This handbag-sized wonder is my new favourite go-to as both a mother and midwife. I only wish I had found it years ago! ‘How To Have A Mindful Pregnancy’ by Sian Warriner and Mark Pallis is packed full with insight, wisdom and daily tips for mindfulness, living in the moment, and connecting with the world around us. It is perfect for pregnant women, midwives and anybody with a busy lifestyle who wants to learn practical skills.
‘Mindfulness’ is a term we hear more and more of these days, whether it's in reference to colouring books, mobile phone apps, or pictures of mountain ranges at the tube station. This book provides a wonderfully succinct and eloquent description of mindfulness, clearly explaining why is it applicable to everyday life.
‘It is perfect for pregnant women, midwives and anybody with a busy lifestyle who wants to learn practical skills’
The book consists of 30 simple mindfulness exercises that can be used anytime, anywhere. It is laid out as a concise practical 53-page guide which is lightweight and easy to read. It's now a permanent fixture in my handbag. Simple tips include using fetal movements as a reminder for mindfulness and connecting with the developing pregnancy, and using nine breaths (one for each month of pregnancy) whilst reflecting on the growing baby with each month. Another involves lighting a candle and watching the flame dance whilst you calmly breathe to remind you that pushes can be gentle and powerful. These exercises could be used by pregnant women themselves or used by midwives to support women in pregnancy and labour, or even postnatally. Many of the exercises use principles that are intrinsic to midwifery practice, that we almost do subconsciously, such as encouraging women to relax through guided breathing and the therapeutic use of touch. Midwives can use this book to develop these skills further, adding mindfulness to their everyday practice.
This book has something for everyone, even to the most cynical mindfulness sceptic. There are exercises that encourage the use of all five senses and for the scientific reader, there is concise discussion on the physiology of it all; with reference to the sympathetic and parasympathetic nervous systems and the role of hormones. There are exercises to suit different styles with some designed for involving partners too. It's easy to find your favourites and practice them over again, incorporating them into your daily routine.
Another exercise includes holding ice cubes to get used to the sensation of discomfort or preparing for contractions, yoga positions, and tips for helping pregnancy insomnia and getting back to sleep at night. There are also practical tips for when the baby has arrived, such as the benefits of singing, or walking to settle a crying baby. It is the perfect present for any mum to be, for either a first or subsequent pregnancy.
This inspiring and charming book offers a wealth of practical tips and suggestions for a healthy and holistic pregnancy. What is particularly useful is how the authors talk about the benefits of mindfulness when we feel stressed, overwhelmed or out of control, and how to deal with this even when our lives are busy. I would highly recommend this book to everybody and it should be offered to all women at their booking appointment.