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  • Stefanie McMillin

Mind Full or Mindful?

Updated: Oct 6, 2018

Lets be real. As women, we have a hundred things flying through our minds all day long. We live off of to-do lists, and take pride in checking items off. We are the multi-tasking champions of the world. Sitting in silence and quieting our minds is foreign to many of us.


Meditation and mindfulness take practice and are definitely not something you can master overnight. Meditation is used to rewire and change your brain, and this takes time and patience.


Benefits of pregnancy meditation/mindfulness:

  • Reduce anxiety and stress

  • Calm the autonomic nervous system

  • Lessen labor pains

  • Slow heart rate and respiratory rate

  • Increase connection with your baby



Try this 5 minute exercise challenge for a healthier, more mindful pregnancy


Sit or lay down comfortably and place your hands on your belly. Now close your eyes and pay attention to your breathing. Start to breathe in through your nose and out through your mouth slowly. Notice your mind begin to quiet. Feel your baby expanding into your hands on each inhale and being pulled back into your body on each exhale. Begin a slow count to 4 as you inhale through your nose. Now count to 4 as you exhale through pursed lips like you are blowing through a straw. Do not force your breath. Everything should be slow and controlled. Notice any areas in your body that are holding tension and try to let that go. Picture your baby peacefully nuzzled in your womb. Focus on your connection to one another. On your next breath, try to increase your inhale and exhale to 5 seconds. Now 6. When you feel ready, release the counting and let your breathing return to its natural rhythm.



With love and light,

Healing Hands Doula Services


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STEFANIE MCMILLIN, DPT, CD

(815) 483-3791

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