Birthing individuals undergo many changes during conception, pregnancy, and postpartum recovery (i.e., changes in hormone levels, relationships, weight, and stress) that often have impacts on their mental health. Ongoing complications during this time can develop into mental illness (such as postpartum depression and anxiety) which has several significant risks for parents and baby.

At its core, mindfulness emphasizes being fully present in the moment without judging our internal experience (thoughts and feelings). Research shows that individuals who practice mindfulness during conception, pregnancy, and the postpartum period have fewer depression and anxiety symptoms, shorter labor and delivery times, and are better equipped when coping with stressors. Furthermore, parents who practice mindfulness are more likely to have greater self-compassion. Bye-bye, parental guilt! What’s more, studies have shown that practicing mindfulness exercises for as little as three minutes daily can have significant and long-lasting improvements in one’s mental health. 

Mindfulness Exercises to Try at Home:

Notice your breathing for 60 seconds. Track what each breath feels like as you inhale and exhale. Are some breaths longer or shorter than others? What is the temperature like for each breath (warm or cool)? What does inhaling feel like (deep or shallow) and where in your body do you feel each inhale/exhale (nose cavity, throat, lungs, diaphragm, etc)? As you notice a thought or feeling coming into your awareness, simply acknowledge it as "thinking" or "feeling" and bring your attention back to the breath.

Mindfully enjoy a snack or meal. First, start by looking at the meal/snack. Notice the colors and visible textures. Notice the smells and see what ingredients you detect just by using your nose. Observe any sounds the food is making (crackling, sizzling, crunching) by running your hand or utensil over it. Lastly, taste the food! Start with a small bite and notice the flavors and textures. Do this with each bite.

Listen to a new song and notice each note, lyric, pause in singing, etc for the duration of the song. When your mind wanders, gently bring it back to the song.