By Sejal Shah 

Pregnancy brings with it excitement as well as lots of changes in the body and mind. Here are a few tips on using prenatal yoga, SKY Breath, and Sahaj meditation to enjoy this beautiful period with more happiness and comfort.

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So, the good news is here: you’re pregnant! And you sure are pretty excited. The very feeling of a new life blossoming in you is inexplicable. It’s time to rejoice and welcome this little one into your world.

Yet, it’s also the time when lots of changes are on the way – both physical and emotional. Your baby is growing each passing week and it’s amusing to feel it take shape. At the same time, you’re witnessing new developments yourself every week. Some are interesting, while some are difficult to handle.

What if you could accept all the changes and enjoy this lovely phase of your life? Yes, this could be possible with a few minutes of SKY Breath Meditation and Sahaj Samadhi Meditation, while sitting by yourself with your eyes closed. It’s that simple. You could also do some prenatal yoga. These practices can make your pregnancy experience much more easy and joyful.

How does meditation help during pregnancy?

Many studies have backed the benefits of meditation on pregnant women and they have shown that it can help moms-to-be throughout pregnancy and also at the time of birth.

• Meditation initiates a natural healing process and aids in the overall well-being of the mother and baby.

• Meditation is all about increasing the life force energy or prana in the body. During a time when you need a lot of energy for the growth of the baby, practicing meditation can prove to be very beneficial for both the mother and child.

• Meditation directly influences your dietary choices. With the mind becoming calmer and stress-free, awareness dawns, and you are able to make healthier food choices. Your body stops craving unhealthy food. This is vital for the proper nourishment of the baby.

• Meditation can help to deal with the stress that often accompanies major life changes like pregnancy. It can also help with pregnancy symptoms, including tiredness, fatigue, mood changes, and sleep disturbances. 

• Mood swings and emotional upheavals are common during pregnancy. As the baby’s senses develop, it can sense every emotion that you undergo. It is very important that you stay happy, relaxed, and peaceful. Studies show that stress during pregnancy has a negative impact on developing babies. Physically it can lead to even preterm labor and lower birth weights. Mentally there is a link between mothers with high stress and an increased chance of psychological issues for the baby. Meditation and mindfulness decrease the risk of these kinds of complications, leading to healthier, happier babies.

• With meditation, pregnant women are more aware of their bodies and their babies. This fosters a better connection to the baby within. 

• Meditation is also an excellent way to relax your body. It can help release the pressure on the spinal cord so that you feel more comfortable during the last phase of your pregnancy.

• Hectic lifestyles have made hypertension and diabetes a common occurrence during pregnancy. Meditation can help deal with these issues so that the mother has a higher chance of natural delivery without complications.

• Studies have found that meditation and other mindfulness-based exercises during pregnancy may reduce anxiety, depression, and perceived stress, though more research needs to be done. These benefits extend to postpartum, protecting mothers from Post Partum Depression (PPD) and Post Partum Anxiety (PPA).

• Meditation can also help to prepare for labor with a positive and relaxed state of mind. These can ease the labor and delivery process giving a better birthing experience.

Which meditation techniques are safe for you during pregnancy?

While many forms of meditation exist, the key to success in all of them is consistency. If you are new to meditation, you should learn meditation with a well-trained instructor who can guide you through your special and delicate phase of life. And if needed can also provide you customized guidance. Before you decide to take the class, it is important that you consult your healthcare provider and have a green signal. Here are two common forms to try:

1) SKY Breath Meditation:

This powerful breath-based meditation is a unique breathing technique designed by Gurudev Sri Sri Ravi Shankar. Though it is safe to learn during pregnancy but just as with an exercise regime we suggest consulting your health care provider. So it is good to consult your healthcare provider to take their consent and also let your SKY instructor know about your pregnancy so that he or she can suggest any modification needed for your comfort. This meditation can be learned online, find more details here. Or you can attend a free introductory session online (please see more details below). 

Can a pregnant woman practice SKY Breath Meditation (aka Sudarshan Kriya)?

If you have already learned Sudarshan Kriya (SKY Breath Meditation) before you became pregnant, and if you are considering continuing your daily practice, it is highly recommended that you consult your SKY teacher (Art of Living teacher) to learn what modifications you need to make. If there are any health issues, definitely consult your healthcare provider.

2) Sahaj Samadhi Meditation:

This mantra-based Vedic meditation is the easiest and the most profound technique of meditation that roots in ancient Veda scriptures from India. 

You can learn this technique either online from your own home or in-person (post-Covid). On the course that spans over 3 days, two hours each, you will be given your personal mantra—a simple sound vibration—that you use silently. The mantra transcends the mind and takes you to a settled state. As you reach this state, your body and mind begin to rest more deeply, deeper than sleep. You come out of meditation feeling clear, refreshed, and energized. It is effortless and natural. You simply sit in a chair or wherever you feel comfortable, with your eyes closed for about 20 minutes if possible twice a day.

Sahaj Samadhi Meditation is especially good at this time, both for you and the baby. In fact, you can even meditate three to four times a day all through your pregnancy with your personal Sahaj mantra. Many pregnant women have found Sahaj transformative and like a boon for their pregnancy. 

You can learn more about Sahaj here.  You can also find an online course as per your time zone and convenience here. 

Quick meditation tips during pregnancy

I would recommend both the mom and dad to learn these life-transforming meditation techniques and be ready to welcome their beautiful baby to this world.

• Book a time on your daily calendar. For better results, meditate around the same time every day (in the morning or empty stomach - before meals).

• Choose a quiet and comfortable place where nothing is likely to disturb you.

• If you are feeling anxious or undergoing normal negative emotions or mood swings, sit for a few minutes in meditation. It helps settle the mind.

• Before starting to SKY or Sahaj, close your eyes while listening to chanting or instrumental music if you prefer. Meditation happens without any effort at such times.

Some more tips for pregnant women

Let’s look at the various developments during each trimester of your pregnancy. Here are some tips on how to live them better.

Trimester I

What’s happening with you:

The body is undergoing hormonal changes. You could experience morning sickness, heartburn, constipation, or even feel dizzy at times. You may even become averse to certain foods that you always loved!

Our tip:

Meditation can work best for you now. It is a healing process in itself that helps increase the level of prana or life force energy in you. You can benefit a lot when you are feeling stress, lightheadedness, and low energy. This is also the time when your body needs energy the most for the growth of the baby. Meditation and yoga are natural sources of energy available to you.

Also, when you meditate, your body naturally starts choosing life-enhancing food. Over a period of daily meditation practice, you may become averse to unhealthy junk food. This will result in optimal nutrition for your baby.

Meghana Kalta, a daily meditator, shares, “Yoga and meditation were my handy tools. They helped me all through my pregnancy. Women have all sorts of cravings during this time but I would crave fruits - oranges, mangoes - and other healthy food. My body would completely reject chips or other junk items.”

What’s happening with your baby:

The fetus is slowly growing - hair, nails, eyes, ears, vocal cords and muscles begin to take shape.

Our tip:

These days, when your baby’s ears are developing, it’s a good idea to listen to chants or soft music. You should also watch nice, pleasant movies and videos. All this has an impact on your mental health and the baby’s nervous system.

You may also try this prenatal yoga for the first trimester.

Diet tips:

1st month - drink cold milk, avoid sour and pungent food, and eat food that can be easily digested. Constipation is a common pregnancy symptom. For this, you may take Ayurvedic medicines such as Mridu Anuloman or Matravasti.

It’s best to consult an Ayurvedic doctor before starting on any medication.

2nd month - Take small portions of nutritious food at short intervals throughout the day and avoid fruit juice as it may induce vomiting. Milk, rice, coconut water, rice water, sweet rice pudding, and clarified butter (Ghee) are good.

3rd month - Milk cream, honey, and ghee (clarified butter) are advisable.

Trimester II

What’s happening with you:

The baby now begins to move inside you and so you will feel those butterfly sensations within! You may also have a lot of mood swings and emotional upheavals, due to hormonal shifts in the body.

Our tip:

When you have mood swings, your husband will need to prepare to handle these with patience and care. As such, it will be beneficial to meditate for a few minutes together every day. It will bring a lot of peace and harmony to both of you and prevent succumbing to emotional swings and anxiety.

What’s happening with your baby:

Your baby’s senses are starting to develop; it can even hiccup and yawn in the uterus!

Our tip:

Your baby can sense every emotion that you undergo. It’s important for you to stay happy, relaxed, and peaceful. The baby can catch the vibes of how you feel now. Sahaj Samadhi Meditation is especially good, both for you and the baby. In fact, you can meditate even three-four times a day all through your pregnancy with the Sahaj mantra.

You may also try this prenatal yoga for the second trimester.

Trimester III

What’s happening with you:

It’s the last tad bit left before the due date and the most challenging as well. Deep breathing can help you through it. You will feel uncomfortable as you bloat up. Due to enormous weight gain and the position that the baby moves into before labor, you’ll feel a stretch in the pelvic area and on your pubic bone. Your back will hurt too and it might get difficult to move around quite a bit.

Our tip:

Meditation not only relaxes the mind and helps you deal with your emotions, but it also relaxes the body. It can help release the pressure on the spinal cord so that you feel more comfortable during the last phase of your pregnancy. Also, during labor (and throughout pregnancy), you may practice Sudarshan Kriya. This can greatly help ease the delivery process for both the baby and the mother.

As the due date nears, there’s energy building up, both in and around you. Like you, your family feels excited about the birth. But sometimes, amidst all the exhilaration, a bit of tension, depression, and stress may start coming in. This is again where meditation can be of great help. 

It’s a good idea to meditate together with your loved ones. Group practice, such as a prenatal yoga class, always has a greater impact. It will help keep everyone relaxed, breathing, and joyful, and at the same time alert and aware of what to do and how.

You may also try this prenatal yoga for the third trimester.

A healthy recipe for pregnant women and new moms

To ease your transition into parenthood, check out Beyond Breath - A FREE Breath & Meditation Online Session With a Live Instructor. It will introduce you to SKY Breath Meditation, which has helped millions of people worldwide to deal with changes in their lives and live stress-free.

Disclaimer: This content on the Art of Living Blog is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Any links to third-party websites are provided as a convenience only and the Art of Living Blog is not responsible for their content.

Sejal Shah, E-RYT 500 Sri Sri Yoga Teacher, YACEP, C-IAYT, Meditation Teacher, SKY Instructor, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath. She can be followed on YouTube, Instagram, Twitter, and Facebook.