This morning, as the sun gently filtered through the curtains, I reached for a warm cup of coffee and settled into my favorite spot to read, my bed. Cradling the familiar weight of the mug in my hands, I opened the well-worn pages of a book that has become a cherished companion on my journey towards mindfulness, "Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond."
This particular book, a profound exploration of mindfulness, holds a special place in my heart as it is a fundamental text in the Mindfulness-Based Childbirth and Parenting Teacher program that I am currently immersed in under the guidance of Nancy Bardacke, CNM, through MindfulBirthing.org. It was also my go-to guide during my own pregnancy and labor and so brings back fond memories of early morning meditations and mindful moments with Isabella in utero and beyond.
Within the pages of this book, I find solace and wisdom that transcends each reading, offering new insights and revelations with every turn of the page. The teachings of mindfulness have woven themselves intricately into the fabric of my daily life, shaping my routines with practices that cultivate presence, reflection, and inner peace. Each day unfolds as a creation, or tapestry I suppose, of mindfulness, with moments of stillness, gratitude, and self-discovery interwoven seamlessly into the rhythm of my existence.
Throughout this course, my awareness has deepened, my heart has expanded, and my spirit has found a renewed sense of purpose. It is with great enthusiasm and a profound sense of gratitude that I embark on this journey of sharing my learnings with you, dear reader. Through my blog and the meditation offerings that will follow, my intention is to serve as a beacon of light amidst the uncertainties and challenges that life may present.
May my words resonate with you, offering a guiding light to navigate the unknown waters that lie ahead with grace, joy, compassion, and wisdom. Together, let us embark on this journey towards a more mindful, fulfilling existence, embracing each moment with open hearts and open minds.
Shall we begin?
What is Mindfulness Meditation?
What do you think Mindfulness is? According to Jon Kabat-Zinn, the "creator" of Mindfulness-Based Stress Reduction (MBSR),
Mindfulness can be defined as:
"the awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally." ~ Jon Kabat Zinn
ON purpose. IN the present moment. NON-judgmentally.
How do we cultivate mindfulness? One of the most common methods is through meditation practices. By setting aside time each day to focus on the present moment, we can train our minds to be more aware and attentive. However, mindfulness can also be integrated into our daily activities.
For example, practicing mindful walking involves paying close attention to each step we take, feeling the ground beneath our feet and the movement of our bodies.
Body scanning is another technique where we systematically focus on different parts of our body, noticing any sensations or tension present.
Additionally, conscious breathing is a powerful way to anchor ourselves in the present moment, simply by being aware of each breath we take.
These practices may seem simple in theory, but they require dedication and consistency to truly reap the benefits. Still, all you have to do is practice, and you will become more mindful. It's that simple–even it is isn't alway easy.

On that note: Delving into the realm of mindfulness reveals a profound aspect of human cognition and experience. The concept of mindfulness, although universally achievable by the human mind, requires a deliberate, intentional and conscious effort on our part to truly cultivate it.
Without intentional and conscious choices to embrace mindfulness, we risk navigating through life on autopilot, merely existing and sleepwalking through our days without truly engaging with the richness of the present moment.
For example, have you ever walked from one room to the other and forgotten why you did so? Have you ever gone from your home to work or vice versa and realised, once you arrived, that you have no idea how you managed to get there, as if you were in a daze? Those are experiences of being on autopilot, of not being present with your experience. Mindlessness.
I am not saying there is anything necessarily wrong with auto-pilot behavior. It's just it doesn't really contribute much to our waking lives, does it? When it's in play, it's almost as if we aren't... like we are bystanders in our own life. Doesn't it? Mindfulness beckons us to awaken from this state of passivity, urging us to immerse ourselves fully in the tapestry of life that unfolds before us. By actively choosing to nurture mindfulness, we open ourselves to a world of heightened awareness, where each experience is imbued with depth and significance. It is through this intentional cultivation of mindfulness that we can break free from the shackles of routine and embrace the beauty and complexity of the present moment. I think this is important when considering major events in our lives, such as when we are going to have our first child or when we are experiencing another major shift or change in our lives. We can go through the motions without ever really taking part in the events that transpire, or, we can choose to be fully present in that moment, raking in the benefits of experience. What do you think?
A Bit More on Mindfulness During Pregnancy
(A pregnant me, after meditating, feeling so in love with Isabella and pregnancy.)
Embarking on a journey to cultivate mindfulness through the practice of meditation can significantly enhance one's ability to navigate the complexities and challenges that life, particularly pregnancy and parenthood, may present. This intentional commitment to mindfulness serves as a guiding light, offering a profound sense of inner peace and clarity amidst the whirlwind of emotions and responsibilities that often accompany these life stages.
By dedicating yourself to this practice, you are equipping yourself with a powerful tool to skillfully manage the various stressors that come your way. Mindfulness allows you to cultivate a deeper awareness of your thoughts, emotions, and physical sensations, enabling you to respond to them with clarity and compassion.
Through consistent meditation, you can develop resilience, patience, and a greater sense of presence that can positively impact your experience of pregnancy and parenthood. By starting this transformative journey now, you are investing in your well-being and emotional resilience, laying a foundation for a more balanced and fulfilling life journey ahead.
If you are pregnant, taking the time to learn mindfulness now can help you more skillfully manage the irreducible element of uncertaining of the birthing process. More than that, mindfulness meditation can help you manage the intense sensations of childbirth we usually call pain, increasing your confidence and decreasing the fears that so often accompany this profound journey into the unknown. ~ Nancy Bardacke
Furthermore, mindfulness can help you cultivate lifelong inner skills for healthy living, wise parenting, and loving partnership. For example, by being more present and attuned to your own emotions and reactions, you are better equipped to respond to your child's needs with empathy and understanding. This deeper level of connection can foster a stronger bond and create a more harmonious relationship between parent and child.
Moreover, mindfulness can help you find moments of peace and calm amidst the chaos of daily life. By taking the time to center yourself through meditation, you can approach challenges with a clearer mind and a more grounded perspective. This can lead to better decision-making, improved communication, and a greater sense of overall well-being for both you and your family
Lastly, there is so much to learn from the experience, especially if we know how to listen to its lessons with her minds, bodies, and hearts. Mindfulness is an invitation to use the life-changing process of pregnancy as an opportunity for self-discovery, inner growth, and transformation. After all, as Nancy Bardacke also points out:
"You are living through the most transformative period in the adult life cycle, and your life — and the life of your partner — will never again be the same. So why not learn as much as you can from the process?"
Every event in your life is a gift, an invitation to be present with that moment and to learn all you can about yourself as you transform throughout it, moment-to-moment.
So, Back to Mindfulness in General
Pause for a moment and pay attention to your breath. Can you follow the breath from the inhalation to the very end of the exhalation, with total awareness, for 10 breaths? Go ahead, I'll wait.
How did you do?
When we delve into the intricacies of our daily existence, we often realize that our minds tend to wander between memories of the past and anticipations of the future. It's a common experience to recollect a conversation from last week or an event from years gone by, just as it is to find ourselves engrossed in daydreams about what the future may hold. However, this mental preoccupation with past and future scenarios can often detach us from the richness of the present moment, preventing us from fully engaging with life as it unfolds before us.
While there is a practicality in planning for the future, especially in situations like expecting a new family member or striving to meet a looming deadline, it is essential to strike a balance between forward-thinking and being present in the now. By cultivating mindfulness and honing our ability to anchor ourselves in the present, we can enhance our capacity to appreciate the beauty and significance of each passing moment.
Embracing the present moment allows us to savor the simple joys of life that might otherwise go unnoticed amidst the hustle and bustle of our thoughts. It enables us to connect more deeply with our surroundings, our emotions, and the people around us, fostering a sense of gratitude and awareness that enriches our lived experiences.
"It's just that now, the present moment, is where your life actually takes place; it's the only time you have to learn, to grow, and to be fully alive. If you are constantly rehearsing for the future or rehashing the past, you're missing this moment of your life, which is the only moment you ever really have." ~ Nancy Bardacke
Learning to be present takes time. It is a skill and, therefore, takes practice. Sometimes though the present moment isn't a pleasant place to be—like when you're laboring to birth a baby or when you're rushing to the hospital to be with a loved one. And so, we practice meditation in order to learn how to be present with things as they are, however they are, even when they are challenging. Let me say that again:
we practice meditation in order to learn how to be present with things as they are, however they are, even when they are challenging.
And, what we will discover with time is that the more we spend time in the present moment, our life becomes even richer, more interesting, and certainly less stressful.
I hope this little post was worth your time and effort. In upcoming posts I intend to share a breath awareness meditation practice, as well as a bit more about what I am learning and intending to offer. Please let me know your thoughts and if such meditation practices would be of interest to you.
Would you like to receive guided meditation practices?
0%Yes, absolutely!
0%Not really, thanks though :)
In the meantime, consider reviewing some of the many benefits of mindfulness meditation, provided below :) And perhaps follow me on Instagram too for more updates and little infographics such as these. ~ Ashley
Benefits of Mindfulness Meditation
Works Cited
Zinn, Jon Kabat. Coming to Our Senses. Hyperion, 2005.
Bardacke, Nancy. Mindful birthing: Training the Mind, Body, and Heart for Childbirth and Beyond. Harper Collins, 2018.
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