The Bradley Method and Lamaze are two of the most popular methods of natural childbirth. Both emphasize limited medical intervention and focus on childbirth being a natural process. Moms and dads-to-be bond during these classes and learn breathing and relaxation techniques so that the process of childbirth is a positive one for everyone. Both methods are well exclaimed, and good choices - (and every mom out there has an opinion as to whether they felt the classes benefited them in their personal experience of birth or not!) As a first time parent, and as a team, it's up to you both to choose the right method for you. As an additional help, many expectant mothers meditate during their pregnancy and this practice helps tremendously in several ways:
1. Regular meditation practice offers numerous health benefits, including lowering blood pressure, strengthening the immune system, and releasing stress and fatigue. In fact, meditating for half an hour provides more psychological rest than a full night's sleep. For a pregnant woman, just having this extra avenue of relaxation is not only uplifting, but helps in her overall health for herself and her unborn child. Many pregnant women suffer from fatigue as the pregnancy progresses, so carving out the time to meditate can help ease fatigue as well as bring on a much needed nap. (Which we all know when the baby comes, sleep is precious).
2. In the long tradition of meditation, there are many ways meditate through different techniques. Some use the power of sound, others use visual symbols and some use breathing. All of these techniques have the common goal of focusing the turning wheels of one's mind onto one single point so as to lead one to a state of self-realization. For a pregnant woman, being able to focus inward and away from any discomfort she may be experiencing is key in remaining relaxed and calm. This is especially true during labor when pain is at its peak. The breathing and relaxation techniques learned in Lamaze or Bradley classes can sometimes fall to the sidelines when the pain is greatest. Women who have meditated continually and consistently throughout their pregnancies are better able to cope with the pain and focus inward to grasp mental awareness and ultimately relax better. They can get back to focusing on their breathing during labor.
3. Once the newborn has arrived, new moms and dads find comfort in continuing meditation practice. Meditation moves from a pregnancy tool to a means to relax during the hectic first months as they adjust to life with a newborn. Even families that have older siblings can find this same comfort and meditate together as a family. Siblings who welcome a new brother or sister experience their own inner stress in adjustment and crave attention. Parents can use meditation with the older siblings as a time to reconnect and rest together.
So, these three key points are all well and good, but how does a busy family realistically find the time and place to meditate and what technique is best?
The technique shown to be best for long-term practice is Japa - repeating a mantra (sounds, words or phrases). If you are new to meditation, you can try other techniques to see what feels right in addition to using a mantra to help discipline your mind. You can repeat your mantra out loud by saying it or chanting, or in a whisper, or just mentally. In the beginning, Soham (so-hum) mantra is great because for beginners, it helps keep the mind focused as it is voiced. This mantra is repeated each time we take a breath - inhaling "SO", and exhaling "HAM" (It means "I AM THAT" - beyond the limitations of mind and body, at one with the Absolute.) If your mind wanders to other thoughts and things or distractions, you just gently guide it back to Soham... every practice helps the mind move towards greater levels of relaxation - some may fall asleep.
Carving out the time to meditate daily happens through discipline and making it habitual like brushing your teeth. Choose a time when your mind is free of everyday concerns - dawn and dusk are ideal. Using the same time and place each day teaches the mind to slow down more quickly. Don't fight your mind if it wanders.....it will only grow more restless if you force concentration. Gently guide yourself back to your mantra. Having a comfortable place, a cushion to rest on, and/or playing restful guided meditation cd's or dvd's are also very helpful.
As you meditate on a regular basis, you will notice an increased sense of well-being as well as greater energy and creativity. Pregnancy is a time of wonder and miracles to be enjoyed. Meditation can guide new parents through the process in a positive manner by helping significantly with relaxation.
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