need our stress hormones to protect us from danger and keep us alive. ⠀
10,000 years ago stress might be running away from a bear. Today, that perceived threat or stress could be anything from worrying about leaving your hair straighteners on or the constant juggle antenatal appointments, work and life admin so sometimes the balance is out and we need to adjust it⠀⠀⠀⠀
You are literally spoilt for choice with apps and online options. I recommend the Calm birth school Hypnobirthing MP3s as a way to relax AND prepare the mind for birth. ⠀⠀⠀⠀⠀⠀
Massaging your bump every day is a great pregnancy ritual! it’s a lovely way to bond with your baby and become accustomed to how your body is changing and adapting to your growing baby.
by keeping the skin supple and moisturised, you can also help prevent stretch marks…not that there is anything wrong with a few love lines mind you!
There are lots of fancy oils out there which are really nice if you want to treat yourself every now and again but honestly, a no-frills coconut or sweet almond oil works just as well!
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