Active Rest
Ma Temple
This is an extra-ordinary time and can feel like quite a surreal experience for many.
Time is needed for recuperation and integration. Minimising movement and maximising rest is so important not only to honour the demands of your changing body, as it settles and adjusts, after the huge journey of pregnancy and the exertion of birth, but also the emergence and birth of a new family and the demands of your newborn.
Rest can be experienced in a few ways, apart from sleeping and napping when you can. Rest can be experienced through listening to a guided relaxation, or a breathing practice, self-massage, a foot bath or enjoying a cup of tea staring out the window. These practices can feel especially supportive at this time as you create a few moments for yourself.
Body scan relaxation practice perfect for when you need to rest but the mind is busy (11 mins)
Yoga Nidra translates as yogic sleep. This 20-minute guided practice is equivalent to an hour's nap. Perfect when your babe is asleep or in the arms of another and you need to catch up on some sleep. (20 mins)
Present moment meditation is a short practice for when the mind is busy with to-do lists and what ifs and want to rest. (5 mins)
Loving kindness meditation is for times when our self talk may feel unkind or the external world feels challenging. A meditation to uplift and boost the spirit. (8 mins)
Gratitude is a simple, but not always easy practice, for times when we fall into comparison or feel lacking in any way, strengthening the muscle of thankfulness. (3 mins)
Cuppa meditation is a sweet practice to enjoy with a cup of tea in hand, savouring the plant medicine, the simplicity in the everyday and inspiring gentle loving kindness. (15 mins)
Pelvic healing breathing is a gentle but effective practice to support restoration, awareness and support to the pelvic muscles, and core postbirth. Can be practiced with babe in arms. (10 mins)
Foot Bath
A foot bath with some lovely magnesium flakes can feel really good after all births. Promoting relaxation, improving circulation, reducing swelling and is a lovely alternative to a bath if that's not suitable for you right now.
Fill a basin with warm (not too hot) water and add a couple of handfuls of magnesium flakes, give it a swirl.
Make sure you have a towel nearby and a comfortable seat.
Test the water by dipping a toe in making sure the water is the right temperature and feels soothing.
When ready, take a seat and enjoy for as long as the water stays warm.
When finished towel dry feet and pop some slippers on.
Foot Massage
Loving, kind touch gives you a boost of oxytocin, the hormone of connection and feeling good.
Gently warmed, untoasted sesame oil massaged into the soles of the feet, in the evening or when you have a window of time to go in for a deep sleep, does wonders for the nervous system. Rubbing your feet with warm oil is soothing, calming and grounding, generating a sense of balance and wellbeing.
Pop a small bottle of sesame oil into a thermos flask half-filled with hot water for a couple of minutes to warm.
Then pour a small amount of the oil into your hands and apply it to one foot at a time. Take your time, let your hands lead the way, and then finish with some cosy socks. Enjoy!
How will you tend to yourself today ?
Gentle movement practices can feel really good after birth as your body recovers but are also supportive to new demands of carrying and holding a new baby. Suitable for all postpartum bodies, and the intention is mainly to relieve tension, boost circulation, and create gentle strength in these very early days.
According to Ayurveda, the first 10 days post birth is essential in restoring and strengthening the digestive fire, and supporting the physical, hormonal, mental and emotional changes, post birth, through mineral rich, easy to digest warming foods.
Rest can be experienced in a few ways, apart from sleeping and napping when you can. Rest can be experienced through listening to a guided relaxation, or a breathing practice, self-massage, a foot bath or enjoying a cup of tea staring out the window can also feel supportive at this time, especially if you manage to have a few moments to yourself.