Mindful pregnancy

Congratulations on your pregnancy!

This is a time of significant physical and emotional changes. It’s essential to take good care of yourself and intentionally carve out moments for rest and relaxation. This tool, Mindful Pregnancy, is designed to help you connect with your body, mind, and growing baby.

1. Create daily moments to have a mindful pregnancy

Pregnancy is a beautiful opportunity to embrace slowing down and reflect on what you’re feeling.

Exercise: mindful breathing

• Find a quiet spot where you can sit or lie down.
• Close your eyes and place your hands on your belly.
• Breathe deeply through your nose, feeling your belly rise. Exhale slowly through your mouth, feeling your belly fall.
• Imagine sending love and calmness to your baby with every breath. Do this for 5–10 minutes daily.

Additional tips:

• Try a short body scan before bed to release tension and improve sleep quality.
• Use apps like Insight Timer or Expectful for pregnancy meditations.

2. Connect with your baby

Pregnancy offers a unique opportunity to bond with your baby.

Exercise: Intentional Connection

• Sit in a comfortable place. Close your eyes and place your hands on your belly.
• Imagine your baby growing and moving within you.
• Think of a loving message you’d like to share with your baby and say it softly out loud.

This exercise fosters a sense of connection and calmness.

3. Care for your body with gentle movement

As your body changes, movement can help you feel stronger and more energized.

Recommended Activities:

• Stretching or yoga: Strengthen muscles, reduce tension, and prepare for delivery.
• Gentle walks: Fresh air and light movement can work wonders for your mood and energy.
• Mama hot cabin workouts: Focus on your back, pelvis, and legs to relieve tension.

Tip: Always listen to your body. If something doesn’t feel right, stop immediately.

4. Give space to your emotions during your

mindful pregnancy

Pregnancy brings a wide range of emotions, and it’s normal to feel overwhelmed at times.

Exercise: observing emotions

• Sit quietly and turn your attention inward.
• Ask yourself: “What am I feeling right now? Where do I notice it in my body?”
• Allow the emotions to exist without judgment.

Practical advice:

• Share your feelings with your partner, a friend, or a coach. You don’t have to go through this alone.

5. Schedule regular “Me-Time”

Taking time for yourself during pregnancy is crucial.

Ideas for Me-Time:

• Read a book or listen to music that makes you happy.
• Book a relaxing massage designed for pregnant women.
• Create a vision board with your dreams and goals for this new chapter of your life.

At bbb health boutique, we’re here to support you with personalized guidance, tailored workouts, and a listening ear. Contact our coaches for tips, advice, or just a moment of connection.