Mindful Pregnancy: Techniques For Staying Calm & Centered

Hey, mama-to-be! 🌸

We all know that pregnancy is a beautiful journey, but let’s be real for a sec—it can also feel like an emotional rollercoaster! These ups and downs are completely normal, but you are growing a human, so of course this is going to change things! Below, I have listed a few tips to help you stay calm and centered during your journey. Be mindful that you may not perfect it overnight, and remember stillness is something you have to practice constantly for it to come naturally and easily!

1. Embrace Every Emotion (Yes, Even the Wild Ones)

Pregnancy brings out all the feels (and all the cravings) and that’s a good thing! Allow yourself to feel every emotion without judgment. Think of each emotion as a visitor—it’s just passing through, and you don’t have to hold onto it. Embrace them all without guilt!

2. Find Your Breathing BFF

When emotions run high, let deep breathing come to the rescue. There are many different ways to practice breathing, so finding a breathing exercise that aligns with you is great for practicing if any stressors occur. Slow, deep breaths can help settle your mind and ease tension in your body. 

Try breathing in deeply through your nose, counting to four, and then exhaling slowly for another four counts. It’s simple, grounding, and can bring instant calm when you need it most. Best of all, you can do it anywhere and anytime! 

Bonus Tip: When you figure out that rhythm and pattern you like, it will come naturally to you during labor! Here’s a how-to video, for reference: click here!

3. Talk It Out

Sometimes, just sharing your thoughts and feelings with someone who gets it can feel like a huge weight lifted. My girlfriend and I discovered the power of voice texting during our maternity leave! Every day (or in the middle of the night) we would send each other one (or many!) voice messages about motherhood and life. Those areas that we need to release from spiraling around in our heads. We trusted each other and knew we could talk about anything and everything. Just mention at the beginning of the voice message that she needs to “listen to this one alone.” Trust me, there were plenty of those that I sent to her for support and empathy.

Also! I host a mom’s (and mommy-to-be’s) support group as a volunteer at Rooted Willow Community. The group I host is in-person, but there is a virtual option available!

4. Create a Relaxation Ritual

Designate a time each day to do something that fills you with peace and calm. How? I know you want to skim, but seriously, take a conscious break from this article. Write down or text yourself one or two things that are easy for you to implement daily. 

Take a nice long shower uninterrupted? Personally, that was my gift to myself. I also loved letting tears flow in the shower. Could it be after dinner you go for a walk or a Target run?  Please know, that the key here is that it is not to get things done! Okay? This time is for something that fills you up and relaxes you, not catching up on the laundry, baby shower thank you cards, and washing your face. Those things all have to get done. Figure out what helps you unwind and then make it a ritual. This is your time to just breathe, reflect, and take care of yourself. Other responsibilities will be taken care of later.

5. Keep a Positive Mantra Handy

(Here’s a freebie/sneak peek from Divine Timing’s Affirmation Cards Coming Soon!)

A little mantra can go a long way! Choose a phrase that makes you feel empowered and grounded, like “I am strong and capable” or “I am doing an amazing job.” Repeat it to yourself whenever you feel overwhelmed. Those words can be a gentle reminder of your inner strength and the incredible journey you’re on. Better yet, throw your mantras on post-it notes and put them around your lounging areas so you don’t have to remember to say a mantra, right?  

Bonus Tip: These mantras will be so easy for you to pull during labor! Just like the breathing practice!

6. Trust Your Own Journey

Every pregnancy is different, and every mama handles it differently. Trust that you’re exactly where you need to be and that you’re doing beautifully. When things feel a little bumpy, remember that you are resilient, adaptable, and totally capable of handling anything that comes your way!

Pregnancy may be a rollercoaster, but you’re the one in the driver’s seat. Take a deep breath, and remember—you’re doing an incredible job!