Mindfulness for Mamas

Just as a new year can open a doorway to a new you… postpartum also offers this opportunity. There is no doubt that birth changes people and there is no ‘going back’. How people choose to embrace the transformation will effect how they transition.

Matrescence - the time of becoming a mother

The time after giving birth changes how a person feels; physically, mentally, spiritually and emotionally. The time it takes is different for each parent and baby. The transformation usually takes longer and is more intense than we anticipate. Although a mother will always be ‘postpartum’, there is a time that she will hopefully feel her vital force return and a new understanding of herself emerge.

The power of meditation

Meditation and mindfulness practices can help mothers feel calmer, have more mental clarity and feel more like themselves. It also helps them to be more in-tune with their body and baby and it may even help breastmilk production.

Although the idea of fitting in ‘self-care’ may seem impossible, taking a moment here and there will be worth it to bring more peacefulness into your life. Even three deep breaths can be enough to settle your nervous system and help you feel calmer. Or perhaps you’d like to turn your baby-gazing into a mini-meditation by really noticing all the tiny details. Watch how they breathe, notice their tiny features and feel yourself relaxing by being really present.

Breastfeeding Meditation: Breathing with your baby (from the Fourth Trimester card deck by Kimberly Ann Johnson)

"At a time when most of us can’t ft in a formal practice, we can include meditation in that which we are already doing, such as breastfeeding. The following practice is called antar mouna, “inner silence”, and was adapted for breastfeeding by Uma Dinsmore-Tuli, author of Yoni Shakti.

This is a valuable practice to use when you are feeling tired or drained by the demands of infant and baby care. It provides an opportunity to direct toward yourself some of the nurturing attention and focus that is given to the baby during a feeding.

1. Sit or lie in a position in which you can comfortably feed your baby. As you settle in and your baby gets into nursing, begin to notice your breath.
2. As your breath comes in and out through your nose, be aware of the four stages of breath: inhale, a little pause, exhale, a little pause. Allow this natural flow of the breath to continue easily as you enter the next stage of the practice, which is shifting the focus of your mental attention from one sense to the next.
3. Bring your full attention to the sense of hearing. Exhale your awareness into the sense of hearing and be aware of the sounds around you. Notice the sounds that are farthest away from you. Draw your attention closer and closer until you are focussing on just the sound of your baby’s breath and the sound of your baby feeding. Also hear the sound of your own breath as it comes in and goes out. Listen to these intimate sounds, the sounds that are closest to you. Let each sound be recognised, and then pass on to the next. Give your full attention to the sense of hearing."

So, next time you’re feeling a bit stressed or not quite yourself… take a moment or two to come back to your breath or try this breastfeeding meditation above. Please reach out if you would like more support in your postpartum or breastfeeding journey.