Unlike other mindfulness resources for moms and moms-to-be, this compassionate book is grounded in mindfulness-based cognitive therapy, a proven program. The authors are leading experts on the emotional challenges of pregnancy and early parenting--and how to overcome them. Guided meditations and gentle yoga practices help you build crucial skills to prevent depression, ease anxiety, and minimize stress during this unique and important phase of your life. Clear suggestions for how to follow the program day by day are accompanied by moving reflections from a "circle of mothers" working through the same steps. In a convenient large-size format, the book features journaling exercises and other practical tools (you can download and print additional copies as needed). The companion website also includes audio downloads narrated by renowned meditation teacher Sharon Salzberg, plus video clips of prenatal yoga practices.
Table of Contents
Foreword, Samantha Meltzer-BrodyOur Journey TogetherGetting StartedClass 1: Mindfulness Begins with the EverydayClass 2: Body, Mind, and BreathClass 3: Rhythms of MotherhoodClass 4: Opening to Difficulty and UncertaintyClass 5: Thoughts Are Not FactsClass 6: How Can I Best Take Care of Myself?Class 7: Expanding Your Circle of CareClass 8: Looking to the FutureResourcesAudio and Video TracksAudio Downloads1. Introduction to Daily Activities2. Drinking Tea Meditation3. Eating Meditation4. Washing Dishes Meditation5. The Body Scan6. Introduction to Sitting7. 10-Minute Breathing Meditation8. 25-Minute Sitting Meditation9. Walking Meditation10. 3-Minute Breathing Space11. Being with Baby12. Difficult Emotions13. Positive Emotions14. Lovingkindness Meditation Introduction15. 20-Minute Lovingkindness Meditation Sitting Practice16. 10-Minute Lovingkindness Walking Practice17. Feeding BabyVideo Downloads1. Yoga Introduction2. 10-Minute Yoga Practice3. 25-Minute Yoga Practice