I touched upon this in a previous post on reading Nitnem in pregnancy (Sikh daily prayers) and now I want to go into the challenge of meditation. It could be as a beginner, with a busy mind, tiredness anything at all. Mine is hormonal pregnancy related.
I love getting up to stretch and meditate, it’s free and only requires a square – rectangular space to practice in. There you just breathe, listen to your sound.
However all throughout pregnancy, I’ve hit some blocks. I can sit easily for 3 minutes and breathe, hooray mini victory! Though it doesn’t see me through my day as 15-30 minutes would. I can’t chant mantras as they send me back to sleep and literally wear me out like I’ve been mentally power walking. I can’t sit for long before I feel hungry and want to get up to organise or use the creative side of my brain.
Here’s what I’ve found works, through almost 9 months of self-practice:
Malas are a great tool! Originally I was skeptical as I saw people use them mostly for fashion. Though turning each bead with my fingers while saying a mantra such as the Mul Mantra set off the mind-body connection and I can do it – for 11 minutes!
The four-second breath also called box breath or 10-second breath with more practice works fantastically! Breathe in four counts, hold four, out four, hold four. It keeps your mind on something, counting and slows your breathing down. I usually do it in the mornings for 7 minutes, it can be done anywhere too.
Similar are techniques are: Breath in 1 2 3, exhale relax relax relax. Or Breath in 1 2 3, exhale 6 5 4 3 2 1, the exhale is extended and if you let go, it’s really soothing.
I also play 4-minute affirmations while sitting now, they are birth related and really relax my whole self, though you could find any that fits you.
Try techniques out! Do what works and show up often!
What works for you when meditation is feeling hard or a little off? I’d love to know in the comments below!