Sarah Rudell Beach - Your Mindful Pregnancy

YOUR MINDFUL

Pregnancy

YOUR MINDFUL

Pregnancy

meditations and practices for a stress-free, happy, and healthy pregnancy

Sarah Rudell Beach

To Abby and Liam,
Im so lucky to be your mom

Published in 2021 by CICO Books

An imprint of Ryland Peters & Small Ltd

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text Sarah Rudell Beach 2021

Design CICO Books 2021

For picture credits, see .

The authors moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, or otherwise, without the prior permission of the publisher.

A CIP catalog record for this book is available from the Library of Congress and the British Library.

ISBN: 978-1-78249-885-8

E-ISBN: 978-1-80065-066-4

Printed in China

Commissioning editor: Kristine Pidkameny

Senior editor: Carmel Edmonds

Senior designer: Emily Breen

Art director: Sally Powell

Head of production: Patricia Harrington

Publishing manager: Penny Craig

Publisher: Cindy Richards

contents

introduction

Congratulations! Whether youve been hearing congratulations for months now, or if your pregnancy is still a closely guarded secret, Im honored to offer my well wishes and blessings to you.

Pregnancy is a unique time in our life, one filled with a variety of emotions and a lot of changes in our bodies, our relationships, and even our sense of self. Its a time when our self-care, which is always important, takes on a special significance as we eat, sleep, and breathe for two. In the early stages of your pregnancy, your body reminds you of this need to slow down and nurture yourself through the hormone-induced fatigue that often has you falling asleep on the couch by 8pm!

I invite you to think of this book in your hands right now as another invitation to self-care. Becoming a mother, whether for the first or sixth time, is a significant changeone we need to face with lots of reserves of patience and empathy, and with a lot of skills in our wellness toolkit. Mindfulness can be a powerful ally for you in your motherhood journey.

My mindfulness and motherhood journey

To me, mindfulness and motherhood are deeply intertwined. While I had certainly heard of mindfulness prior to becoming a mother, I didnt begin to practice it until I was a mom. For me, becoming a mother was an amazing, powerful, and overwhelming experience. After years of feeling relatively in control of my schedule, my emotions, and my home (not to mention my sleep!), new motherhood presented an opportunity to be with uncertainty, unpredictability, and unexpected emotions. I discovered I needed a whole new set of skills to manage the changes in my life, as even the most beautiful and desired gifts (my dear daughter and, a few years later, my delightful son) often usher in a sense of feeling unsettled and unmoored.

I offer the words and practices in this book as a gift to you, a fellow mother embarking on an amazing, profound, and sometimes challenging journey. Discovering mindfulness when my children were infants, and deepening my practice into their toddlerhood, literally changed my life. I transformed how I interacted with my children (long story short: a lot more patience and a lot less frustration), how I navigated my own thoughts and emotions, and how I communicated with my partner as we sought to raise these beautiful humans as lovingly and intentionally as we could.

While I trust that the path I walked was the path I needed to be on, I often think about how my early years of motherhood may have been different had I known sooner the mindfulness practices that I will share with you in this book. I wonder how I may have approached my pregnancy differently, how I may have labored differently, and certainly how I may have adjusted to those first few weeks and months of motherhood differently. I hope that this book empowers you to cultivate a mindfulness practice for yourself as a resource now, something that you can call upon when you need it throughout your pregnancy and in readiness for your life as a mother.

Pregnancy, while it may feel like it lasts forever, is a brief portion of your motherhood journey, but, if youll excuse the pun, its a fertile time for you to learn new practices and perspectives as you transition to a new life stage. Its a time to bond with your baby, to connect more deeply to yourself, and to cultivate the skills and practices that support greater calm, joy, and ease. Beginning, or deepening, your mindfulness practice at this time of your life will serve you, and your children, for many years to come.

I wish you lots of love on the journey!

How to use this book

In the chapters that follow, I will introduce you to simple mindfulness practices that you can incorporate into your day. In Chapter 1, youll learn how to make mindfulness a habit during your pregnancy, one that you can sustain throughout your motherhood journey. In Chapter 2, youll discover specific practices that can help you navigate the stresses of pregnancy and support your physical and emotional health. In Chapter 3, Ill offer a variety of exercises that will promote bonding between you and your baby, well before she enters the world. In Chapter 4, well explore the ways that you can mindfully prepare for labor, and youll learn mindfulness techniques that can support you as you give birth. Finally, in Chapter 5, youll discover mindfulness practices that will help you bond with your baby and adjust to new motherhood.

The book, therefore, follows the timeline of your pregnancy journey, but feel free to skip around as you explore the practices that will be most helpful to you. If youre new to mindfulness, I recommend you begin with Chapter 1, as it contains many introductory practices and meditations to get you started on the basics.

This book is intended to provide both guidance and inspiration for your mindfulness practice. Youll discover lots of different ways to bring mindfulness into your day. Think of this book as a menu, not an all-you-can-eat buffet. Sample the exercises that appeal to you, experiment with them in the laboratory of your own life, and see what works for you. If a particular practice brings you some ease and comfort, you can come back for seconds.